Preventing the Spread of Plantar Warts: A Guide for Athletes and Gym-goers

Written by Erica Halpern on March 9, 2023

Plantar warts and sports are an “iconic” duo of foot conditions and risk factors. Many athletes are looking for a quick fix for their plantar wart woes. But the truth is, switching your mindset towards prevention and medical foot care is just as important.

Let’s look at our plantar wart guide for athletes and gym-goers! We’ll answer some of your most pressing questions and dive into the following:

What are plantar warts?
Why are athletes prone to plantar warts?
Preventing plantar warts: foot hygiene and foot care
Prevention plantar warts: shoe choices

What are Plantar Warts?

Plantar warts are viral skin infections caused by the Human Papilloma Virus(HPV) that appear on the bottom of the feet.

Many people assume that HPV is solely a sexually transmitted infection, but there are over 200 strains, some causing warts and others causing cancer. People usually contract this virus strain by walking or running barefoot on an infected surface, which enters the skin via contact or through small cracks in the skin.

Warts appear round and look deceptively like corns, calluses and blisters. They result from the body’s failure to fight off the HPV, which can sometimes disappear on its own depending on the strain. Symptoms and signs of plantar warts include:

A hard and “grainy” growth on the bottom of the foot, often on the ball of the foot or base of the toes
On dark skin, it may appear lighter than the surrounding skin
Calluses surrounding the wart if it has started to grow inward
“Wart seeds” – which look like a small black dot in the wart
Pain when walking or touching the wart
Mosaic warts or a cluster of warts

Treatment options from a foot clinic include cryotherapy and needling. You can read about treatments in more detail here.

Why are Athletes Prone to Plantar Warts?

Plantar warts have the potential to debilitate athletes and gym-goers and severely impact their physical progress. But why are the physically fit more likely to contract them in the first place?

HPV loves warm, moist environments. These include communal showers and locker rooms where sports teams typically congregate without shoes or socks. So without adequate foot protection, members of the same team can unknowingly pass on this troublesome skin infection to each other.

Competitive swimmers are also at risk since the walking area surrounding the swimming pools is also communal with heavy, barefoot traffic. Furthermore, the rough surfaces of pool decks may cause micro-trauma to the bottom of the feet, increasing the risk of viral contraction.

Athletes and fitness lovers are also more likely to experience hyperhidrosis, or excessive sweating of the feet, which can increase the risk. Athletes often also share infected gym equipment, such as mats, without thorough cleaning.

Woman using a shared locker — Photo by Anna Shvets from Pexels

Plantar Wart Prevention: Foot Hygiene and Foot Care

The best way to prevent plantar warts is to strictly monitor your foot health and keep your feet clean. If you already have plantar warts, these practices can help prevent the condition from worsening.

Here are some practices to abide by:

Follow a daily foot care routine, being careful not to miss days when you play sports or go to the gym. It should include cleaning, exfoliation, moisturizing, and more. Here is an excellent one to follow!
Lightly dust your feet with baby powder. This can also help with foot odour! You can also try Gehwol Foot Powder.
Wear moisture-wicking socks, foot pads or other protective products.
Never go barefoot in a communal area like a locker room, shower or pool deck. Always wear protective footwear like sandals or shower shoes while in these spaces.
Don’t scratch or pick at any pre-existing plantar warts.
Air out your shoes after using them.
Always wash your hands if you touch one of your plantar warts.
Don’t share shoes, socks, towels and other products with other people.

Plantar Wart Prevention: Shoe Choices

Athletes can’t avoid keeping their feet cooped up in runners all day. What they can do, however, is make shoe choices that help to prevent the growth of plantar warts.

Shoes should be breathable and waterproof. You know how some runners have those mini holes in the upper that let air enter and escape? Those are the ones you should be on the hunt for! The ventilation keeps your foot environment fresh and healthy while you spend the day exerting energy. When shopping for shoes or attending a shoe fitting, stress the importance of finding shoes like these by asking for breathable options.

You can also look for shoes made with GORE-TEX fabric, which repels moisture while letting water vapour from sweat exit the shoe.

Looking For More Info on Plantar Warts?

We know that athletes are at risk of developing plantar warts, but did you know children are also vulnerable? If you’re a concerned parent, check out this blog on managing plantar warts in children.

Get Help With Your Plantar Warts Today

If you think you may be suffering from one wart or a cluster of warts, you can always come to Feet First Clinic for treatment!

Contact our office to book an appointment for wart removal. Please fill out our online booking form, or call us at 416-769-3338!

About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

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August 20, 2021

12 Years of Foot Care

Feet First Clinic is excited to announce its 12th anniversary on September 1, 2021! After 12 years of caring for people's feet at our Toronto Foot Clinic, we want to take this opportunity to show gratitude and give back to our patients, partners, practitioners and everyone in the community who helped get us to where we are today. As healthcare professionals, our goal has always been to achieve the best standards for our patients, and we couldn't do it without our wonderful patients and caring staff. So, to celebrate our Bloor West foot clinic, we're heading down memory lane (and also looking to the future!) by revisiting our clinic's foot care services over the last 12 years. Let's Celebrate 12 Years of Foot Care! Our Toronto foot specialists have offered our beloved patients an array of foot care services for the past 12 years and will proudly continue to do so. These services all promote overall foot health, maintenance and prevention of various foot conditions. From medical pedicures to diabetic foot care, the past 12 years have been an amazing journey in which our friendly foot staff has helped people from all walks of life achieve foot health, and as a result, a better quality of life. Some of these foot care services include: Medical Pedicures, Nail Care and Skincare Diabetic foot care Footwear Foot care products Nail Care, Skincare & Medical Pedicures Nail Care & Ingrown Toenails Our toenails can give us a lot of grief when they're not properly cared for. There's a lot more to caring for our toenails than you'd expect, and if it's not done right, it can lead to complications like cracked toenails and ingrown toenails. Ingrown toenails in particular can be a real pain. Commonly affecting the big toe, symptoms include pain and redness along the edge of the nail. In serious cases, infections can occur, causing tenderness, swelling and pus. With our nail care services, our chiropodists can detect the formation of an ingrown toenail and treat it in many different ways, depending on its severity. The thickness and composition of our toenails also change over time. They can yellow, thicken and become brittle and delicate. When this happens, they become prone to other nail issues that can ultimately lead to discomfort and pain. Fortunately, our services are designed to address all these things: In addition to proper trimming and filing, nail care treatment also involves strengthening the cuticles and the nails themselves. Want to learn more about toenail care? Check out these articles: Simple Hacks to Prevent Cracked Toenails Black Toenails: Everything You Need to Know How to Cut Your Toenails Like a Professional Skincare, Calluses & Corns When we think of skincare, our feet are sometimes the last body parts that come to mind. A common misconception is that the skin on our feet doesn’t need as much care and attention as other body parts, like the face and hands. This couldn’t be further from the truth! For 12 years and counting, we've been providing foot care services that treat the skin on our feet. Foot care for the skin typically involves targeting and preventing various conditions, such as: Calluses: Our chiropodists can soften and remove calluses using sterilized tools. Blisters: Includes blister drainage and preventing infection. Corns: Similar to calluses, foot specialists can shave down corns. Cracked heels: Focuses on skin rejuvenation and restoring the skin’s natural elasticity. Diabetes-related complications: This involves inspecting the feet for wounds and managing other skin issues on the feet, like corns, calluses, etc. Keep reading to learn more about our diabetic foot care services. Looking for more info on skincare for your feet? Check out these posts: But What are Calluses, Really? Corns: What are They? How to Get Rid of Peeling Skin on Your Feet Medical Pedicures Of course, it's always ideal to prevent issues before they happen and start causing problems. That is why Feet First offers medical pedicures to our patients. With a medical pedicure, you can care for both your toenails and skin in the same appointment. A critical aspect of foot care, medical pedicures are all about prevention and upkeep. They keep your nails clean and are a key component to overall foot health. Not only do they tackle potential foot conditions like ingrown toenails, calluses, and fungal infections, but they also keep your nails and feet looking their absolute best. Routine medical pedicures differ from cosmetic pedicures by focusing on healthy feet rather than aesthetics (although your feet always look amazing afterwards!) Our medical pedicure service includes an examination, precise nail trimming, and thorough cleaning of the cuticles and nail folds. Next, your chiropodist smoothens your nails with a file and inspects your feet for corns, calluses and any skin irregularities. Your chiropodist can then remove or soften any calluses. The process ends with a rejuvenating moisturizing session to prevent cracked and dry skin. The foot care products used at our Toronto foot clinic are specially designed to strengthen the skin's natural protective properties and help it retain moisture. This helps prevent calluses, corns and blisters, protects your feet from the elements, and keeps them looking soft and smooth. More resources on medical pedicures: What Happens During a Medical Pedicure? Cosmetic Vs. Medical Pedicure Diabetic Foot Care Helping people with diabetes is one of the most important foot care services at Feet First Clinic. Diabetic neuropathy can cause loss of sensation to the limbs and feet. This is problematic because pain is our body’s way of telling us something is wrong so that we can fix it: if we lose feeling in our feet, it means we may not notice if there’s something wrong that needs our attention. On top of that, diabetic patients don’t have enough blood flow to their feet due to peripheral vascular disease. Good blood flow is required to stimulate the body’s healing process and immune response. Without it, the feet cannot heal properly from wounds. That means otherwise benign issues that typically go away on their own, like a callus or sore, cannot heal properly and may become infected. Even worse, the compromised immune system in diabetes patients means infections can easily grow and spread. Without proper foot care, this can lead to ulcers, gangrene, or - worst case scenario - amputation. Therefore, to manage and prevent complications, it’s important to be proactive and get regular treatment from a foot specialist for routine foot care. For the past 12 years and for years to come, our Toronto chiropodists pride themselves in providing the following services for diabetes patients: Regular foot assessments: We can’t stress this enough: Regular foot assessments are a must for diabetes patients. Our chiropodists inspect each foot for early ulcer development and other abnormalities. Because diabetic patients are prone to blood circulation and nerve issues, our foot specialists also assess blood flow in the calf and foot area and check the feet for any nerve damage. This is crucial for people with diabetes. Nail and skincare: Diabetic feet are very sensitive and prone to complications, so the nails and skin require extra special care and attention. It can be hard to do this yourself to the level and precision required for diabetic patients: When you have diabetes, accidental cuts, nicks and irritations that may occur with DIY care or at a nail salon is a risk you cannot afford. That is why our chiropodists offer regular nail and skin care specially catered to the needs of diabetic feet. They also always look for other skin issues, like calluses, lacerations, skin irritation, and more. This is imperative to avoid infections. Wound inspection: Again, diabetic neuropathy can lead to unnoticed wounds on the feet, and poor blood flow means these wounds may not properly heal. A chiropodist can inspect for wounds, nicks, cuts or scratches during foot care assessments, so you can nip any nicks in the you-know-what before they become an issue. Here are some more blog posts on diabetic foot care: Diabetic Foot Care At Home Diabetic Foot Care Foot Care Products As your one-stop-shop for all things foot-related, we offer more than just foot care services! We're also dedicated to offering only the best foot care products. Foot care products that clean and deodorize your feet, protect your feet from future conditions, and moisturize your feet go hand-in-hand with foot care services! Check below for some information about some of the products we highly recommended: Creams Moisturizing is more than soft, silky skin: Moisture is also key to maintaining your skin's protective properties and resiliency. Keeping our feet properly moisturized helps to prevent many foot conditions like calluses, corns, blisters, cracked heels and more. Gehwol's foot creams do just that! They work by locking in moisture and supporting skin renewal. They contain high concentrations of urea, which is the compound responsible for helping moisture bind to your skin, so you don't need to worry about having to keep reapplying your moisturizer as soon as it's absorbed. On top of keeping your feet protected, these luxurious products make your feet feel amazing. By incorporating lush ingredients like honey extract, milk peptides, and avocado oil, Gehwol's foot creams leave your feet feeling exceptionally polished and soft. A patient and chiropodist favourite is Gehwol's Lipidro Cream. It replenishes and restores the naturally occurring lipids in our skin, so the skin on your feet stays strong and resilient. Salves and balms Our Med Salve from Gehwol is perfect for healing cracked heels and skin on the feet. If you struggle with cracked, inflamed skin, it's a good idea to invest in this product. It'll help reduce inflammation, and regular application helps your skin become more resilient over time. Ingredients include Vaseline, Bisabolol, zinc oxide, eucalyptus oil and medicated soap. Gehwol also has a leg balm that keeps your calves feeling rejuvenated, and is great for massaging tired, sore muscles. Deodorants A crucial part of foot care is fighting embarrassing foot odour. When you kick your shoes off for the day, you want your feet to smell nice and feel soft and smooth. Not only that, but your feet and shoes should coexist happily, which means avoiding a damp, itchy environment (fungal infections love those!) To achieve this, Gehwol has several different types of deodorants! From their deodorant spray to their cream, they all successfully keep your feet dry, fight fungal growth, and defeat foot odour. Cushioning and Pads Sometimes foot care is about preventing a foot condition from getting worse! For instance, Gehwol's cushioning pads are excellent for helping with hammertoes. Furthermore, their toe protection rings help prevent warts and corns from worsening, and their gel pads are ideal for avoiding callus formation and worsening. Foot files Filing the bottoms of your feet is an enjoyable part of self-care, and of course, foot care. With a foot file, you can experience one of the best parts of a pedicure from home! Use it to scrape away dead skin, buff your feet and soften calluses. It comes with a soft and rough side, which work together to keep your feet looking their best. Footwear Footwear is a significant part of foot care! Ill-fitting, unsupportive for poorly constructed footwear is often the culprit behind many common foot issues. Well-fitted footwear with enough breathing room, cushioning, arch support and shock absorption is a crucial aspect of keeping your feet healthy. Your shoes should never rub against your feet uncomfortably. If they do, it creates a breeding ground for blisters, cracked toenails (from toenails repeatedly hitting the sides of the shoes), corns, and more! (Not to mention general foot pain). Furthermore, if you're prone to ingrown toenails and would like to avoid them, you should make sure your shoes have enough room in the toe box. Regularly checking in on your footwear to make sure your foot needs are being met can also help manage debilitating foot pain. Prevention is crucial, so investing in your footwear early and incorporating it into your foot care routines can only benefit you! Everyone owes it to themselves to make sure their footwear supports their biomechanical needs, so their muscles and joints can stay healthy and injury-free. Keeping track of your footwear and regularly replacing worn-out shoes should be a major component of anyone's foot care routine. Here are some examples of footwear services available at our Bloor West foot clinic designed to help you care for your feet: Footwear Assessment Shoe fittings Custom orthotics Superfeet insoles Compression stockings More resources on footwear: How Important are Running Shoes? Orthotics 101: Our Complete Guide To Custom Orthotics Is Compression Gear Worth it? Here’s to Many More Years of Foot Care! At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help! Call us at 416-769-3338 or Book Your Assessment Today!

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://www.youtube.com/shorts/TnDaLrqYTac Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles (Superfeet) Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.

October 28, 2024

5 Ways Cold and Wet Weather Impacts Your Feet

Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold. 5 Ways Cold and Wet Weather Can Impact Your Feet Dry, cracked skin Skin conditions Reduced circulation Stiffness and joint pain Winter-related foot conditions 1. Dry, Cracked Skin https://www.youtube.com/watch?v=1-Sf43woLLE One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels. The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue. This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction. As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises. Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention. Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer. 3. Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges. Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit! And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile. Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it. When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.

October 24, 2024

How to Prevent Toenail Fungus: Tips from a Foot Specialist

There are two common fungal infections that can target your feet. For your skin, it’s athlete’s foot (tinea pedis), and for your nails, it’s fungal toenail (onychomycosis). Fun fact: Onychomycosis is the name for nail anatomy changes caused by contagious fungus, while dystrophic is the term for any other abnormalities that affect how your nails look or grow. Today’s blog will focus solely on toenail fungus. You’ll learn what it is and how to treat it, as well as some top fungal toenail prevention tips recommended by our Toronto chiropodists. Toenail Fungus Symptoms Sometimes toenail fungus is mild and barely noticeable. But fungal toenail can present more severely if you’re immunocompromised, such as if you have diabetes, or a senior. Keep an eye out for these common symptoms: Drastic changes in the nail’s appearance: it can look much thicker, have a yellowish, brown colour, and be very brittle and prone to cracks, despite thickening. Unpleasant odour coming from the nail: the smell is often reported to be sour or like cheese. The nail starts lifting off the nail bed: this is because debris starts to accumulate and lifts the nail up so it can’t reattach. Pain, swelling and bleeding in severe cases. Toenail Fungus Prevention: Foot Specialist Advice The most important fact to remember about fungal toenail is that it’s contagious. Since fungal infections spread easily in damp, shared spaces like pools, gyms, and shower rooms, the best defense is keeping your feet clean and protected! Here are some top, Toronto-chiropodist-recommended tips to remember: Follow a strict, yet fun and relaxing, foot hygiene routine. It’s a part of self care, after all! Wear breathable footwear. Opt for shoes made from materials that allow airflow to keep your feet dry. Change socks daily. Fresh socks prevent moisture buildup, which fungi love. Avoid going barefoot in public places. Use flip-flops or shower shoes to protect your feet in shared spaces. Keep your toenails trimmed and clean. Regular maintenance helps prevent infections from taking hold. Get a professional medical pedicure if you don’t have time to focus on nail care. How to Treat Toenail Fungus Once fungus has gotten a hold of your nails, it’s time to think about treatment and eradicating the problem. Unfortunately, you can’t do much to treat toenail fungus yourself at home, and you often need a chiropodist’s help. Luckily, treatments are easy to follow and non-invasive. Here’s what a foot specialist can do: Perform nail debridement to remove infected parts of the nail. Use prescription-strength topical antifungal medicine on the nail (it penetrates the actual fungus) Educate you on products you can use going forward to prevent re-infection, like the best moisture-wicking socks, shoes, foot creams, deodorants and more.

October 21, 2024

The Best Footwear for Healthy Feet: What to Look for in Shoes

Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet. Arch Support Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole. Shock Absorption Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers. It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it! Grip Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole. A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature. Waterproofing and Breathable Materials Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes. Removable Footbeds It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them! Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk. This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.

October 17, 2024

6 Foot Exercises to Strengthen and Protect Your Feet

Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today! Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work. Sit or stand comfortably and place the ball under your foot. Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes. Switch to the other foot. Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness. Sit with your legs extended in front of you and your back straight. Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds. Release and repeat 2-3 times, focusing on a slow, controlled stretch. (Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch. Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise. Stand with your feet flat and toes planted firmly on the ground. Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor. Repeat the movement 10-15 times, focusing on control. Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This stretch helps strengthen your ankles and can improve general mobility. Sit or stand with one foot lifted slightly off the ground. Rotate your ankle slowly in large circles, first clockwise, then counterclockwise. Repeat 10 times in each direction, then switch to the other ankle. Calf Stretch on a Step A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs! Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance. Lower your heels slowly below the step, feeling a stretch in your calves. Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times. Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand. Place small objects (like marbles) on the floor in front of you while seated. Use your toes to pick up each object and drop them into a nearby bowl or container. Repeat with both feet, aiming for 10-15 picks per foot.

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Preventing the Spread of Plantar Warts: A Guide for Athletes and Gym-goers

What are Plantar Warts?

Why are Athletes Prone to Plantar Warts?

Plantar Wart Prevention: Foot Hygiene and Foot Care

Plantar Wart Prevention: Shoe Choices

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