How To Treat Blisters

August 23, 2019

We’ve all been there, at the end of a particularly dragged out day you start to notice your heels, soles or toes feel sore, almost like there is a small cut on your feet. In actuality, it is highly likely that the ever-so-common blister has developed. Blisters are small, fluid-filled bubbles on the upper most layer of the skin. The blisters on your feet are most often caused by friction from shoes, although they can also occur as a result of extreme temperatures, chemical exposure, and certain medical conditions. Increased moisture or damp conditions increase the chance of a blister forming. The blister forms to protect and cushion the layers of skin underneath it, allowing the skin time to heal. The fluid within the blister can also vary from plasma-like fluid leaking from the cells as the top layer separates from the layer beneath it, to blood and even pus, depending on the cause. If a small blood vessel at the surface of the skin ruptures, blood will leak in to the blister, giving it a dark bluish-purple appearance.

How Can Blisters Be Treated?

More often than not, blisters will resolve on their own with time. Although it is tempting to pop and peel them, try to leave them alone. The roof of a blister helps to protect your skin from infection and removing it prematurely results in a wound. If you leave them alone, you will find that as new skin grows underneath it, the fluid inside the blister with reabsorb into the skin and the roof of the blister will dry and peel off naturally. Furthermore, the following will help you deal with the blister:

While the blister is fresh, wear shoes that reduce pressure in the area of concern.
Avoid the shoes that caused them in the first place. Bad shoes that are ill-fitting are a common culprit.
Covering it with a band-aid or gauze will provide added protection.

Please note: If you’re prone to blisters and you have Diabetes, you should ensure that you see a Chiropodist so they can assess your feet and treat them accordingly. Additional measures may need to be taken to ensure blisters do not reoccur, as they put you at risk for additional complications.

Tips For Preventing Future Blisters:

Blisters may seem like a small problem, but they can be rather painful. Pain with every step throughout your day can really impact your quality of your life! You can read even more detailed information about blisters here. Meanwhile, here are some tips that can help you prevent future blisters:

Ensure you are wearing shoes that fit your feet properly and snugly.
If you have a new pair of shoes, gradually break them in. This is better than wearing them for a long day the first time you decide to wear them.
Reduce the moisture in your feet by always wearing socks while wearing closed toe shoes.
Opt for moisture-wicking socks, especially during exercise.
Apply foot powders either directly on the foot or even sprinkling some in your socks if your feet tend to perspire excessively.
If you know you are prone to blisters at a certain area on your foot, be proactive and apply a piece of moleskin to reduce friction.

Your Solutions Live Here!

If you find blisters are a persistent problem for you, don’t hesitate to reach out to us! All under one roof! Our team is trained to handle any and all your foot health concerns. From mild, to critical, we cover all sides of the foot needs spectrum. Call us to ask about actionable steps towards your solution today!

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September 18, 2023

Why Your Ankle Cracks When Rotating: A Comprehensive Guide

Although it may sound scary, ankle cracking isn't necessarily a sign to worry about. Often, ankle cracking is normal and, fortunately, harmless. There's a minor chance ankle popping can signify an underlying condition like a sprain or tendon damage, but that's not generally the case. Ankle cracking or popping when rotating can be a common occurrence for some people. However, this doesn't mean you should ignore ankle cracking altogether. You should monitor and assess whether you experience pain elsewhere or any other symptoms associated with the ankle popping (for instance, deep pain that could be a sign of a stress fracture). Understanding your recent history also helps - be extra careful if you've experienced a recent injury or trauma. Whether severe or a non-issue, we recommend brushing up on the possible reasons your ankle cracks when rotating. Read more in our comprehensive guide below. Gas bubble release The most common cause of ankle cracks when rotating is cavitation. When you rotate your ankle, the movement can cause tiny gas bubbles to form and collapse within the synovial fluid that lubricates the joint. This sudden collapse of gas bubbles can produce an audible cracking or even popping sound. Ankle cracking in this context is normal and harmless. Ligament or tendon movement Ankle cracks when cracking can also be due to the movement of ligaments or tendons over bony structures in the ankle joint. They may produce a popping sensation or sound as they shift during rotation. Tendon snapping Why Your Ankle Cracks When Rotating Sometimes, a tendon can snap over a bony prominence in the ankle, leading to a popping sensation or sound. This typically occurs due to repetitive movements or increased physical activity. Scar tissue or adhesions Past injuries or trauma to the ankle may create scar tissue or adhesions around the joint. These tissues may stretch or release during ankle rotation, causing a cracking noise. Joint instability Ankle cracking can be associated with joint instability. If the ligaments supporting the ankle are lax or weakened, the bones may move more than usual during rotation, leading to a popping sensation. Arthritis Occasionally, arthritis or inflammation in the ankle joint can cause cracking or popping sounds during movement. This is often accompanied by pain and stiffness. Synovial cysts Synovial cysts are fluid-filled sacs that can develop within the ankle joint. These cysts may cause cracking or popping sensations when they move or change position during ankle rotation. Bone-on-bone movement In rare cases where there is existing significant wear and tear in the ankle joint, bone surfaces may rub against each other during movement. This results in cracking sounds. Be careful with bone-on-bone friction; it's a recipe for developing bone spurs, which are calcium deposits that build up over time into outgrowths. How do I know when ankle cracking is severe? In most cases, ankle cracking during rotation is benign and not a cause for concern. However, we recommend seeing a professional if you experience pain, swelling, or instability along with the cracking or other concerning symptoms accompanying the cracking. They can thoroughly evaluate and provide appropriate advice or treatment based on the underlying cause. How do I prevent or reduce ankle cracking? To reduce the occurrence of ankle cracking and maintain ankle health, you can consider the following preventive measures: Regularly perform ankle exercises to strengthen the muscles supporting the joint. Warm up properly before physical activity to prepare the ankles for movement. Avoid excessive or forceful rotation of the ankles, especially if it causes pain or discomfort. Wear appropriate footwear that provides support and cushioning for the ankles.

September 14, 2023

Bunions 101: Causes, Symptoms, and Effective Management Strategies

Bunions - or for those who have them, the painful, bony nuisances that form at the big toe joint - are a common foot condition for older people, especially women. While surgical intervention can sometimes help those with debilitating bunions, lifestyle changes and effective management strategies can help you avoid a bunionectomy in many cases. Moreover, surgeries are usually only necessary if your bunions cause regular functional and mobility problems and chronic pain, which is often not the case. Let’s look at the causes and symptoms of bunions and explore how you can manage them without invasive measures. Image Credit: Fabrikasimf from Freepik Symptoms of Bunions Bunions protrude from the side of your big toe, forming an “L” shape angle. Additional symptoms of bunions include: More corns and calluses than you would normally have due to the big toe rubbing against the second toe Mild redness, pain, and swelling Limited movement in the big toe Severe bunions can cause overlapping toes, pain that doesn’t subside, and toe angulation of more than 40 degrees. Photo credit: istock Causes of Bunions The main culprit? The wrong shoes! Wearing high heels may make you feel good about yourself aesthetically, but they can damage your physical health over time and are one of the main causes of bunions in women. Narrow, tight, and pointed shoes (often the design of stilettos and other types of heels) squeeze and push your toes together and forward unnaturally, increasing pressure on the big toe and leading to bunion formation. Having another condition that targets the joints, like osteoarthritis or Rheumatoid arthritis, or one that causes an abnormal gait, like flat feet, can also hint at bunions in your future. Activities where your toes are more vulnerable than the rest of your feet, like dancing, may also be a risk factor. Image by rawpixel.com from FreePik Bunions: Management Strategies You can tackle a mild bunion problem from home and with regular visits to the chiropodist. Here are some of the best ways you can prevent bunions from ruining your day or getting worse: Change your footwear: Ditch the high heels for comfortable alternatives and shoes with extra room in the toe box. If you’re not sure where to start, attend a shoe fitting. Try bunion splints or aligners. They can hold the affected joint in place. Therapeutic taping can help hold the joint in place and temporarily relieve pain. Shoe stretching may help secure more room in the toe box and take pressure off the bunion. Try these 5 simple exercises for bunions. They are relatively easy, low-impact, and don’t require exercise equipment. Get custom orthotics. Orthotics might reduce excess pressure on the big toe joint and correct any biomechanical issues that are contributing to your bunions (plus they're also super comfortable!). Ask about shockwave therapy. This innovative, non-invasive, and quick procedure is an effective management strategy for bone and joint conditions. It can help relieve pain caused by muscle tightness around the bunion. It's important to remember that bunions don't disappear like other conditions sometimes do. But successfully practicing these treatment methods can help you avoid surgery. If you suspect your bunions are too severe for these strategies, speak to your family doctor. Bunion products available at Feet First Clinic

September 7, 2023

Foot Arch Pain: Causes, Prevention, and Treatment Strategies

Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan. Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort. Read more about common causes, prevention tips, and treatment strategies for foot arch pain. Causes of Foot Arch Pain Flat Feet or Fallen Arches Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area. Overuse or Excessive Physical Activity Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region. Plantar Fasciitis Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain. The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest. Achilles tendonitis Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain. Footwear Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time. Acute Injury or Trauma An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain. Prevention of Foot Arch Pain Proper Footwear Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods. Arch-Supporting Insoles or Orthotics Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints. Gradual increase in activity If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse. Maintain a healthy weight If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain. Stretching and strengthening exercises Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain: Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg. Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat. Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds. Treatment Strategies for Foot Arch Pain Rest, ice, compression, elevation Rest: Give your feet ample time to rest and avoid activities exacerbating pain. Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day. Compression: Use compression socks or stockings if you find inflammation and swelling build-up. Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling. See more about the RICE method of recovery in our blog spotlight. Pain relief NSAIDs Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage. Physical Therapy Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort. Taping or bracing Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape. Shockwave therapy Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain. Night splints A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis. Surgery In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.

September 4, 2023

Best Shoes for Teachers 2023

Teachers spend long hours on their feet, so choosing comfortable and supportive shoes is essential to prevent foot fatigue and discomfort. From standing at the front of the classroom, traveling to or from work, or walking between classrooms, teachers put their feet to the test every day. The best shoes for teachers offer a combination of cushioning, arch support, stability, non-slip soles, and durability. The right pair of shoes can make a difference in a teacher's daily life, providing comfort, support, and style that keeps up with their fast-paced roles. The Ontario Physical Activity Safety Standards in Education suggests that "appropriate footwear is a shoe designed for athletic activities with a sole that provides traction and is secured to the foot." Without the proper footwear, teachers are at greater risk of developing two common foot conditions: plantar fasciitis and Achilles tendonitis. In this guide, we list our recommendations for the best shoes for teachers to maximize comfort and keep your feet feeling great all day. Saucony Saucony has a wide range of footwear, including athletic, athleisure, and sport-specific shoes. With a strong focus on running shoes, Saucony caters to various running styles and preferences and is known for its durability, support, and cushioning. For teachers, we recommend the Saucony Triumph 21 for those looking for a more athletic shoe or the Saucony Shadow Original and Jazz Triple for a more casual appearance. Asics ASICS shoes are amongst the most popular in the world. The brand's GEL cushioning system makes them a great choice to protect your feet and keep them feeling their best. They have great shoes for walking and standing, like the Asics Gel-Nimbus 25 (for people with neutral gaits or high arches), the Asics Novablast 3 for those seeking a rocker sole, and the Asics Gel-Kayano for those requiring a stability shoe. Apex Apex shoes provide ample support, cushioning, and ergonomic design to promote proper alignment and alleviate common foot ailments. From orthotic-friendly features to diabetic footwear options, APEX aims to accommodate diverse needs, ensuring individuals with conditions like plantar fasciitis, arthritis, or diabetes can experience improved comfort and mobility. Look at the Apex Boss Runner Active Shoe for a supportive and comfortable option on the job. Anodyne Anodyne footwear specifically caters to those with diabetes, neuropathy, and other foot-related sensitivities. Their footwear features extra depth and roomy toe boxes to provide ample space for toes and accommodate custom orthotics. In addition, Anodyne shoes also often incorporate seamless interiors to minimize irritation and pressure points. The Anodyne No. 75 or No. 72 Casual Sport shoes are excellent for teachers mixing comfort and style. Mephisto Mephisto shoes strongly emphasize quality and feature the brand's soft-air midsole technology. Their shoes prioritize shock absorption and cushioning, which reduces impact on joints and promotes a smoother walking experience. Mephisto offers both casual and dressier options like the Mephisto Wing or Majestro. ara Shoes ara Shoes blend of fashion and functionality appeals to individuals seeking versatile footwear that combines style and comfort. Look at the Ara Leigh footwear line from Ara Shoes for a solid shoe choice for teachers' working hours. Portofino Portofino shoes are backed by Italian craftsmanship and offer a premium footwear line for a more formal look. Whether it's delicate stitching, exquisite leather, or refined silhouettes, Portofino Shoes blend traditional artistry and contemporary aesthetics. Consider the Portofino DY-5068 model if you're a teacher in the market for new shoes. Clarks Clarks shoes combine form and function. They're also backed by close to 200 years of innovation. The Clarks Unstructured Line is excellent lightweight footwear with flexible soles, ideal for long days on your feet. We recommend the Clarks Nalle Lace or the Clarks Court Lite Wally outside the Unstructured line.

August 31, 2023

Foot Callus Treatment: When to Seek Professional Help

Often, a foot callus will go away independently if you change your shoes and eliminate friction and discomfort. Specialized creams and foot soaks can also help speed up the process. But for an unfortunate minority, calluses can become thicker and thicker, eventually causing pain and discomfort and making it necessary to seek foot callus treatment from a chiropodist. Source: iStock At-Home Treatment for Foot Calluses You don't need to rush to the doctor every time you see a callus. In fact, many people will have a mild callus on their foot at any given time, and they aren't typically a medical priority without signs of severity. As far as foot conditions go, they are one of the most common. But it's still a good idea to keep on top of them by practicing foot care from home so you can ensure they don't get worse! Gehwol's Med Callus Cream loosens hard callus layers and may even completely remove a mild callus in up to 28 days. For additional foot health benefits, try Gehwol's Extra Universal Foot Cream, which targets calluses using a combination of natural oils and medicinal ingredients. It also has deodorizing properties and strengthens and invigorates tired feet. Moreover, you can include foot soaks in your at-home callus care routine. Try Gehwol's Refreshing Foot Bath, which keeps the skin resistant to callus formation while smoothening existing calluses. Source: Gehwol Canada Source: Gehwol Canada Seeking Professional Help For Calluses Sometimes taking care of your foot health means visiting your local foot clinic for foot callus treatment from a chiropodist. Here are some signs to look out for: Your callus is causing discomfort Your callus looks inflamed Your callus is very thick Your calluses keep coming back It hurts to put pressure on a callus when walking You see signs of an infection, like pus and drainage. This is especially dangerous if you have diabetes. You just want smooth feet, and to ensure your calluses are treated in a safe, sterile setting. Chiropodists treat calluses using sterilized tools to shave down the area. Following this, they will apply ointment or moisturizing cream to help the skin heal. Your chiropodist can also tend to calluses during a medical pedicure. In addition, foot health specialists can recommend using products to help protect pressure points from friction, like foot protection pads and custom orthotics, to ward off painful, recurring calluses. Source: iStock

August 24, 2023

Summer and Swelling Feet: How to Prevent Foot Inflammation in Hot Weather

Most are thrilled when the temperatures warm up. But for some people, the summer and swelling feet are a dreaded yearly occurrence. Foot inflammation in hot weather happens when sweltering heat causes our blood vessels to dilate, leading to fluid pooling in the legs and feet. This is also called heat edema. Those with underlying health or foot conditions can be more prone to foot inflammation in the summer. Still, young and healthy adults who exercise in high temperatures or gyms without proper ventilation can also experience it. For those wanting to prevent foot inflammation this summer, there is hope. Let’s check out several ways you can keep your feet cool and comfortable. Photo Source: Photo by brgfx on Freepik Exercises and Stretches PHoto by FreePik Boosting your blood circulation with movement and activities can reduce foot swelling (not to mention the other foot health benefits you can enjoy). Try a solid, low-impact exercising and stretching routine, performing a few sets twice daily. Compression Stockings Compression socks place pressure on the feet and legs so fluids cannot pool as easily. They also boost blood flow. That said, compression stockings are generally not recommended for diabetes patients. If your swelling feet are a diabetes symptom, you should seek other relief methods. Compression socks can also be uncomfortable during the summer, so make sure you wear them indoors in cool spaces. You can also try lighter, sheer hosiery instead of knee-high socks. Orthopedic Shoes Wearing the right shoes can help accommodate larger, swollen feet and prevent your heat edema from worsening. Look for orthopedic shoes and medical shoes with extra cozy and protective features, such as more width and depth, stretchy fabric, easy adjustability (like velcro and buckle closure straps), and removable insoles you can replace with orthotics if needed. Summer and Swelling Feet: At-Home Foot Care Tips for Preventing Foot Inflammation Chiropodists and other healthcare professionals recommend the following tips for reducing heat-related foot swelling: Eat magnesium-rich foods or take supplements. Studies show that foot swelling is often a result of magnesium deficiency. Lower your sodium intake. Stay hydrated. Soak your feet in an Epsom salt bath. Stay in cool, air-conditioned areas and avoid hot temperatures when possible. Photo by FreePik

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How Can Blisters Be Treated?

Tips For Preventing Future Blisters: