Have An Urge To Move? It May Be Restless Legs Syndrome (RLS)

March 8, 2021

If you’ve ever had an uncontrollable urge to move, you may experience restless legs syndrome, or RLS for short.

Restless legs syndrome manifests as an overwhelming urge to move the body to relieve the uncomfortable sensations, primarily when resting, sitting, or sleeping. Moving relieves the urge temporarily, but you may experience it on a more regular basis.

RLS is an “invisible” condition in the sense that there are no visual effects or signs of the foot condition. Rather, it’s internal, making it difficult to diagnose, and to recognize as anything beyond twitchy or general restlessness.

What Triggers Restless Leg Syndrome?

According to John Hopkins Medicine, “the single most consistent finding and the strongest environmental risk factor associated with RLS is iron insufficiency.” Low iron levels can occur before birth, during infancy or childhood, during pregnancy or later in adult life.

Iron is a mineral, and its main purpose is to carry oxygen in the hemoglobin of red blood cells throughout the body so cells can produce energy. The body uses iron to produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.

Normal iron levels are generally between 35.5-44.9% for adult women and 38.3-48.6% percent for adult men. These values may change depending on your age.

Other factors can affect the prevalence of RLS including age, and sex. RLS is more common is older people and females.

What do Restless Legs Feel Like?

If you find yourself answering yes to any of these questions, you experience the feeling of restless legs syndrome.

Have you ever had unpleasant or uncomfortable feelings in your legs that occurred mainly while you were either sitting or lying down?
Have you ever felt the need or urge to move your legs that occurred mainly while you were sitting or lying down?
While you are actually walking around, do you get any relief from these feelings?
Are these feelings in your legs more likely to occur while you are resting than when you are physically active?
Are these feelings in your legs worse at night or in the evening than at other times of the day?

What Causes Restless Body Syndrome?

The two most common causes of RLS are: 1) iron-deficiency anemia (low blood count) and 2) peripheral neuropathy, which is damage to the nerves of the legs cause by an underlying condition.

There may be other causes including parkinson’s disease and Varicose Veins.

Although there is no known one cure for RLS, iron supplementation can help. In fact, one study found that in patients whose serum ferritin was < 75 µg/l, oral iron therapy (325 mg ferrous sulfate twice a day on an empty stomach) on average improved RLS symptom after 3 months. Iron supplements may be taken as capsules, tablets, chewable tablets, and liquids. The most common tablet size is 325 mg (ferrous sulfate).

Does Drinking Water Help Restless Legs?

Absolutely. Drinking water can help with restless legs as it helps prevent dehydration. Avoid stimulants like nicotine, alcohol, caffeine, or sugary drinks before bed. Being dehydrated can trigger RLS, so staying hydrated, and drinking water consistently can help curb the body’s temptations to move.

What Foods Trigger RLS?

Foods and beverages that contain caffeine may stimulate your nerves and aggravate RLS. General categories of foods to avoid include fattening items like fried foods, processed foods, and fast foods. Items high in sugar and soda should be avoided as well.

What Foods Help With Restless Syndrome?

On the oppposite hand, there are a number of foods that can help with RLS. Foods rich in iron, folate, and magnesium have the most direct impact on RLS symptoms.

Common foods rich in iron include dark, leafy vegetables include spinach, beans, fortified cereals, dried fruit such as raisins and apricots, and peas.
Common foods rich in folate include broccoli, brussels sprouts, leafy green vegetables, such as cabbage, kale, spring greens and spinach, peas, chickpeas and kidney beans.
Common foods rich in magnesium include greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.

What Should I do to Treat Restless Legs Syndrome?

The Mayo Clinic recommends the following at-home methods to help treat and prevent RLS:

Try baths and massages. Soaking in a warm bath and massaging your legs can relax your muscles.
Apply warm or cool packs. Use of heat or cold, or alternating use of the two, may lessen your limb sensations.
Establish good sleep hygiene. Fatigue tends to worsen symptoms of RLS so it’s important that you practice good sleep hygiene.
Exercise. Getting moderate, regular exercise may relieve symptoms of RLS but overdoing it or working out too late in the day may intensify symptoms.
Avoid caffeine. Sometimes cutting back on caffeine may help restless legs
Consider using a foot wrap. A foot wrap specially designed for people with RLS puts pressure under your foot and may help relieve your symptoms.

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Call us at 416-769-3338 or Book Your Assessment Today!

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March 23, 2023

Understanding and Managing Foot Pain in Diabetic Patients

Diabetes is a serious illness that affects people from all over the world. Type 1 or type 2 diabetes can lead to several complications, like heart disease, kidney problems, vision issues, oral health deterioration, and more. But one of the most common problems diabetes patients face is diabetic foot pain and other foot problems that can transform into serious complications when left unchecked. Today's blog will discuss the following: The causes of diabetic foot pain Diabetes-related foot complications Diabetic foot pain treatment at a foot clinic Self-care tips and at-home diabetic foot care Photo by Artem Podrez from Pexels What Causes Diabetic Foot Pain? The main culprit behind type 1 and type 2 diabetes-related foot pain is diabetic neuropathy. Diabetes patients struggle with four types of neuropathy, all of which cause nerve damage: Peripheral Neuropathy: This is the most relevant categorization of neuropathy when discussing foot pain causes. It affects the lower extremities (feet and legs), arms and hands. It occurs when high blood sugar and triglyceride levels damage the nerves and tiny blood vessels in the circulatory system, causing poor blood flow. Symptoms include shooting foot pain, "pins and needles," numbness, weakness and burning sensations. Autonomic Neuropathy: This is similar to peripheral, except the nerve damage affects the body's organs rather than the limbs. Proximal Neuropathy: A rare type of nerve damage that causes severe hip, buttock, or thigh pain. Focal Neuropathies: Rare singular/local (hence "focal") nerve damage, typically in the hand, head, torso, or leg. Diabetes-Related Foot Complications Whether it's numbness or pain, it is extremely important to pay attention to the warning signs your feet give when you have diabetes. Moreover, your feet often fail to signal problems to your brain due to neuropathy. This means you also need to consistently inspect your feet and visit a foot specialist for an extra set of eyes and expertise (more on that later!) If you don't, debilitating complications with varying degrees of pain and discomfort may creep up. These include: Skin changes like dry skin and cracked heels. This occurs due to nerve damage preventing your body's natural oil and moisture production. If you cannot feel cold, heat and other sensations on your feet, you may be unaware of a foot injury. This can lead to a worsening injury or infection if the skin is broken and you haven't noticed. Calluses are common in people with diabetes, and the more they thicken, the more likely they are to become an ulcer (open sores or lesions that will not heal). Peripheral artery disease (plaque buildup in the arteries) can arise in diabetic patients. Like neuropathy, it reduces blood flow, so you don't notice ulcers, infections and injuries. Aggressive infections and ulcers without treatment can lead to gangrene or amputations. Edema (swelling): This is caused by nerve damage and the subsequent fluid buildup in the body's lower extremities. Swelling can cause pain and mobility problems. Diabetic Foot Pain Treatment at a Foot Clinic Since diabetes impacts our feet, patients should find a chiropodist and schedule regular appointments. The general recommendation is no less than once yearly but more frequently if nerve damage is present. Not only can foot specialists help with pain management, but consistent foot inspections are critical for spotting the beginning stages of a complication. Some of the main ways chiropodists help with diabetic foot pain include: Skin health assessments and maintenance Foot assessments Custom orthotics Footwear recommendations Skin Health Assessments and Maintenance This is one of the most important jobs a chiropodist will do. They can notice signs of ulcer development, infections and other skin abnormalities. Chiropodists also perform regular diabetic foot care on diabetes patients, so they don't develop ingrown toenails or fungal infections. Foot Assessments Your chiropodist will check your vascular (circulation) health via regular inspections. They will also check your foot temperature, look for swelling, and check the colour of your feet. They can also ask what type of foot sensations you're feeling, like tingling, shooting pain or burning and proceed from there. This is included with Feet First Clinic's diabetic foot care services. Custom Orthotics Orthotics make walking much easier, as they distribute body weight evenly across the foot while reducing pressure and friction and relieving the foot's pressure points. They also help regulate your motion and correct any abnormal gait patterns you develop while struggling with foot pain. Chiropodists can provide orthotics via a thorough a biomechanical assessment. Footwear Recommendations Footwear modifications can help reduce diabetic foot pain, and the special shapes and designs of orthpaedic footwear can accommodate neuropathy symptoms more successfully than standard footwear. Diabetic patients often need deep shoes to support orthotics and to manage the discomfort and pain they experience when dealing with swelling. Diabetes patients also need footwear with little to no seams in order to reduce pressure points and friction against the foot. Companies such as APEX and Anodyne make shoes especially for diabetes patients. Self-Care Tips and At-Home Diabetic Foot Care Orthopedic slippers can help manage foot pain and allow you to move around your home more freely. Soak your feet in a warm foot bath to ease stress and soothe aches and pains. Try your best to regulate blood sugar levels to help fight nerve damage. Inspect your feet and keep them clean. Note: do not try to get rid of calluses and other skin abnormalities on your own. Schedule an appointment with your chiropodist if you notice callus buildup or skin problems. Keep on top of diabetes routines not directly related to your feet. This includes proper medication management and regularly checking your blood pressure at the local pharmacy and doctor's office. Light exercises and stretches can be beneficial for diabetic foot pain. For example, rolling your feet on a ball (or water bottle) or scrunching your toes to pick up a towel can strengthen your feet. And those are just two examples! Most foot stretches are easy to perform and relieve pain in different ways. Low-impact activities like swimming and walking can also be beneficial.

March 20, 2023

Foot Arch Pain: Causes and Treatment

Are you experiencing foot arch pain? You’re not alone. The arches of our feet support our weight when we're upright, providing a critical function for the body. Your arch also influences how you move, making it essential to keep them healthy and supported. But, sometimes, pain can creep up. We're here to help. This blog post outlines how foot arch pain develops and how to nip foot arch discomfort early to prevent long-term effects. What is foot arch pain? Foot arch pain can be a subtle or intense discomfort in the curved, raised area along the bottom of the foot (the arch). The arch is the midpoint of the foot between the ball and the heel of the foot. It comprises bones, ligaments, and tendons in the foot, which support the body's weight and help absorb shock during walking and other activities. A person's arch is unique. The height and shape of the arch vary from person to person. Genetics, age, and the type of shoes a person wears all play a role in the arch's shape. Foot arch pain is a common source of discomfort and may occur for various reasons. You may experience pain in different parts of the arch: the medial arch (inside edge), the lateral arch (outer edge), and the transverse arch (middle). Next, we get into the causes of foot arch pain. What causes foot arch pain? Foot arch pain can be acute or chronic, typically stemming from inflammation. Pain can also range from a dull soreness to an intense sensation. Below, we outline the various causes of foot arch pain. Overuse or repetitive stress Foot arch pain can be simply the result of doing too much in too short a period. Repeated stress or overuse of the feet can lead to inflammation and pain in the arches. Overuse is especially prevalent in sports, with running, jumping, or even standing for long periods (like at work or if you stand at your desk while working from home). Flat feet Flat feet occur when the arch comes in complete contact with the ground due to weakened tendons and ligaments that can no longer hold up the arch. While flat feet may not always cause problems, individuals with fallen arches may require treatment such as supportive shoes or custom orthotics to alleviate symptoms and prevent further damage. Plantar fasciitis Plantar fasciitis affects the bottom of the foot and causes heel pain. This foot condition occurs when the band of tissue between your heel and toes becomes irritated. Plantar fasciitis can happen for various reasons, such as overuse, repetitive strain, or injury to the foot. People who are overweight, have flat feet or high arches, or engage in activities that stress the feet, such as running or standing for long periods, are more likely to develop plantar fasciitis. You may experience pain and stiffness in the heel or arch of the foot, especially in the morning or after walking, running, or standing. Arthritis Arthritis describes conditions that cause inflammation and damage to the joints. Various forms of arthritis can lead to arch pain. Types of arthritis that cause arch pain include osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. Injury You may experience foot arch pain because of past trauma or injury. Conditions like sprains, strains, or falls can cause arch pain due to acute muscle damage, ligament, and tendon damage. Now that you know the various causes of arch pain, let's get into treatment methods. How can foot arch pain be treated? Foot arch pain treatment can sometimes be frustrating due to our reliance on our arch. Staying off our feet to reduce stress on the arch can be challenging, but fortunately, there are several effective treatment options for foot arch pain. Depending on the intensity of the pain, you may choose a DIY treatment method. If your arch pain is persistent or severe, we recommend seeing a foot specialist to discuss treatment options and create a treatment plan. Rest and ice A mix of rest and ice is an effective treatment method for foot arch pain. First, temporarily reduce impactful activities and allow your feet to rest. Supplement rest with icing to keep swelling and inflammation down. (You can even use a frozen water bottle as an icy massage tool by rolling your feet on the bottle.) Then, when you feel like you're on the upswing, ease slowly back into physical activity. Avoid returning to strenuous activity to allow your body to readjust from rest to being active. Stretching Stretching exercises can help improve flexibility and relieve tension in the arches. Here are a few effective stretching and strengthening exercises for arch pain: Place a towel on the floor, and grab the towel with your toes pulling it towards you. Grasp your toes (while seated), and scrunch them towards you to feel a stretch in your arch. Lean against a wall with your arms extended, and move your hips forward to stretch your calves. Shockwave Therapy This non-invasive innovative treatment delivers high-energy sound wave pulses to the affected area. Shockwave therapy triggers your body’s natural healing response to repair the damaged tissue in the arch area and reduce pain. Shockwave therapy is scientifically proven to be a highly effective treatment for chronic arch pain caused by plantar fasciitis. It is an excellent supplement to other treatments like orthotics and supportive footwear. Orthotics Custom-made orthotics can provide additional support and cushioning to the arches, which can help reduce pain and discomfort. Orthotics work to correct or accommodate biomechanical abnormalities, foot deformities, and other conditions to improve your gait and manage pain. The purpose of orthotics is to redistribute the force and pressure placed on our muscles and joints when we move. Equal distribution across your feet means fewer aches and pains as your muscles work better in tandem instead of select groups overworking. Supportive footwear Shoes with good arch support can alleviate arch pain, much like orthotics can. Wearing the proper footwear for your feet and the purpose is the least we can do for our feet. Supportive footwear acts to provide both the correct cushioning and Physical therapy Physical therapy can help improve strength, flexibility, and range of motion in the feet and ankles. Keeping your feet strong and balanced is vital to proper arch support. Over time, the tendons and ligaments of the arch tend to weaken. Physical therapy can help combat age and fallen arches. Medications You may supplement the above treatment methods with over-the-counter medication like ibuprofen or acetaminophen to reduce inflammation. Consult a doctor if you have intense pain or have questions about dosage or the recommended medication.

February 23, 2023

The Link Between Foot Health and Overall Wellness

Foot health isn't just important because it keeps the foundation of your body in good condition. There is also a direct link between foot health and overall wellness! Forgetting to practice foot care and foot pain management can trigger a domino effect that leads to other health problems. If you have a nagging sense that your body and mind feel generally "unwell," it could all stem from neglecting to take care of your body's foundation and lower extremities. Here are some of the most common problems associated with poor foot health that we'll discuss today: Back, hip and knee pain Posture and balance Heart health and diabetes Mental health Back, Hip and Knee Pain Our body's joints, ligaments, tendons and nerves need our feet to be in good shape. If they aren't, it can lead to a concerning trickle-down (or trickle-up!) effect that jeopardizes the rest of our body. The most common symptoms of this effect are back pain, hip pain and knee pain. First, your lower back will take a hit if you don't wear shoes with proper shock absorption and arch support. The effects will transfer upwards, resulting in low back pain. People who work long hours without the right footwear often notice this and not know the reason why. Furthermore, if you have frequent foot pain, it will alter your gait. This means you adopt abnormal walking patterns to navigate life with chronic pain, such as using your tip-toes or the outside of the feet to bear weight. The unusual walking pattern causes extra strain on the joints and muscles in your lower body from having to move in ways they weren't designed to move. This kickstarts feelings of pain and tightness in the lower back and knees. Your ankles may also roll slightly inwards or outward while walking. People with flat feet or high arches are at risk of experiencing gait-related back and knee pain. Plantar fasciitis and bunions can also trigger back pain. If you neglect to treat plantar fasciitis, the plantar fascia ligament can become so inflamed that other muscles have to compensate in order to support your weight. This ultimately affects your back. Likewise, bunions cause a misshapen structure in the feet, which can alter your posture and make it difficult to fit into supportive shoes. Modifying movements due to foot pain also takes a toll on your hips. Bilateral foot pain can lead to pain in the corresponding hips, often due to multi-joint arthritis. Photo by Karolina Grabowska from Pexels Heart Health and Diabetes These connections aren't as farfetched as you think! Your heart is responsible for transferring oxygen-enriched blood and nutrients to your lower extremities, so if the heart cannot do this for any reason, your feet can mirror your general heart health and wellness. For example, illnesses like diabetes can be a major sign of extremely restricted blood circulation; foot swelling and numbness can be symptoms of this. Your feet can also show signs of serious heart issues, like heart disease and peripheral artery disease. You may not be able to feel a pulse in your feet, or you may notice excessively shiny skin or hair loss on your toes. Heart failure can also cause foot swelling due to excessive fluid build-up. Plaque accumulation in the arteries can also lead to foot numbness and pain, warning you of peripheral artery disease. Photo by Puwadon Sang-ngern from Pexels Posture and Balance There is a direct correlation between foot and ankle health and posture and balance. According to a study on gait posture published by the National Library of Medicine, poor postural balance in the upright position can pose a greater risk of sudden falls and resulting foot injuries in older people. The study found that improving toe flexor strength via foot stretches and exercises contributes to overall improved postural balance in people over 60. But it could also be the shape of your foot that lets you down. For instance, people with flat feet risk experiencing muscular imbalances in the legs, ankles and hips. Luckily, simple and non-invasive foot clinic services can help people with flat feet curb this problem, such as wearing custom orthotics or shoes that support a flat arch. Mental Health Can't hike on your favourite trails due to foot pain? Or perhaps you simply struggle to get out of the house due to mobility issues. Since our feet keep us moving, there is a clear link between mental and foot health. Time and time again, fitness proves to be helpful to those struggling with mental illness. But without cooperative feet, it can feel impossible to be physically fit, which leads to a sedentary lifestyle. Feeling stuck inside too often can also cause psychological stress and loneliness. Furthermore, the feeling of consistent pain can cause anxiety and depression. It can also work both ways. According to a study in Arthritis Care and Research Vol. 66, chronic foot pain can also be a symptom, or manifestation, of major depression. Photo by Suzy Hazelwood from Pexels

February 20, 2023

The Importance of Proper Footwear for Athletes

Athletes, are you experiencing foot pain or injuries? It could be your shoes. Athletes push themselves and their bodies to the limits. Given the intense nature of sports, athletes need the proper equipment to perform at their best and stay healthy - and that includes athletic footwear. Proper footwear for athletes is crucial as it provides essential support, protection, and comfort needed for their respective sports. Proper footwear helps prevent injuries by stabilizing the foot and ankle, reducing shock and impact, and providing proper arch support. It also helps enhance performance by providing grip, traction, and stability and allowing for efficient movement. Additionally, proper footwear is essential for injury rehabilitation and recovery. Proper footwear isn't reserved just for professional athletes. Anyone who participates in a sport is an athlete. Even hobbyists can benefit from good foot hygiene and proper equipment. In this article, you'll learn about the importance of proper footwear for athletes for preventing and treating common foot conditions. We explore seven sports and the role of athletic shoes: Running Soccer Basketball Tennis What are the most common foot injuries among athletes? Athletes are prone to various types of foot injuries due to the nature of their sport and the physical demands placed on their feet. Some of the most common foot injuries among athletes include: Sprains are an injury to the ligaments, the bands of tissue connecting bones. Sprains can occur in the foot and ankle due to a sudden twist or turn. Athletic shoes that are made for your sport's playing surface and provide good ankle support can help reduce your risk of sprains. Stress fractures are small bone cracks that occur due to repetitive stress on the foot and are common in runners and other athletes who engage in high-impact sports. Wearing athletic shoes with cushioning for shock absorption will help. Plantar fasciitis is a condition that results in pain and inflammation in the bottom of the foot. Overuse of the plantar fascia, the thick group of tissues on the underside of the foot, causes plantar fasciitis. Stability shoes and shoes with good arch support are essential for preventing and managing plantar fasciitis. Tendinitis is an inflammation of the tissue that connects muscle to bone (tendons). Tendinitis in the foot and ankle stems from overuse or repetitive motions. Blisters are tiny fluid-filled sacs that form on the feet from friction or pressure. They are prevalent in athletes who play any sport that involves running. Ill-fitting footwear is a common cause of blisters. Turf toe is damage to the big toe joint caused by excessive bending, often due to playing sports on artificial turf. Wearing athletic shoes designed for the surface you're playing on can go a long way to preventing this common foot injury. A great way to prevent the above injuries starts by wearing the proper footwear. What kinds of athletic footwear are there? You may ask: are sports shoes worth it? The short answer is yes. The long is below (also yes). There are as many different kinds of athletic footwear as there are sports. Each sport demands different movements, and shoes accommodate the differences. Specifics of each sport include intensity, surface, and movements. A sport's demands all factor into the makeup of proper footwear. Then comes the specific demands of your feet: foot type, arch, cushioning, fit, and durability. Regardless of the sport, all athletes should try on various pairs of footwear to see which provides the best fit, support, and comfort for their specific sport. We discuss how different sports' demands influence footwear and how you can choose the proper pair. Running Running shoes are designed specifically for running and have unique features to meet the demands of the activity. That said, running shoes are also a great all-purpose athletic shoe that you can wear for activities like walking, aerobics and your workout. Proper athletic footwear for running can help prevent the most common running injuries, such as shin splints, Achilles tendonitis, plantar fasciitis, IT band syndrome, and runner's knee. Here are a few factors to keep top of mind when choosing running shoes: Foot type: Running shoes should be chosen based on an individual's foot type (flat feet, high arches, etc.) to provide proper support and prevent injury. Cushioning: Running shoes should have ample cushioning to absorb impact and provide comfort during each stride. Breathability: Running shoes should be breathable to prevent sweat and moisture buildup, keeping the feet cool and dry. In the summer, you want shoes to wick moisture. In winter, you may want something waterproof that's also breathable, like Gore-TEX. Fit: There should be adequate room for your toes in the shoe's toebox. You should be able to freely move your toes in your running. Ill-fitting running shoes can lead to blisters, calluses, and other foot conditions. Flexibility: Running shoes range in flexibility. You may opt for more rigid shoes if you need more support. Runners looking for a more natural feel may opt for more flexibility and unrestricted movement. Traction: Running shoes should have good traction to stabilize and prevent slipping on various surfaces. There are many surfaces to run on: pavement, grass, trail, gravel, treadmill, or rubber track. Traction should also take the season and weather conditions into account to ensure you have good grip on slippery surfaces. Durability: Running shoes should be durable. Typically, running shoes can last between 500-750 kilometres before the material and cushioning break down. You may experience minor aches and pains once your shoes begin to degrade. That's why it's essential to replace running shoes regularly to ensure they provide adequate support and reduce the risk of injury. The correct mix of the above will help keep you injury-free and make running more enjoyable. Basketball Basketball shoes are designed specifically for basketball. Nearly half of all basketball injuries are ankle sprains. Proper footwear is critical in preventing sprains, as well as knee injuries. Here's why basketball shoes are critical for athletes: Support: Basketball shoes may ride higher up on the ankles than regular shoes. The lateral movement puts your feet and legs at greater risk of sprains. A higher collar can provide upper ankle support to reduce the risk of rolling. Basketball shoes come in low and high tops, depending on your preference. Traction: Basketball courts are a mix of concrete, polypropene plastic, and a layer of rubber material. It can be highly slippery without the proper traction. The basketball shoe soles are sticky enough to provide grip but allow players to pivot. Fit: Basketball shoes should fit snugly but be tight enough and provide enough room for the toes to move freely. Because of the lateral movement, you may be more prone to blisters, calluses, and corns if you use ill-fitting shoes. Soccer Soccer footwear, commonly known as cleats, has unique features to meet the demands of the game, most notably studs. Proper footwear is critical for soccer players in preventing ankle sprains, knee sprains, calf strains, meniscus tears, and stress fractures. Here are several factors to consider when choosing soccer cleats: Type of surface: Soccer surfaces vary depending on where you play. Cleats vary by grass or artificial turf (fake grass). The surface influences the type and how much traction you need. Support: Soccer cleats should support the ankles and feet to reduce the risk of injury during quick movements and tackles. Soccer players can expect to run anywhere between 9-13 km during a 90-minute game. Fit: Soccer cleats should fit snugly but not be too tight and provide enough room for the toes to move freely. Breathability: Soccer cleats should be breathable to prevent sweat and moisture buildup, keeping the feet cool and dry. Studs: Soccer cleats should have the appropriate stud configuration for the playing surface to provide adequate traction and stability. Tennis Tennis shoes are designed specifically for the sport of tennis and have unique features to meet the demands of the game. Proper footwear can help prevent common tennis injuries, including knee and ankle sprains and patellar tendonitis. Here are common factors to consider when choosing tennis shoes: Court surface. Tennis shoes vary by surface. Tennis surfaces include clay, grass, or hard court. Clay courts allow for sliding, while grass courts are softer. Meanwhile, hard courts are concrete, meaning there's maximum traction, but you may be more prone to sprains if you slip or misstep. Support. Tennis shoes should support the ankles and feet to reduce the risk of injury during quick movements and lateral motions. Traction. Tennis shoes should have good traction to provide stability and prevent slipping on the court. Cushioning. Tennis shoes should have ample cushioning to absorb impact and provide comfort during quick movements and jumps. Tennis players cover approximately 10,500 steps during a match (or 6-8km), much of which is lateral movement. How can athletes reduce their risk of foot injuries? Proper footwear for athletes is the key piece of equipment for many people who are physically active. However, injury prevention goes beyond just what you wear. There are several ways athletes can reduce their risk of foot injuries. Wearing proper and well-fitted shoes specific to their sport (you now know this!). Gradually increase the intensity and duration of their physical activity to avoid overuse injuries. Stretch and warm up before exercising, and ease into the intensity. Strength train with a focus on the feet and lower legs. Maintain a healthy weight to reduce unneeded stress on their feet. Allow adequate recovery time, including rest between sessions and getting adequate sleep. Seek medical attention if pain or injuries surface.

February 16, 2023

The Benefits of Regular Foot Exams for Early Detection of Medical Issues

You should not take foot conditions lightly. Many start with minor symptoms that you can easily brush off, but they may soon progress into an issue that impedes your daily life. Regular foot exams are the number one way to be proactive about your foot health. The concept of a foot exam is self-explanatory: a specialist will take a close look at your feet and pinpoint any disconcerting abnormalities, whether minor or severe. This will help clarify whether you have a foot conditions and, if so, its severity. Then you can implement ways to prevent the condition from worsening, get rid of it entirely or learn to successfully live with it. Let's take a closer look at foot exams, what they entail and who needs them the most! Facts About Foot Exams A foot exam includes a physical examination of the feet and lower legs. The chiropodist will assess your range of motion and joints, but they will also pay close attention to your nail and skin health. They will also consider the shape of your feet and look for deformities, such as bunions. They may also assess the biomechanics of your feet. Foot exams are equal parts educational and preventative. For example, you may learn something about your feet that you didn't know, like your arch type (flat feet vs. high arches). While it's true that some people need foot exams more than others, you don't have to have a serious foot condition to book a foot exam. It's okay to schedule one as a means of being proactive and having peace of mind. When a chiropodist performs a foot exam, they will consider any symptoms you mention. For instance, if you tell them you have recently been experiencing heel pain, they may suspect you have plantar fasciitis and recommend ways you can treat it and feel better. Exams can be a good way to assess your healing progress after sustaining one of many foot injuries. Whether it's an ankle sprain or a broken toe, it's always good to ensure you're on the mend. This is only recommended after the acute treatment phase passes. Foot Exams For Early Detection and Prevention of Serious Medical Issues For some people, foot exams are just as critical as cancer screenings. For example, diabetic foot care can save lives. The National Library of Medicine notes that people with diabetes should get a foot exam at least every year due to microvascular, neuropathic, and biomechanical changes to the foot. If the patient has a series of noticeable foot complications or peculiar symptoms, they can see their chiropodist for an exam every six months or less. These symptoms may include: Tingling Numbness Pain Difficulty walking Swelling Burning Without annual foot assessments, it can be easy to miss critical wounding since people with diabetes often don't feel sensations in their lower extremities. The exact term for this is diabetic neuropathy, and it occurs after microvascular changes start restricting blood flow to the body's limbs and feet. Diabetic foot care is a series of routine foot assessments performed by a chiropodist at a foot and ankle clinic. An evaluation can determine the severity levels of diabetic neuropathy. Furthermore, a thorough exam can detect the presence of wounds, cuts and scrapes before they get worse. As far as complications go, wounds can often turn into diabetic ulcers. Around 15% of diabetes patients experience a diabetic ulcer in the foot, and as many as 24% of those patients will need an amputation. This can have a devastating impact on someone's overall quality of life and is why foot exams are crucial for people suffering from this disease. If you have diabetes, you need regular foot exams to prevent serious foot health complications. Photo by Pavel Danilyuk from Pexels. Aging and Foot Assessments When you get older, all of the ligaments and tendons in your feet get weaker. UCLA Health notes that, as a result, your feet can flatten, and your toes and foot length can increase. Many older people don't realize these changes are occurring and assume they are the same shoe size. But with recurrent foot exams, a chiropodist will be able to pinpoint when these changes start to happen. A foot specialist can also monitor these changes and keep their eyes peeled for bunion and hammertoe development, which are much more likely to occur in seniors, particularly women. Your chiropodist may also advise you to change your footwear since wearing the same ill-fitting shoes can majorly contribute to several foot conditions. Different types of arthritis are also a common risk for older feet. With foot exams, you'll gain knowledge about the likelihood of onset arthritis. This will help you get a head start in managing this condition, which may include implementing a healthy exercise routine. Foot exams are also important for detecting other conditions commonly found in older people before they start impeding mobility. These include corns, calluses and toenail fungal infections.

February 13, 2023

The Importance of Proper Medical Foot Care for Diabetic Patients

Diabetes is a chronic condition that affects millions of people worldwide. Diabetes is particularly prevalent in Canada. The disease affects 1 in 3 Canadians. One of its common complications is diabetic foot injuries. Proper foot care for diabetes patients is critical as they are at higher risk for foot problems due to nerve damage, poor blood flow and a compromised immune system. Neglecting foot care can lead to severe complications such as infections, ulcers, and even amputation. But don't worry; there are several ways to curb diabetes' effect on the feet and toes. The key is to follow a proper and regular foot care routine. Our latest blog explores the importance of proper foot care for people with diabetes. From regular check-ups to the right shoes, we've got the latest information on keeping your feet healthy and happy. Read more below. What risk(s) does diabetes pose to the feet? Diabetes puts you at risk for the following foot complications: Ulcers: Sores or open wounds may develop due to poor blood circulation and nerve damage. Infections: Bacterial or fungal infections can be severe for people with diabetes and quickly spread to the bones, tissues, and blood. Foot deformities: Conditions of the feet include hammertoes, bunions, and Charcot's foot. Foot deformities may develop due to nerve damage and imbalanced forces on the foot. Nerve damage: Diabetic neuropathy can cause numbness, tingling, or pain in the feet. Diabetes symptoms on the feet People with diabetes may experience some symptoms on their feet, or none at all. These symptoms can affect anyone, but they're especially important to be on the lookout for if you have, or are at risk of, diabetes. Signs of diabetic foot injuries may include any number of the following: Whiteness or a loss of pigment colour around the toes Redness in the feet around a cut or wound, or redness in the feet when your foot hangs down Bruising and blistering Calluses and corns Cracks in the skin Lumps/bumps on the sole Irregularities in the toes, including misaligned toes, bone spurs, swelling and inflammation, or discolouration Open sores on the feet that are not healing, or healing very slowly Unusual foot odour that won't go away If you have diabetes and notice any of these symptoms, contact your doctor or chiropodist immediately. Why is proper medical foot care necessary for diabetic patients? Proper foot care is critical for diabetic patients because diabetes can cause nerve and blood vessel damage in the feet. Damage to the nerves and blood vessels contributes to loss of sensation and reduced blood flow in the feet. In tandem, the reduced blood flow compromises your body's ability to properly heal itself. That means something seemingly minor like a cut or scrape can quickly progress to more severe complications, like infection, ulcers, other foot injuries and even amputation. Because diabetes reduces sensation in your feet, you may not be able to feel these complications. To top it all off, diabetes also affects your vision, so you may not even see any developing foot problems either until it's too late. Fortunately, regular foot check-ups with a chiropodist, proper hygiene, and exercise can help prevent these complications and maintain good foot health for diabetes patients. Likewise, patients with diabetes should seek medical assistance when dealing with foot conditions like corns, calluses, ingrown toenails, or warts. Trying to DIY poses challenges and complications that aren't worth risking; just a nick when cutting your toes can lead to major problems. Chiropodists can properly treat these common foot conditions in a safe, clean environment so that they don't develop into bigger issues. How can I prevent diabetic foot complications? Diabetic patients should take the following steps for proper foot care: Visit a chiropodist regularly for check-ups and preventative professional foot care, such as getting your nails properly trimmed and filed. Inspect feet daily for cuts, blisters, swelling, or redness. Keep feet clean and dry. Wear well-fitting, comfortable shoes and socks to avoid rubbing and pressure. Custom orthotics to correct any biomechanical issues and prevent buildup of pressure on parts of the feet. Avoid walking barefoot, even at home. Exercise regularly to improve circulation. Regulate blood sugar levels by following a diet, exercise, and medication regimen as directed by a healthcare provider. By following these guidelines, diabetic patients can significantly reduce their risk of foot problems and maintain good foot health. How can a chiropodist help manage diabetic foot conditions? A chiropodist is a healthcare professional who specializes in diagnosing and treating conditions affecting the feet and lower limbs. They provide routine diabetic foot care, such as cutting and filing nails, removing calluses, and treating skin and nail conditions. As discussed above, it's highly recommended that diabetes patients get their nails properly trimmed and filed by a chiropodist in order to avoid any cuts, nicks, bruises or ingrown toenails. Remember: diabetes affects your vision too, so DIY foot care in diabetes patients can be dangerous. Something as small as a scrape can lead to serious foot complications. A foot check-up with a chiropodist aims to identify and treat any problems that could affect the health of the feet and lower limbs and to provide advice and support to help people with diabetes maintain good foot health. During a diabetic foot care appointment, your chiropodist will assess the nails and skin on your feet for any signs of fungal or bacterial infections, corns, calluses, or other skin conditions. They also check the feet for circulation and sensation in order to monitor peripheral vascular disease and diabetic neuropathy - two very common diabetic foot injuries. In addition, chiropodists also have the expertise to treat more complex conditions, such as foot and ankle injuries, and can advise on foot health and the use of orthotics. A chiropodist can perform a biomechanical assessment, evaluate your footwear and may recommend shoes that fit correctly and provide adequate support.

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