These Tips Will Help You Get More Out of Your Regular Runs

January 24, 2020

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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June 1, 2023

The Benefits of Custom Orthotics for Women

When it comes to custom orthotics for women, improved foot health is just around the corner. These days, women from all walks of life are enjoying the benefits of orthotics, from foot pain management to better posture and mobility. These perks combined reduce the average woman's chance of developing a painful foot condition. Let's look at how orthotics are becoming one of the best ways to support women's health. The Benefits of Custom Orthotics for Women Foot pain management Better posture Improved mobility Foot Pain Management Many women spend most of their time on their feet and use custom orthotics to relieve and prevent pain. WebMD notes top orthotic features that accommodate pain: Alignment and support: This corrects imbalances and abnormalities, distributing weight more evenly and reducing strain on the areas of the feet that need a break. Shock absorption and cushioning: Orthotics with shock absorbing qualities reduce the harsh impact of walking on the pavement and ground. Offloading, protection and injury prevention: Orthotics can offload specific areas of the foot or relieve pressure on injured or sensitive areas. This promotes healing and prevents irritation. Women with plantar fasciitis and sore spots on their feet (like blisters, painful corns, etc.) should try "soft orthotics" that have extra cushioning. "Rigid orthotics" are best for daily walking and working on your feet as they prevent strain and the resulting domino effect (pain throughout the lower extremities, hips, knees and back) that comes with wear and tear. If you're interested in orthotics, ask your chiropodist what type are best for your lifestyle. Posture Standing tall and maintaining good posture is important to a lot of women. It can boost self-confidence and mental well-being, but most importantly, it works wonders for your health by keeping your bones and muscles in proper alignment. Since orthotics address the misaligned position of your feet, they are a successful method of improving posture. According to the Journal of Applied Biomechanics, wearing custom orthotics over a certain period can support postural stabilization. This can help women by preventing circulation issues and the vast array of other problems that stem from poor posture. Better Health notes back pain, spinal dysfunction, joint degeneration (which can exacerbate osteoarthritis), rounded shoulders, headaches and muscle fatigue as side effects of bad posture. Improved Mobility For women struggling with daily movements, orthotics can make a world of difference. Many women adopt poor walking gaits to accommodate pain, but don't realize the long-term effects this can have. Moreover, issues like overuse injuries or arthritis can negatively impact quality of life. Luckily, orthotics enhance stability and provide more control with every step, mainly due to the support they give your foot arches. They reduce excessive motion or overpronation (inward rolling of the foot) during walking and ensure each movement has a purpose.

May 22, 2023

Custom Orthotics and Shoe Inserts: Which One Is Right for You?

Custom orthotics and shoe inserts (i.e.: over-the-counter insoles) have a lot in common. Both inserts provide support and cushioning to your feet and aim to correct the biomechanics that can lead to certain foot conditions. Custom orthotics and over-the-counter shoe inserts also have their differences. So, how do you know which one is best? Well, the most appropriate option depends on your specific feet, the foot condition, the issue you're trying to correct, and more. This article discusses the differences between custom orthotics and shoe inserts to help you choose the best option. What are custom orthotics? Custom orthotics are shoe inserts designed to fit you. The personalized fit comes from a mould of your foot, meaning the orthotic matches the foot's unique size and shape. Custom orthotics aim to address structural issues like flat feet or high arches, which, if left untreated, can cause a wide range of foot and lower limb conditions. There are four stages to getting orthotics: The orthotic assessment Casting Fitting Repairs What are Over-the-Counter Shoe Inserts? Over-the-counter shoe inserts (or off-the-shelf insoles) are pre-made insoles for your footwear which add cushioning and support. Shoe inserts are available in various materials, including foam, gel, and cork. They can relieve foot pain caused by plantar fasciitis, heel spurs, and metatarsalgia. The critical difference with shoe inserts is they are pre-fabricated and sold as-is. One of the most common brands of over-the-counter shoe inserts is Superfeet. Which one is right for you? Custom orthotics vs. over-the-counter shoe inserts The choice between custom orthotics and over-the-counter shoe inserts comes down to your specific needs and the nature of your foot or lower limb condition. The case for off-the-shelf shoe inserts If you have a mild foot condition, such as flat feet or plantar fasciitis, over-the-counter shoe inserts may provide sufficient support and cushioning to alleviate your symptoms. They are also a more affordable option compared to custom orthotics. If you prefer multiple pairs of shoe inserts, for instance, for your hiking boots, skates, or ski boots, shoe inserts may be a better option as they are more disposable. Shoe inserts can also be beneficial for lower-impact activities like walking as they provide additional support to your feet. The case for custom orthotics If you have more severe foot or lower limb conditions, such as severe flat feet, bunions, or diabetic foot conditions, custom orthotics may be the better option. They provide a higher level of customization and support and can address the specific needs of your feet to help alleviate pain, improve gait, and prevent further damage. Custom orthotics can also be beneficial for higher-impact activities like long-distance running.

May 8, 2023

Understanding and Treating Bunions: A Comprehensive Guide

Bunions can be a debilitating condition, but there is still plenty of hope to manage it and reduce the pain it causes. Bunions are joint deformities located at the base of the big toe. You may see bony bumps on the foot's inner side, which can be painful and uncomfortable. Bunions can also affect the alignment of the foot and cause the big toe to point inward toward the other toes. (They can also exist along the outer edge of the foot at the base of the little toe. These are known as bunionettes.) Understanding the causes, symptoms, and treatment methods can help spot bunions early and get you back to feeling better soon. Below you'll find a comprehensive guide to understanding and treating bunions. Causes of bunions Various factors, including genetics, foot shape, and footwear, cause bunions. Family history can dictate the likelihood of bunions due to inherited foot shape. People with foot shape abnormalities or imbalances like flat feet, low arches, or loose joints are also at a greater risk of developing bunions as these underlying conditions put more pressure on your big toe and surrounding areas. All of these risk factors are quite common; roughly six percent of Canadians yearly have foot injuries, bunions, and flat feet or fallen arches. Additionally, external factors like tight or narrow shoes or high heels can squeeze your toes together, which adds pressure and restricts movement across the toes. Over time, your big toe joint may shift, causing it to protrude outwards. Shoes with narrow toes can trigger and catalyze developing bunions, but footwear alone is not solely to blame. Symptoms of bunions The most prominent symptoms of bunions are pain and discomfort in your big toe. You may also experience swelling and redness and have a large bony protrusion at the base of your big toe. Due to the outgrowth and irritation, the skin over the bunion may become thickened and callused. The toe may become rigid and difficult to move in more severe cases. You may also experience difficulty wearing your regular footwear as the protrusion (resulting from your bones shifting) increases your feet's surface area. The rigidness of the big toe makes the big toe more susceptible to strain and over-exertion. Lack of flexibility further imbalances the weight across your feet and toes. This causes a vicious cycle that can further aggravate the bunion. Treatment for bunions Although bunions can be painful, not all hope is lost. You can do plenty to recognize bunions early or treat them via surgical or non-surgical methods to improve your quality of life. Depending on the severity, you can slow the progression of bunions or find ways to manage the discomfort effectively. The exact treatment typically depends on the severity of the bunions, a person's lifestyle demands, and their age. Milder cases may be managed and treated with non-surgical treatments, including specific devices, such as bunion splints or custom orthotics, or physical therapy. The more severe cases may require surgery, which in and of itself has its pros and cons. Non-surgical treatments for bunions Non-surgical treatment for bunions focuses on limiting further aggravation of the affected joint and slowing the bunion's progression. This in turn decreases pain and improves quality of life. Such treatments include: Alter your footwear: Wear shoes with a wide and deep toe box to reduce pressure on the bunion. Avoid wearing high heels or shoes with pointed toes. Use padding and taping: Apply a pad or cushion to the bunion to reduce pressure and protect the skin. Taping can also help to keep the foot in a more natural position. You can also try bunion splints and bunion aligners to properly align the joint as you go about your daily activities. Custom-made orthotic inserts or generic inserts like Superfeet may help to redistribute pressure and support the foot. Padding or cushions to protect your feet may also help. OTC pain relievers like ibuprofen can help reduce and keep swelling and inflammation at bay. Stretching and strengthening exercises can improve the flexibility and strength of the foot and ankle. Strengthening the muscles around the joint also halts the vicious cycle of bunion growth. Maintain a healthy weight to prevent sudden impact on your feet and toes. If non-surgical treatment for bunions hasn't improved the condition, you can explore surgical treatments, which we dive into below. Surgical treatments for bunions More than 100 different types of surgeries for bunions exist. An orthopedic surgeon or podiatrist may perform the surgery, depending on the nature and type of procedure. With surgery, the goal is physically to eliminate the bunion. However, surgical treatments have risks, and a bunion may still return in the future, so you should consult a medical professional. No one surgery is perfect for everyone; it's highly individual. Some of the more common surgeries for bunions are: Bunionectomy is a surgical procedure in which the bony bump is removed from the joint. The goal is to realign the joint with the rest of the foot to improve the position. Osteotomy is a procedure that involves cutting a portion of the bone to improve the toe's position. Arthrodesis (commonly known as joint fusion surgery) is a procedure that adjoins joints together. Resection arthroplasty is a procedure that removes the damaged joint. The joint is then rebuilt during the procedure. Artificial implant insertion is a procedure where an implant replaces the deformed first metatarsophalangeal (MTP) joint.

May 4, 2023

Top 10 Tips for Preventing Foot Injuries During Exercise

Why do foot injuries during exercise occur? The answer to this question is, essentially, several reasons. Everyone can hurt themselves while working out by neglecting proper footwear, forgetting their stretching, overexertion, and more. Since your feet are the foundation of all physical activity, paying attention to foot health and injury prevention are the best ways to continue your fitness routines without interruption. Let's take a look at how to do that. Top 10 Tips for Preventing Foot Injuries During Exercise Wear proper footwear Stretch Modify Don't overexert yourself Remember your form Start slow Improve flexibility Eat a balanced diet Take rest days Drink water Wear Proper Footwear Exercising while wearing low-quality, unsupportive footwear is a recipe for disaster. One of the best ways to avoid sports-related injuries is wearing the right footwear, which may include: Shoes: Your shoes should be well-cushioned, as this will absorb the force of the ground during footstrike. This is especially true for runners or athletes who run while performing, but it is also an important quality for light activity. By acting as a barrier between your foot and the ground, cushioning can prevent injury to the lower limbs. Furthermore, a study from the Journal of Athletic Training notes that good shoes function as the main "interface" between the person and the impact from the ground. Additionally, depending on your pronation type, stability and motion control shoes may help stabilize your movements and prevent ankle injuries. Custom orthotics: In the podiatry and chiropody field, specialists often recommend orthotics to those already experiencing an overuse injury, like plantar fasciitis or Achilles tendonitis, to prevent it from worsening. Orthotics also prevent all types of injuries by distributing your weight evenly, aligning and stabilizing your movements, and absorbing shock. To learn about the different orthotic types, you can check out our complete guide. Superfeet insoles: These over-the-counter insoles are available at Feet First Clinic and are a more affordable alternative to custom insoles. According to their FAQ page, they may help prevent common foot and lower leg injuries like shin splits, plantar fasciitis, patellofemoral pain, Achilles tendonitis, and IT band syndrome. Stretch You should warm up for physical activity by performing stretches and exercises targeting different muscle groups. You should also cool down after a workout by stretching. People stretch because it expands the muscle fibres, making them stronger and more pliable (and thus less prone to injury!). Prevent foot injuries during exercise by checking out these stretching articles: Dynamic Stretching The Perfect Stretching Routine Modify Both athletes and those with mobility issues should understand the importance of modifying fitness routines. When you try a new workout, you may find it too challenging to complete the first time. And if you ignore this and push it, you can easily hurt yourself. It is extra important to modify your routine if you notice pain or discomfort, which is quite different from "feeling the burn" or being tired from exercise. The best thing to do in these scenarios is modify your workout and practice gradual progression, which helps your body adapt to different intensity levels. You can modify workouts by reducing weights, slowing down, sitting down instead of standing, reducing impact levels, and resting for longer periods. There are also easier versions of several exercises, like modified push-ups or modified planks. Don't Overexert Yourself It's always amazing to see what our bodies are capable of, but there is a clear difference between a successful workout and overexertion. When you put too much pressure on your feet, you can easily experience a stress fracture, which is a tiny crack(s) in the foot's bones, as a result of increasing activity levels too quickly or working out for too long without a break. Overexertion can also lead to ankle sprains and common overuse injuries. Remember Your Form Proper form keeps you from putting physical stress on the wrong muscle groups. Likewise, it helps you activate the appropriate muscles and prevents overuse injuries. For example, if you perform a squat but neglect proper form, you can put too much stress on your feet without engaging the glutes and hamstrings (the target muscles). Good form also aligns your body correctly, which consistently protects your joints. Photo by Anna Shvets from Pexels Start Slow This goes without saying, but if you've never exercised consistently before, you don't want to start with intense routines or complicated sports you don't fully understand. Not only does "starting big" pose a high injury risk, but if you don't do as well as you'd hoped, it can hurt your confidence and stop you from exercising in the future. Instead, start your new healthy lifestyle with beginner-level workouts at the gym, home, or outside. Improve Flexibility When you focus on flexibility, your range of motion will improve over time, lessening your risk of sustaining a foot injury. Flexibility can also promote good posture, which helps you maintain proper form and align your lower body, thereby reducing the stress on your feet. Flexibility can also boost blood circulation because flexible muscles are better at receiving oxygen and other nutrients. This helps you heal from mild aches and pains and prevents future injury. Prevent foot injuries during exercise by working on flexibility: Top 5 Best Flexibility Stretches Eat a Balanced Diet Eating a nutrient-rich diet and avoiding overeating will help you maintain a healthy weight. Unfortunately, excess weight puts too much pressure on your feet and lower legs, making your body's foundation much less sturdy than it should be. Unhealthy foods can also cause inflammation, leading to muscle soreness and joint pain, which can flare up during exercise, distract you, and cause an injury. Furthermore, overeating sugar and processed foods can make you suddenly feel lethargic during an activity. This can make you lose focus and sustain an injury. Photo by Ella Olsson from Pexels Take Rest Days Resting for a day or two during the week can reduce inflammation and muscle fatigue in time for your next workout, but the main purpose of rest days is to give your body time to repair and replenish energy stores. When you ignore this advice and try to exercise every day of the week, you can easily worsen the aches and pains you're already feeling or simply burn out. This will make you give up on exercise, cause you to lose focus and hurt yourself, or put you at risk of developing an overuse injury. Drink Water Dehydration can easily sneak up on us, and you can experience mild dehydration after forgetting to drink enough water for a few days. Proper hydration helps prevent sudden muscle cramps. These can feel alarming during exercise and cause you to experience a sudden fall. Furthermore, hydration helps to regulate your body temperature, keeping you comfortable and focused during physical activity. Drinking enough water also helps with the elasticity in the foot's tissues, which may become dry and stiff when you don't drink water. This reduces your risk of sustaining a stress fracture or developing Achilles tendonitis.

April 27, 2023

How to Alleviate Foot Pain During Pregnancy

Pregnancy can alter your life in more ways than one. From cravings to hormones, it's a challenging (yet rewarding) nine months. One of the most frustrating aspects of pregnancy is the foot pain that comes along with it. Let's look at how you can alleviate foot pain during pregnancy while you wait to welcome your little one! How to Alleviate Foot Pain During Pregnancy Change your shoes Wear compression stockings Try orthotics Move (when you can) Practice self-care Photo by Amina Filkins from Pexels Change Your Shoes Did you know that your feet can grow in size during pregnancy? As a result, foot pain can occur when you ignore the need to shop for new shoes that accommodate this growth. Thanks to fluid retention and an increase in soft tissues, pregnancy can permanently change the size of your feet. The ligaments in the feet can also change while they try to support excess weight. As a result, your feet may become wider and flatter. To deal with this phenomenon and alleviate foot pain, get a proper shoe fitting or shoe stretching (for certain shoe types) if you notice your footwear is feeling a little too tight. The best shoes for pregnancy should have the following features: Width options Low heels Breathable materials Sufficient toe box room Arch support Cushioning Thick soles Wear Compression Stockings Compression stockings provide gentle pressure to the feet and lower legs during pregnancy. Specifically, they boost blood circulation, alleviating foot pain. Triggering blood flow can also be a preventative measure and stop blood clotting and pooling. Compression socks can also prevent varicose veins, which can be very painful. It's a common myth that compression socks look unflattering or unfashionable; in fact, they look the same as traditional socks and hosiery and come in various colours and styles. To get a pair of compression stockings or hosiery, you can get a prescription from your family doctor. Then simply come to Feet First Clinic to be measured by our staff. Try Orthotics During pregnancy, you may notice you suddenly have flat feet, whereas before, you had more of a pronounced arch. Luckily, custom orthotics can help correct the abnormal walking patterns you may develop due to flat feet, which will help stabilize your movements. With these corrections, you can avoid additional pain in the lower back, hips and knees. Orthotics will also provide shock absorption, protecting your feet from the ground's harsh impact. In addition, using orthotics to correct your gait will prevent future pain after you give birth since your feet may not immediately revert to the way they were before pregnancy. Move (When You Can) It's no surprise that pregnancy can make you feel lethargic. But it's important to perform light stretching exercises as they can do a world of good for your feet! They will strengthen the muscles in your feet and lower legs while improving blood circulation. Some examples include lightly massaging the bottom of your feet with a golf ball or water bottle(see below), or you can perform the calf stretch on a step, which gently stretches the soles and lower legs. Your chiropodist can recommend specific stretches for target muscles, and you can also refer to Feet First Clinic's Pinterest page for quick and easy routines. https://www.pinterest.ca/pin/782007922795231123/ Practice Self Care Below are some additional ways to alleviate foot pain during pregnancy. Many of them are luxurious, relaxing and fun! Enjoy a foot massage Self-massage your calves and flex your feet when you experience cramping Soak your feet in a warm foot bath to relax your muscles Moisturize your feet (rubbing your feet will also boost blood flow) Stay hydrated and avoid salty foods to prevent swelling and inflammation Try not to stand for long periods without resting

April 24, 2023

Diabetic Foot Care: What You Need to Know

With 11 million Canadians living with diabetes, chances are high that you or someone you know has one of the various forms of the condition. Diabetes can directly impact the health of our feet, which can cause various foot problems if left untreated. From nerve damage and reduced blood vessel functionality in our feet and legs, proper foot care is essential to help manage and live with diabetes. Read on to learn more about common foot conditions in diabetic patients, prevention, and when to seek professional help. Common foot problems in diabetic patients Diabetes can cause damage to the nerves and blood vessels in your feet, leading to serious foot problems if left untreated. Proper foot care is crucial for people with diabetes to prevent complications. The most common foot conditions in diabetic patients are: Neuropathy Foot ulcers Infections Calluses and corns Dry skin Peripheral vascular disease Charcot foot Because they're at aa heightened risk of certain foot conditions, diabetes patients should take extra precautions when caring for their feet. Diabetic foot care prevention and management So, what does caring for your feet when one has diabetes mean precisely? The key element of diabetic foot care is prevention; this is the best way to manage the effects of diabetes on your feet. We recommend following a mix of the following to help manage any side effects of diabetes effectively and to help prevent any existing conditions from worsening: Check your feet daily for cuts, blisters, sores, swelling, or other abnormalities. Wash your feet with warm water and mild soap daily. Dry them thoroughly, especially between your toes. Apply a moisturizing cream or lotion regularly, but avoid applying it between your toes, as this can create a moist environment that promotes fungal growth. Cut your toenails straight across and file the edges when trimming. Avoid cutting the corner or cutting nails too short, as you may increase your risk of ingrown toenails. It is best to get this done by a chiropodist to prevent complications. Choose shoes that fit well and provide good support. Avoid shoes with pointed toes or high heels, as they can cause pressure points that can lead to blisters and calluses. Pair good shoes with clean, dry socks. Protect your feet from injury by wearing shoes or slippers at all times. Have your feet examined by a healthcare provider at least once a year. You should also see a chiropodist or podiatrist for foot care (i.e.: callus treatment, nail trimming) at least every 2 - 3 months, especially if you have foot problems or are at high risk for foot complications. DIY foot care for people with diabetes can lead to unintended complications. When to seek professional help when experiencing diabetes-related foot conditions There are several specific situations where we recommend seeking professional help regarding diabetes-related foot conditions. If you experience any of the following, seek medical attention shortly: Suppose something is on your feet, like a cut, bump, bruise, lesion, or skin irregularities. With diabetes, you're at a higher risk of these conditions worsening. If you notice any wounds or sores on your feet, you should seek professional help immediately. A pre-existing condition worsens rather than improves. You lose feeling in your feet or toes. Sudden bouts of swelling or inflammation Since diabetic foot care is all about preventing and managing the effects of diabetes, recognizing signs and symptoms early (whether yourself or through check-ups) is critical to staying healthy. How a foot clinic can help with diabetic foot care A foot clinic can be your best friend when managing and preventing foot problems in diabetic patients. Prevention is key when it comes to managing and treating diabetes-related foot complications. Foot clinics offer regular check-ups on common foot conditions, advice on a diabetic foot care routine, shoe fittings, footwear recommendations, and custom orthotics. If you have diabetes, you should attend at a foot clinic every 2 to 3 months

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Running on a Treadmill Doesn’t Have to Hurt

Don’t Over-Use Your Body

Analyze Your Gait

Here’s to Many More Years of Foot Care!

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Related Posts

The Benefits of Custom Orthotics for Women

Custom Orthotics and Shoe Inserts: Which One Is Right for You?

Understanding and Treating Bunions: A Comprehensive Guide

Top 10 Tips for Preventing Foot Injuries During Exercise

How to Alleviate Foot Pain During Pregnancy

Diabetic Foot Care: What You Need to Know

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