How Can You Protect Your Ankles from Awful Sprains?

October 12, 2019

The most popular shoe style used for ankle support is the high-top — this shoe style extends above the ankle. Lots of basketball players sport high-tops because they want to reduce their risk of ankle injuries from jumping, landing, falling and getting hit by other players.

Sadly, there’s no scientific proof that high-top sneakers prevent more injuries than low-top sneakers on the basketball court. The height of the heel cover might not matter when it comes to support. So, what will make a shoe better for your ankles?

A Good Fit

Shoes that don’t fit properly are more likely to lead to foot conditions and injuries. You should come to Feet First Clinic to have your feet measured and get the best fit.

A Strong Tread

Look for rubber soles with strong tread. These give your shoe grip and support on different terrain, preventing your feet from sliding or slipping when they hit the ground.

Orthotic Inserts

Orthotic inserts will keep your feet steady while you’re moving and increase shock absorption in your shoes. When you get them custom-made, orthotics can alleviate discomfort from arch problems, musculoskeletal conditions and recovering injuries.

Causes of Ankle Pain

Long-term foot conditions can cause ankle pain and discomfort just as severe as a sudden sports injury. Here is a brief list of examples:

Stress Fractures

Stress fractures are small cracks in the bone. When the muscles can’t absorb the shock from impact, the bones take the damage. Unlike a break, stress fractures deal with small shocks from repetitive activities. They’re overuse injuries found in athletes like runners and basketball players.

Chronic Ankle Instability

The medical condition called chronic ankle instability might be easier to recognize as the common term “weak ankles,” where someone frequently rolls or turns their ankles. This condition often happens to people who had a previous ankle sprain that didn’t heal properly.

Achilles Tendonitis

Achilles tendinitis is a condition caused by the chronic strain and inflammation of the Achilles tendon. The swelling and pain affect the heel and surrounding areas, including the ankles. People notice the symptoms of Achilles tendinitis the most when they’re exercising.

High Arches

Up to 20% of the population have feet with high arches. The problem with high arches is that they don’t distribute shock evenly throughout the foot, only letting it hit the ball and heel. The uneven distribution leads to symptoms like heel pain, ball of foot pain and ankle pain. Click here to read more about high arches and what other foot conditions they are closely connected to.

If you’re not sure what’s the cause behind your ankle troubles, you should visit a chiropodist. They will diagnose the issue and present you with effective treatment options. Book an appointment at the foot and ankle clinic right after you notice any suspicious symptoms.

Whenever you’re dealing with foot pain, you need to investigate your shoes. The wrong types of footwear could be contributing to that pain, meaning the right types of replacements can offer relief. Anyone who is living with ankle problems should get themselves a new pair of supportive shoes.

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 18, 2023

Why Your Ankle Cracks When Rotating: A Comprehensive Guide

Although it may sound scary, ankle cracking isn't necessarily a sign to worry about. Often, ankle cracking is normal and, fortunately, harmless. There's a minor chance ankle popping can signify an underlying condition like a sprain or tendon damage, but that's not generally the case. Ankle cracking or popping when rotating can be a common occurrence for some people. However, this doesn't mean you should ignore ankle cracking altogether. You should monitor and assess whether you experience pain elsewhere or any other symptoms associated with the ankle popping (for instance, deep pain that could be a sign of a stress fracture). Understanding your recent history also helps - be extra careful if you've experienced a recent injury or trauma. Whether severe or a non-issue, we recommend brushing up on the possible reasons your ankle cracks when rotating. Read more in our comprehensive guide below. Gas bubble release The most common cause of ankle cracks when rotating is cavitation. When you rotate your ankle, the movement can cause tiny gas bubbles to form and collapse within the synovial fluid that lubricates the joint. This sudden collapse of gas bubbles can produce an audible cracking or even popping sound. Ankle cracking in this context is normal and harmless. Ligament or tendon movement Ankle cracks when cracking can also be due to the movement of ligaments or tendons over bony structures in the ankle joint. They may produce a popping sensation or sound as they shift during rotation. Tendon snapping Why Your Ankle Cracks When Rotating Sometimes, a tendon can snap over a bony prominence in the ankle, leading to a popping sensation or sound. This typically occurs due to repetitive movements or increased physical activity. Scar tissue or adhesions Past injuries or trauma to the ankle may create scar tissue or adhesions around the joint. These tissues may stretch or release during ankle rotation, causing a cracking noise. Joint instability Ankle cracking can be associated with joint instability. If the ligaments supporting the ankle are lax or weakened, the bones may move more than usual during rotation, leading to a popping sensation. Arthritis Occasionally, arthritis or inflammation in the ankle joint can cause cracking or popping sounds during movement. This is often accompanied by pain and stiffness. Synovial cysts Synovial cysts are fluid-filled sacs that can develop within the ankle joint. These cysts may cause cracking or popping sensations when they move or change position during ankle rotation. Bone-on-bone movement In rare cases where there is existing significant wear and tear in the ankle joint, bone surfaces may rub against each other during movement. This results in cracking sounds. Be careful with bone-on-bone friction; it's a recipe for developing bone spurs, which are calcium deposits that build up over time into outgrowths. How do I know when ankle cracking is severe? In most cases, ankle cracking during rotation is benign and not a cause for concern. However, we recommend seeing a professional if you experience pain, swelling, or instability along with the cracking or other concerning symptoms accompanying the cracking. They can thoroughly evaluate and provide appropriate advice or treatment based on the underlying cause. How do I prevent or reduce ankle cracking? To reduce the occurrence of ankle cracking and maintain ankle health, you can consider the following preventive measures: Regularly perform ankle exercises to strengthen the muscles supporting the joint. Warm up properly before physical activity to prepare the ankles for movement. Avoid excessive or forceful rotation of the ankles, especially if it causes pain or discomfort. Wear appropriate footwear that provides support and cushioning for the ankles.

September 14, 2023

Bunions 101: Causes, Symptoms, and Effective Management Strategies

Bunions - or for those who have them, the painful, bony nuisances that form at the big toe joint - are a common foot condition for older people, especially women. While surgical intervention can sometimes help those with debilitating bunions, lifestyle changes and effective management strategies can help you avoid a bunionectomy in many cases. Moreover, surgeries are usually only necessary if your bunions cause regular functional and mobility problems and chronic pain, which is often not the case. Let’s look at the causes and symptoms of bunions and explore how you can manage them without invasive measures. Image Credit: Fabrikasimf from Freepik Symptoms of Bunions Bunions protrude from the side of your big toe, forming an “L” shape angle. Additional symptoms of bunions include: More corns and calluses than you would normally have due to the big toe rubbing against the second toe Mild redness, pain, and swelling Limited movement in the big toe Severe bunions can cause overlapping toes, pain that doesn’t subside, and toe angulation of more than 40 degrees. Photo credit: istock Causes of Bunions The main culprit? The wrong shoes! Wearing high heels may make you feel good about yourself aesthetically, but they can damage your physical health over time and are one of the main causes of bunions in women. Narrow, tight, and pointed shoes (often the design of stilettos and other types of heels) squeeze and push your toes together and forward unnaturally, increasing pressure on the big toe and leading to bunion formation. Having another condition that targets the joints, like osteoarthritis or Rheumatoid arthritis, or one that causes an abnormal gait, like flat feet, can also hint at bunions in your future. Activities where your toes are more vulnerable than the rest of your feet, like dancing, may also be a risk factor. Image by rawpixel.com from FreePik Bunions: Management Strategies You can tackle a mild bunion problem from home and with regular visits to the chiropodist. Here are some of the best ways you can prevent bunions from ruining your day or getting worse: Change your footwear: Ditch the high heels for comfortable alternatives and shoes with extra room in the toe box. If you’re not sure where to start, attend a shoe fitting. Try bunion splints or aligners. They can hold the affected joint in place. Therapeutic taping can help hold the joint in place and temporarily relieve pain. Shoe stretching may help secure more room in the toe box and take pressure off the bunion. Try these 5 simple exercises for bunions. They are relatively easy, low-impact, and don’t require exercise equipment. Get custom orthotics. Orthotics might reduce excess pressure on the big toe joint and correct any biomechanical issues that are contributing to your bunions (plus they're also super comfortable!). Ask about shockwave therapy. This innovative, non-invasive, and quick procedure is an effective management strategy for bone and joint conditions. It can help relieve pain caused by muscle tightness around the bunion. It's important to remember that bunions don't disappear like other conditions sometimes do. But successfully practicing these treatment methods can help you avoid surgery. If you suspect your bunions are too severe for these strategies, speak to your family doctor. Bunion products available at Feet First Clinic

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.

September 4, 2023

Best Shoes for Teachers 2023

Teachers spend long hours on their feet, so choosing comfortable and supportive shoes is essential to prevent foot fatigue and discomfort. From standing at the front of the classroom, traveling to or from work, or walking between classrooms, teachers put their feet to the test every day. The best shoes for teachers offer a combination of cushioning, arch support, stability, non-slip soles, and durability. The right pair of shoes can make a difference in a teacher's daily life, providing comfort, support, and style that keeps up with their fast-paced roles. The Ontario Physical Activity Safety Standards in Education suggests that "appropriate footwear is a shoe designed for athletic activities with a sole that provides traction and is secured to the foot." Without the proper footwear, teachers are at greater risk of developing two common foot conditions: plantar fasciitis and Achilles tendonitis. In this guide, we list our recommendations for the best shoes for teachers to maximize comfort and keep your feet feeling great all day. Saucony Saucony has a wide range of footwear, including athletic, athleisure, and sport-specific shoes. With a strong focus on running shoes, Saucony caters to various running styles and preferences and is known for its durability, support, and cushioning. For teachers, we recommend the Saucony Triumph 21 for those looking for a more athletic shoe or the Saucony Shadow Original and Jazz Triple for a more casual appearance. Asics ASICS shoes are amongst the most popular in the world. The brand's GEL cushioning system makes them a great choice to protect your feet and keep them feeling their best. They have great shoes for walking and standing, like the Asics Gel-Nimbus 25 (for people with neutral gaits or high arches), the Asics Novablast 3 for those seeking a rocker sole, and the Asics Gel-Kayano for those requiring a stability shoe. Apex Apex shoes provide ample support, cushioning, and ergonomic design to promote proper alignment and alleviate common foot ailments. From orthotic-friendly features to diabetic footwear options, APEX aims to accommodate diverse needs, ensuring individuals with conditions like plantar fasciitis, arthritis, or diabetes can experience improved comfort and mobility. Look at the Apex Boss Runner Active Shoe for a supportive and comfortable option on the job. Anodyne Anodyne footwear specifically caters to those with diabetes, neuropathy, and other foot-related sensitivities. Their footwear features extra depth and roomy toe boxes to provide ample space for toes and accommodate custom orthotics. In addition, Anodyne shoes also often incorporate seamless interiors to minimize irritation and pressure points. The Anodyne No. 75 or No. 72 Casual Sport shoes are excellent for teachers mixing comfort and style. Mephisto Mephisto shoes strongly emphasize quality and feature the brand's soft-air midsole technology. Their shoes prioritize shock absorption and cushioning, which reduces impact on joints and promotes a smoother walking experience. Mephisto offers both casual and dressier options like the Mephisto Wing or Majestro. ara Shoes ara Shoes blend of fashion and functionality appeals to individuals seeking versatile footwear that combines style and comfort. Look at the Ara Leigh footwear line from Ara Shoes for a solid shoe choice for teachers' working hours. Portofino Portofino shoes are backed by Italian craftsmanship and offer a premium footwear line for a more formal look. Whether it's delicate stitching, exquisite leather, or refined silhouettes, Portofino Shoes blend traditional artistry and contemporary aesthetics. Consider the Portofino DY-5068 model if you're a teacher in the market for new shoes. Clarks Clarks shoes combine form and function. They're also backed by close to 200 years of innovation. The Clarks Unstructured Line is excellent lightweight footwear with flexible soles, ideal for long days on your feet. We recommend the Clarks Nalle Lace or the Clarks Court Lite Wally outside the Unstructured line.

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

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Solve Your Ankle Pain with Supportive Shoes

A Good Fit

A Strong Tread

Orthotic Inserts

Causes of Ankle Pain

Stress Fractures

Chronic Ankle Instability