Runner's Knee: What Is It? - Feet First Clinic

Written by Erica Halpern on October 21, 2023

Last updated August 24, 2024

Runner’s knee is a condition that causes pain around the front of the knee, particularly near the kneecap. Don’t let the name fool you: runner’s knee doesn’t just affect runners. Individuals who engage in repetitive knee-bending activities, such as cycling, jumping, or squatting, can experience this form of knee pain. The condition is characterized by discomfort or pain often felt during and after physical activities.

Whether you’re a seasoned marathoner or lacing up your running shoes for the first time, understanding the ins and outs of this common ailment is helpful for preventing and managing its onset.

In this comprehensive guide, we’ll delve into runner’s knee – its causes, symptoms, prevention strategies, and rehabilitation techniques – to ensure that you stay pain-free and on your feet.

Runner’s knee: What is it?

A closeup of a runner landing on one foot

Runner’s knee, formally known as patellofemoral pain syndrome (PFPS), is a condition characterized by pain around the front of the knee. Any activity that repeatedly stresses the knee cap or the areas around the knee cap can aggravate the condition. It is more common in women than men. This is believed to be due to a greater susceptibility to knee misalignment in women.

Runner’s knee symptoms include:

Pain around the knee cap, especially during activities that involve bending the knee, such as running, walking downstairs, or squatting.
Pain after prolonged sitting and a stiff feeling in your knee
Cracking or popping sensation
Swelling and inflammation in and around the patella

What cause’s runner’s knee?

Many causes of runner’s knee are not specific to the knee, but rather are abnormalities with the surrounding muscles and joints. Because the knee is a hinge joint, it relies on many different parts of the leg to properly perform its job.

Common causes of runner’s knee are:

Misalignment of the patella: Improper tracking of the patella can lead to increased pressure on the joint.
Muscle imbalances: Quad, hip, and knee imbalances can lead to biomechanical deficiencies that overexert the knee.
Overuse: Repeated knee bending and straightening during activities can cause excessive stress on the patellofemoral joint, leading to irritation and pain.
Poor biomechanics: Issues with how the lower extremities function during movement, such as flat feet or overpronation, can contribute to developing a runner’s knee.
Inadequate warm-up or stretching: Failing to properly warm up before exercise, or neglecting to stretch, can increase the risk of developing PFPS.
Too much, too soon: A sudden increase in activity level, such as increasing mileage or intensity too quickly, can strain the knee joint and lead to a runner’s knee.
Inadequate footwear: Improper footwear that does not provide adequate cushioning and support can contribute to knee pain.

How do I treat runner’s knee?

A runner running into the distance in a park

There are several ways of treating a runner’s knee. First and foremost, understanding the cause(s) will help you get back to being healthier faster. Common treatments include:

Rest and ice: Give your knees time to rest, and apply ice to reduce inflammation and pain.
Reduce intensity: Reduce or stop the physical activity that could be causing the pain. Alternatively, reduce all activity while you consult a professional to diagnose the exact cause, at which point you can slowly re-introduce physical activity. You can also try low-impact activities such as swimming or cycling to maintain fitness while giving your knees a break.
Physical therapy: Physiotherapy, massage therapy, and a strength program can help strengthen the muscles around the knee and improve biomechanics. Engage in exercises stretching and strengthening the quadriceps, hamstrings, hip, and calf muscles.
Orthotics and proper footwear: Custom orthotic inserts or appropriate footwear can help correct biomechanical issues contributing to the condition. A shoe fitting and video gait analysis can help reveal any biomechanical deficiencies and provide a helpful guide into choosing the right shoe.
Patellar taping: Taping techniques can help reposition the patella and reduce pain during activity.

When to see a chiropodist for a runner’s knee?

A runner running past a sign that says marathon

If the pain persists despite conservative treatments, consult a healthcare professional like a chiropodist for a proper diagnosis and personalized treatment plan. Addressing the runner’s knee early is essential to prevent further complications and ensure a timely recovery.

Runner's knee holding you back? Consult the foot experts at Feet First Clinic

We can help you understand causes and symptoms of runner’s knee, and build you a treatment plan to get you back to 100%. Get expert advice on running health from Feet First Clinic by calling us at (416) 769-3338 or booking an appointment.

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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January 12, 2023

10 Indicators of Great Running Shoes

How do we know if our running shoes are high quality? What's more, what should we look for when hunting for new shoes? It can be easy to simply look for the cheapest pair and call it a day. But before you know it those low-quality running shoes will start to wear down, which puts you at risk of sustaining an injury or developing a chronic foot condition. Luckily, we've compiled a list of essential features that make a great running shoe! 10 Indicators of Great Running Shoes Shock absorption Cushioning Breathability Support for your foot type Weight Flexibility Traction Durability Waterproof Bonus Features Shock Absorption This is a fancy term for how high-quality athletic shoes withstand impact with the ground. Shock absorbers are frequently mentioned when people discuss vehicles and are described as any device that smoothens or dampens shock impulses. Shock absorption in your shoes should help your muscles like a car's shock absorbers protect its parts. The National Library of Medicine notes that sufficient shock absorption is required during the landing phase of running or jumping to protect joints and muscles from impact damage. When looking for new shoes, you should check the level of shock absorption. One of the best shock absorption technologies includes ASICS GEL cushioning, located in their running shoes' forefoot or rearfoot (or both). The GEL compound absorbs the shock from the ground, and its foam midsoles offer a solid rebound. Saucony is another example and uses EVA foam and their Super Rebound Compound (SRC) to provide durable shock absorption in the heel crashpad. Cushioning Running shoes for women and men will require a solid amount of cushioning. This will help runners avoid common athletic injuries like Achilles tendonitis, muscle strain and stress fractures and also provide general comfort by combating the onset of foot pain and keeping you on your feet for long-distance runs. Cushioned running shoes are also beneficial for athletes still recovering from an injury and will provide support and comfort as the foot muscles get back to optimal condition. ASICS Gel Technology Footwear Breathability Wearing running shoes with breathable mesh uppers can work wonders for your foot health. After all, when we exercise, our feet start to sweat, so your new shoes should have a way to ventilate and promote a healthy foot environment. Furthermore, a lack of ventilation can put you at risk of developing athlete's foot or fungal toenails. Some of the best running shoes for breathability include the Saucony Ride and the Saucony Endorphin. The generously pored mesh and thin fabric help your shoes circulate air and keep the shoe's interior well-ventilated. Support and Foot Type If you're wondering if a running shoe is worth investing in, check to see if it advertises its support type. In other words, check if it's a stability, neutral or motion control running shoe. Generic running and walking shoes often cannot accommodate your specific gait and foot type, but high-quality shoes can. Here is how to know what type of shoe you will need: Stability shoes are for people with flat feet who overpronate (the arch collapses upon weight bearing). These shoes may help prevent complications associated with a low arch, like plantar fasciitis. More specifically, they offer extra support on the shoe's inner sole, called a medial post. Motion control shoes are for runners with more severe overpronation and are essentially stability shoes taken up a notch. In addition to medial support, they offer a stiff heel, firm cushioning and a more rigid midsole. Neutral shoes do not contain bonus support features in the midsole. They are typically for "normal" pronators or people with a normal arch. People with high arches can also wear neutral shoes as they don't need bonus motion control and stability features. Weight You don't want to feel like your shoes are weighing you down while running. You want your feet to feel as light as a feather and to notice a "spring" in your step. When your shoes are lighter, you can run for longer periods. This is because you're using less energy to lift your foot off the ground, which protects you from fatigue. Lightweight shoes can also improve your form during exercise. It's all about making your experience as effortless as possible. To address the need for lightweight running shoes, top brands have mastered the art of using light materials and breathable membranes, without compromising on supportive features. Flexibility Flexibility refers to how much you can bend or twist your shoes. A running shoe can have either a stiff midsole or a flexible midsole, and a clear sign of a good running shoe is knowing its level of flexibility. Flexible shoes are great for longer runs and comfort enhancement, and they will always be neutral and not include stability features. Flexible shoes are also better for terrain running and are more lightweight. Stiff shoes will feature stability enhancements and are great for motion control and improving your running performance. Traction Sometimes when we go for runs we don't always have the luxury of smooth, dry pavement or a treadmill. It may start raining, or you may even enjoy taking your runs to some of Toronto's most beloved trails. The part of the running shoe responsible for traction is the outsole (bottom of the shoe), which are usually made with rubber. Think of them as similar to a car's tires, protecting you from slips and falls, but also contributing to the smoothness of the "ride." A running shoe should have a strong grip of the pavement and other terrain types. A lot of winter running shoes are made with enhanced traction via a rigid rubber outsole and durable lugs. The Gel-Cumulus GTX or GT-2000 GTX from ASICS and the Saucony Peregrine ICE are examples of running shoes with the best traction. Durability For your running shoes to last a long time, they must be durable. Furthermore, the lifespan of a shoe depends on the sum of its parts and the quality levels of the following: Upper: The mesh and synthetic overlays must be relatively flexible but maintain a thickness level that extends their lifespan. If the upper of a running shoe is thin, there should be less friction between materials to boost durability. Midsole: The density of the midsole, as well as its firmness, will determine how durable a shoe is. EVA foam, for example, has a high level of resistance, making it a durable material. Outsole: A weak outsole will ruin your shoes and running experience as it is the point of contact between you and the ground. Generally, the harder the rubber used for the outsole, the more durable it is. Waterproof Like breathability and traction features, a waterproof running shoe is critical for rainy weather, moisture control and winter running. When you stay dry and comfortable, your feet are also protected from rubbing and abrasion, which can lead to blisters. You can try running shoes made with GORE-TEX fabric for optimal waterproof protection. This membrane consists of a microporous structure that renders fabrics waterproof. Specifically, the microscopic pores are much smaller than water particles, meaning they cannot penetrate the fabric. Some running shoes made with GORE-TEX fabric include the ASICS GT-2000 GTX and the ASICS Cumulus GTX. Bonus Features Here are some extra signs of great running shoes you can look out for: Reflector accents: These will keep you noticeable and safe while running in the dark. Removable footbeds: For athletes with consistent foot pain, custom orthotics or Superfeet insoles may be necessary for long runs. You can look for running shoes with footbeds that you can remove and replace with your medical device of choice. Shoe width: Runners with wide feet should look for shoes with varying width options. Photo by Philip Ackermann from Pexels

December 17, 2021

Choosing The Perfect Winter Running Shoes

What do you think of first when you think of winter? Is it cold? Snow? Ice? All the above? Now, try running in all of the above. That's what winter throws at us every year, and we're tasked with properly preparing for it. It's important to dress for the season, and if you run outdoors in the winter, your number one asset is your footwear. In this article, we'll cover how to choose the perfect pair of winter running shoes. This includes what to look for, common features, our picks, and best practices on finding the right pair for you. Do you need special running shoes for winter? Whether you need specific running shoes for winter depends on your climate and the conditions. Here in Toronto, the answer is yes. You should invest in winter running shoes because of the wind, snow, ice, cold temperatures, and salted roads. In this case, shoes with better traction, more insulation, and enhanced waterproofing will prepare you for all conditions. If you experience conditions different from other times of year (i.e.: snow, ice, slush), then it's wise to have winter running shoes. If, however, you live in a climate where winter weather isn't much different than fall or spring (except for slightly cooler temperatures), then the answer might be no. You may be able to use all-season running shoes. How do I choose running shoes for winter? Choosing the perfect pair largely depends on the climate in which you live. Various parts of Canada have vastly different climates, so the needs of runners may differ from region to region. The best plan of action is to choose the conditions you'll face the most as you won't necessarily find one pair that's perfect for all conditions. If you run in cold, wet conditions If wet conditions are your primary concern, you'll want water-repellant shoes. Insulation is less of a concern, as you can opt for warm socks instead. Materials like GORE-TEX provide an outer membrane to your shoe and keep moisture out. Having removable insoles is also an advantage to help dry out shoes after each use. If you run on roads or paved sidewalks Roads and paved sidewalks are some of the less forgiving surfaces when it comes to running, as the ground has little to no give upon impact. You'll want well-cushioned shoes with thick lugs and reflective features as you'll likely be running in neighbourhoods and next to car traffic. Depending on the temperatures, thermal insulation is also a plus in colder climates. Waterproof shoes are less critical since most roads and sidewalks are plowed. That said, slush and snowmelt tend to accumulate along curbs and street corners, so a waterproof shoe will still be very useful when you’re crossing the street through slushy puddles. If you run on snowy trails Snowy trails can be either hard-packed or fresh powder. Regardless, you'll want a GORE-TEX or similar lining on your shoes, and even a gaiter (a covering to protect the ankle and lower leg) so the snow doesn't get into your shoes around your ankles. Thick but soft lugs for grip will suffice since surfaces will be soft, and durability is less of a concern than it would be on paved surfaces. If you run on ice It’s important to note that while certain treads and outsoles may provide more grip on slippery surfaces, no running shoe (or boot) on the market is recommended for running on ice (after all, they’re shoes; not ice skates). If you are brave enough to run on ice, you'll want either a shoe that puts traction first or even a shoe with a spiked outsole. For the best protection, we recommend using detachable spiked crampons that you can put on your running shoes when it’s slippery outside. Also, where there's ice, it's cold, so look for well-insulated shoes to keep your feet warm. Must-have winter shoe features Waterproofing: Most brands create winter variations of their most popular running shoes. These account for wet conditions and use a GORE-TEX membrane or a proprietary equivalent that provides a layer of protection on the outside of the foot. GORE-TEX, as well as high-quality full-grain coated leather, is also very breathable, which will keep your feet dry and protected from both the weather and foot perspiration. Keeping your feet dry means avoiding common foot conditions like blisters, athlete's foot, and foot odour. Insulation: Thermal insulation is a shoe's ability to trap your body heat while providing wind protection. Insulation is more common in hiking boots than running shoes, but pairing waterproof running shoes with thermal socks has the same effect. Low light visibility: During the winter months, at least in Toronto, the sun rises after 7 a.m. and sets before 5 p.m., which means, more likely than not, you're going to be doing running in the dark. Reflective material helps in low light visibility and protects both yourself and others around you. Low or high-top silhouette: If you're off-roading (literally) in the winter, you may want high-top footwear that prevents snow from getting into your shoes. Otherwise, a regular cut — almost every running shoe — is fine Traction: Winter running shoes come with a rigid rubber outsole with thick and durable lugs. This helps maintain grip with the ground and acts similar to snow tires in the winter. If you’re running on snow or are worried about ice, you can also use add-ons, like crampons, ice cleats or Yaktrax. It's important to note that – as mentioned earlier – no shoe on the market is built for ice. How long do winter running shoes last? Most running shoes last between 450-800 kilometres. That's because over time, the midsoles and insoles of shoes, comprising of EVA foam, break down, and don't offer the same level of support as they do when they’re new. Further, winter conditions play a part. EVA foam gets stiffer in the cold, which means the shoe has less give when your foot impacts the ground. Salted roads can also break down the outer material of the shoe, so make sure to give them a regular wash in the winter. A good rule of thumb is to either check the cushioning on the shoe for wrinkles or to watch for signs of increased soreness after runs. Both these signs could indicate it's time for new shoes. Tips for buying winter running shoes Shop in the evening. Your feet swell as the day progresses, so you should visit the shoe store later in the day to get the most accurate sizing. Check your size. As a starting point, use a sizing chart to get an idea of what size you would be based on your measurements. Ensure you try shoes on before purchasing and remember that some brands follow slightly varied sizing charts so there's not necessarily one "true" size. Go up a half size, if necessary. If you're unsure of sizing, or of the socks you'll wear, get a half size up as it's easier to account for slightly larger shoes than those too small. Also, tight shoes in cold weather reduces circulation, which makes your feet cold – regardless of any insulating features. Check the space around your toes. You should have some wiggle room around your toes to flex freely. Test for having roughly half a thumbprint worth of toe space between the toe box and your toes. Try them on with running socks. Try on your shoes with the socks you plan on wearing. If you’re planning on wearing socks with different thicknesses, bring them all with you when you go shoe shopping. Run around. If possible, test out the shoes in-store by walking or running for a brief moment. Better yet, some stores and clinics even have treadmills for test rides. Top choices for winter 2022 running shoes Saucony Peregrine 11 GTX The Saucony Peregrine 11 ICE is a trail running shoe with a highly water-resistant upper to keep your feet dry in all conditions. What sets this shoe apart from the rest is its Vibram Arctic Grip Technology on the outsole, which provides excellent grip and traction on slippery conditions (hence why it’s called the “ICE”). This feature offers some of the best traction on the market for running shoes, short of using addons like crampons. Although it’s not GORE-TEX, the technology in the upper is still highly effective at keeping your feet dry in wet, slushy conditions and snow (They kept Erica’s feet completely dry in 3” of slush and snow when we took the photo above). But if GORE-TEX is a must for you, fear not: the Peregrine also comes in a GORE-TEX version without the Vibram (known as the Peregrine 11 GTX). Features Water-resistant and breathable upper Vibram Arctic Grip Technology includes aggressive rubber lugs for extra traction on slippery surfaces PWRRUN cushioning provides a responsive feel while a rock plate ensures additional protection for pushing uphill and driving downhill with confidence. Best for: Trail running in rain, snow, slippery or muddy conditions. Saucony Guide 14 RUNSHIELD The Saucony Guide 14 RUNSHIELD is a weatherproof version of the Guide 14, one of the brand's best-selling and most popular shoes. The Guide 14 is a stability shoe for runners looking for better support around the arch area. It also comes in wide and regular width sizing depending on your preference. For more information about the Guide 14, check out our Saucony Running Shoe Guide (note: cute puppy does not come with the shoe). Features Water-resistant upper Thermal backing on the tongue to keep you dry and warm Reflective panels and bold colouring for increased visibility Best for: Winter road running for those who overpronate and are looking for more rigid cushioning and support. Saucony Excursion TR15 GTX The Excursion TR15 Packs the necessities for a good time outdoors-essential cushioning, rugged traction, and durable protection-with a new streamlined look for wherever the trail takes you. Winter features Grippy lugs on the outsole are made with carbon rubber for rock-solid footing. The trail-specific mesh with supportive overlays locks your foot into place and protects you from debris without looking or feeling bulky. Best for: Everyday use on snowy roads or in slushy conditions. ASICS GT-1000 8 GTX The GT-1000™ 8 G-TX is a lightweight stability trainer with winter features like a rigid outsole and a GORE-TEX upper, making it a great option for winter running. It is the winterized companion to the GT-1000, one of ASICS’ most popular stability running shoes. While many trail shoes tend to focus more on grip and weather-proofing features at the expense of supportive features, the GT-1000 8 G-TX stands apart by also providing substantial arch support and stability features for runners who overpronate, have flat feet, or require extra control to keep their feet and ankles aligned when they run. It does all this while giving you the freedom of movement you need to hit your top speed. (For more information on ASICS’ GT-1000 line, check out our ASICS guide.) Winter features GORE-TEX upper Snow rubber outsole Durable lugs Best for: An all-around winter shoe that is versatile across both dry and wet conditions, from the trail to the road. Additionally, it is one of the few stability winter running shoes on the market for runners in need of additional support and stability features. ASICS Gel-Cumulus 23 AWL The ASICS Gel-Cumulus 23 AWL (or Gel-Cumulus 23 Winterized) is the winterized version of the Gel Cumulus. It is a lightweight high-mileage trainer meaning it's designed for longer runs in variable conditions thanks to its water-repellent upper. The Gel-Cumulus is a neutral shoe with standard cushioning, and no motion control (stability) features. (To learn more about the Gel Cumulus, check out our ASICS guide.) Winter features Reflective accents improve visibility in low-light conditions The water-resistant upper helps repel water and keep feet dry The toggle speed lacing system makes the shoe easier to take on and off Winter-specific outsole that features snow rubber and a lug configuration that provides better grip in cold and wet conditions. Best for: Winter road running for longer distances and for those who enjoy a softer, cushioned feel. ASICS Fujitribuca Max The ASICS Fujitribuca Max is designed for off-road running in all conditions including wet trails and hard-packed snow. Winter features Uphill and download lug pattern for running uphill and downhill Rubber outsole for wet and slippery conditions Gaiter system Breathable upper, but no GORE-TEX outer liner Best for: Off-road winter running (ideally hard-packed snow or wet trails) on hilly terrain.

December 1, 2021

Walk Into Winter the Right Way: Part One

It's time to break out a pair of boots for a winter walk! Winter is looming over Toronto, dusting the city with snow and making your commutes chilly. Winter can affect people differently, which means when it comes to footwear, many of us have different needs to get us through the winter. With different needs, come different footwear options. That's why there is such a variety of winter shoes to choose from: They each have different purposes, advantages, and disadvantages. Which one you go with will depend a lot on your priorities, needs, and activities. Suppose you're someone who loves the winter - more power to you! You'll probably want to embrace it and suit up with some warm, protective winter gear. In contrast, you might be someone struggling with a foot condition who just wants to get through the winter with something recommended by a Toronto foot specialist, whereas the fashionista may skip the authentic "winter experience" in favour of winter style. With that, here is part one of Feet First Clinic's Walk Into Winter series! We'll feature some top-notch winter boots and pair them with the winter persona that suits you and your winter activities best! (Want to learn more about what makes winter footwear unique? Check out our winter footwear guide!) The Winter Hiker: The Saucony Peregrine Ice Why You'll Love it Not everyone treats the winter like something that needs to pass; some Torontonians embrace it! If you enjoy hitting the GTA winter trails, you're going to need extra traction for those icy surfaces. That's where the Saucony Peregrine Ice from their Trail series might pique your interest. This shoe lets you enjoy the benefits of a lightweight sneaker, combined with protection from the slippery ground. Thanks to the fantastic Vibram Arctic Grip Technology in the rubber outsole, you can run through various trail conditions without slipping, and therefore reducing your chance injury. Furthermore, the waterproof Gore-tex fabric and water-resistant upper guard your feet from wet winter conditions, like slush, water and trail debris. The Peregrine Ice is also quite comfortable. Made with PWRRUN foam and an extra layer of topsole cushioning, you can continue exploring your favourite trails without tiring quickly. The cushioning also gives you an extra boost and keeps you on your feet for long periods without the annoyance of foot pain. It also has a removable footbed to accommodate your custom orthotics. These perks combined are perfect for physically active people who keep up with their running routines all year round. The Downside It doesn't provide the warmth that winter boots have. Not suitable for deep snowfalls: The shoe doesn't rise above the ankles, so it's more suited for trails with compacted snow. People With Foot Pain: The Mephisto Zelda Why You'll Love it Winter boots from Mephisto are an excellent choice for people struggling with foot pain. The water-resistant Mephisto Zelda winter bootie is lightweight compared to heavy-duty winter boots, and laces up so you can adjust the fit and opening. The luxurious, soft faux fur also keeps your feet toasty when those temperatures start dropping in Toronto. Chiropodists note that Mephisto is one of the best shoe brands in terms of foot pain management. The following technologies work together to make Mephisto footwear shine: SOFT-AIR Technology: A Mephisto staple! The flexible and soft midsole provides excellent cushioning -- perfect for sensitive feet. Shock absorbing heels: Shock absorption protects the foot and ankle joints from fatigue. This is also the case for your knees and back! Mephisto's shock-absorbing heels are a protective barrier between your feet and the harsh impact of the ground. Arch support: Arch support is essential for a couple of reasons. First (and foremost), it supports the structures of your foot, which helps reduce strain and pressure on the joints and ligaments in the foot and ankle. It also helps provide stability for those with an abnormal gait. Several foot conditions, such as osteoarthritis and rheumatoid arthritis, can cause your gait to change while your body tries to accommodate foot pain and deformities. Arch support can also help with controlling balance. Mephisto's highly defined, anatomic arch support in the footbed supports the natural shape of your feet and provides stability, balance and foot pain management. Removable footbed: This removable footbed allows this boot to easily accommodate your custom orthotics or specialty insole of choice. The Downside This boot comes with laces and does not have a zipper. This can pose a problem for people who want to quickly slip their shoes on and off without having to bend over to tie laces. The Mephisto Zelda is a bootie, so it doesn't offer much lower leg coverage above the ankle. Mephisto boots won't provide the same degree of insulation as a heavier-duty winter boot. Therefore, your feet might get cold when the weather dips below -5. The Winter Fashionista: The Ara Paula Why You'll Love It If style is your thing, the knee-high Ara Paula might be the way to go. Although you'd be missing out on the faux fur that some winter boots provide, the Paula is still a great choice for nights out with light rainfalls and a dusting of snow. Thanks to the Gore-tex fabric, this trendy staple is waterproof and breathable while giving your winter looks some modern flair. The slight wedge gives you some height and that extra boost of confidence for your stylish winter looks. They're also pretty comfy: The Ara Paula comes with a cushioned footbed and built-in arch support - an excellent base for your foot that can help with onset foot pain. The footbed is also removable so you can insert your custom orthotics or Superfeet insoles for extra, customized support. The Downside The insulated lining does provide some warmth, but when temperatures dip to a certain level, you might want to consider other options. Likewise, other winter boots may be more practical for long walking periods in adverse conditions. The Winter Warrior: The Sorel Joan of Arctic Sometimes, Toronto winters just aren't enough for the winter connoisseur. For those who like to trek up north and immerse themselves in a winter wonderland, the Sorel Joan of Arctic is the way to go. Designed for heavy snow use, this boot protects your lower legs and feet entirely while you enjoy your winter walk - even through deep snow. First, this boot is all about being toasty. With a temperature rating of -32 degrees C, you can say goodbye to numb toes. The faux fur shearling cuffs help lock in warmth, along with the removable 6 mm washable felt inner boot. The thick sole in this boot also contributes to insulation and prevents heat from escaping. The entirety of the Joan of Arctic boot protects your feet and lower legs from the snow and slush, thanks to the waterproof suede design. This boot's rubber sole is also suitable for gripping the icy ground during your winter adventures. The Downside Extra protection and warmth often mean needing a bulky, heavy boot. That said, if you're looking to immerse yourself in a winter getaway up north, this likely won't matter too much to you. Likewise, the extra bulk means this boot may fall a little short when it comes to style. It's meant for the outdoors, so it may be difficult to pair with your favourite indoor outfit. There is no removable footbed, which means this boot may not accommodate orthotics or custom insoles. There is no side zipper, which can make the boots difficult to take on and off for some.

December 5, 2024

Diabetic Foot Care in Winter: Special Considerations

Seasonal changes can significantly impact diabetic foot health. In the summer, heat and sweating can create challenges, while cold temperatures and wet weather during the winter present other risks. That's why diabetic winter foot care is so important. Today we'll talk about: You'll learn all about: The connection between diabetes and foot health The importance of diabetic foot care in the winter Our Foot Specialists' top tips for diabetic winter foot care The Connection Between Diabetes and Foot Health https://www.youtube.com/shorts/4P3UiDSFzr4 Approximately 800 million adults worldwide have diabetes. It isn’t often immediately recognized as a foot condition on its own, but a serious issue called diabetic foot (a broad term encompassing a wide range of problems) can occur. As a result, foot care should be a top health priority for people with diabetes. Reduced Blood Flow People with Diabetes are at risk of developing neuropathy. There are four types, with peripheral symmetric neuropathy (which affects the feet and hands) being the most relevant for diabetes patients. This condition develops when elevated glucose levels lead to a series of metabolic and vascular changes that impair nerve function. Over time, excess glucose triggers oxidative stress and inflammation, damaging the small blood vessels (microvasculature) that supply the nerves. Without adequate blood flow, nerves are deprived of oxygen and essential nutrients, resulting in their gradual deterioration. Reduced Sensation This damage primarily affects sensory nerves, which are responsible for transmitting pain, temperature, and pressure signals to the brain. This progressive loss of sensation makes it difficult for individuals to detect injuries or changes in their feet, such as cuts, blisters, or pressure points. These minor skin issues can turn to diabetic ulcers (open sores or wounds) when ignored. Reduced Immune Function Diabetes can also contribute to ulcer formation due to its impact on the immune system. High blood sugar levels over time impair the function of white blood cells, which are essential for fighting infections and promoting wound healing. When blood glucose levels are consistently elevated, it reduces the ability of these immune cells to properly respond to bacteria or other pathogens. This makes it more difficult for the body to prevent wounds that may develop on the feet - including minor cuts, blisters, pressure sores or even calluses - from getting infected. As a result, these small injuries are more likely to become infected, and ultimately lead to diabetic ulcers. The impaired immune function, combined with poor circulation and reduced sensation, creates a perfect environment for these infections and ulcers to progress, further delaying healing and increasing the risk of severe complications, such as deep tissue infections or gangrene. Why is Diabetic Foot Care Important in the Winter? Cold and wet weather can impact everyone's feet, but winter can have a more severe effect on people with diabetes. Cold Weather and Diabetes: Risk Factors Low temperatures: Cold air can reduce circulation by constricting blood vessels, particularly in the lower extremities, making it even more difficult for already-compromised vessels to supply the feet with sufficient oxygen and nutrients. This further impairs the body’s ability to heal wounds. Wet conditions: Snow, rain and sleet getting into your shoes and socks is a recipe for disaster for diabetics. You can develop blisters, sores and infections (which are all ulcer risks) when you let moisture build for too long. Dry skin: On the other hand, it is also not ideal for your skin to be too dry. By nature, cold air is very dry. Indoor heating makes the air even dryer by extracting humidity. The lack of moisture in the air dries out the skin - including the skin on our feet. This makes calluses form faster and can lead to issues like cracked heels. And since diabetes impairs the body's ability to heal dry skin and cracked heels, the cracks can easily split open, get infected and turn into a diabetic ulcer. Winter Foot Care for Diabetics Podiatrists and chiropodists strongly advise individuals with diabetes to take extra care of their feet during the winter months due to the increased risks posed by the elements. If you have diabetes, keep reading to learn the best tips for winter foot care - all recommended by the foot specialists at our Toronto foot clinic. Practice Skin Care https://www.youtube.com/shorts/1-Sf43woLLE Moisturizing your feet regularly is one of the most important steps to combat dry, cracked skin. However, our foot specialists also caution against using harsh creams full of chemicals and fragrances - especially if you have diabetes. Opt for medically respected products with natural ingredients, like Gehwol’s Lipidro and Dermal Therapy Heel Care, that replenish the natural amount of moisture in the skin while also healing cracks. Only moisturize your feet after thoroughly cleaning and drying. Check out this ultimate guide to moisturizing your feet to master four easy steps. While you're at it, check out the best foot hygiene routine. Perform Foot Stretches and Exercises Movement is one of the most effective ways to manage diabetic foot concerns and counteract the impact of cold weather on blood flow. Low-impact cardio exercises such as swimming and walking can assist people in managing blood flow and sensation loss, respectively. Removing the elements of competition and high strain exertion found in other sports, and focusing solely on safety and motion, is a great way to encourage activity. There are also targeted, low-impact and easy-to-perform foot stretches and exercises designed for people with diabetes. The goal is to stimulate blood circulation as much as possible while still considering any physical limitations. Below are three light exercises you can try from home, and while they may be hard to perform at first, practice makes perfect! Toe Curls: Sit with your back straight, feet planted, and use a towel to scrunch your toes and pull it toward you, repeating five times per foot. Figure Eights: Lift one foot while keeping the heel on the floor, move your foot in a "figure eight" motion, repeating five to 10 times per foot in each direction. Single Leg Lifts: Stand with feet shoulder-width apart, hands on hips, and lift your left foot straight out in front, keeping your leg straight and foot flexed, repeating five times per foot. To learn more about these exercises, check out the best stretches and exercises for diabetes. Practice Moisture Control Keep your feet reasonably dry as much as possible. This may mean changing your socks and shoes several times per day, and thoroughly drying your feet with a towel intermittently. While this can be annoying and easy to forget during the busy winter season, it’s important to stay on top of this with snow, sleet and rain posing an extra risk. It’s important to not go overboard with too much direct heat penetrating your feet. While cozying up by the fire is safe on occasion, excessive heat can cause even more damage to the nerves. This is due to reduced sensation in diabetic individuals, which makes it harder to notice high heat and burns. Below are the best ways to manage excessive moisture during the winter: Wear moisture-wicking socks. Change socks regularly, especially if they get wet. Use foot powders and deodorants. Choose breathable, well-ventilated shoes. Choose shoes made with waterproof fabrics, like GORE-TEX. This fabric uses a membrane with pores small enough to block water but large enough to allow sweat vapor to escape. This creates a waterproof yet breathable barrier, keeping feet dry and comfortable. Dry feet thoroughly with a towel after washing, especially between toes. Avoid tight shoes that trap moisture. Consider insoles with moisture-absorbing qualities. Keep feet clean and dry before bed. Perform Foot Inspections At-home foot inspections are a good diabetic foot care measure in the winter (and in general) because they help identify potential issues like cuts, blisters, or signs of infection early, when they're easier to treat. Check for cuts, blisters, or sores: Examine the entire surface of your feet for any visible signs of injury and skin perforation. Look for changes in skin color or temperature: Check for any redness, swelling, or areas that feel unusually warm or cold. Check your toenails and between toes: Look for ingrown toenails, cracked toenails and fungal infections, Try Diabetic Socks Compression stockings are a great way to enhance blood flow to the legs and feet, but they are not recommended for people with diabetes since they can do the opposite and restrict blood flow too much in the arteries. Instead, ask a podiatrist or chiropodist about diabetic socks and if they might work for you. They have several benefits, which are especially useful in the winter, including: Antimicrobial treatment which prevents bacterial and fungal growth. Slightly cushioned footbed for extra comfort and protection. Loose, non-binding top band which rests comfortably around the ankles or calves, allowing more circulation. Moisture-wicking and stretchy material. Smooth toe area to prevent blisters and other skin irritation. Choose the Right Footwear https://www.youtube.com/shorts/R7GV0GbKhvQ For diabetes patients, wearing proper footwear in the winter is essential for maintaining foot health. Orthopedic shoes are an excellent choice, as they offer extra cushioning, arch support, depth, elasticity, adjustable straps and ample room to reduce pressure points and prevent blisters or sores. High-quality winter footwear can also be effective, provided it offers warmth, water resistance, and moisture control properties to keep feet dry and comfortable. Here is what you should pay attention to: Waterproof materials: As you already know, materials like GORE-TEX help maintain dryness by utilizing a membrane with microscopic pores. These pores are small enough to block water molecules, but large enough to allow vapor from sweat to escape. This technology effectively prevents external moisture, like snow or rain, from penetrating the footwear, keeping feet dry. The breathability of GORE-TEX also ensures that perspiration from the feet can escape, which prevents a buildup of moisture inside the shoe. This combination of waterproofing and breathability is essential for preventing cold and damp feet Adequate insulation: This is crucial for maintaining warmth in winter footwear as insulation helps lock in warm air and retain body heat. Look for insulated winter shoes and boots that also let you maintain moisture control. And remember to let your feet air out after sweating in your boots all day to avoid excessive dampness. Non-slip soles: For better traction on icy or slippery surfaces to avoid falls. Cushioning and arch support: To provide comfort and reduce strain on the feet, especially when walking for extended periods. Roomy toe box: To avoid friction and pressure on the toes, preventing blisters or sores. Breathable lining: To allow moisture to escape and keep feet dry, reducing the risk of infections. Adjustable closures: To ensure a secure fit without restricting circulation, particularly important for those with swelling or neuropathy. In addition, custom orthotics can provide personalized support, improving foot alignment and alleviating pressure, further reducing the risk of diabetic foot complications. Visit a Foot Specialist https://www.youtube.com/shorts/qR3s05lUwyc Our top tip for managing diabetic feet in winter? Book an appointment with a foot care provider, like a podiatrist or chiropodist, at a foot clinic. At Feet First Clinic, our chiropodists are trained to: Offer comprehensive education on how cold weather can affect diabetic feet. Provide skin and nail care. Provide wound care. Offer custom orthotics services: assessments, casting, fittings and follow-up guidance. Thoroughly inspect your feet and pinpoint potential issues (this can be difficult to fully achieve at home, since diabetes also affects eyesight). Help you understand what winter boots or shoes you should wear, which you can then browse for at our store. A member of our staff can guide you through our options with a complimentary shoe fitting. Discuss the benefits of products like diabetic socks, orthopedic slippers, moisturizers, and more, which you can then purchase at our store. Contact our Toronto foot clinic to learn how a foot assessment can be your first step toward healthier, happier feet this winter!

November 21, 2024

Why Do Older Women Get Bunions?

Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions. https://youtube.com/shorts/sXF8lWHad0g?si=w38l2AbSdGSpctbC This article will answer: What are bunions? Who's at risk? Why are older women at risk? How do you treat bunions? How do you prevent bunions? Do I need bunion surgery? What Are Bunions? Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes. Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions (it's usually seen on top of the joint), but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux (abducto) valgus. Causes of Bunions: Who's at Risk? While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include: Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women. Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint. Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky. Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation. Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk. Why are Older Women at Risk? Senior women are more likely than other groups to experience painful bunions for a handful of reasons: Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions. Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions. Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement. Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions. Bunions in Older Women: Treatment If you are struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse. Bunion Exercises and Stretches https://www.youtube.com/shorts/H3SogJ8FIas A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time. Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort: Toe Circles Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot. Toe Stretches Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot. Towel Grip and Pull Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet. Toe Curls and Spreads Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength. Toe Resistance Exercises View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot. You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above. Other bunion treatment options provided by a foot specialist include: Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion. Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe. Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint. Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint. Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility. Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable. https://www.youtube.com/shorts/8g43ZWreZ1g Best Bunion Prevention Tips There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation. Wearing the Right Footwear The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet. You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit. Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for. Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together. Additional Bunion Prevention Tips: Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around. Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention. If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly. You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint. Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain. Do I Need Bunion Surgery? Seniors may be more likely to seek a surgical consult after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first. That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons. At FeetFirstClinic you will start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you. https://www.youtube.com/shorts/XZUfVhny5pY

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! https://youtube.com/shorts/R7GV0GbKhvQ?si=NhfPArwoRH1Vnt1q 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://youtube.com/shorts/AfuPpZv2LP4?si=WV3KZ4alGqWZLlyP 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 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. https://youtube.com/shorts/XZUfVhny5pY?si=VWt1aoyRtpAxQKFS

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. Here is an example with one of our customers who has flat feet: https://youtube.com/shorts/xl6cE3oxDuE?si=5D-XBSf2NlYVWlFr 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. https://youtube.com/shorts/_Wz9V_ND7Og?si=qO1aBE5RjK1jU9FD 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 or to redistribute pressure, 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. https://youtube.com/shorts/AfuPpZv2LP4?si=371c43MRLBoloMGQ 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. https://youtube.com/shorts/KZiVzLyBUMo?si=krALP19KEv0r6SmU

October 10, 2024

Common Fall Foot Problems and How to Prevent Them

Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article! Cracked Heels As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form. One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic. It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels. Fungal Infections You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall? It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting. While you’re at it, learn all about the best foot hygiene here! Musculoskeletal Foot Conditions Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable. Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain. Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings). Blisters Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort. To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.

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Runner’s Knee: What Is It?

Runner’s knee: What is it?

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Runner's knee holding you back? Consult the foot experts at Feet First Clinic

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