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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March 30, 2023

Custom Orthotics: The Solution for Chronic Foot Pain

For those with chronic foot pain, it can be downright impossible to achieve pain management on a substantial level. But if you wear custom orthotics with your shoes, long-lasting comfort may be just around the corner. Custom orthotic insoles are among the most popular medical devices chiropodists offer their patients. Per Harvard Health , foot specialists prescribe orthotic inserts when the "muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are causing pain, discomfort, and fatigue." The key word here is "custom," meaning these insoles are specifically designed for your unique needs and tailor-made to target each individual's chronic pain. They are not the same as insoles you can buy over the counter, which appeal to the masses. But it's not enough to simply take our word for it. Understanding the science behind custom orthotics and how they aid so many different foot issues is important. In today's blog, we'll explore three main topics: How custom orthotics treat chronic foot pain What conditions can you treat with custom orthotics? How to acquire custom orthotics How Custom Orthotics Treat Chronic Foot Pain Orthotics have one main job: to correct the foot's walking and standing position. Those with a painful foot condition, or those predisposed to developing one due to flat feet or high arches, often adapt slightly unusual walking patterns to compensate for their less-than-ideal foot structure. The two main ways we do this include: Overpronation (flat feet): When the foot and ankle roll slightly inward and downward with every step. In this case, orthotics adjust your foot's position by offering sufficient arch support. Underpronation/Supination (high arches): When the foot's heel leans outward, putting excess weight on the outer edge of the foot. Orthotics can correct this by stabilizing the foot's steps. Orthotics also help with chronic foot pain caused by joint and muscle conditions like arthritis and pain caused by severe foot deformities, such as bunions and hammertoes. They do this by placing the foot in a position that reduces excess force and pressure on the foot's mot vulnerable and painful areas during movement. Not only does this relieve strain, but proper alignment of the feet can also help avoid future back, knee and hip pain. What Foot Conditions Can You Treat With Custom Orthotics? Custom insoles can help treat a wide array of common foot issues. Some of these: Plantar fasciitis: Orthotics support the foot's arch and provide extra cushioning and shock absorption for the heel. Osteoarthritis: Orthotics immobilize, support, or correct the joints' movements while stabilizing walking. Bunions: Orthotics help reduce excessive pressure on the big toe joint. Morton's neuroma: Orthotics prevent the rolling together of bones in the metatarsal arch (the arch responsible for distributing weight, located just behind the ball of the foot). Metatarsalgia: Semirigid orthotics reduce pressure in painful areas and support the feet. Achille's Tendonitis: Orthotics reduce the load and strain on the Achille's tendon while supporting the foot as the tissue heals. Gout: Supportive orthotics with sufficient cushioning can help with gout attacks by reducing joint pressure. Hammertoes: Orthotics counteract the muscle-tendon imbalance that causes hammertoes. They also align the bones in the foot and provide cushioning in crucial areas. How to Acquire Custom Orthotics The best way to secure the perfect pair of custom insoles is to schedule the appropriate appointments with your chiropodist. They start with a thorough biomechanical assessment that includes a test of your range of motion and weight-bearing tendencies, as well as a gait analysis. Following this, your chiropodist will use one of several casting techniques to make custom orthotics by capturing your foot in the ideal position. And lastly, you can schedule an appointment for a fitting when your orthotics arrive to ensure they're working properly. Check out our main orthotics page to read more about securing custom orthotics. You can also learn more about the benefits of custom orthotics and the several different kinds by viewing our comprehensive guide to orthotics.

March 23, 2023

Understanding and Managing Foot Pain in Diabetic Patients

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

March 20, 2023

Foot Arch Pain: Causes and Treatment

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

February 23, 2023

The Link Between Foot Health and Overall Wellness

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

February 20, 2023

The Importance of Proper Footwear for Athletes

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

February 6, 2023

Common Foot Conditions in the Elderly and How to Treat Them

Age is just a number, but age starts to catch up with us at a certain point. As much as we want aging to slow, getting older comes with its fair share of aches and pains. Few people age the same; it is a complex process. Environment, genetics, exercise, and many other factors mould who we become as we enter our elderly years. This also applies our feet. As we age, our feet become more susceptible to various conditions such as arthritis, plantar fasciitis, bunions, foot injuries and chronic pain. Our latest blog is all about common foot conditions in the elderly and how to treat them. What happens to our feet as we age? Did you know that when you turn 70, you'll be 25,550 days old? That helps put the body's remarkable ability to withstand constant wear and tear into perspective. Beyond just a number, there are also physiological changes that occur as we age. Your feet may get bigger. Your feet may widen. Muscles, tendons, and ligaments also wear down, putting you at greater risk of certain foot conditions. You may notice you experience foot pain and other problems more often. Any number of the following may happen: Weakness Frailty Exhaustion Gait alteration Balance difficulties Increased swaying while walking Decreased walking Walking speed As we age, it's essential to check how you feel regularly. A bonus would be to have your feet checked regularly. Our team of expert foot specialists can help you manage acute and chronic conditions that affect the toes, feet, and ankles. Most common foot conditions in the elderly Foot conditions amongst the elderly may include bone injuries, toenail damage, foot deformities, and muscle and tendon damage. It's important to note that most of these conditions are not specific to the elderly, but age contributes to increased risk. Below we break down the following common foot conditions in the elderly and how to treat them: Bunions Osteoarthritis Fat Pad Atrophy Thickened or Discoloured Toenails Gout Plantar Fasciitis Stress Fractures 1. Bunions What are bunions? A bunion is a deformity of the first metatarsophalangeal joint ("MTP" joint for short). The first MTP is the joint of the big toe. (Essentially, the big toe's "knuckle.) Damage to this joint can cause bone misalignment over time. Eventually, the bone shifts and protrudes at the base of the big toe. Bunions affect approximately one quarter to one third of adults, and women experience the foot condition more often than men. As we age, bunions worsen. Although there is no "cure" for a progressive foot deformity, you can lessen the effects and pain associated with bunions through several habitual changes. How can I treat bunions? You can choose either invasive treatment or non-invasive bunion treatment. In most cases, you can manage bunions with non-invasive treatments, though surgery is the only way to remove the bump altogether. Footwear modification: Avoid tight shoes that squeeze the toes and ditch your high heels. You may also find that orthopedic shoes that stretch or come in wide widths effectively accommodate your bunion in your footwear. Shoe stretching is also an effective method for changing the structure of your current footwear. Anti-inflammatories: Specific medication like NSAIDs or ibuprofen reduces joint inflammation and relieves pain. Splints/aligners: Medical-grade bunion splints and bunion aligners help stabilize the joint. You can choose from medical-grade plastics or a toe sleeve based on your preferred rigidity. Taping: A specialist tapes the joint to keep the big toe in place, prevent further misalignment, and manage pain and inflammation. Supportive insoles or custom orthotics: Supporting your arches and correcting poor biomechanics can reduce pressure and strain on the first MTP joint. Bunion exercises: Basic exercises to strengthen foot muscles can better support and stabilize the joint, thus decreasing pain over time. The treatments you see above are all available at Feet First Clinic. 2. Osteoarthritis What is osteoarthritis? Osteoarthritis is not only the most common variant of arthritis; it is also one of the most common foot conditions in the elderly. Osteoarthritis is the "wear-and-tear" arthritis that causes degeneration of the cartilage in our joints. Reduced cartilage in our joints causes pain and can lead to other foot conditions like bone spurs. Your toes are most susceptible to osteoarthritis. Age plays a significant role in developing osteoarthritis. Wear and tear of our joints accumulate over time. Also, post-menopausal women risk developing osteoarthritis through osteoporosis (low bone density). How can I treat osteoarthritis? Osteoarthritis is a degenerative condition, meaning what's done cannot reverse. The cartilage in your joints doesn't re-grow, so treatment aims to slow the effects of osteoarthritis and reduce pain. Effective treatment includes a combination of the following: Active rehabilitation: Physiotherapy, massage, and exercise all help reduce the effects of osteoarthritis by promoting solid muscles. Stronger and more balanced muscles and feet reduce the strain on affected areas where you may have osteoarthritis. Medication: Anti-inflammatories can help control inflammation. Proper footwear: Specialized shoes can accommodate deformities of osteoarthritis (like bunions or hallux rigidus). The right shoes or boots can support your feet, provide balance, and offer cushion. Custom orthotics: Orthotics can be customized to add or reduce your reliance on certain parts of your feet. Controlling the impact on affected joints can help prevent further joint damage by distributing the impact and weight elsewhere. Limit awkward movements: If you find your joints are sore after a particular activity, consider reducing, modifying, or stopping the activity. For instance, if lunges hurt your foot, consider finding a replacement exercise. Surgery: If the joint is damaged extensively, a doctor may recommend surgery. Surgery and removing part of a bony outgrowth can be effective if the sheer volume of bone buildup is the culprit. If you experience osteoarthritis and are looking for orthotics, a gait analysis, or proper footwear, visit Feet First Clinic for solutions. 3. Fat pad atrophy What is fat pad atrophy? The heel fat pad is a cushion to absorb shock and distribute plantar force on impact. As we age, the heel fat pad gets atrophies and gets thinner. This can put you at a greater risk of heel injuries and other foot conditions. The increased pressure on the heel can cause you to overcompensate with other parts of your body, and weight distribution becomes unevenly distributed. How can I treat fat pad atrophy? You should reduce the pressure on your heel if you suffer from fat pad atrophy. Custom orthotics are effective as the personalized insoles provide padding and support and help distribute weight across the complex network of foot muscles. Be sure to also wear shoes with lots of padding and cushioning, like the ASICS Gel-Nimbus. 4. Thickened or Discoloured Toenails What are thick or discoloured toenails? Thick toenails and discoloured toenails are a byproduct of aging and are one of the most common foot conditions in the elderly. As we get older, toenail growth declines. As such, nail cells begin to accumulate at a faster rate than nail growth. The accumulation of onychocytes (nail cells) causes thickened toenails. Alternatively, reduced circulation or acute trauma can cause thickened toenails. Discoloured toenails, on the other hand, indicate damage to the nail or nail bed. Acute trauma to the nail causes discolouration, but so does reduced circulation. At an older age, we're at a greater risk of diabetes and peripheral vascular disease. Both diabetes and peripheral vascular disease cause reduced circulation in our feet and discoloured toenails. How can I treat thick or discoloured toenails? Toenail treatment for thickening and discolouration varies. To properly diagnose your feet and nails, book an appointment with a specialist at Feet First Clinic. Our nail care services involve proper trimming and filing of the toenails, addressing any pain or discomfort, and educating patients on proper hygiene and care. For more information, visit our nail care and treatment page. 5. Gout What is gout? Gout is a form of inflammatory arthritis targeting the foot's joints. You may experience intermittent bouts of severe pain, including inflammation and hypersensitivity. During these episodes, any kind of activity becomes challenging, leaving you less mobile. The prevalence of gout increases in older people. Elderly people are susceptible to gout for a few reasons: Renal function declines with age, there can be dietary changes, you may experience sudden weight gain, and certain medications for age-related conditions have indirect side effects that may lead to gout (i.e.: water pills, blood pressure medication). How can I treat gout? Before any treatment, the first step is to see a family doctor and a rheumatologist. Once diagnosed, you may be prescribed the following treatments, all of which aim to prevent future attacks, reduce pain, and improve quality of life: Change your diet: Ditch food containing excessive purines. Avoid foods like red meat, certain types of seafood like sardines and mussels, alcohol, high fructose beverages, and yeast. Diet also impacts your weight. Maintaining a healthy and consistent diet can help reduce sudden weight gain and keep inflammation at bay. NSAIDs: Non-steroidal anti-inflammatory drugs reduce joint inflammation. Alternatively, corticosteroids are an option if one doesn't react to NSAIDs. Stay or become active: Light-strengthening exercises, relaxing physical activity, and physiotherapy can improve quality of life and mobility in people with gout. Keeping your muscles strong also makes them less susceptible to inflammation build-up, which can trigger gout attacks. Supportive footwear: Proper footwear can help you deal with any pain associated with gout as it reduces the impact on the joints. 6. Plantar fasciitis What is plantar fasciitis? Plantar fasciitis is a condition of the heel. The band of tissue on the underside of the foot gets inflamed and causes pain. Often, plantar fasciitis develops gradually over time. Changes in our body as we age can make this condition more common in the elderly. How can I treat plantar fasciitis? With proper care and treatment, most cases of plantar fasciitis heal with time. A foot specialist can guide you through the healing process and provide options for preventing it from recurring in the future. There are several treatment methods available for plantar fasciitis. Rest: Take a break, and let your heel recover by staying off your feet. Supportive footwear: Wearing supportive footwear with strong arch support and a good heel counter is essential for managing and even preventing plantar fasciitis. Stability shoes are particularly helpful. Check out this article for our top recommended shoes for plantar fasciitis. Rolling: Gently massage your heel using a tennis ball or frozen water bottle under the foot. Rolling helps massage and relieve the plantar fascia and encourages faster recovery. Add stretching and strengthening exercises to your routine. Shockwave therapy: Shockwave therapy delivers sound wave pulses to the injured fascia. This triggers your body's the healing process, making for a natural recovery. Shockwave therapy is extremely effective for cases of plantar fasciitis persisting more than 6 months. Taping: Taping the heel engages other muscles and tendons of the foot, reducing the load on the plantar fascia. Wear a splint: A splint helps keep your foot stable while you sleep. Supportive Insoles or Custom Orthotics: A good supportive insole, like Superfeet Green, is tried, tested and true for helping with plantar fasciitis. If that doesn't work, or if there are biomechanical factors contributing to your plantar fasciitis, you can look into custom orthotics. 7. Stress fractures What are stress fractures? Stress fractures are micro-breaks of bones are another common foot condition in the elderly. When we age, bone growth slows, losing more bone than we generate. Our bone density also reduces. If your bone density drops too much, you develop osteoporosis. Weaker bones put the elderly at greater risk of stress fractures, whether acute, like when you fall or by too much repetition, like walking. How can I treat a stress fracture? The RICE method is critical to treating a stress fracture. Rest, ice, compression, and elevation. Untreated stress fractures can lead to bone shift, permanently altering the foot's biomechanics.

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