Simple Hacks To Prevent Cracked Toenails

February 25, 2021

Recently, I noticed before jumping into the shower, one of my toenails beneath the polish was a bit jagged. Upon further inspection, I realized I had a Cracked Toenail. That’s right, split right down the center. What did I do to deserve this, I thought? In my very temporary melodramatic state, I got out my cuticle clippers and cut the nail swiftly, rounding it out as much as possible to avoid further catching in my socks. Briefly mourning the loss of my decent pedicure for the time of year, I showered as usual and took it as a sign to add some exaggerated oomph to my blog post.

As an active person, specifically with running, I keep my toenails short. They usually have a (vegan, non-toxic) nail polish on them year-round, and the polish remover I use is also all-natural. I pondered the reason as to why my toenail cracked. I listed out the care (and adornment) I give them. I assessed the level of stressors of everyday movement they incur. In truth, except for some bruising moments from physical fumbles over the years, my nails are healthy and strong. With research via the Feet First blog, I came across an article outlining Cracked Toenails.

How 2020 of my toenail to finally and literally crack under pressure and perhaps it was a long time coming. Maybe I should have been counting my lucky stars that this had not happened earlier. I put an excess of running miles this year thanks to the quarantine. I simply had more time and determination. My body has had to alter and adapt, and sometimes that means some flaws will come to the surface for review. Luckily, I can say that the toenail is fine, and will regrow in time. However, if it is more of a serious issue, Please Do Not Hesitate to Reach Out to Us Here at the Clinic.

There are a few little tweaks to my foot care I am incorporating, especially over the winter.

Keep Your Toenails Short

And file/trim them regularly. Regardless of your physical activity, regular maintenance will keep your comfort level high. Here is a reference to best Cut Your Toenails.

Extend Your Moisturizing to Your Nailbeds

I recommend DIY Foot Baths to soothe aching feet, but also to keep them exfoliated and moisturized. We carry Gehwol at Feet First. They have a great range of products to help keep the skin on your feet and your toenails soft and smooth.

Choose Natural Nail Polish

For those who enjoy a nice pop of colour to look down and see throughout the winter months, I advocate for Non-Toxic polishes that do not harm your nails or the environment. I primarily use salon-grade Zoya, and Montreal’s very own Trust Fund Beauty. Remember, an acetone-free polish remover is also important! Often polishes (and removers) that are chemically enhanced will cause Discoloured Toenails and fingernails. This can mislead you into thinking you have a fungal infection.

Nail polish splash form bottles isolated on white background (with clipping path)

Rethink Your Footwear and Socks

Is it the style of shoe you are wearing? Are your socks thick enough? How is your gait being affected? If your toenails are constantly being impacted with activity, it’s worth some research into what’s most supportive for your feet. Feel free to investigate the brands we carry.

Don’t Overlook a Small Issue

If you begin to experience more trouble with your toenails, it’s worth speaking to our knowledgeable staff. We can help you in a variety of ways, from diagnosing a deeper issue to picking out some new running shoes to best support your workouts. Call us today at 416-769-FEET(3338) and book your appointment!

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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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.

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

August 19, 2023

Back to School Shoes for Kids 2023: A Comprehensive Guide

Your child is about to return from summer camp and gear up for the school year. As a parent, it's time to shift your shoe guide focus from summer adventures to 2023 footwear trends for the classroom, playground, school gym, and more! This guide will discuss the best 2023 school shoes for kids and other vital foot health tips for children: Know your child's condition Invest in orthotics Get the right shoes Get ready for the elements Sizing, sizing, sizing Prepare for gym change rooms Image Credit: Katerina Holmes from pexels Know Your Child's Condition There are a wide variety of foot conditions unique to children. Knowing if your kid is struggling with one is the first step towards securing quality footwear and the best kids shoes for 2023. Common foot conditions in children include: Pediatric Flat Feet: Most kids have flat feet in their toddler years before arches form by age 5. However, some kids struggle with flat feet for much longer. Arch support is extremely important for little ones with flat feet. Studies show that kids who wear footwear with added arch support enjoy less physical foot pain, improved mobility and even bonuses like faster stair ascent time (although kids shouldn't be running on the stairs at school!). A stability shoe like the ASICS GT-1000 runner, or custom orthotics, are highly recommended for kids with flat feet as the GT-1000 series is for people who overpronate (meaning the foot lands on the outside of the heel, which transfers weight incorrectly and causes pain over time). Sever's Disease: This disease occurs when the growth plate on the back of the heel becomes inflamed. It is common in growing kids, especially young athletes. One of the major risk factors of Sever's disease is having an overactive child exert energy without considering the proper shoe recommendations. Choosing school shoes with a deep-heel cup can help relieve pain. Osgood-Schlatter Disease / Growth Spurts: Running and jumping kids can develop Osgood-Schlatter disease in the knee, which feels like swelling and pain below the cap. It can also sometimes be attributed to growing pains and spurts. You can soothe symptoms by suiting your kids up with shoes with good shock absorption. Shock absorption dilutes the hard ground and gym floor's effect on your child's joints. Pigeon-toeing: Children who walk with their feet pointing inward are pigeon-toeing or in-toeing. Dealing with pigeon-toeing can be tricky because some specialists suggest you shouldn't use corrective shoes until the child is around nine or 10 so they have a chance to naturally grow out of it. ASICS GT-1000 for grade school kids. image credit: asics website Invest in Orthotics From flat feet to growing pains, custom orthotics help with most musculoskeletal foot conditions common in children. School floors are notoriously hard and flat, so the extra arch support, shock absorption and cushioning can help with a pre-existing condition and keep it from progressing into more painful territory by putting more strain on vulnerable areas. Get the Right Shoes Quality footwear can make the difference between a painful day at school and a day with some relief and comfort. But how do you know what school shoes to buy for your kids? It may depend on their foot type: Kids with low arches and flat feet that persist after age five should consider a stability shoe like the ASICS GT-1000 for kids. It will correct the overpronation we discussed earlier with extra support in the midsole and arch area and prevent their abnormal gait pattern from causing more discomfort. You should also consider the needs of children with neutral gaits. The ASICS Novablast is built to accommodate growing feet and may be a solid choice for its extra cushioning and energetic bounce underfoot. ASICS Novablast for kids. Image credit: Asics Website Sizing, Sizing, Sizing Some kids may need to attend a shoe fitting before returning to the classroom. To ensure shoes fit for the whole school year, leave half an inch of room from the toe to the end of the toe box to account for growth spurts. If your child feels like their toes are being squished on the sides, look for shoes with added width. Prepare for Gym Change Rooms We all know schools are a breeding ground for the common cold. But your child can also contract highly contagious foot conditions like warts, athlete's foot and toenail fungus if they don't protect their feet in the locker rooms and change rooms. To prevent this, ensure your kid heads to school with flip-flops, shower shoes or sandals in their gym bag. Get Ready for the Elements Hopefully, your child already has a pair of the Saucony Peregrine from their camp adventures. But if not, it’s never too late! Your kids should always be prepared for mud, rain, sudden light snowfalls, and other weather events. The Peregrine ice is perfect for the fall months leading into winter and shields your child’s feet from moisture while offering an excellent grip on the ground and slippery pavement. Saucony Peregrine for Kids. Image Credit: Saucony Website

July 17, 2023

Black Toenail: Causes, Treatment, and Prevention Tips

Black toenails can be an unsightly but under-discussed topic for some individuals. The condition can stem from an injury, an underlying health issue, or ill-fitting shoes. A black toenail is likely a bruise under the nail, called a subungual hematoma. Seeing a black toenail at first glance can be alarming and uncomfortable, especially for first-timers. Fortunately, the discolouration and potential pain associated with blackened toenails are generally not a cause for concern. While the condition may not always be serious, understanding its possible causes, prevention methods, and treatment options is crucial for maintaining overall foot health and finding relief. Today, we'll focus on black toenails. In this article, you'll learn more about the common causes, treatment options, and prevention tips for black toenails: Causes of black toenails Causes of black toenails typically fall under three categories: injury, footwear, or an underlying health issue like a fungal infection. Below we dive into the three most likely culprits in more depth. Trauma or injury Stubbing the toe, dropping something heavy on your foot, or repetitive pressure from running or soccer can lead to a black toenail. Repeated pressure or friction to the nail bed can damage the blood vessels under the nail, ultimately creating a black toenail. For instance, marathon runners often get black toenails after running long distances. Ill-fitting footwear Shoes that are too tight or do not provide adequate toe room can cause repeated pressure and friction on the toenail. Whether on the job or wearing the wrong shoes for your partaking activity, ill-fitting footwear can be the culprit for black toenails. Fungal infection Sometimes, a black toenail can result from a fungal infection that affects the nail bed. Rare causes If none of the above apply to you, you shouldn't necessarily rule out rarer causes. In this case, consult a medical professional for a proper diagnosis. Rare causes of black toenails include: Malignant melanoma Chronic ingrown nail Other health problems Treatment for a black toenail Generally, black toenails aren't severe and are more of a sight for sore eyes. If you have a black toenail, you can do the following: Observation and self-care: If the black toenail is painless and there are no signs of infection, you can let the nail heal independently. It will typically take several weeks for the discoloured nail to grow naturally. The discolouration could take 6-8 months to disappear as the nail grows and you trim away the culprit. Rest and elevation: Resting and elevating the foot above heart level can help reduce swelling and promote healing. Ice: Applying ice packs wrapped in a cloth to the affected area can help reduce pain, inflammation, and swelling. Pain relief: Over-the-counter pain medications, such as acetaminophen or ibuprofen, can alleviate pain if necessary. Protective padding: You can use cushioned bandages or moleskin padding to protect the affected toe to prevent further irritation. Professional treatment: Sometimes, a foot specialist may need to drain the blood from under the nail to relieve pressure and facilitate healing. Paint your nails: If aesthetics are a primary concern, you can cover the nail with nail polish to hide the visible signs of a black toenail. Just first make sure you don't have any exposed skin or abrasions, as this can then lead to infection. Prevention tips for black toenails Prevention for black toenails hones in on proper nail care and hygiene and investing in the proper footwear: Invest in your footwear: Ensure that your shoes fit well and provide enough room for your toes to move freely. Avoid tight or narrow shoes that can cause pressure on the toenails. Investing in the proper footwear also means having specific footwear for each purpose - for instance, at work, casually, or while playing a sport. Protect your feet: If you engage in activities that pose a higher risk of a toe injury, such as sports or heavy lifting, consider wearing protective footwear or toe guards. Trim your toenails: Trim your toenails straight and avoid cutting them too short to prevent trauma or ingrown nails. For more tips on how to cut your toenails, read our nail trimming guide. Further, use toenail clippers for your toenails, not fingernail clippers. Maintain good foot hygiene and habits: Keep your feet clean and dry to minimize the risk of fungal infections affecting the nails. Regular inspections: Regularly examine your feet and nails for any signs of damage or discolouration. Promptly address any issues to prevent further complications. If the black toenail is accompanied by severe pain, signs of infection (such as redness, swelling, or discharge), or if it doesn't improve within a few weeks, it's advisable to consult a healthcare professional. They can assess the condition, provide appropriate treatment, and ensure no underlying issues require further attention.

June 22, 2023

Understanding the Bones of the Foot: A Comprehensive Guide

The human foot has 26 bones, 39 joints, and over a hundred muscles, tendons and ligaments that keep it working properly. Let's learn about the most important bones of the foot, what they do, and their role in foot health. Understanding the Bones of the Foot Tarsal Bones Metatarsal Bones Phalanges Treatment Options for Bone-Related Foot Pain Causes Photo by macrovector on Freepik Tarsal Bones Mount Sinai notes the tarsal bones in the foot are responsible for ankle movement and make up the rear of the foot. There are seven tarsal bones in total: The Talus Bone: This is a small bone, sometimes called the ankle bone, that helps you stand and keeps your ankle moving smoothly. The Calcaneus Bone: Also called the heel bone, this is a large, strong bone at the back of the foot that transfers body weight to the ground. The Tarsals: Five bones that work together to form the midfoot arch. The formation of these bones may pronounce your arch (high arches) or flatten it (flat feet). The height of your arch determines the level of arch support you need from your shoes or custom orthotics. Tarsal bones also act as critical attachment points for various leg and foot muscles. Metatarsal Bones Five tubular bones in the middle and the top of the foot (the forefoot) connect the tarsal bones to the phalanges. Metatarsal bones look similar to each other and are numbered one to five, or from medial to lateral, by healthcare professionals. Each bone contains the following parts: Proximal base: Connects to the tarsal bones Slender shaft: Extends along the forefoot. Distal head: Connects to the phalanges in the toes Metatarsal bones are the most vulnerable to blunt-force foot injuries. Their main function is to support body weight, help with balance and walking, and they play a role in forming foot arches. Phalanges The phalanges are 14 bones that make up the toes. The big toes and other toes consist of different phalanges: Big toe: Consists of the distal (joint close to the top of the toe) and proximal (joint in the middle of the toe) phalanges Other toes: Consist of three smaller phalanges called sesamoids, which look like pea-shaped bones Phalanges bend your toes properly and help with lateral movements, navigating strange surfaces, and balance. Image by brgfx from Freepik Treatment Options for Bone-Related Foot Pain Causes Foot pain often correlates with the bones of the foot, namely blunt force trauma (stubbing your toes, dropping an object on your foot, etc.) and stress fractures. Here are some additional common issues: Osteoarthritis: Causes inflammation and pain via degradation of the cartilage in the joints Bunions: Associated with arthritic changes in the bones of the foot Sesamoiditis: Pain and inflammation in sesamoid bones in the toes Hallux Rigidus/Limitus: Decreased range of motion and stiffness in the big toe joint Hammertoes: Bent and contracted toes caused by arthritic changes Practicing foot care by performing stretches and exercises before and after all activities can help with many of these problems. Gentle exercises can also be a part of the rehabilitation process for healing fractures and trauma. However, if your injury is acute, you should practice the RICE method from home (rest, ice, compression elevation) before beginning rehab. Other treatment options include wearing proper footwear and inserts, taking a safe amount of anti-inflammatory medications, splinting, bracing and taping methods, aligners, and potentially shockwave therapy. You may need surgery if your condition is considered prolonged and severe.

June 19, 2023

Toenail Anatomy: Exploring the Structure and Functions of Different Parts

Toenails serve a critical role in the health of our feet. They are are sensory organs that act like a shield, providing a critical layer of protection. The various parts of the toenail comprise toenail anatomy. These parts work together to protect the underlying tissues of the toe and aid in walking and other activities. Toenails may look like a singular unit, they're actually pretty complex. In this blog post, we'll dive into the structure and functions of the different parts of our toenail anatomy, providing a deeper understanding of this often-overlooked aspect of foot health. Nail plate The nail plate is the hard part of the nail and is comprised of a tough protective protein called alpha-keratin. Keratin adds strength and durability to the nail. The nail plate grows out from the nail matrix. It is translucent, and its colour can vary from white to yellowish-brown, depending on the thickness and the presence of underlying tissues. The end of the nail plate is part of the nail you trim away when clipping your toenails. Nail bed The nail bed is the skin under the nail. It nourishes and supports the nail. The nail bed is composed of blood vessels, nerves, and cells called melanocytes, all of which combine to produce the pigment that gives the nail its colour. When the nail bed is damaged, you may notice your toenail appears to change colour. For instance, your nail bed may produce a purple/darkish colour known as a black toenail, which occurs when the nail bed is damaged and pools blood. Nail matrix Did you know it takes roughly 18 months for a toenail to grow its entire length? This is thanks to the nail matrix, which helps dictate toenail growth. The nail matrix is the part of the nail bed that produces new nail cells. It is at the base of the nail plate, just beneath the cuticle. The nail matrix contains specialized cells called keratinocytes, which produce the protein that forms the nail plate. Lunula The lunula is the crescent-shaped white area at the base of the nail plate. It's the actively-growing component of the nail. The lunula is sometimes called the "half-moon" of the nail due to its curvature and half-ringed shape. Cuticle The cuticle is the thin skin layer covering the nail plate's base. It protects new nails from bacteria when they grow from the root, and also helps to keep the nail plate hydrated. Nail folds The nail folds are the skin folds surrounding the sides and base of the nail plate. They help to anchor the nail plate in place and provide support and protection to the surrounding tissues. Nail folds direct the nail growth in the correct direction and shape. When the nail folds are damaged, you may experience horizontal grooves across the nail, known as Beau's lines. Nail groove The nail groove separates the nail plate and the nail fold. It helps to direct water and debris away from the nail bed.

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Simple Hacks To Prevent Cracked Toenails

Keep Your Toenails Short

Extend Your Moisturizing to Your Nailbeds

Choose Natural Nail Polish

Rethink Your Footwear and Socks