Feet First Stretch Tutorials Volume 1

May 7, 2021

Instagram is my jam. I love it as a social platform specifically because you can curate inspiring and empowering content for yourself accordingly.

Feet First’s Instagram feed is chock-full of knowledge and fun. The posts can also be found on our Facebook and Pinterest. A Stretch Tutorial series launched at the top of 2021. Highlighting the simple ways to care for our foot health is a way to get yourself moving, especially at home.

With all of the information available on our social platforms, and including our Blog, the team at Feet First wants to help you build a solid foot care regimen and support an overall healthy lifestyle from the ground up.

An important component to any foot care regimen is stretching: Regularly stretching and conditioning the muscles in our feet and legs is one of the best ways you can effectively treat and prevent foot pain. It helps you regain muscle strength, rebuild your range of motion, and potentially even reverse the damage caused by many common foot conditions.

Here are the stretches from January, demonstrated effectively from the Feet First team leader, Bianca!:

ROUND 1: Towel Stretch

Great for:

Hold the stretch for 15-30 seconds and release. Repeat x3-5 times.

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ROUND 2: Golf Ball Stretch

Great for:

Sore Feet
Plantar Fasciitis

Roll the bottom of each foot, paying extra attention to the sensitive spots.

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ROUND 3: Big Toe Extension Lunge

Great for:

Bunions
Toe mobility

Repeat x3-4 times

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ROUND 4: Calf Stretch on a Step

Great for:

Achilles Tendon
Calves

Hold both the rise of the stretch and lowering past the step for 10-15 seconds, repeat x5 times.

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Want to Learn Some More Stretches Specific to Your Needs?

Come visit us at the clinic in Bloor West Villlage. Call us at 416.769.3338(FEET) and book your appointment today!

Follow along on Facebook, Instagram, Pinterest or sign up for our Newsletter at the bottom of our website for more information for proper foot care!

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 21, 2023

Polydactyly: Understanding the Rare Phenomenon of a Sixth Toe

Polydactyly is a rare genetic foot condition that causes a sixth toe (and toenail) to grow as the last toe on the foot, next to the pinky toe. However, the sixth toe can sometimes be in the center of the toes or next to the big toe. The sixth toe is often called a digit (dactyl), with “poly” referring to “many.” Today we’re going to answer all your questions regarding this rare condition, including: What are the causes of polydactyly? How does polydactyly affect foot health? How can you manage polydactyly? Photo by Daisy Laparra on Pexels Causes of Polydactyly Polydactyly is more common in children. This is because many adults will have had the sixth digit removed during their toddler years. Outside of genetics and genetic diseases, there are no known causes. A child can also be born with a sixth digit for no reason. How Does Polydactyly Affect Foot Health? Polydactyly does not usually cause foot pain. As far as toe conditions go, the main issue is finding accommodating footwear. Patients may need to search for specialized shoes and medical shoes. The emotional toll a condition like polydactyly can take on a person may be more pressing than the physical toll, and can lead to self-esteem issues. Photo by FreePik How to Manage Polydactyly Managing polydactyly often involves simply removing a child’s sixth toe. Many sixth digits develop poorly and don’t look the same as other toes and fingers. These are generally removed via in-office excision (more common for extra fingers) or surgery under anesthesia (more common for extra toes). If parents of children with a sixth digit wish to remove it, they should seek surgical intervention when the child is around one or two years old. This allows the bone to grow to the point where the cosmetic outcome is more favourable. This is also a good age since your child will likely not recall having this problem later in life and, according to Boston Children’s Hospital, can tolerate anesthesia more than an infant. Children who've had a sixth toe removed should get regular chiropody care after they recover from surgery. If you’ve had a sixth toe removed as a child, you should also seek regular chiropody care into your adult years. Services like gait analyses, custom orthotic fittings, callus and skin care, and more can ensure foot health is on the right track. Photo by jcomp from Freepik

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 11, 2023

Skin Peeling on Feet: Causes and Remedies

Having peeling skin on your feet can be both uncomfortable and concerning. This condition, often called foot peeling or foot exfoliation, occurs when the skin on the feet sheds in small flakes or larger pieces. Peeling skin on the feet may sometimes lead to itchiness, redness, and even pain. Fortunately, proper foot care can help alleviate the problem and restore the feet to their natural, healthy state. Various factors can cause skin peeling on the feet, and it's essential to identify the underlying cause to determine the appropriate remedy. Here are some common causes and corresponding remedies: Dry skin Dry skin roughens the skin, making it itchy, flaky, or scaly. It's a common condition that affects people of all ages. The medical term for dry skin is xeroderma, whereas xerosis is severely dry skin. Cause Lack of moisture and hydration can lead to dry skin on the feet, making it prone to peeling. Dry skin has several causes, including: Heat: Warm temperatures reduce humidity, drawing moisture out of the skin and drying it out. Climate: Living in cold, windy conditions or low-humidity climates can cause drier skin. Too much bathing or scrubbing: Long, hot showers or baths and excessive drying/scrubbing can dry out your skin. Washing your feet too much may also dry out your skin because the washing strips away your body's natural oils. Harsh soaps and detergents: Some soaps and detergents may contain ingredients that can irritate and dry your skin. Age: As we age, the skin begins to thin and produces less water-retaining natural oils. Remedy Keep your feet well-moisturized by regularly applying a thick, hydrating foot cream or petroleum jelly. Ditch the harsh soaps and boiling water when washing your feet. It's also important to drink plenty of water to stay hydrated. Athlete's foot Athlete's foot is a fungal skin infection that affects the skin on the feet. Tinea pedis was named 'athlete's foot' because it is commonly found in people with sweaty feet. Cause A fungus called dermatophytes causes Athlete's foot when it comes in contact with your feet. It's a contagious infection that can quickly spread to others through skin contact. Common sites for fungus include warm, moist environments and shared spaces, like pools, locker rooms, shoes, or showers. Remedy Use over-the-counter antifungal creams or powders designed explicitly for Athlete's foot. Keep your feet clean and dry, and avoid wearing damp socks or closed shoes for an extended period. Eczema or psoriasis Eczema and psoriasis are conditions where your skin may peel on your feet. Cause These skin conditions can affect the feet, causing redness, itching, and peeling. Eczema occurs when you come in contact with an irritant, whereas psoriasis is an auto-immune disease with no cure. Remedy It's recommended to consult a dermatologist for remedies for eczema or psoriasis. They may prescribe topical corticosteroids or other medications to manage the condition. With psoriasis, treatments are designed to prevent skin cells from multiplying. Allergic reaction Cause Exposure to allergens in socks, shoes, or foot care products can trigger an allergic reaction, which then leads to skin peeling. Remedy Identify and try to remove the allergen causing the reaction from your environment. For instance, switch to hypoallergenic socks and shoes if your socks irritate your feet and lead to peeling skin. If that doesn't work, consider swapping your laundry detergent for a product with natural ingredients. Prolonged sun exposure Prolonged sun exposure refers to when you are exposed to UV rays for an extended time without proper sun protection. As a result, your skin may develop more wrinkles and lines. Cause Sun exposure to the feet can cause moderate to severe sunburns, damaging the skin's outer layer. Next, your skin begins to peel as the body tries to rid itself of damaged cells. Remedy Protect your feet from the sun by wearing appropriate footwear and sunscreen with a high SPF. Contact dermatitis Contact dermatitis is an itchy rash stemming from an allergic reaction. Typically, the rash forms after your skin comes in contact with a substance or irritant. Cause Irritation of the skin due to contact with certain chemicals or substances. Remedy Identify and avoid the irritant. Over-the-counter hydrocortisone cream may provide relief. Consult a doctor if the condition persists. Pitted keratolysis Cause A bacterial infection affects the feet' soles, creating pits and causing peeling. Remedy Keep your feet clean and dry, wear open-toed shoes when possible, and use antibacterial soaps or topical antibiotics as a healthcare professional prescribes. Poor foot hygiene Cause Inadequate foot hygiene can lead to the accumulation of dead skin, which may peel off. Remedy Practice good foot hygiene by regularly washing and thoroughly drying your feet. Exfoliate gently to remove dead skin, and use moisturizers to hydrate the skin.

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.

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Feet First Stretch Tutorials Volume 1

ROUND 1: Towel Stretch

ROUND 2: Golf Ball Stretch

ROUND 3: Big Toe Extension Lunge