How to Recognize and Treat Ingrown Toenails Safely

Written by Brittany Stuckless on September 2, 2024

Ingrown toenails can be more than just a foot problem. Quite frankly, they’re annoying. They can also lead to significant discomfort and even serious complications if not addressed properly. Many people don’t even fully understand what they are or what “ingrown” really looks like, so recognizing ingrown toenails early is crucial! This will allow for prompt, effective and safe ingrown toenail treatment, which will reduce your risk of infection and help you avoid more invasive procedures.

Recognizing Ingrown Toenails

So, how can you tell if you’re dealing with an ingrown toenail? The first symptoms include pain and tenderness along the side edge of your toenail (the exact location is the called the paronychium, or the soft tissue border around the nail), typically on the big toe. Why the big toe? It is larger and more vulnerable! It withstands the most damaging effects from poor foot care habits (more on that later).

You might also notice swelling, redness, and warmth in the affected area. If the condition progresses, pus may develop, indicating an ingrown toenail infection. Catching these signs early is key to avoiding further issues.

Visually, it may look curved or embedded, or simply like a tiny, strange nail growth attached to the main nail. You may also see skin growing over the nail.

Ingrown Toenails Causes

Ingrown toenails result from seemingly innocent routines that over time, damage your foot health.

These include improper nail trimming — cutting nails too short or rounding the edges (many people do this for aesthetics but it’s a big no-no!) which encourages the nail to grow into the skin. Tight shoes that squeeze the toes together (your feet may be wider than you think), as well as injuries to the toenail, are also common culprits. In some cases, genetics may play a role: some people’s natural nail shape and growth pattern may make them more predisposed to developing ingrown toenails, like involuted or pincer toenails.

Knowing these causes gives you the upper hand in preventing ingrown toenails before they start.

Preventing Ingrown Toenails

Wherever possible, prevention is always better than cure.

By trimming your nails straight across, wearing shoes that fit properly, and keeping your feet clean, you can significantly reduce the risk of developing ingrown toenails and a corresponding infection.

If you’re unsure how to cut your toenails properly, especially if you have conditions like diabetic neuropathy, seeking help from a chiropodist for a medical pedicure can be a smart choice. People with diabetes need to be extra vigilant about foot care, as their condition can make them more susceptible to complications from ingrown toenails. Click here to see how a deceptively minor laceration can turn into an ulcer.

Regularly checking your feet, especially if you’re prone to ingrown toenails, is also an essential part of care.

Treating Ingrown Toenails

For mild cases in the early stages, soaking your foot in warm water for 15 minutes 2 times a day can soften the skin and reduce swelling. After, you can wedge a wet piece of cotton under the corner of the toenail to help lift the ingrown portion while it heals. But beware—safe ingrown toenail treatment at home requires careful handling to avoid making things worse. And whatever you do, do not attempt to cut the toenail or dig the ingrown portion out.

If there’s no improvement in 3 days, or if you’re experiencing any pain or irritation, seeking professional ingrown toenails treatment from a Toronto chiropodist is a better idea. For safe ingrown toenail treatment, always see a chiropodist – do not go to a salon. If you try to treat your ingrown toenail at home (or at a salon), you can get an infection and make things worse. Plus, when you do ultimately see the chiropodist, the chiropodist will have to cut the toenail even shorter than they normally would in order to fix the DIY job. This lengthens the healing process.

If the pain is severe and you’re waiting for your chiropody appointment, try the following tips for ingrown toenail relief:

Soaking your feet in warm (not hot) water with Epson salts: The salt is a natural disinfectant and will help clean the wound so that it doesn’t get infected and become further irritated.
If there are signs of infection (i.e.: bleeding, discharge), wear a band-aid over the ingrown toenail when you’re wearing shoes and socks to prevent bacteria from getting stuck in the wound.
Try over-the-counter pain relievers like Tylenol or Ibuprofen

These can offer temporary comfort before you can address the root cause and follow proper treatment guidelines.

Safe Ingrown Toenail Removal

Safe ingrown toenail removal with a licensed chiropodist is always the best way to go. Most ingrown toenails do not need to be surgically removed: a chiropodist can typically safely remove it non-surgically with sterilized tools in a sanitized, safe environment. They can also cut the toenail in a way to prevent it from coming back.

In severe cases (like if you attempted to fix your own ingrown toenail and it got infected, or your ingrown toenail keeps coming back), safe ingrown toenail treatment may involve a minor surgical procedure from a chiropodist called a total or partial nail avulsion.

Need Assistance Treating and Preventing Ingrown Toenails?

Come to our Toronto foot clinic based in Bloor West village for the best foot care around! We’ll get you started with some incredible nail care services, a shoe fitting in our shoe store, and more. Call us at (416) 769-3338 or book an appointment here!

Second body image by Racool_studio from freepik, last body image by freepik!

About Author: Brittany Stuckless

Brittany holds a Bachelor of Arts in English Language and Literature from Memorial University of Newfoundland. With a diverse background in journalism and marketing, she got her start as a freelance content writer. She currently works as a Marketing Assistant at Real Food for Real Kids in addition to her role as a writer at Feet First Clinic. Previously, Brittany has been a journalist for the Ontario Learning Development Foundation and Immigrant Muse magazine, and an Administrative and Marketing Assistant at Evolve Chiropractic and Physiotherapy. Originally from Newfoundland, she has lived in Toronto since 2014.

Learn more about Brittany Stuckless

(Pending) Understanding Plantar Fasciitis: Causes, Symptoms, and Treatment Options

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NextNext How to Treat and Prevent Athlete’s Foot: Tips from Chiropodists

August 22, 2024

5 Common Foot Problems and How to Prevent Them

When it comes to foot problem prevention, being proactive is key to maintaining healthy feet and avoiding a future of discomfort. Understanding common foot issues and taking steps to prevent them can help reduce the risk of complications down the road. In this article, we’ll explore five of the most common foot conditions and provide essential foot care tips to help you keep your feet in top shape. Plantar Fasciitis One in ten people will experience plantar fasciitis in their lifetime, making it one of the most common foot issues. Plantar fasciitis at the start, can cause minor discomfort in the arch of the foot or even in the heel. It usually starts when you just get out of bed. It calms down through the day and then the soreness starts at the end of the day. That discomfort, if not properly treated and investigated, can increase and then start to cause stronger and sharper pain. Sometimes this pain can last through the day to a point where you might find it difficult to walk. The main cause is inflammation- constant pulling and tugging on the thick, inelastic fascia itself (midfoot pain). Or, where it inserts from (the heel pain). Pressure can be from the arch pressing down on the fascia: It can also be a tight muscle, like the calf muscle pulling up behind the heel and forcing the fascia to pull away from the heel It can also be a combination of a tight muscle and pulling of the fascia. In rare occasions plantar fasciitis is caused by a nerve entrapment. Prevention Preventing plantar fasciitis is mainly down to figuring out what was the cause in the first place. It might be a biomechanical issue with the feet. It could be due to the shoes that you might be wearing- at home, at work or just around town. In some cases it is due to a muscle imbalance. So figuring out the cause is the first step in treating and then preventing further plantar fascia pain in the future. One of the cornerstone treatments in preventing plantar fasciitis involves prioritizing arch support! It is a good idea to wear supportive shoes with good arch support and shock absorption, especially if you spend long periods standing or walking. Custom or over-the-counter orthotic inserts can also provide extra arch support and cushioning to distribute pressure more evenly across your feet. If you have a muscle imbalance then regular, targeted stretching of your calves and feet is also a healthy foot practice that can prevent foot ailments like plantar fasciitis. Stretching the calves is especially helpful as it reduces strain on the plantar fascia. Check out the best exercises for plantar fasciitis. You can do your exercise routine before bed and when you wake up to prevent this painful condition from affecting your mornings. Some patients have found rolling a tennis ball/ golf ball under their foot can be helpful to break up the inflammation to the area. Or rolling a wrapped frozen water bottle (no longer than 4 mins, then remove, wait to warm then walk) reduces inflammation build up Athlete’s Foot Athlete's foot can affect up to 15% of the global population! It's a fungal infection that usually occurs on the skin between the toes. However it can also start and spread to the arches and then to the boarder of the foot. It can be itchy, red scaly looking and sometimes crack. Inbetween the toes the skin can look more damp than normal. Prevention Athletes foot is prevented if you reduce the causes. It enjoys dark, moist environments with an ample food supply. So your feet can be a perfect place for this to thrive. It can be contagious but also you can be more prone to catching it. So, -if your feet are kept in a constant moist environment. - you go to public pools and walk around barefooted. - if you put your socks on right after having a bath or shower... All these issues increase the risk of catching Athletes foot and allowing it to spread. Prevention is linked to good foot hygiene. Therefore, make sure you wear slippers or flip-flops in public areas such as locker rooms or pools, and avoid walking barefoot in these places. You should also make sure your feet stay clean and dry, as fungus thrives in moist environments. Opt for moisture-wicking socks, foot deodorants and breathable shoes. And never put on your shoes while your feet are damp! If you are daily in the same shoes then try to use 2 pairs of shoes. Use one one day and one pair another day to allow the shoes to dry out. Change the insoles regularly. Morton’s Neuroma Some experts believe that one in three people will experience a Morton’s neuroma at some point. It is characterized by a thickening of the tissue around the nerves inbetween the balls of toes (typically between the 3rd and 4th balls of the toes), and causes pain and discomfort in the ball of your foot. You can get neuromas in other parts of the foot, but between the 3rd and 4th ball of the toes is called a Mortons neuroma Prevention Prevention is the best treatment for a Mortons Neuroma. Preventing the rubbing and thickening of the nerves is a priority. Unfortunately as the nerve thickens there is a chance that it will not go back to normal. Preventing a neuroma is simply by wearing wider footwear in the toebox. You can tell if it is your shoes just by removing the shoes and your soreness should subside. Remember that work shoes, normal outdoor shoes and even slippers can all have an affect on compressing the toes together. Having a heeled shoe puts more pressure upon the balls of your foot- so reducing arch height is also helpful (and if you must wear high heels, make sure they're the healthy kind!). Custom orthotics can provide a way to splay the balls of the foot so even if the neuroma has thickened, it can reduce the pressure the balls of the foot are placing upon the nerves. Ingrown Toenails Our toenails can be a bit troublesome sometimes —they crack, curl, get too thick, and sometimes even surprise us with strange colours! But one of the most common toenail conditions is ingrown toenails. Two out of every ten people visiting a healthcare provider for a foot issue end up complaining about this painful nuisance. Ingrown toenails can occur when a spike of nail is pressing into the skin. It can also happen if you have pincer like nails (involuted) and those nails press into the skin. If you have wider nails, the skin on the side of your toe can be more prone to go into the nail. If the toes are kept in a damp environment then the skin and nails will be soft and more easily press into one another Prevention Prevention comes with finding the cause and preferable no home treatment (in many cases it can make it worse). Apart from scratching your socks, placing a "V" into the nail doesn't do anything. Poor nail care is usually the main culprit especially cutting down the sides of the nail. It is better to allow the nail to grow past the skin line and then cut to the contour of the nail. Cutting straight across can leave angles and cutting down the sides can leave spikes of nail. If your nails are curled around or thickened then professional footcare can help thin down the nail and offer treatments for the curved nail. Reducing dampness can reduce ingrown toenails. Wider footwear (and non tight socks) can reduce the risk of compressing the skin into the nail. In some cases it can be hard to cut your nails effectively, if this is the case then having a medical pedicure from a professional is usually a good preventative option. Calluses Almost everyone will get at least a small foot callus in their lifetime and is a common foot issue. They are thickened areas of skin that develop due to repeated friction or pressure. Initially they can be pain free but as time continues then the callus can build up and adds pressure that that area. This adds more callus and now a cycle starts. Eventually too much pressure and the skin starts to break down and dry blood can appear within the skin. Prevention Callus is best treated by prevention- finding out why the hard skin is there in the first place. So a footcare professional will look at your feet and assess where the hard skin is and then find the cause- where is that pressure coming from. They will then reduce down the hard skin, to break that pressure cycle, then offer advice on how to prevent the hard skin coming back- or reducing its build up. In many cases this is due to poor fitting footwear or a mechanical issue with the foot. Preventing callus build up can be done once a week with a plastic footfile when the foot is dry. Pumice stones are used when the foot is wet. But it is usually a good idea to check the cause by a footcare professional as sometimes too much file or pumice use can make the area sore, affect the good skin surrounding the callus or even make the area worse as you might go too deep. Dry skin is prevented where you moisturize your feet regularly (but not inbetween your toes). It will also help the callus not crack but it won't prevent the callus build up- as that is caused through pressure.

January 22, 2024

Preventing and Treating Plantar Fasciitis: A Comprehensive Foot Health Guide

Foot health can be an afterthought until pain or discomfort sets in. At that point, you're left trying to treat a foot condition rather than taking a more preventative approach. One common condition is plantar fasciitis, which causes pain in the heel and sole. Plantar faciitis is the most common cause of inferior heel pain in adults In this comprehensive foot health guide, we explore the ins and outs of plantar fasciitis, from understanding its causes to preventive measures and effective treatments. Understanding plantar fasciitis Plantar fasciitis surfaces when the band of tissue supporting the foot arch, known as the plantar fascia, becomes inflamed. This can stem from various factors, including improper footwear, overuse, or certain medical conditions. Knowing and recognizing the symptoms and early signs can be crucial for effective management. Prevention Proper footwear selection Shoes with arch support and cushioning are essential for healthy feet. In fact, insufficient arch support is one of the most common causes of plantar fasciitis. You can also consider custom orthotic inserts or shoe inserts like Superfeet for additional support. Foot exercises and stretches Regularly perform exercises to strengthen the foot and calf muscles and incorporate stretching routines to maintain flexibility. Gradual activity progression Avoid sudden increases in physical activity, and take occasional rest days to allow your feet to recover. Rapid increases in intensity can overload the heel and plantar fascia. Instead, take a cautious approach to building up volume, and reduce the intensity if you notice any discomfort. Treatment strategies Supportive Footwear Insufficient arch support is one of the most common causes of plantar fasciitis. Selecting footwear with strong arch support and a good heel counter will go a long way toward alleviating plantar fasciitis. symptoms. Rest and ice If you have acute (sudden, short onset) plantar fasciitis, give your feet the needed rest, and use ice to reduce inflammation and alleviate pain. Rest and ice are critical parts of the RICE method - rest, ice, compression, and elevation. Combining all four elements provides a comprehensive and holistic approach to recovery. Note: ice is not recommended after the initial onset. Physical therapy Consult a chiropodist for targeted exercises and manual therapy techniques to improve foot strength and flexibility. For example, at home, you can perform a calf and arch stretch using a towel. To perform the towel stretch, place a towel around your foot while holding on the ends with your hands. Then use the towel to pull back on foot for 30 seconds. Do this 3 times with 30 seconds of rest in between. You can keep the towel near the bedside so you can perform the stretch before going to sleep and before taking your first steps in the morning. Read more about effective lower leg exercises for plantar fasciitis in this guide. Orthotic inserts Consider using custom orthotic inserts or Superfeet to support and relieve pressure on the plantar fascia. Anti-inflammatory medications When necessary, over-the-counter or prescription medications can help manage inflammation and pain. Shockwave Therapy If your plantar fasciitis is chronic (i.e.: persisted longer than 3-6 months), you may be a candidate for shockwave therapy. Shockwave therapy is a non-invasive, highly effective treatment where soundwaves are applied to the affected area. This stimulates your body's inflammatory response to heal the plantar fasciiits. Lifestyle modifications Weight management A stable, healthy weight reduces stress on the feet. Combine a balanced diet with regular exercise. For instance, foods rich in vitamin C are great for our foot health, as this superstar nutrient can fight foot pain caused by inflammation. Proper foot care Problems with our toenails and skin on the feet can worsen over time and ultimately affect our gait. To prevent this, practice good foot hygiene, inspect your feet regularly for signs of issues, and address any concerns promptly. Long-term management and recovery Consistent follow-up care Regularly check with healthcare professionals to monitor your progress and adjust treatment plans. Consider booking an annual foot assessment to determine if your foot needs have changed at all, or if there are any issues that need addressing. Surgical options In more severe cases, surgical intervention can be an option. Work closely with a healthcare professional for a comprehensive approach to rehabilitation and recovery. It's important to note that conservative treatments, like proper arch support, rest, exercise, and other preventative measures, are often sufficient to treat plantar fasciitis. Surgery is generally seen as a last resort.

August 30, 2019

3 Exercises To Help Prevent Plantar Fasciitis

Plantar Fasciitis is a foot condition that causes pain and inflammation in the band of tissue that connects your heel to your toes, also known as the plantar fascia. The pain can be anywhere from your heel to the ball of your foot and usually feels sharp or dull. Overuse, poorly designed footwear, and weak supporting muscles can contribute to the problem. What You Can Do Rest your foot, use ice to help with swelling and pain. Replace your Shoes. Well-fitting shoes tailored to your needs will work wonders. Look into the benefits of Custom made orthotics. These suggestions will greatly improve your quality of life, but did you know there are some exercises you can incorporate into your daily routine to help with foot pain? In this article we will discuss: Eliminating initial pain Calf raises Doming Towel pickups If your pain is gradually improving and not acute, you should check out the exercises explained below! These exercises will also function as preventative steps you can take to avoid injury or developing a foot condition like plantar fasciitis. Please note: if you've experienced a recent foot injury or if your foot pain is acute, strengthening exercises are not suitable. In this case, you should speak to a qualified Foot specialist to receive proper care and find answers about what you should do. Eliminating Initial Pain As we previously wrote, to deal with the ligament directly, take off your shoes and socks so that you’re barefoot. Sit down on a chair, loop a tea towel under the arch of one of your feet. Push outward with the foot while pulling back with the towel for gentle resistance. Do this several times with each foot. Stretch out your hip flexors, as they can contribute to plantar fasciitis. Strained hips create a domino effect on the limbs and can change your gait, tighten your calf muscles and overwork the plantar fascia. Many yoga routines incorporate stretches that work out the hip flexors like the pigeon pose or the bound angle pose. Additionally, you can use a golf ball, or frozen water bottle to roll out the bottom of your foot. A frozen water bottle works in the same way as a golf ball would in massaging, but with the additional benefit of reducing inflammation. Next, and once you’re no longer feeling plantar discomfort, you can start with the following exercises to build strength so you can avoid the injury in the future: calf raises, foot doming and towel pickups. Calf Raises When experiencing plantar fasciitis, or any injury for that matter, it’s important to find the root of the problem. Don't just address the point of pain itself. Since weakness in certain areas of the body result in a domino effect elsewhere, strengthening the supporting muscles in your legs is crucial. To help strengthen your arch, you can work on your heel and calf muscles through calf raises, which are essentially heel lifts. Stand at the edge of a step, and push up through your toes and with your calf to raise your heel off the ground. Slowly bring your heel back to the ground and repeat. Start with three sets of 8-10 repetitions and build up accordingly. Foot Doming Doming is known as the short foot maneuver. What you want to achieve here is the cupping of your foot (to form a dome), where your arch is off the ground. Imagine scrunching your feet - effectively making your foot ‘shorter’ - and releasing. Don’t be frustrated if this exercise is hard at first, and as weird as it may feel, focus on the movement one stage at a time. Eventually, you’ll get the hang of it. You can also make the exercise easier by using a towel and trying to grab it with your feet and pulling it towards you. This allows your foot to actually grip something. You won’t notice a big difference right away. The goal here is to improve muscle endurance so they don’t become overloaded when exercising. Towel Pickups A towel can certainly be an underrated strengthening tool. Let's look at another foot exercise that incorporates a towel: While in a sitting position, keep your heel on the ground while picking up a towel using only your toes. Drop down, release and repeat. Aim to do two to three sets of 10-15 repetitions to start before increasing. If you get comfortable with the load, use additional weight to increase resistance. We Can Help! Experiencing plantar fasciitis? Whether you’re on the mild or severe side of the spectrum, you can rest easy knowing we’re able and happy to solve all your foot care needs. Call us at 416-769-FEET (3338) or Book Your Assessment Today!

September 16, 2024

Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet

You may have heard of custom orthotics before, (if not, check out this article) but did you know that there are many different types of custom orthotics? Orthotics range from sports orthotics to dress orthotics, and everything in between. In this article we will cover the different types of custom orthotics you can choose, and what might be best for your feet. Custom Orthotics Custom Orthotics are the most common type of orthotic. Easily accessible and slipped into shoes, these provide maximum support and can help with foot problems like plantar fasciitis or Morton’s neuroma. Custom orthotics are also ideal simply if you want more comfort and support when walking around during everyday tasks. All of the orthotics below are some kind of custom orthotic. You can also find many examples of these orthotics on this website. Sports Orthotics These orthotics are ideal for people who are often running, jumping, and doing high impact activates on a regular basis. Sports orthotics can be easily modified to fit the sport you're doing. For example, if you were a basketball player who Is doing lots of jumping, the orthotic would be made with extra shock absorption. Sports orthotics are designed to help with common sports conditions like plantar fasciitis. They are made semi-rigid to provide the optimal balance between comfort and control. Casual Orthotics If you enjoy going on walks but often have pain in your feet, casual orthotics may be the way to go. These orthotics are meant for walking and standing for long periods of time and can provide comfort that you may not otherwise get from your regular shoes. Casual Orthotics are also great because they are easy to transfer between shoes and are low profile, meaning they're relatively, so you can wear them with shoes that don't have removable insoles. Casual orthotics are typically rigid or semi-rigid depending on your foot condition. Dress Orthotics Like casual orthotics, dress orthotics are meant for long periods of standing and walking. The main difference between the two is the size. Dress orthotics are designed to be slimmer and fit into the smaller shape of dress shoes. Because of the limited space, some orthotics may have to sacrifice width and support; however they will still provide relief from uncomfortable shoes. Accommodative Orthotics: Accommodative orthotics are designed for people that have more severe issues with foot pain and comfort. This can include arthritis, foot deformities, and diabetes. They tend to have a soft and cushioned top cover. These orthotics are mostly flexible to be nicer on the feet, however they can also be semi-rigid if the user needs more control. Children's Orthotics Childrens orthotics differ from adults because children are growing constantly. Often, children are prescribed orthotics to correct an issue that would be present in their adult life if not corrected. Children may get several different pairs of orthotics as they grow older to accomodate their changing feet. Children's orthotics are made for comfort as well as correction, so that your little one can be comfortable running around. Conclusion There are many different types of orthotics available that can easily accomodate your footwear and activities. They're also a great way to upgrade your favourite shoes. Whether you want comfort or control, there is always an option for you.

September 12, 2024

Exploring Different Types of Foot Arch Pain and How to Alleviate Them

Looking to end your stint with foot arch pain? You've come to the right place. This post explores different kinds of arch pain, what causes it, and our top tips for foot arch pain relief. Plantar fasciitis Plantar fasciitis occurs when the plantar fascia (the thick band of tissue running along the bottom of your foot) becomes inflamed. It typically causes sharp pain in the heel and arch, especially in the morning or after periods of rest. Cause: Repeated stress on the feet, especially from high-impact activities, can strain the arch and lead to pain. Increased body weight can also stress the feet more, leading to arch pain and discomfort. Finally, shoes lacking adequate arch support or cushioning and poorly fitted shoes can exacerbate foot pain. How to alleviate pain: Rest, recovery and ice are the first things you should do to alleviate plantar fasciitis. The next step is to invest in footwear with proper arch support and cushioning. You can also upgrade your existing footwear with insoles or orthotic inserts designed for arch support. Custom orthotics help redistribute pressure in your foot and reduce strain on the arch. Stretching exercises for the Achilles tendon and plantar fascia can also reduce inflammation and arch pain associated with plantar fasciitis.. High arches People with high arches often experience discomfort in the arch and heel due to insufficient shock absorption. This condition can lead to an imbalance in foot mechanics, causing pain in various parts of the foot. Cause: Genetic factors can play a role in high arches. How to alleviate pain: Cushioned, supportive shoes and insoles can help manage arch pain associated with high arches. Look for footwear with ample cushioning and arch support to alleviate discomfort. Flat feet Also known as fallen arches, flat feet affects the arch's ability to properly support a person's body weight, which then leads to arch pain. Flat feet can cause many biomechanical issues, which can lead to overpronation (where the foot rolls inward excessively), plantar fasciitis, and many other foot conditions, all of which contribute to foot and ankle pain. Cause: Like high arches, genetic factors can play a role in flat feet. Flat feet can predispose individuals to certain types of foot pain. How to alleviate pain: Proper arch support is key for foot arch pain relief. People with flat feet should look for stability shoes. These shoes are specially designed to correct overpronation and properly support the arch. Custom orthotics can also significantly support fallen arches. They're tailored to your foot's needs and help improve alignment and pain. You can get custom orthotics at our foot clinic by booking an Orthotic Assessment appointment with one of our licensed chiropodists.

September 9, 2024

Natural Remedies for Foot Pain: Home Treatments That Work

Sometimes, your feet need a little extra TLC, especially after long days or if you’re struggling with a painful foot condition. While a visit to your local foot clinic is always a good idea, remembering some natural remedies for foot pain can be a lifesaver when you need relief at home. Exercises, Stretches and Yoga Foot pain relief exercises are excellent for addressing discomfort and promoting overall foot health. On top of being effective, they are a holistic, natural foot care remedy. The best stretches and exercises target the muscles, tendons, and ligaments in the feet, helping to improve flexibility, strengthen weak areas, and increase circulation. When you practice these at home, you are doing your part to manage common issues like plantar fasciitis, Achilles tendonitis, bunions, osteoarthritis, general muscle soreness, and much more. Additionally, they are cost-effective (no expensive gym equipment required!) and designed to accommodate people with disabilities (many feature modifications). Here are some resources (keep in mind you can often mix and match exercises): Exercises for top of the foot pain. Exercises for plantar fasciitis. Exercises for bunions. Exercises for arthritis part 1 and part 2. Exercises for diabetes. Incorporating yoga into your routine is another effective approach to soothing foot pain. Yoga poses that focus on stretching and strengthening the feet, such as the Downward Dog and Warrior, not only provide relief from current pain but also help prevent future issues by improving foot alignment and balance. Read about the best yoga exercises for your feet here. Foot Bath A long bath at the end of a hard day is one of life’s greatest gifts. But a targeted foot bath is also one of the best natural remedies for foot pain. One of the key natural ingredients to use in your bath is epsom salt (it’s nothing like the salt you use for cooking!). Research suggests it relieves muscle cramping, prevents blood clots, and boosts nerve function. Foot soaks for purchase at our Toronto foot clinic may also help. Gehwol Fusskraft Herbal Foot Bath has several ingredients to soothe tired achy muscles. Click here to inquire! Be sure to warm water in your foot bath, as opposed to hot water. Water that is too hot can dry out your skin and cause discomfort during the foot bath. Foot Massages and Essential Oils A DIY foot massage is one of the best foot pain management tips, and it’s a treatment you can do 100% from home. Using essential oils with your massage is a herbal remedy for foot pain you can try. Some studies show that a mix of geranium, lavender, bergamot, tea tree, and eucalyptus essential oils helped reduce pain in people with diabetic neuropathy. Side note: It’s a common misconception neuropathy only causes foot numbness; it can also lead to sharp pains in the feet. These oils may also help with other foot conditions! Use a carrier oil, preferably coconut oil, and mix it with the essential oils for the best results. Learn how to perform a foot massage here.

August 29, 2024

Understanding Plantar Fasciitis: Causes, Symptoms, and Treatment Options

Plantar fasciitis, a condition that impacts the foot and the heel, is very common but often misunderstood. If you've felt sharp stabbing pain in your heel when you take your first steps in the morning, you might know this condition firsthand. But what does plantar fasciitis mean, and how can you treat it? Let's explore the specifics to help you better understand plantar fasciitis causes and treatments. What is plantar fasciitis? Plantar fasciitis happens when the plantar fascia gets inflamed. This thick band of tissue stretches from your heel to your toes along the bottom of your foot. It helps support your foot's arch and handles the stress we put on our feet. When this band gets irritated or swollen, it can lead to pain and discomfort. You'll often feel this pain in your heel area. Causes of plantar fasciitis Plantar fasciitis is typically caused by overuse and activities that put too much stress on the feet, which ultimately strains the plantar fascia. Such activities include includes running long distances, standing for hours, or playing high-impact sports. Risk factors that can make you especially vulnerable to developing plantar fasciitis include: Foot structure: Conditions such as flat feet or high arches can lead to unhealthy biomechanics (i.e.: overpronation), which can then can put extra stress on the plantar fascia when you walk. Improper footwear: Wearing shoes that don't support or cushion your feet well can make you more likely to develop plantar fasciitis. High heels, old shoes, or flimsy footwear without adequate arch support can all contribute. Getting older: Those aged 40-60 are more prone to plantar fasciitis, but it can happen to anyone at any age. It's one of many age-related changes to the feet we experience as we age. Your job: Working a job where you have to stand or walk on hard floors for a long time can increase your chances of getting this condition. That's right! Even your career can influence your foot health. Symptoms of plantar fasciitis The telltale symptom of plantar fasciitis is heel pain. In addition, you may experience the following: Quick-hitting pain: Pain is often most severe when you take your first steps in the morning, or after sitting for an extended period. This pain tends to decrease with continued activity but can return after rest. Sharp pain: Plantar fasciitis-related pain is typically sharp and may be felt near the heel's underside. Pain post-exercise: While activity may initially relieve the pain, it can worsen after exercise or at the end of the day. Tenderness: Pressing on the area where the plantar fascia attaches to the heel bone may cause pain. Treating plantar fasciitis You may experience pain with plantar fasciitis first thing in the morning. The good news is that most cases of plantar fasciitis can be managed with conservative treatments. Here are some effective strategies for treating plantar fasciitis: Rest and ice: Resting and applying ice to the affected area can help reduce inflammation and pain. Aim to ice your heel for 15-20 minutes several times daily. You may also benefit from over-the-counter anti-inflammatories like ibuprofen or naproxen, which can reduce pain and inflammation. Stretching exercises: Gentle stretching of the calf muscles, Achilles tendon, and plantar fascia can help alleviate tension and reduce pain. Exercises such as the calf stretch, towel stretch, and rolling the foot over a cold bottle or a tennis ball can be beneficial. Footwear: Wear supportive shoes with good arch support and cushioning. Avoid walking barefoot on hard surfaces, and consider using custom orthotic inserts to provide additional support. Read our dedicated blog post on the best shoes for plantar fasciitis. Night splints: Wearing night splints can help keep the plantar fascia stretched overnight, which may reduce morning pain. Avoid high-impact sports and activities: Temporarily reducing or modifying activities that exacerbate your symptoms can help prevent further irritation of the plantar fascia.

August 26, 2024

Children’s Foot Development: Developmental Milestones and Concerns

As children’s foot development takes its first steps, it’s common to encounter a few bumps along the way. From in-toeing to Sever’s disease, these growing pains are part of the journey as little ones explore the world with developing feet. Let’s take a look at what foot conditions might correspond with your child’s age. Ages 1-3: In-Toeing and Toe-Walking Troublesome toes occurring during the “terrible twos” can be concerning. But these quirky walking patterns are totally normal developmental milestones for children's foot development. No cause for alarm or invasive treatment! In-toeing, also known as pigeon-toeing, is when a child's feet turn inward instead of pointing straight ahead while walking. Toe walking is when a child walks on the balls of their feet with their heels off the ground. Up to Ages 3-4: Flat Feet Children around this age will have pen planus, also known as fallen arches or flat feet. This is when the entire sole of their foot contacts the ground while standing and walking. Traditional children's foot development is at play here, as arches in children's feet develop around age 6. No treatment is generally needed for flat feet before this point, unless your child’s flat feet persist as they age, in which case you may want to consider custom orthotics, stability shoes and other treatments for flat feet. 5+ Years Old: Blisters As kids get older, gain a sense of independence and participate in more physical extracurricular activities and outdoor play, they may start to develop skin conditions on their feet. Enter: blisters. These are a pretty common condition that’s usually harmless, but can painful and bothersome for kids when they walk. Blisters form as a result of excessive friction between shoes and the foot’s skin. Read here to learn the best ways of preventing foot problems like blisters and how to choose the right shoes for children! Puberty and Growth Spurts: Sever’s Disease Did you know that the concept "growing pains" in children is not what most people think it is? While kids may experience pain as they grow, the pain itself is not caused by growing. But what can cause pain for kids going through puberty is something called Sever’s Disease, which is like a kid’s-only version of injuries like plantar fasciitis, Achille’s tendonitis and heel spurs. Sever's disease kicks in when a growing heel gets overworked, causing inflammation. It leads to sharp heel pain, especially when kids are on the move, like during sports and playtime! Kids between 9 and 14 are the most vulnerable. Solid foot care for kids can help offset Sever’s disease. Try the RICE method: rest, ice, compression and elevation. You should also buy your child supportive footwear to ease the strain on the heel. Avoiding high-impact activities can also help speed up recovery.

August 22, 2024

5 Common Foot Problems and How to Prevent Them

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