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Feet First Clinic
January 24, 2020

Running on a Treadmill Doesn’t Have to Hurt

Running is a simple and satisfying way to stay in shape. It gives you a physical and mental rush that you can’t obtain through any other activity.

During the frigid winter months, many runners in Toronto can’t stand the idea of subjecting themselves to the cold outdoor temperatures.

That’s why several runners trade in their favourite trails for treadmills during the winter; these fantastic pieces of equipment are ideal for people that want to run for an extended period without going outside.

However, some runners find that their bodies (particularly their feet) hurt after running on a treadmill. Instead of living with this pain, you should use the list of tips and tricks that our team at Feet First Clinic has put together.

If you’re not familiar with our work, we’re a team of experienced chiropodists that offer a wide variety of foot pain treatment services and products.

Continue reading to learn how you can reduce the amount of physical pain you feel while running on your treadmill.

Don’t Over-Use Your Body

If you work a full-time job, you probably don’t have as much time to run as you’d like. Because of this, you most likely try to get as much out of each run as possible.

Although you may think this is a good thing, it’s counterproductive.

If you put too much strain on your body, you may end up developing ankle tendonitis (also referred to as peroneal tendonitis). Tendonitis can affect several other body parts including your:

  • Elbows
  • Knees
  • Shoulders

The symptoms of tendonitis can range from minor swelling to severe pain. If you don’t take care of your tendonitis, it can potentially grow into a chronic condition (which means that you’ll have to deal with it for a lengthier period).

If you have tendonitis or want to learn more about how you can prevent it, then you need to book an appointment with the best Toronto foot clinic.

Analyze Your Gait 

The way that you walk or run has a significant impact on your body. If you don’t move correctly, you can end up slowly damaging your body over time. This will make it more challenging to walk or run in the future.

If you want to make sure that you’re walking and running on your treadmill correctly, you should book a video gait analysis appoint at our Toronto foot care clinic.

For those that don’t know, gait is the scientific term for how a person walks. Your gait can be affected by numerous things, including:

  • Genetic makeup
  • Previous/current health conditions
  • Physical abnormalities
  • Foot, leg or pelvic injuries

By getting your gait analyzed, we’ll be able to recommend the ideal foot care treatments for you. If necessary, we can also design and produce customized orthotic insoles during the same appointment.

High-quality orthotic insoles can make running on a treadmill less painful and more productive.

Before you step on another treadmill, make sure that you keep the tips mentioned above in mind.

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

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

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December 4, 2023
Stay Comfortable this Winter: Cold Weather Footwear Guide
Winter's chill may be invigorating but can also send shivers down your spine. It's therefore a top priority to keep your feet warm and cozy. As the temperature drops and the snowflakes fall, the choice of footwear becomes a crucial component of staying comfortable in the cold. But don't worry, you don't have to sacrifice style for warmth. In this comprehensive cold-weather footwear guide, we walk you through the best choices for winter footwear, from boots to socks so that you can embrace the season's beauty without a second thought about frozen toes. Say goodbye to chilly discomfort and hello to a cozy, fashionable winter. What makes winter footwear unique? Before we dive into the world of winter boots and socks, it's essential to recognize why proper cold-weather footwear matters. Winter footwear typically includes many, if not all, of the following features. Warmth Winter footwear is warmer than any other seasonal footwear. Cold feet can be not only uncomfortable but also potentially dangerous. Prolonged exposure to cold temperatures increases the risk of frostbite, so keeping your feet warm is essential for overall well-being. Traction Winter footwear boasts better traction than other footwear. December to March months often come with slippery sidewalks and icy roads. The proper footwear offers the traction needed to prevent slips and falls, reducing the risk of injury. Protection Winter shoes protect your feet from the elements, including cold, wet, and snow. The boot's protective layer keeps your feet dry and comfortable. Comfort Cold weather can bring added stress to your feet, so comfortable footwear with proper cushioning and insulation is crucial for a pleasant winter experience. Due to being heavier and rigid, expect winter footwear to feel more rugged than your spring, summer, and fall footwear. How to choose your perfect winter footwear Your perfect winter boot or footwear exists. It's just a matter of finding your match. Consider the following when deciding between boots this winter. Winter features: Invest in high-quality winter boots designed to keep your feet warm and dry. Look for boots with insulation, waterproof materials, and slip-resistant soles. Socks: What you wear on your feet is a crucial component of the whole winter footwear package. Choose moisture-wicking, insulating socks to keep your feet warm and dry. Wool socks are an excellent choice for winter as they provide insulation while wicking moisture away from your feet. Sizing: Ensure your winter boots have extra room for thicker socks. A snug fit can reduce warmth, so select boots that allow for additional sock layers. Proper Lacing: Ensure your boots are laced or fastened correctly. Properly laced boots provide better support and warmth by preventing cold air from entering. Waterproofing: Apply a waterproof spray or conditioner to your boots. Waterproofing adds a layer of protection and helps prolong the life of your boots or shoes. Reapply this treatment periodically throughout the winter. Traction Aids: For particularly icy conditions, consider adding traction aids or slip-on ice cleats to your boots for improved grip and safety. Fashion and Style: You don't have to sacrifice style for warmth. Many winter boots come in fashionable designs that keep you cozy and on-trend. Our top picks: Comfortable footwear for Toronto winters Now, for what boot to pick? Below, you'll find our top picks for winter footwear, all available at our Bloor Street West location in Toronto. Sorel IV Tivoli Parc Boot WP The Sorel IV Parc Boot WP, renowned for its exceptional cold-weather performance, is a quintessential winter boot designed to keep your feet warm and dry in the harshest conditions. Its waterproof synthetic upper and seam-sealed construction protects against wet and slush environments, while the removable felt liner ensures remarkable insulation even in frigid temperatures. These boots are temperature-rated to withstand extreme cold, and their rugged outsole with a multidirectional lug pattern offers exceptional traction on icy terrain. With its classic style and versatility, the Sorel IV Parc Boot WP is a trusted companion for those who brave the coldest winter elements while maintaining a sense of enduring fashion. Portofino ID1673 The Portofino ID1673 unisex winter boot is waterproof and lined with natural wool to keep your feet warm and cozy. The double zippers and laces allow for an optimal fit and comfort. The removable insole allows you to insert your orthotics. Portofino MS105 The Portofino MS105 women's winter boot features a line bootie and is available in several colours. The outer is suede, and the winter boot is water-resistant, protecting you from the cold and the slush. Superfeet Insoles You can also supplement your winter footwear with custom orthotics or Superfeet insoles. Winter boots are not always orthopedic, so if you want added support, most winter boots have a removeable insole and the extra foot and toe room to accommodate for the inserts.
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October 21, 2023
Runner’s Knee: What Is It?
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? 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? 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? 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.
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September 18, 2023
Why Your Ankle Cracks When Rotating: A Comprehensive Guide
Although it may sound scary, ankle cracking isn't necessarily a sign to worry about. Often, ankle cracking is normal and, fortunately, harmless.  There's a minor chance ankle popping can signify an underlying condition like a sprain or tendon damage, but that's not generally the case. Ankle cracking or popping when rotating can be a common occurrence for some people. However, this doesn't mean you should ignore ankle cracking altogether. You should monitor and assess whether you experience pain elsewhere or any other symptoms associated with the ankle popping (for instance, deep pain that could be a sign of a stress fracture). Understanding your recent history also helps - be extra careful if you've experienced a recent injury or trauma. Whether severe or a non-issue, we recommend brushing up on the possible reasons your ankle cracks when rotating. Read more in our comprehensive guide below. Gas bubble release The most common cause of ankle cracks when rotating is cavitation. When you rotate your ankle, the movement can cause tiny gas bubbles to form and collapse within the synovial fluid that lubricates the joint. This sudden collapse of gas bubbles can produce an audible cracking or even popping sound. Ankle cracking in this context is normal and harmless. Ligament or tendon movement Ankle cracks when cracking can also be due to the movement of ligaments or tendons over bony structures in the ankle joint. They may produce a popping sensation or sound as they shift during rotation. Tendon snapping Why Your Ankle Cracks When Rotating Sometimes, a tendon can snap over a bony prominence in the ankle, leading to a popping sensation or sound. This typically occurs due to repetitive movements or increased physical activity. Scar tissue or adhesions Past injuries or trauma to the ankle may create scar tissue or adhesions around the joint. These tissues may stretch or release during ankle rotation, causing a cracking noise. Joint instability Ankle cracking can be associated with joint instability. If the ligaments supporting the ankle are lax or weakened, the bones may move more than usual during rotation, leading to a popping sensation. Arthritis Occasionally, arthritis or inflammation in the ankle joint can cause cracking or popping sounds during movement. This is often accompanied by pain and stiffness. Synovial cysts Synovial cysts are fluid-filled sacs that can develop within the ankle joint. These cysts may cause cracking or popping sensations when they move or change position during ankle rotation. Bone-on-bone movement In rare cases where there is existing significant wear and tear in the ankle joint, bone surfaces may rub against each other during movement. This results in cracking sounds. Be careful with bone-on-bone friction; it's a recipe for developing bone spurs, which are calcium deposits that build up over time into outgrowths. How do I know when ankle cracking is severe? In most cases, ankle cracking during rotation is benign and not a cause for concern. However, we recommend seeing a professional if you experience pain, swelling, or instability along with the cracking or other concerning symptoms accompanying the cracking. They can thoroughly evaluate and provide appropriate advice or treatment based on the underlying cause. How do I prevent or reduce ankle cracking? To reduce the occurrence of ankle cracking and maintain ankle health, you can consider the following preventive measures: Regularly perform ankle exercises to strengthen the muscles supporting the joint. Warm up properly before physical activity to prepare the ankles for movement. Avoid excessive or forceful rotation of the ankles, especially if it causes pain or discomfort. Wear appropriate footwear that provides support and cushioning for the ankles.
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September 14, 2023
Bunions 101: Causes, Symptoms, and Effective Management Strategies
Bunions - or for those who have them, the painful, bony nuisances that form at the big toe joint - are a common foot condition for older people, especially women. While surgical intervention can sometimes help those with debilitating bunions, lifestyle changes and effective management strategies can help you avoid a bunionectomy in many cases. Moreover, surgeries are usually only necessary if your bunions cause regular functional and mobility problems and chronic pain, which is often not the case. Let’s look at the causes and symptoms of bunions and explore how you can manage them without invasive measures. Image Credit: Fabrikasimf from Freepik Symptoms of Bunions Bunions protrude from the side of your big toe, forming an “L” shape angle. Additional symptoms of bunions include: More corns and calluses than you would normally have due to the big toe rubbing against the second toe Mild redness, pain, and swelling Limited movement in the big toe Severe bunions can cause overlapping toes, pain that doesn’t subside, and toe angulation of more than 40 degrees.  Photo credit: istock Causes of Bunions The main culprit? The wrong shoes! Wearing high heels may make you feel good about yourself aesthetically, but they can damage your physical health over time and are one of the main causes of bunions in women. Narrow, tight, and pointed shoes (often the design of stilettos and other types of heels) squeeze and push your toes together and forward unnaturally, increasing pressure on the big toe and leading to bunion formation.  Having another condition that targets the joints, like osteoarthritis or Rheumatoid arthritis, or one that causes an abnormal gait, like flat feet, can also hint at bunions in your future. Activities where your toes are more vulnerable than the rest of your feet, like dancing, may also be a risk factor.  Image by rawpixel.com from FreePik Bunions: Management Strategies You can tackle a mild bunion problem from home and with regular visits to the chiropodist. Here are some of the best ways you can prevent bunions from ruining your day or getting worse: Change your footwear: Ditch the high heels for comfortable alternatives and shoes with extra room in the toe box. If you’re not sure where to start, attend a shoe fitting.  Try bunion splints or aligners. They can hold the affected joint in place.  Therapeutic taping can help hold the joint in place and temporarily relieve pain.  Shoe stretching may help secure more room in the toe box and take pressure off the bunion.  Try these 5 simple exercises for bunions. They are relatively easy, low-impact, and don’t require exercise equipment.  Get custom orthotics. Orthotics might reduce excess pressure on the big toe joint and correct any biomechanical issues that are contributing to your bunions (plus they're also super comfortable!).  Ask about shockwave therapy. This innovative, non-invasive, and quick procedure is an effective management strategy for bone and joint conditions. It can help relieve pain caused by muscle tightness around the bunion. It's important to remember that bunions don't disappear like other conditions sometimes do. But successfully practicing these treatment methods can help you avoid surgery.  If you suspect your bunions are too severe for these strategies, speak to your family doctor.  Bunion products available at Feet First Clinic
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September 7, 2023
Foot Arch Pain: Causes, Prevention, and Treatment Strategies
Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan.  Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort. Read more about common causes, prevention tips, and treatment strategies for foot arch pain. Causes of Foot Arch Pain Flat Feet or Fallen Arches Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area. Overuse or Excessive Physical Activity Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region. Plantar Fasciitis Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain. The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest. Achilles tendonitis Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain. Footwear Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time. Acute Injury or Trauma An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain. Prevention of Foot Arch Pain Proper Footwear Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods. Arch-Supporting Insoles or Orthotics Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints. Gradual increase in activity If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse. Maintain a healthy weight If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain. Stretching and strengthening exercises Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain: Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg. Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat. Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds. Treatment Strategies for Foot Arch Pain Rest, ice, compression, elevation Rest: Give your feet ample time to rest and avoid activities exacerbating pain. Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day. Compression: Use compression socks or stockings if you find inflammation and swelling build-up. Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling. See more about the RICE method of recovery in our blog spotlight. Pain relief NSAIDs Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage. Physical Therapy Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort. Taping or bracing Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape. Shockwave therapy Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain. Night splints A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis. Surgery In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.
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August 31, 2023
Foot Callus Treatment: When to Seek Professional Help
Often, a foot callus will go away independently if you change your shoes and eliminate friction and discomfort. Specialized creams and foot soaks can also help speed up the process. But for an unfortunate minority, calluses can become thicker and thicker, eventually causing pain and discomfort and making it necessary to seek foot callus treatment from a chiropodist. Source: iStock At-Home Treatment for Foot Calluses You don't need to rush to the doctor every time you see a callus. In fact, many people will have a mild callus on their foot at any given time, and they aren't typically a medical priority without signs of severity. As far as foot conditions go, they are one of the most common. But it's still a good idea to keep on top of them by practicing foot care from home so you can ensure they don't get worse! Gehwol's Med Callus Cream loosens hard callus layers and may even completely remove a mild callus in up to 28 days. For additional foot health benefits, try Gehwol's Extra Universal Foot Cream, which targets calluses using a combination of natural oils and medicinal ingredients. It also has deodorizing properties and strengthens and invigorates tired feet. Moreover, you can include foot soaks in your at-home callus care routine. Try Gehwol's Refreshing Foot Bath, which keeps the skin resistant to callus formation while smoothening existing calluses. Source: Gehwol Canada Source: Gehwol Canada Seeking Professional Help For Calluses Sometimes taking care of your foot health means visiting your local foot clinic for foot callus treatment from a chiropodist. Here are some signs to look out for: Your callus is causing discomfort Your callus looks inflamed Your callus is very thick Your calluses keep coming back It hurts to put pressure on a callus when walking You see signs of an infection, like pus and drainage. This is especially dangerous if you have diabetes. You just want smooth feet, and to ensure your calluses are treated in a safe, sterile setting. Chiropodists treat calluses using sterilized tools to shave down the area. Following this, they will apply ointment or moisturizing cream to help the skin heal. Your chiropodist can also tend to calluses during a medical pedicure. In addition, foot health specialists can recommend using products to help protect pressure points from friction, like foot protection pads and custom orthotics, to ward off painful, recurring calluses. Source: iStock
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Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.