These Tips Can Help You Stay Safe While You Play Hockey

March 2, 2020

Hockey is the number one sport in Canada and this winter sport has been enjoyed around the world as well for over 100 years!

Not only is hockey extremely fun to play, but it’s also an excellent form of cardiovascular exercise and vigorously works your lower body. Playing hockey increases your heart rate, which improves your body’s ability to build muscle and burn calories.

Hockey is also beneficial for your mental health — getting vigorous amounts of exercise releases endorphins. This puts you in a better mood and gives you additional energy. Playing hockey can also keep your brain sharp; this is because it can help improve your problem solving and decision-making skills.

However, athletes should know that playing hockey comes with its fair share of risks. Hockey is one of the more aggressive sports —players can potentially experience concussions, lose teeth and break bones.

Hockey players are also prone to several foot and ankle related injuries. One of the most common hockey injuries is known as lace bite (also occasionally referred to as skate bite), which occurs when you tie your laces too tight.

Lace bite causes players to experience:

Ankle pain
Redness
Swelling

Some hockey players may experience less-common issues like sprained ankles, fractured bones or peroneal tendonitis (a chronic form of tendonitis caused by excessive overuse).

We know that a few potential injuries won’t stop hockey players from doing what they love; that’s why our team at Feet First Clinic has put together this list of safety tips.

For those that aren’t familiar with our work, Feet First Clinic is a foot clinic in Toronto that offers a diverse variety of foot and ankle-related services.

Aside from offering unique services, like shoe stretching and measuring, our team of foot specialists also offers an assortment of foot and ankle products, like custom-made orthotics. These products can help you deal with current injuries and prevent future incidences from occurring.

Are you looking for effective ways to keep your body safe while playing hockey? Feel free to continue reading!

Always Wear a Helmet

Practically every hockey league (both professional and recreational) require players to wear a helmet. This requirement, which was put in place in 1979, is essential for several reasons.

As mentioned earlier, hockey players are prone to head injuries, like concussions. Studies show that concussions account for approximately 2% to 14% of all hockey injuries. Additionally, concussions account for about 15% to 30% of all hockey-related head trauma.

Although concussions are occasionally unavoidable, wearing a high-quality helmet can drastically decrease your risk of experiencing head trauma.

So, why are modern helmets so effective? First of all, modern hockey helmets are made out of high-quality materials like vinyl nitrile and expanded polypropylene foam. These materials are made to disperse and absorb large amounts of impact.

Additionally, modern hockey helmets are form-fitting; they are designed to cup and protect the orbital protuberance (the back of your head).

Are you looking to protect more than just your head? Then you may want to consider buying a helmet with a visor and/or ear guards. These helmets are made to protect the remainder of your face from stray pucks, sticks and skates.

Wear Skates That Have the Right “Fit”

Having the right pair of skates is integral, especially if you want to perform at the best of your ability.

Are you new to the sport? Then you may not know that buying a pair of skates is quite different from picking out a pair of shoes.

Here are several key differences that you need to keep in mind:

Size

The first thing you need to consider is the size. While looking for new skates, you need to remember that hockey skates have a different sizing system than traditional walking shoes. You should generally look for hockey skates that are one to one and a half sizes smaller than your everyday footwear.

Are you buying skates for your child? Then you may want to get a pair that has a little bit of wiggle room. This way, if your child has a growth spurt, you won’t have to replace their skates instantly.

Tightness

While playing hockey, athletes want their ankles to feel stable and secure. Wearing loose-fitting skates strains your ankles and can increase the risk of sprained or broken bones.

Before hitting the ice, make sure that neither of your laces are untied. This will not only help you feel secure, but it will also lower the chances of you accidentally tripping.

For extra security, you may want to wear a pair of thick socks. This will help keep your feet warm and fill in any additional space in the skates.

Heel Movement

Can you lift or shift your heels in your current pair of skates?

When your skates fit properly, you shouldn’t be able to move your heels at all. Instead, they should feel snug and continuously in one position.

Wearing skates that don’t fit properly can cause your heels to shift in place. This can make your skin feel rough and potentially lead to painful blisters on the sides of your feet.

If you’ve noticed that your skates are impacting your heels, you should consider getting over the counter insoles like Superfeet.

Superfeet is an over-the-counter insole company that offers a wide range of products. Each product is made to benefit the wearer in specific situations.

For instance, hockey players can benefit from wearing a pair of Superfeet’s yellow insoles. Superfeet’s yellow insoles are designed to fit perfectly in hockey skates. These hockey skate insoles also feature a flexible heel cradle, which is designed to keep your heels in one place at all times.

Stay Hydrated

During the sweltering summer heat, athletes are constantly reminded to drink as much water as possible — however, if you’re playing sports in the winter, like hockey, you still need to drink a sufficient amount of fluids.

Drinking water is incredibly beneficial for athletes, as staying hydrated can:

Improve your joint and muscle health
Regulate your body temperature
Prevent and lessen the severity of muscle cramps

Failing to drink enough water can lead to dehydration; this happens when your body uses more fluids than it’s receiving. When this happens, your body slowly begins to shut down, and in some severe cases, dehydration can lead to short-term hospitalization.

It can be challenging to pinpoint exactly when you (or one of your teammates) are feeling dehydrated, as other common issues share many of the symptoms.

If you don’t know what to look for, then keep an eye out for the following signs:

Dizzy/light-headed feeling
Dry mouth
Upset stomach
Elevated heart rate

To be safe, you should aim to drink at least 8 oz of water before playing. During the game, you should try to consume anywhere from 7 oz to 10 oz. Finally, you should have no less than 8 oz of water after the game is finished. This may seem like a lot of fluid, but your body will appreciate it.

Wear Compression Stockings

These garments are designed to apply therapeutic pressure to your feet and ankles.

Wearing compression stockings can help improve the circulation in your lower body and decreases fluid retention. Fluid retention (also referred to as water retention and edema) generally stems from prolonged periods of sitting and/or standing. This condition causes extremities, likes your feet, to swell up and feel uncomfortable.

Additionally, compression stockings are a cost-effective tool for reducing and managing blood clots. After experiencing a blood clot, some patients are advised to wear compression stockings for as long as two years.

So, why are compression stockings so vital for hockey players? In short, compression stockings can improve your athletic performance. This is because compression stockings can:

Increase your endurance
Minimize muscle strain
Improve your balance and stability
Lower the risk of shins splits and other forms of soft tissue damage

Additionally, if you wear compression stockings while doing your daily feet exercises, you can drastically decrease your recovery time (for lower-body injuries) — this means you can spend less time on the couch and more time on the ice.

If you’re a female hockey player, you most likely want something that fits your body. That’s why many companies produce compression stockings for women as well as men. This makes them an accessible tool for both genders.

With all of this in mind, it’s clear why athletes should always wear a pair of compression stockings underneath their uniforms.

Whether you’re a professional hockey player or just want to have some fun with your friends, there’s no denying that hockey is an exhilarating sport. It’s social, competitive and is the ideal winter activity. However, hockey is also a dangerous sport, and if you’re not paying attention, you can easily injure yourself.

If you don’t want this to happen to you, then you should make sure that you always wear a helmet and have the right pair of skates. You should also drink lots of fluids and purchase a pair of compression stockings.

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!

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April 18, 2024

Innovative Treatments for Common Foot Problems in 2024

Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas! Innovative Treatments for Common Foot Problems in 2024 Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today: Shockwave therapy Custom orthotics Video gait analysis Onyfix Splinting and taping Shockwave Therapy Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain. Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies. To learn more about shockwave therapy, click here. Custom Orthotics Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait. To learn more, click here. Video Gait Analysis A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible. To learn more, click here. OnyFix Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so. To learn more, click here. Splinting, Taping and Correction Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions! To learn more, click here.

April 8, 2024

The Link Between Footwear and Back Pain: What You Need to Know

Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health. This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back. The alignment connection Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain. High heels and back pain One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain. Flat shoes and lack of support Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine. Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces. Choosing the right footwear So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes: Opt for shoes with adequate arch support to maintain the spine's natural curvature. Look for cushioned soles that provide shock absorption to reduce impact on the spine. Choose shoes with a supportive heel counter to stabilize the foot and ankle. Ensure proper fit by wearing shoes and walking around to assess comfort and support. Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment. When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.

March 25, 2024

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

In the realm of fashion, footwear often takes center stage. However, finding stylish footwear for sensitive feet that provides comfort can seem like an elusive quest. Fear not: whether you're dealing with conditions like bunions, plantar fasciitis, or have feet that demand extra care, we'll explore a range of footwear brands that cater to sensitive feet without compromising style. Best for cushioning Mephisto Mephisto is renowned for its commitment to crafting footwear that marries fashion with function. Their shoes feature advanced cushioning and support systems, making them ideal for individuals with sensitive feet. Their footbeds are made of cork, a natural material that is naturally shock absorbent and anatomically contoured for the foot. From sleek sneakers to sophisticated loafers, Mephisto offers various styles to suit various tastes and occasions. The Mephisto Hester sandal features a cushioned cork footbed with a deep heel cup and strong arch. It is perfect for summertime outings, casual strolls or as an indoor slipper. Asics While Asics is primarily known for its performance-oriented athletic shoes, the Gel-Nimbus line caters to those seeking superior comfort and support. The Gel-Nimbus utilizes innovative gel cushioning technology to provide excellent shock absorption. They're excellent for individuals with sensitive feet who lead active lifestyles, whether you're hitting the gym or running errands. Best footwear for width and fit Clarks Clarks have long been synonymous with comfort footwear, and its commitment to quality and craftsmanship shines through in every pair it produces. With a focus on ergonomic design and premium materials, Clarks' shoes relieve sensitive feet without compromising style. Some of their shoes are also available in different widths, from narrow to wide, like the Nalle Lace. This stylish sneaker is available in width with and also comes with a zipper to make it easier to take on and off. Clarks also makes a variety of high-end dress shoes, which are a great option for the style-conscious. Ara Ara is another brand renowned for its dedication to comfort and innovation. Their shoes feature cushioned footbeds, flexible outsoles, and adjustable closures, making them an excellent choice for individuals with sensitive feet seeking style and support. The Ara Lilly has a soft cushioned footbed with a stretchable woven upper. It provides maximum comfort and sophistication for any occasion. Portofino Portofino specializes in crafting footwear that seamlessly blends fashion-forward design with orthopedic support. Their shoes feature anatomically shaped footbeds and shock-absorbing soles, catering to the needs of individuals with sensitive feet without compromising on style. Additionally, Portofino offers shoes in H width, which are slightly wider, providing more room and comfort. They also have a more comprehensive tread depth. For instance, the DY-5068 is a favourite. It features a removable insole, allowing you to insert your orthotics, and a zipper for in-and-out ease. Best seamless footwear Seamless footwear is excellent for sensitive feet as fewer friction points come in contact with the foot. Anodyne Anodyne is dedicated to providing therapeutic footwear solutions for individuals with foot ailments. Their shoes feature extra-depth designs, seamless interiors, and accommodative toe boxes, making them an excellent choice for those with sensitive feet seeking relief without sacrificing style. They also accommodate foot sensitivities for people with diabetes. The Anodyne No. 23 is designed with comfort in mind. It features a roomy toe box and plush cushioning, ensuring all-day comfort without compromising style. APEX APEX specializes in crafting shoes that cater to the unique needs of individuals with foot conditions such as arthritis, diabetes, and neuropathy. Their shoes feature innovative technologies such as pressure-relieving insoles and stretchable uppers, providing unparalleled comfort and support for sensitive feet. The APEX Ambulator Conform Oxford is engineered for comfort and stability. This Oxford-style shoe features adjustable closures and a removable orthotic insole, making it ideal for individuals with sensitive feet seeking style and functionality. Best footwear with natural materials Certain materials in shoes can aggravate sensitive feet. If you have skin sensitivities or allergies, you may develop contact dermatitis, which can cause a red rash and itchiness, and even skin blisters. Possible allergens in footwear that can lead to contact dermatitis include rubber, the glue that binds your shoes together, a nickel buckle on a sandal, chromates, formaldehyde, or paraphenylenediamine (a type of dye). If your shoes give you a rash or redness, you can try footwear with natural materials. Our picks include: NAOT Shoes crafted from natural materials have garnered widespread acclaim for their comfort, sustainability, and timeless appeal. Among the pioneers in this domain stands NAOT, renowned for its innovative use of cork beds in crafting footwear that melds impeccable comfort with eco-consciousness. NAOT's cork beds are ingeniously designed to conform to the wearer's foot contours, providing unparalleled support and cushioning. Sourced from renewable cork oak trees, this material delivers superior comfort and embodies the brand's commitment to environmental responsibility. One such option for summer is the NAOT Amadora, which is wrapped in suede and moulds to the shape of the foot with each wear. Mephisto Similarly, Mephisto has carved a niche in natural-material footwear, prioritizing comfort and style. Embracing premium leathers, cork footbeds and other natural textiles, Mephisto integrates advanced technologies into its designs to deliver optimal support and flexibility. Whether strolling through urban streets or traversing rugged terrain, Mephisto shoes offer a harmonious blend of form and function, appealing to the discerning consumer seeking quality craftsmanship and sustainable elegance. The Mephisto Izae is a casual-looking sneaker with optimal comfort, fit and a leather lining.

March 11, 2024

Custom Orthotics: When and Why You Might Need Them

Do you often find yourself experiencing foot pain after a long day on your feet? Or maybe you struggle with posture or want to enhance your athletic performance? Custom orthotics may be the solution. This blog post explores why custom orthotics may be necessary, how they benefit your feet, and how to them. Why and when might you need custom orthotics? Custom orthotics are specially designed inserts inside your shoes to support and correctly align your feet. They are built custom to your feet to address any specific issues you may be experiencing. While over-the-counter shoe inserts can provide some relief, they often lack the precision and support that custom orthotics offer. There are several reasons why you might need custom orthotics: Foot pain: Whether dealing with plantar fasciitis, heel spurs, bunions, hammertoes, flat feet, or arch pain, custom orthotics can help alleviate discomfort by providing support and cushioning to the affected areas. Posture improvement: Misalignment in the feet can lead to poor posture, which can cause pain and discomfort in your knees, hips, and lower back. Custom orthotics can help correct these alignment issues, resulting in better posture and reduced pain. Athletic performance: Athletes often rely on their feet to perform at their best. Custom orthotics can provide the support and stability needed to optimize biomechanics and prevent injuries during physical activity. How do custom insoles benefit your feet? The benefits of custom orthotics extend beyond just relieving pain and discomfort. Below are some ways they can improve the health and function of your feet: Improved support Custom orthotic insoles provide support where you need it most, whether in the arches, heels, or balls of your feet. This added support can help distribute pressure and reduce strain on muscles and ligaments. Better alignment By correcting misalignments in the feet, custom insoles can help improve overall body alignment, leading to better posture and reduced risk of injury. Enhanced shock absorption Custom orthotics are made from materials that offer superior shock absorption, helping to cushion your feet and joints from the impact of walking, running, or jumping. Overuse injury prevention Overuse injuries are a common concern. Orthotics can help prevent these injuries by providing stability and support to the feet, reducing the risk of strain and overuse. How do you get fitted for custom orthotics? Getting custom orthotics is straightforward. You can expect the following while being fitted for custom orthotics: 1. Schedule a foot assessment The first step is to schedule a foot assessment with a chiropodist or foot specialist who can assess your feet and discuss your needs and concerns. 2. Physical Exam During the assessment, your feet are examined to identify issues such as flat feet, high arches, or abnormal gait patterns. If you have pain or foot concerns, let your chiropodist know. It also helps to inform your chiropodist about any activities or sports you engage in regularly plus the footwear you own and wear. 3. Gait analysis A video gait analysis helps evaluate how you walk or run to identify biomechanical issues contributing to your foot pain or discomfort. The gait analysis is part of a biomechanical assessment, which also includes a range of motion and weight-bearing assessment. All three help create a more comprehensive overview of your feet. 4. Customization Based on the assessment and analysis findings, your orthotics are designed to address your unique foot structure and alignment issues. Casting captures the foot in a subtalar joint neutral position. At Feet First Clinic, chiropodists use plaster, 3D scanning or foam to cast your feet. 5. Fitting Once the orthotics are made, you return to the specialist for a fitting. The chiropodist will ensure the orthotics fit comfortably inside your shoes and provide the necessary support and alignment. 6. Follow-up Follow-up appointments can be helpful to monitor your progress and adjust the orthotics to ensure optimal comfort and effectiveness.

February 22, 2024

Athletic Footwear: Choosing the Right Shoes for Your Sport

Whether sprinting down the track, conquering a tennis court, or powering through a gym workout, the right pair of athletic footwear can impact your performance and overall foot health. With the many options available, selecting the proper footwear for your sport is essential. In this article, we'll explore the factors to consider when choosing athletic shoes and provide insights to help you step into success. Understanding your feet Foot type Before diving into the world of athletic shoes, it's crucial to understand your foot type. Knowing your foot structure helps you select shoes that provide the proper support and stability, whether you have high arches, flat feet, or a normal arch. Gait analysis A gait analysis, which the chiropodists can conduct at Feet First Clinic, evaluates how you walk or run. Understanding your gait helps identify any pronation (inward rolling) or supination (outward rolling) tendencies, allowing you to choose shoes that address these biomechanical factors. Choosing the right shoe for your sport Running shoes Running shoes can make all the difference for runners. Factors to consider include cushioning, stability, and whether you need shoes for neutral runners, overpronators, or underpronators. Trail runners might opt for shoes with more aggressive traction, providing stability on uneven terrain. Read our complete guide for more details about choosing the perfect pair of running shoes. Cross-training shoes Cross-training shoes are versatile options if your workout routine involves a mix of weightlifting, aerobics, and agility training. They offer support, cushioning, and stability for various activities. Basketball shoes Basketball players require shoes that provide excellent ankle support, as the sport involves sudden stops, starts, and changes in direction. Look for shoes with good traction, cushioning, and ankle stability. Tennis shoes Tennis demands lateral movement, so shoes with reinforced sides and a durable outsole are essential. Opt for tennis shoes with ample cushioning and a snug fit to support quick movements on the court. Soccer cleats Soccer cleats vary based on the type of field you play on—firm ground, soft ground, or artificial turf. Additionally, consider your position, as forwards may prefer lightweight options for speed, while defenders might prioritize durability and support. Golf shoes Golf shoes come in various styles, including spiked and spikeless options. The choice depends on the course conditions and personal preference. Look for shoes with good arch support and waterproof features if you play in various weather conditions. Skates Choosing the right skates involves considering your foot type, measuring accurately, and understanding the features that align with your playing style. Add whether you play forward or defence to the list of considerations as well. (Note: hockey skates and figure skates are different.) We recommend trying on skates before purchasing, ensuring a proper fit with toes lightly touching the front and heels snug against the back. Factor in your budget — skates can range in price between $50-$750 —while prioritizing reputable brands known for quality hockey equipment. Additional considerations Shoe size Ensure your athletic shoes are the correct size by always trying on your shoes and walking around in them in the store before purchasing. Your shoe size can change over time, so don't assume you'll always wear the same size. Changes to the size of your feet are just one factor as we age. Additionally, one foot may be slightly bigger than the other, so it's important to account for the larger size. Further, different brands are constructed and fit differently, so it's important to take your time in the store before making the final purchase. Comfort and feel Ultimately, the best athletic shoes are those that feel comfortable. Please pay attention to how the shoes fit, the support they provide, and any potential pressure points. Walk or run around in them before making a final decision. Budget While it's tempting to splurge on the latest and greatest athletic shoes, balancing quality and budget is essential. There are excellent options available at various price points.

February 20, 2024

Bunion Basics: Understanding and Managing Foot Bunions

Bunions, bony protrusions that often develop at the base of the big toe, are a common foot ailment affecting millions worldwide. While they may not be life-threatening, they can be a source of persistent discomfort and impact one's quality of life. This blog explores the causes, symptoms, and effective management strategies for understanding and coping with bunions. Understanding Bunions What are bunions? Bunions, or hallux valgus, occur when the joint at the base of the big toe misaligns. The misalignment causes the big toe to point toward the other toes. Over time, the shifting joints and bones lead to a bony bump on the side of the foot. What causes bunions? Bunions often develop due to a combination of genetic and environmental factors. High heels and shoes with narrower toe boxes can exacerbate the condition, as can specific foot shapes and abnormalities. Additionally, conditions such as rheumatoid arthritis can contribute to their development. Activities with excessive pressure and strain on the toes and joints at their base, such as ballet or running, can also lead to a bunion. What are the symptoms of bunions? Common symptoms of bunions include pain, swelling, redness, and restricted movement of the affected toe. The prominence of the bony bump can also lead to the development of calluses and corns. Managing Bunions Choose the correct footwear One of the primary ways to manage bunions is by wearing shoes that provide ample room for the toes. Opt for shoes with a wider toe box and lower heel height to reduce pressure on the affected joint. Avoid high heels and pointed shoes, as they can exacerbate the condition. Additionally, you can supplement footwear with bunion splints and aligners, or toe taping, all of which help realign the big toe to its natural position. Custom orthotics Orthotic inserts can provide additional support and help alleviate discomfort associated with bunions. These inserts can be purchased over the counter or customized by a chiropodist to suit the specific needs of your feet. Toe exercises Regular toe exercises can improve the flexibility and strength of the toes, potentially relieving some of the pressure on the affected joint. Simple exercises like toe stretch and toe-tapping can be beneficial. Cold compression and elevation When experiencing pain and swelling, applying a cold compress and elevating the foot can help reduce inflammation. Cold compression can be beneficial after prolonged periods of standing or walking. Shockwave therapy This non-invasive treatment can help treat tight muscles and other soft tissue injuries that can often coincide with bunions. Pain management Photo credit: iStock Over-the-counter pain relievers and anti-inflammatory medications can effectively manage pain associated with bunions. However, consulting a healthcare professional before starting any medication regimen is essential. Surgical options In cases where conservative measures prove ineffective, surgical intervention may be considered. Bunion surgery aims to realign the joint, remove the bony bump, and alleviate pain. Generally, surgery is considered a final resort for severe cases or when conservative methods have failed. Side effects from the surgery include nerve damage, wound-healing problems, and, in rarer cases, osteoarthritis of the metatarsal bone.

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Protecting Your Body on the Hockey Rink