Surprising DIY Additions to Your Foot Baths

Written by Bianca Charles on November 2, 2020

Last updated March 7, 2024

Our Feet Are Overworked, Underpaid, and Fed Up with The Neglect!

Show your tootsies some TLC by making foot baths a regular practice within your wellness routine. Depending on your foot conditions, you can tailor a custom blend to your needs. You can play around with everyday products you already own. We also offer Gehwol’s range of products here at Feet First. I am often running around (literally) or in the gym, so my feet take a beating with each foot strike. I require a good soak to alleviate any strain felt and help to soften the callouses built up over the activity and switching footwear regularly.

Okay, truthfully, I rarely measure anything, but these are good rough estimates. Liken your ratios to the tub you are using. Mine is small and basic, so I tend to add the ACV accordingly based on the chemical reaction from the baking soda. Science is fun! I will sit and soak my feet for up to a half-hour, and this combination is both soothing to aching feet and softening. Follow-up with a quick rinse, some cream, and you will not believe the difference. Bonus points for using a foot scrub or a pumice stone on those stubborn spots.

The Beneficial Ingredients in This Bath:

Epsom Salt

The favourite child when it comes to alleviating aches and pains in your joints and muscles. A natural anti-inflammatory, the salt acts as a drawing agent once dissolved in the water. It begins to release magnesium and sulfate ions for super effective detoxification.

Apple Cider Vinegar

ACV if you’re cool. My mornings always start with a litre of water and a shot of this legendary vinegar. The ritual partnered with my coffee is so beloved, that I began experimenting with external use. This powerful cleanser and detoxifier, ACV has the power to help you with fungal issues, bad odor, and even soothing to your dry and cracked heels. I can attest to the magic it brings into my daily wellness routine, and it has been a gamechanger for the softening of my feet.

Baking Soda

Along with their best friend above, baking soda is a great softener, and exfoliant. The skin on your feet is naturally rougher and less susceptible to scrubbing with the fine grain as opposed to your face for example, but the soaking is a powerful tool.

Here are some other ingredients to play around with that you likely have in your home already:

Coconut Oil

A popular moisturizer (just be sure to throw some socks on after to prevent slipping) that also helps to kill bacteria and fungi. When heated, it is a great liquid to add to your foot bath.

Citrus Fruits

You could be fancy and float the slices atop the water or squeeze them for more functionality. The alkalinity offered by a lemon or lime will offer detoxification for your feet in addition to a pleasant aroma.

Essential Oils

A quick and easy addition to your soak. Tea Tree, eucalyptus, peppermint, and lavender are great choices. All are cooling and have anti-fungal properties. They also, of course, will make for a pleasant fragrance in the room.

Listerine

The most interesting option I have found, but have yet to experiment with. Particularly, the original yellow bottle is recommended. By mixing the mouthwash with white vinegar and hot water, it apparently creates a salon-grade soak, priming your feet for exfoliation with your pumice stone.

Questions/Concerns?

If you are having a little more trouble with your feet, come to say hello! We offer Medical Pedicures here at the Feet First Clinic. Think of it as a relaxing way toward supporting your foot health.

Call us at 416-769-3338 or Book Your Assessment Today!

Everything You Need for Healthy Feet - All Under One Roof

At Feet First Clinic, we’re always excited to welcome new clients! We’re Toronto’s one-stop-shop for all your foot-related needs. For 15 years, our staff and licensed chiropodists have been helping people with their feet. From foot care to foot pain to foot products – we do it all! 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!

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

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December 19, 2024

The 5 Best Foot Exercises to Improve Circulation in Winter

As the colder months roll in, it's important to pay extra attention to your feet. Studies show that foot exercises in the winter can help prevent stiffness and pain by improving blood flow, and keep your feet feeling warm and energized. This is especially important for people with certain foot conditions. By incorporating simple exercises into your routine, you can keep your feet in better shape, even as the temperature drops. Keep reading for five of the best foot exercises to boost circulation and keep your feet healthy throughout the winter. Today We'll Learn The connection between blood circulation and winter foot care What foot conditions benefit the most from improved circulation The 5 best foot exercises to improve circulation in winter How these foot exercises improve blood flow The Connection Between Blood Circulation and Winter Foot Care The circulatory system, also called the cardiovascular system, is responsible for delivering nutrients and oxygen to every part of our bodies. Sufficient blood circulation is very important to the lower extremities, like the feet, ankles and legs, because it helps reduce the risk of muscle cramps and fatigue by removing waste products like carbon dioxide and lactic acid, while also supporting cell repair and overall function. Poor circulation can lead to swelling, numbness, and cold sensations in your limbs, hands and feet. It can also be connected to serious issues, like diabetes, which can lead to slow-healing wounds, infections, or even ulcers. Maintaining good blood flow in the feet, legs, and ankles is even more important during the winter because cold temperatures cause blood vessels to constrict, which reduces blood flow to the extremities even more than usual. This can make feet and ankles more prone to stiffness, pain, numbness, and feeling cold. Maintaining healthy blood flow via foot exercises helps improve mobility, soothes pain, and ensures the feet and lower limbs remain as strong as possible during the cold winter months. They also help people who simply want to keep their feet healthy and stay on top of their winter foot care. Blood Circulation Exercises for Feet: Conditions Treated Foot exercises and stretches that boost blood flow can help a wide range of conditions, including: Diabetic Neuropathy: Improved circulation might help your body’s circulatory system deliver oxygen and nutrients to nerve tissues. This can help with tingling, numbness and nerve damage. Edema (Swelling): Foot exercises stimulate the muscles that help the veins pump blood from your feet back up to your heart. This helps prevent fluid accumulation in the feet and ankles, which in turn reduces swelling in the lower limbs. Peripheral Artery Disease (PAD): A common condition that narrows the arteries that restricts blood flow. Foot exercises may alleviate pain and cramping while improving mobility and making walking easier. Raynaud’s Phenomenon: A condition in which extremities, like the hands and feet, are particularly sensitive to cold weather, causing the blood vessels to narrow (which then leads to poor circulation and all the other things we mentioned). Stretching and exercising the feet encourages blood flow, which can counteract the effects of Reynaud's. Varicose Veins: These are enlarged, twisted and sometimes painful veins. Exercises that strengthen calf and foot muscles may reduce blood pooling in the veins, while minimizing discomfort and clot risks. Plantar fasciitis: An overuse injury that causes inflammation in the plantar fascia and heel pain that comes and goes. Good circulation is essential to help your body heal injuries, so activities that boost circulation may decrease inflammation and speed up the recovery process. Arthritis: Increased blood flow delivers oxygen and nutrients to joint tissues, reducing stiffness and improving joint mobility. 1. Water Ball Roll https://www.youtube.com/shorts/eTffGEvK6Z8 How to do it: While standing, place one foot on the water bottle and press down gently. Roll the bottle back and forth under your foot, starting from the heel and moving to the toes. Use your body weight to adjust the pressure, ensuring it's comfortable but effective. Roll each foot for about 1–2 minutes. Focus on different areas, such as the arch and ball of the foot, to help relieve tension and boost circulation. For the best results, use a frozen water bottle. You can also use a tennis or golf ball, or a therapeutic massage ball. 2. Toe Splays https://www.youtube.com/shorts/gOwgyrmU6hM How to do it: While seated, plant your feet flat on the ground. Bunch your toes together by scrunching them inward, keeping the movement controlled. Press your big toe firmly into the ground while spreading the other toes as far apart as possible, holding before relaxing. Perform on both feet at the same time, or one foot at a time. 3. Toe Flex and Raises https://www.youtube.com/shorts/n46k32OZgco How to do it: Start in a seated position with your feet flat on the floor. Flex your toes upward towards the sky before flexing them downwards towards the floor. Repeat 10-15 times on each foot. 4. Pen Pick-Ups https://www.youtube.com/shorts/5PCZuM5E6RU How to do it: Stay seated. Lay three pens, or similarly shaped objects, in front of you--spaced apart evenly. Using your toes, pick up each pen and place it in a bowl. 5. Seated Toe Pulls https://www.youtube.com/shorts/7-XrzvpxETc How to do it: While sitting on a chair and cross one foot over the opposite knee. Pull your toes toward you and hold them in that position for 30-50 seconds. Repeat 2-3 times on each foot. How These Foot Exercises Improve Blood Flow Exercises like the water bottle roll boost blood flow by stimulating the muscles on the bottom of the foot. In more scientific terms, they target the plantar aspect (sole of the foot), which stabilizes the arch. It also releases tension in the plantar fascia, improving its elasticity and promoting better circulation in the surrounding tissues. This enhanced blood flow helps deliver oxygen and essential nutrients to the area, aiding in healing and reducing inflammation. Additionally, as the blood vessels dilate, the foot’s tissues become more flexible and less prone to tension. Toe splays, toe flexes and raises, and similar exercises activate the intrinsic muscles of the foot. These are located within the foot itself and include the toes, as opposed to the extrinsic muscles that originate in the lower leg and insert into the foot. These intrinsic muscles help control fine movements of the toes, stabilize the arch, and support balance. When they're activated during toe exercises, they stimulate the foot's blood vessels and promote better circulation. More specifically, working the toes can enhance venous return, which is the process by which blood is pumped back to the heart. The activation of these foot muscles also helps compress the veins, aiding in the movement of blood against gravity. By targeting the small, intrinsic muscles, these exercises help to balance the workload between the foot’s various structures, preventing overuse injuries in the larger, more externally located muscles. Strengthening these muscles can also improve overall posture and movement patterns, reducing the risk of misalignments or discomfort that may radiate through the legs and lower back. When the foot muscles are conditioned and have good range of motion, they allow for better shock absorption and energy transfer during activities like walking, running, and standing. This reduces strain on other parts of the body, contributing to overall musculoskeletal health. Furthermore, foot exercises like toe flexes, raises, and splays support better sensory feedback from the ground, enhancing proprioception—the body's ability to sense its position and movement. Improved proprioception helps with balance and stability, particularly in individuals who may be recovering from an injury or who experience frequent falls due to weakened muscles or poor circulation. By exercising the foot muscles, the brain receives clearer signals from the feet, which can enhance coordination and response times during daily movement. This can be particularly helpful for older adults or individuals with conditions that affect motor skills.

December 12, 2024

The Connection Between Flat Feet and Plantar Fasciitis

Flat feet and plantar fasciitis are closely linked, with flat feet often contributing to the development of plantar fasciitis. Both conditions can also lead to foot pain and mobility issues, and can worsen over time if not properly addressed. Today’s article will answer: What are flat feet? What is plantar fasciitis? What is the connection between flat feet and plantar fasciitis? How can I treat flat feet and plantar fasciitis? What are Flat Feet? Flat feet, scientifically called pes planus, is a condition where you have a very minimal or non-existent foot arch. It is one of three arch types, the others being a normal arch and a high arch. If you have flat feet, your entire sole is in constant contact with the ground when you aren’t wearing shoes. Most children naturally have flat feet but grow out of it as they get older. If you don't grow out of it by adulthood, it is called congenital flat feet. Some adults may also have normal arches that collapse. This condition, which may affect one or both feet, is sometimes called adult-acquired flatfoot or fallen arches (both commonly referred to as simply flat feet or flatfoot), and may be asymptomatic. However, it often results in discomfort, foot pain and biomechanical issues. Many people may not realize they have an abnormal arch or how it affects the rest of our body. That’s why it’s important to talk to a podiatrist or chiropodist whenever you experience foot pain. They can determine whether your pain is directly linked to your foot type and arch structure before offering the appropriate treatment. Causes of Adult-Acquired Flat Feet Common causes of adult-acquired flat feet are: Posterior Tibial Tendon Dysfunction (PTTD): PTTD is a medical condition involving damage, weakening, or inflammation of the posterior tibial tendon, which supports the arch of the foot. It is one of the leading causes of fallen arches in adults. Left untreated, PTTD can progress to foot arch pain and flat feet, often in only one foot. Aging: As you age, the ligaments, tendons, and muscles in your feet lose elasticity and strength. This natural wear and tear can result in the gradual flattening of the arch. Obesity: Extra body weight increases pressure on the feet, especially the arches. This additional load can accelerate the breakdown of the foot’s structures, leading to flat feet. Rheumatoid Arthritis: This condition can affect the joints and soft tissue in the foot, weakening the ligaments and structures that support the arch, and leading to its collapse. Injury or Trauma: Injuries to the foot or ankle, such as fractures or sprains, can damage the tendons or ligaments that support the arch. This can disrupt the foot's normal structure and collapse its arch. Pregnancy: Hormonal changes during pregnancy can relax the ligaments in the body, including those in the feet. This can cause the arch to flatten, often temporarily, but it may persist in some women after childbirth. Overpronation Flat feet are a structural issue. Think of a normal arch as an important component of a home; when it is lacking, your foot’s utility and functionality will be affected, as well as your mobility. This means you may subconsciously start walking in an abnormal way to make up for the absent arch and accommodate foot pain, which causes even more damage over time. For people with flat feet, this movement is called overpronation. When you overpronate, the foot rolls too far inward during walking or running, and becomes a consistent feature of your gait (your walking pattern). This leads to uneven pressure distribution which can cause pain and contribute to injuries in the feet, ankles, knees, back and hips. What is Plantar Fasciitis? https://www.youtube.com/shorts/rSKd2ztKWa8 Plantar fasciitis is technically an overuse injury. It targets the plantar fascia, which is a long, fibrous ligament (or band of tissue) that runs along the toes to the heel, connecting the bones of the foot. The plantar fascia also operates as a dynamic support mechanism for the foot’s arch, distributing forces evenly during movement. When overused, it may lose elasticity and develop microtears, typically near its attachment point at the heel. This then leads to inflammation, your body’s natural response to injury. If untreated, plantar fasciitis can lead to impactful gait changes, prolonged foot pain, and secondary issues in the knees, hips, or lower back. Plantar Fasciitis Symptoms Heel Pain (especially in the morning): This is a hallmark symptom. During rest, the plantar fascia tightens. When taking your first steps after waking, the tissue is suddenly stretched, leading to sharp pain. As the fascia warms up, the pain often decreases. Pain after prolonged standing or activity: Standing for long periods or engaging in weight-bearing activities places repetitive strain on the plantar fascia. This results in pain that often intensifies after the activity ends. Tenderness or stiffness in the heel area: The attachment point of the plantar fascia to the calcaneus (heel bone) is a common site for inflammation and microtears, leading to localized stiffness and tenderness, especially after inactivity. Swelling in the heel or arch: Inflammation from repeated stress might cause fluid accumulation in the affected area, causing visible or palpable swelling as the body tries to repair itself. Worsening pain with barefoot walking or unsupportive shoes: Walking barefoot or wearing shoes without adequate arch support increases strain on the plantar fascia. Foot arch pain: Inflammation of the plantar fascia can irritate nearby areas, causing burning or aching sensations along the length of the fascia in the arch of the foot. https://www.youtube.com/shorts/fTIAlew5T04 The Connection Between Flat Feet and Plantar Fasciitis Studies suggest that you are more likely to develop plantar fasciitis if you have flat feet versus a normal arch, making flat feet a top risk factor for plantar fasciitis. This is mainly because the foot and gait mechanics associated with flat feet put excess strain and pressure on the plantar fascia. In a normal foot, the arch acts as a natural shock absorber, distributing weight and reducing stress on the plantar fascia. However, since people with flat feet have a low or entirely absent arch, it disrupts this natural shock absorption from occurring. Overpronation also strains the plantar fascia, causing microtears and inflammation over time. Additionally, the misalignment caused by flat feet can lead to uneven weight distribution, increasing stress on the plantar fascia and exacerbating the condition. These factors can also place additional strain on surrounding structures, such as the Achilles tendon, which will worsen the overall tension in the plantar fascia. Additional Plantar Fasciitis Causes and Risk Factors Aside from people with flat feet, plantar fasciitis is also common in: Middle-aged Adults: Particularly those aged 40 to 60, as natural wear and tear over time can weaken the plantar fascia. Athletes: Runners, dancers, and those involved in high-impact sports are at increased risk due to repetitive stress on the plantar fascia. People with high arches: Having a high arch, the polar opposite of a flat foot, can also cause plantar fasciitis due to increased strain on the plantar fascia and excessive supination (when the foot rolls excessively outward during walking and running). People struggling with obesity: Carrying extra weight increases pressure on the plantar fascia, especially during standing or walking. Workers who stand for long hours: Healthcare workers, factory employees, restaurant staff, construction workers and more are at a higher risk due to the repeated strain from standing. Plantar Fasciitis and Flat Feet: Treatment If you’re looking for flat feet and plantar fasciitis pain relief, visiting a foot specialist, like a podiatrist or a chiropodist, is your best bet. These experts can provide education, treatment services, and “homework” ideas you can incorporate in your daily routine. Keep reading to learn ways you can manage both issues! Exercises and Stretches https://www.youtube.com/shorts/7-XrzvpxETc Performing light, simple and effective routines can help strengthen the plantar fascia and manage heel and foot arch pain. Here are some you can try: Seated toe pulls: Sit with one foot crossed over the opposite knee and use your hands to gently pull your toes towards you for 30 seconds. Repeat with the other foot. Towel pickups: Stand with your feet flat on the floor and a towel placed in front of you. Use your toes to scrunch the towel towards you, then relax. Repeat for 30 seconds, then switch feet. Calf raises: Stand on a step, rise onto your toes, then slowly lower your heel back down. Repeat for 8-10 reps, completing 3 sets. Read a more detailed article on the best exercises for plantar fasciitis. Proper Footwear Wearing the right footwear is essential for managing both flat feet and plantar fasciitis. The key features to look for include: Arch support: Arch support is the cornerstone of plantar fasciitis treatment. This will keep the plantar fascia properly supported and reduce strain. Arch support also provides stability and helps prevent the overpronation (excessive inward rolling of the foot) that can strain the plantar fascia. Cushioning: Helps absorb shock, reducing the impact on the heel and alleviating discomfort. Firm heel counter: Supports the back of the foot, preventing excessive movement and ensuring stability when walking or standing. Comfortable fit: Ensures the shoe isn’t too tight or too loose. You want to ensure shoes also provide ample space for the toes to prevent overcrowding. This reduces pressure points, allows for proper alignment (which is crucial for people with flat feet) and offers overall comfort. Midfoot support: Offers additional stability to prevent the arch from collapsing further, keeping the foot properly aligned and supporting a natural gait. Rounded sole front: A rounded toe or sole at the front of the shoe (like a rocker sole) encourages a smoother toe-off during walking. It can also promote a more natural, efficient gait by allowing the foot to roll more fluidly from heel to toe. Stability and motion control shoes: These are designed to address the unique needs of people with fallen arches and excessive overpronation to keep your feet in a neutral position during movement. They provide enhanced arch support while controlling foot and ankle motion with firmer midsoles and medial posts (a denser material on the inner side of the shoe), all the while reducing strain on the plantar fascia. If these features seem overwhelming and you’re having trouble finding the right shoes, our one-stop-shop Toronto foot clinic offers complimentary shoe fittings. Custom Orthotics Foot clinics can provide custom orthotics. These are tailored to your foot’s personalized shape, are designed specifically for you and can be worn with many shoe types. For people with flat feet, they provide arch support and reduce excessive pronation. This can help alleviate the stress placed on the plantar fascia, reducing the risk of developing plantar fasciitis and helping alleviate the symptoms of the condition itself. Shockwave Therapy https://www.youtube.com/shorts/nt1SgT9xrUM This is a non-invasive treatment for plantar fasciitis, and many other conditions as well! It takes minimal time and usually causes relatively little (if any) discomfort. Shockwave therapy works by transmitting low-intensity acoustic waves to the plantar fascia, which promotes healing. The process works by stimulating the body’s natural healing mechanisms, encouraging the repair of damaged connective tissue and the regeneration of cells in the affected area. Many studies find shockwave therapy to be an innovative, safe and effective treatment for plantar fasciitis. More Treatment Options for Plantar Fasciitis and Flat Feet: RICE method: Rest your foot, wrapped cold compression, and elevate the foot for 5 minutes then remove and wait 5 minutes for it to warm up then walk. This is a tried-and-true plantar fasciitis (and other injuries) treatment you can do from home! Joint immobilization: Temporarily restrict movement to allow the inflamed plantar fascia to heal. This can be done with taping, bracing and splinting, or with a boot cast. Heel cushioning. Reducing the pressure upon the heel from heel cushions Foot Assessment with Video Gait Analysis: Involves recording and analyzing your walking or running pattern to identify abnormal foot mechanics, like overpronation. Rolling a tennis ball or frozen water bottle under the foot: Another easy, soothing treatment method you can try at home.

November 30, 2024

Foot Care Holiday Gift Guide 2024

Holiday shopping can feel like a daunting ordeal that takes away from all the fun. Your list is long, and you don't have ideas for some people - which is okay! But it doesn't have to cause so much stress. We've got you covered with our guide to the best foot care holiday gifts! When you're stuck on what gift to get for your grandparents, friends, and other relatives, medical gifts may inspire you more than you realize. The health and wellness industry is known for producing excellent products, opening your mind to many gift options. Gifts that promote foot health can help those with debilitating foot issues. But they can also help prevent foot conditions before they develop. And they're simply fun to use. We're talking foot creams, scrubs, and other luxurious products fit for a spa session! The gifts we'll discuss today focus on both skincare and foot pain; they shine on their own and work well as stocking stuffers. But the best way to gift products from a foot care clinic is by compiling a foot care gift set! It's fun to try more than one product, and it gives loved ones the tools for a great self-care day. Let's take a look at our top picks! Foot Care and Medical Gifts: Gift Guide 2024 Below is a general overview of our top foot care holiday gifts. But don't worry, we'll cover all the details. Foot Exfoliators Foot Creams & Moisturizers Superfeet Insoles Feet First Clinic Gift Certificates Foot Exfoliators Foot Scrubs & Foot Baths Products like Gehwol's Herbal Bath are affordable medical gifts to raise your loved ones' foot care game to the next level. They're suitable for people of all ages and help exfoliate and soothe dry skin. Exfoliation prevents itchy, flaky dead skin from building up while simultaneously unclogging your pores. Exfoliating your feet weekly will help prevent and treat any callus buildup and cracked heels, while keeping your feet soft and moisturized. But foot baths do even more for the body than you may realize. First, foot bath products combined with hot water help promote healthy blood flow, which can relieve pain from foot conditions like plantar fasciitis, bunions, etc. They can also warm your overall body temperature, which alleviates muscle tension, reduces stress, and may help prevent sickness or fight flu symptoms by strengthening your natural immunity (perfect for the winter!). Helpful tip: It's best to start a spa session by bathing your feet, as it leaves a clean base for exfoliation and moisturizing by washing away bacteria and dirt. Foot Files Feet First Clinic's foot files are another great way to exfoliate your feet! You can gift someone a foot file as a stocking stuffer or as part of a gift box (throw in the Gehwol Herbal Foot Bath and some foot cream for the perfect foot care selection!). But why do we need them? Foot files remove hard, scaly dead skin from the bottom of the foot, making them feel silky smooth. Our foot files also have a smoothing side to buff and soften the skin. This allows you to customize and control where and how much skin you remove when exfoliating your feet (unlike the foot peels you see online). The perfect tool for concluding a luxurious at-home foot care session, you should give them some consideration as you shop for medical gifts. View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Foot Creams & Moisturizers Gehwol Foot Creams To restore the skin's natural barrier functions, you should always moisturize after soaking and exfoliating. Gehwol's Soft Feet Cream, Universal Foot Cream, and Med Lipidro Cream are just a few examples of medicinal moisturizers that work wonders. So why not gift them to someone you love? They'll get to enjoy smooth skin and fewer cracks and calluses. If your loved one already has severely painful cracked heels, try gifting them Gehwol's Med Salve for Cracked Skin or Dermal Therapy Heel Care instead. Dermal Therapy Heel Care Hopefully, it's becoming clear that medical gifts can be more valuable than gifts that sit around collecting dust. And Dermal Therapy Heel Care is one of the best foot care holiday gifts around. Cracked heels have the potential to burden everyone, from your best friend to your grandmother - dry skin doesn't discriminate! Severely cracked heels can make walking almost unbearable and cause swelling, inflammation, and bleeding. So if you're catching wind that someone you love is suffering, why not brighten their holidays by gifting them some relief? Dermal Therapy helps skin cells deep below the surface absorb and lock in moisture, which fights cracked heels. It has the highest urea concentration (25%) of all the foot creams we carry. Urea is important because it works into the deeper layers of the skin to help skin both absorb and retain moisture. To top it off, dermal therapy is a moisturizer and exfoliator that removes dead cells, revealing fresh, young skin. Superfeet Insoles As far as medical gifts for healthy feet go, Superfeet insoles are a wonderful route to take. The general use of their most popular colour, green, is to provide extra support for people with flat feet, plantar fasciitis and other types of foot pain. And for those who want the same arch support as the flagship Superfeet Green, but with more cushioning and flexibility, you can get the Superfeet Run Cushion High Arch insoles - a new favourite and best seller at our Toronto foot clinic! But if you have a loved one with more specific needs, worry not! Superfeet produces several insoles with colours that indicate how they stand out. For example, Superfeet Berry is made specifically for women and comes with a slimmer heel and an arch length to fit the proportions of the female foot. And Superfeet Black is a versatile, low-profile option for people with flat feet. And that’s just the beginning!

November 21, 2024

Why Do Older Women Get Bunions?

Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions. https://youtube.com/shorts/sXF8lWHad0g?si=w38l2AbSdGSpctbC This article will answer: What are bunions? Who's at risk? Why are older women at risk? How do you treat bunions? How do you prevent bunions? Do I need bunion surgery? What Are Bunions? Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes. Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions (it's usually seen on top of the joint), but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux (abducto) valgus. Causes of Bunions: Who's at Risk? While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include: Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women. Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint. Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky. Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation. Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk. Why are Older Women at Risk? Senior women are more likely than other groups to experience painful bunions for a handful of reasons: Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions. Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions. Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement. Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions. Bunions in Older Women: Treatment If you are struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse. Bunion Exercises and Stretches https://www.youtube.com/shorts/H3SogJ8FIas A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time. Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort: Toe Circles Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot. Toe Stretches Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot. Towel Grip and Pull Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet. Toe Curls and Spreads Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength. Toe Resistance Exercises View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot. You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above. Other bunion treatment options provided by a foot specialist include: Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion. Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe. Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint. Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint. Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility. Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable. https://www.youtube.com/shorts/8g43ZWreZ1g Best Bunion Prevention Tips There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation. Wearing the Right Footwear The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet. You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit. Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for. Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together. Additional Bunion Prevention Tips: Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around. Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention. If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly. You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint. Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain. Do I Need Bunion Surgery? Seniors may be more likely to seek a surgical consult after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first. That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons. At FeetFirstClinic you will start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you. https://www.youtube.com/shorts/XZUfVhny5pY

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! https://youtube.com/shorts/R7GV0GbKhvQ?si=NhfPArwoRH1Vnt1q Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://youtube.com/shorts/AfuPpZv2LP4?si=WV3KZ4alGqWZLlyP Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

November 7, 2024

6 Myths About Foot Odor

Foot odor is a frustrating problem; it goes to show that non-painful foot conditions can be as life altering as painful ones. There are many foot odour myths floating around the internet. In this article, we'll break down some of the most common foot odour myths, and give you the facts about foot odour causes and how to prevent it. 6 Myths About Foot Odour: Only People With Sweaty Feet Have Foot Odour Foot Odour Always Means You Have a Serious Health Condition All Foot Odour Smells the Same Going Barefoot Helps Eliminate Odour If You Have Foot Odour, you Aren’t Showering or Bathing Foot Odour Only Happens in Hot Weather Myth 1: Only People With Sweaty Feet Have Foot Odour Foot odour, also known as bromodosis, is the unpleasant smell that comes from the feet due to a combination of sweat and bacteria. The feet have numerous sweat glands, which produce moisture to regulate temperature and prevent skin from drying out. Plantar hyperhidrosis is the medical term for excessively sweaty feet. Sweat is a major contributor to foot odour and provides the moisture needed for it to thrive, however, other factors are also at play. The Main Causes of Foot Odour General bacterial buildup and everyday life! (wearing shoes all day long, etc). Fungal infections: Conditions like athlete’s foot can lead to odour as fungi produce waste products during growth. Diet: Certain foods, like garlic and onions, can affect sweat composition and lead to a noticeable foot odour. Health conditions: Conditions other than plantar hyperhidrosis can cause foot odour, including diabetes, particularly when ulcers and wounds omit a strong smell. Other conditions include thyroid disorders (they may cause excessive sweating) or kidney and liver issues. Footwear material: Shoes made from non-breathable materials trap even normal sweat production, increasing moisture and bacterial growth. Preventing foot odour often means choosing breathable, waterproof shoes. Hormonal changes: Puberty, pregnancy, or menopause can contribute to foot odour. https://www.youtube.com/shorts/1aaNATnXvWw Foot Odour Myth # 2: Foot Odour Always Means You Have a Serious Health Condition It’s true that one of the causes of foot odour can be an underlying health condition, but that doesn't mean it's serious. The most common cause of foot odour is a general build up of sweat and bacteria that you can tackle yourself. Foot odour is often caused by everyday factors like wearing shoes made from non-breathable materials or not changing socks frequently enough. In most cases, simple steps like improving hygiene, airing out shoes, or using foot deodorants (sprays, powders or creams) can help control the smell. While it's important to be mindful of persistent odour or other accompanying symptoms, the vast majority of foot odour issues are easily managed with at-home care and do not indicate a serious health condition. https://www.youtube.com/shorts/aFdZ042koME Foot Odour Myth # 3: All Foot Odour Smells the Same Foot odour can vary significantly based on several factors, including the underlying cause, personal hygiene, diet, and the type of bacteria or fungi present. For example, open wounds and sores will smell different than smelly, sweaty shoes. Here are some common smells: Sour: Often caused by bacteria breaking down sweat, resulting in lactic acid production. Musty: May be associated with fungal infections or warm, moist environments. Vinegar-like: Often linked to sweat and potentially neglectful hygiene. Ammonia: May indicate dehydration or a dietary imbalance. Rotten: This odour can be a sign of a more serious infection. Foot Odour Myth 4: Going Barefoot Helps Eliminate Odour While going barefoot might seem like a good idea for reducing foot odour, it can actually have the opposite effect in some cases. While it’s always good to air out your feet, going barefoot outside exposes your feet to various surfaces that may harbour bacteria and fungi. Walking on dirty or damp surfaces can lead to the accumulation of these microorganisms, potentially worsening foot odour. In fact, foot fungus (one of the most common causes of foot odour) is often caused by walking barefoot in public places. Additionally, sweat can still pool in the crevices of your feet without socks and shoes, allowing bacteria to thrive. Instead of eliminating odour, going barefoot may introduce new sources of smell. Wearing breathable footwear and moisture-wicking socks and changing them regularly is a much better idea. Myth 5: If You Have Foot Odour, You Aren’t Showering or Bathing This is completely untrue since foot odour is often linked to other conditions like plantar hyperhidrosis and fungal infections. Therefore, foot odour is is a symptom rather than a cause. It also often develops throughout the day, so you can shower every morning and still experience smelly feet when you get home at night. That said, you should pay more attention to foot-specific hygiene and clean your feet frequently. Check out this blog article on foot hygiene tips to learn what to do. Myth 6: Foot Odour Only Happens in Hot Weather Foot odour is commonly associated with hot weather, but it can occur year-round, regardless of the temperature. While warm conditions can exacerbate sweating and create a breeding ground for bacteria, factors such as personal hygiene, footwear choice, and lifestyle also play significant roles in foot odour. For example, wearing insulated shoes in fall or winter weather can trap moisture and heat, leading to odour even when temperatures are low. Additionally, individuals who sweat excessively—regardless of the season—are more likely to experience foot odour. Therefore, it’s essential to maintain proper foot care and hygiene practices throughout the year to prevent odour, not just during the warmer months. https://youtube.com/shorts/meO8VW1yxJ4?si=EQb3gbihQ8E6-E0j

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