Taping Feet for Sports: The What, How, and Why

Written by Erica Halpern on June 13, 2022

Last updated November 15, 2024

Medically reviewed by Dominic Hough, D. Ch.

Have you ever watched a professional sports league and noticed athletes wearing tape around their feet, ankles or lower legs? Alas, taping is not just for professional athletes as it has a widespread application in a number of sports. The technique of taping can be utilized for everyday uses to help treat and prevent certain foot and leg injuries and conditions.

In this article, we explore the basics of taping, how and why it’s used and common use cases. To start, let’s explain what the term “taping” refers to.

What does “taping” mean?

Taping is a therapeutic method for injury prevention and injury management. In other words, it is used to help treat and prevent various foot conditions and injuries.

Its purpose is to help stabilize and limit a joint’s range of motion whilst enabling functionality to the affected area. By wrapping certain parts of your foot, you can “hold” certain joints or muscles in a desired position and relieve pressure from specific areas. The actual tape used can be either a type of pressure-sensitive tape (which activates based on the pressure applied to it) or something as basic as surgical tape.

If you’ve ever used a brace, taping is similar in mechanics and purpose. The main difference is that taping can be altered and manipulated depending on its intended function.

Here is the Henry Ford Allegiance Health discussing Kinesio Tape (one brand) and how taping can promote healing.

Why tape your feet?

Taping isn’t just for sports injuries or for professional athletes. Taping can be used as an effective tool for a range of foot conditions and injuries, from hallux valgus (bunions) to Achilles tendonitis. It’s popular due to being able to pack a punch.

Taping is also beneficial for the following reasons:

It’s non-invasive;
It’s accessible; and
It’s a relatively affordable treatment.

It is best to have a medical professional or therapist do it for you first. Then, once you’re comfortable and know how to do it, you can do it yourself at home. Taping techniques can last several days and won’t hinder your movement in any way, nor does it add too much bulk to your feet (meaning you may be able to wear your regular footwear), whereas an air cast or splint is much less versatile.

Examples of taping methods include:

The low-dye taping technique can help those who suffer from plantar fasciitis. This technique provides additional padding below your heel and helps offload weight from your plantar fascia, making it useful for other lower leg injuries like shin splints. This technique is typically meant for serious ankle injuries whereas the figure 8 technique, although less supportive, may benefit those with mild to moderate lower leg injuries.
The basketweave technique specifically targets ankle injuries. The basketweave is the most supportive taping technique and involves taping across the top of your foot, around your upper ankle and along your Achilles tendon.
The McConnell taping technique targets those with patellofemoral syndrome. This method involves taping across both above and below the knee cap and enclosing the knee with vertical tape on both sides. This is done to reduce pain and alter the alignment of the patellofemoral joint.
Bunion taping: The joint is taped to help keep it in place, prevent further misalignment and temporarily manage pain and inflammation.
Buddy wrapping: This taping technique involves taping a damaged extremity or joint to its neighbour. For example, a common short-term treatment for tennis toe is to tape the injured toe with a healthy toe, effectively creating a splint via tape.

Which conditions or injuries can benefit from taping?

Taping can provide immediate relief for a number of different injuries. Its objective is to provide stability and offload weight from inflamed muscles and joints.

The following conditions and injuries may benefit from taping, depending on the severity:

Taping can also be used for surface conditions like blisters. This is different than the techniques mentioned above. Taping your toes and feet can help reduce the likelihood of blisters by providing a medium between your skin and your shoes. This reduces the amount of friction on the surface of your skin. You can use materials as simple as surgical tape for this. A study of ultrarunners published in the Clinical Journal of Sports Medicine found that paper tape prevents both the incidence and frequency of foot blisters in runners.

Does taping your feet and lower legs work?

Taping can be beneficial both as a treatment method and a preventative measure against future injury.

For plantar fasciitis, for example, research finds that “in the short-term, taping is beneficial in treating plantar fasciitis. The best evidence exists for low dye taping and calcaneal taping.” In flat feet, one study found that “kinematic taping on flexible flat feet had positive effects of immediately reducing the abnormally increased foot pressure and the tone and stiffness in the lower extremity muscles.” Here is KT Tape (a kinesiology tape brand) being used to help Plantar fasciitis:

Athletic taping in sports

You’ll find that taping is quite common in sports where a lot of side-to-side movement and/or running are involved. Sports, due to their intense nature, carry considerable risk for injury, especially to the legs and feet, and often involve regular treatment.

These are some of the sports in particular where you’ll find taping most common:

Tennis
Basketball
Running
Football
Soccer
Dance and ballet
Hockey

Who can tape my feet?

Our chiropodists at Feet First Clinic can skillfully and therapeutically tape the feet and toes to treat and prevent a variety of foot conditions and deformities.

You can book an appointment with a chiropodist to have your foot issue assessed. At your assessment, the chiropodist will determine the best course of treatment. Taping is done at this time if necessary. The chiropodist can also instruct you on how to properly apply tape at home. We recommend follow-up appointments to monitor your progress.

Need taping done? We're here to help!

Our team is trained to handle any and all your foot health concerns including foot and lower leg taping.

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

About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

PrevPrevious Ankle Sprain Secrets (And Other Common Questions Answered!)

NextNext Foot Allergies? Yes, They Exist!

Related Services & Conditions

Blisters

Bunions

Plantar Fasciitis

Splinting, Bracing & Taping

Flat Feet

Foot Pain Treatment

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June 12, 2025

Morning Routine for Foot Health, Longevity and Mobility

When we talk about healthy habits, we often focus on nutrition, mental health, or overall fitness. But what about your feet? These often-overlooked heroes carry you through life — and they deserve some attention, too. Incorporating a few gentle foot mobility drills into your morning routine can help improve flexibility, reduce stiffness, and set you up for a pain-free day. Let’s explore a few simple daily foot exercises that support longevity and mobility, all in under 10 minutes. Why Morning Foot Rituals Matter After a night of rest, it’s normal for your feet to feel stiff or tight. That’s because circulation slows down when we sleep, and our muscles and joints aren’t being used. A quick morning routine for foot health helps: Improve blood flow Gently wake up foot muscles Prevent long-term issues like plantar fasciitis or joint stiffness Support better balance and stability throughout the day Plus, it feels great — and your feet will thank you! Your 5-Minute Morning Routine for Foot Health These beginner-friendly exercises can be done from your bed, the bathroom counter, or even while you’re waiting for your coffee to brew. 1. Toe Spreads (1 minute) https://youtube.com/shorts/gOwgyrmU6hM?feature=shared Sit or stand comfortably. Spread your toes apart as wide as you can, then release. Repeat 10–15 times.Why it helps: Improves foot strength and activates the smaller intrinsic foot muscles that support balance. 2. Ankle Circles (1 minute per foot) https://youtu.be/qaatVpZy2ek?feature=shared Lift one foot off the ground and gently rotate your ankle clockwise 10 times, then counter-clockwise 10 times. Switch feet.Why it helps: Promotes circulation and joint mobility to counteract morning stiffness. 3. Towel Curls (1–2 minutes) https://youtu.be/toqnSys_JRw?feature=shared Place a small towel on the floor and try to scrunch it toward you using just your toes.Why it helps: Strengthens the arches and enhances coordination in the foot muscles. 4. Calf Stretch with Wall or Step (1–2 minutes) https://youtu.be/utLavyPDnqI?feature=shared Stand with your hands on a wall or place your toes on a step while your heel stays on the ground. Lean forward until you feel a stretch in your calf and Achilles tendon. Hold for 20–30 seconds per leg.Why it helps: Loosens up the back of the leg and heel — essential for preventing plantar fasciitis and Achilles tendonitis. Bonus: Gentle Foot Massage https://youtu.be/BwhGFoHDkUI?feature=shared Before putting on your socks or shoes, use your thumbs or a massage ball to roll out the soles of your feet. Focus on tight spots in the arch and heel. Just 1–2 minutes can make a big difference. Foot Mobility Drills = Long-Term Foot Wellness Incorporating these foot mobility drills into your morning can support not just your feet, but your entire body. Improved foot function leads to better posture, less knee and hip pain, and more stability with every step you take. And remember — consistency is key. Like any good habit, the benefits of daily foot exercises build up over time. Feature Photo by Aljona Ovtšinnikova

May 29, 2025

Can Dehydration Cause Foot Pain? Surprising Ways Water Intake Affects Your Feet

When you think of dehydration, you probably imagine symptoms like dry mouth, fatigue, or dizziness—but what about your feet? It may surprise you to learn that dehydration can directly contribute to foot pain, cramping, and even swelling. Since your feet are at the farthest point from your heart, they rely heavily on healthy circulation and fluid balance to function properly. Let’s take a look at how your water intake affects your feet—and why staying hydrated is more important than you might think. 1. Dehydration and Foot Cramps If you’ve ever woken up in the middle of the night with a painful foot cramp, dehydration might be the culprit. Proper hydration is essential for normal muscle function. Without enough fluids, your muscles—especially in your feet and calves—can tighten up unexpectedly. Cramps often occur when your body is low on essential electrolytes like potassium, magnesium, and sodium, which are lost through sweat. Since water helps regulate these minerals, not drinking enough can increase your risk of sudden, painful cramps in the feet. 2. Hydration Supports Circulation in the Feet Good circulation is critical for healthy feet. Water plays a major role in keeping your blood flowing efficiently. When you’re dehydrated, your blood volume decreases, making it harder for your heart to pump blood to the extremities—including your feet. Poor circulation can lead to sensations of numbness, tingling, or a “pins and needles” feeling in your feet. In more severe cases, chronic dehydration could contribute to long-term circulatory problems that make foot pain worse over time. 3. Water Helps Lubricate Joints and Reduce Pain Your feet contain more than 30 joints, all of which rely on synovial fluid for smooth, pain-free movement. Dehydration reduces your body’s ability to produce this fluid, leading to stiff, achy joints—especially in people with arthritis or other joint conditions. Drinking enough water each day can help reduce joint discomfort and improve mobility in your feet and ankles. 4. Is Water Retention the Opposite Problem? Interestingly, dehydration can also lead to swollen feet—but not for the reason you might think. When your body senses it's not getting enough water, it holds onto the fluids it does have. This can result in swelling (also known as water retention) in the feet, ankles, and lower legs. Staying properly hydrated signals your body that it can safely release excess fluids, helping to reduce swelling and bloating in the feet. 5. Tips to Keep Your Feet (and the Rest of You) Hydrated Aim for 8–10 glasses of water per day, and more if you're physically active or it's hot outside. Avoid too much caffeine or alcohol, as these can dehydrate your body. Eat water-rich foods like cucumbers, oranges, and watermelon. Listen to your body—if you're feeling thirsty, you're likely already slightly dehydrated. When to Seek Help If you’re experiencing regular foot pain, cramping, or swelling—especially if increasing your water intake doesn’t help—it’s time to speak with a foot care specialist. At Feet First Clinic, our chiropodists can assess the cause of your symptoms and recommend personalized treatment options to get you back on your feet comfortably. Final Thoughts Dehydration doesn’t just leave you feeling tired—it can seriously impact your foot health. From muscle cramps to water retention, the way you hydrate has a direct effect on how your feet feel and function. So next time your feet are aching or swollen, take a moment to consider your water intake. A simple increase in hydration might be the first step toward relief.

May 15, 2025

How Gut Health Affects Foot Pain: Exploring the Inflammation Connection

Gut Inflammation and Foot Pain – What’s the Link? Foot pain is often blamed on overuse or injury—but new research highlights a less obvious cause: gut health. Specifically, gut inflammation and foot pain are more connected than you might expect. When the gut lining becomes compromised, harmful particles can leak into the bloodstream, triggering systemic inflammation. This inflammation may impact muscles, joints, and soft tissues—especially in the feet, where stress is frequent. Systemic Inflammation and Plantar Fasciitis One of the most common causes of heel pain, plantar fasciitis, is already driven by inflammation. But when systemic inflammation is present due to poor gut health, it can make symptoms worse and recovery slower. People with inflammatory diseases like rheumatoid arthritis or inflammatory bowel disease often experience foot pain, suggesting a deeper, whole-body link. Reducing systemic inflammation through gut care may provide relief for conditions like plantar fasciitis. Gut Microbiome and Joint Health in the Feet The gut microbiome—the complex ecosystem of bacteria in your digestive tract—plays a critical role in regulating inflammation and immune response. When the microbiome is imbalanced (a condition known as dysbiosis), inflammation can increase, affecting joint health across the body, including in the feet and ankles. Emerging studies show a strong connection between gut microbiome and joint health, indicating that good gut bacteria may help reduce chronic foot pain linked to inflammation. Nutrient Absorption: A Key to Musculoskeletal Foot Health Beyond inflammation, poor gut health also affects how your body absorbs nutrients, such as: Vitamin D Magnesium Omega-3 fatty acids These nutrients are essential for maintaining strong bones, muscles, and connective tissues. A gut that’s not absorbing nutrients efficiently could contribute to foot fatigue, pain, or slow injury recovery. How to Support Gut Health for Better Foot Health If you're dealing with persistent foot pain—especially conditions like plantar fasciitis—supporting your gut could be a game changer. Here are some steps to consider: Adopt an anti-inflammatory diet: Reduce processed foods, sugar, and excess alcohol. Add probiotics and fiber: These help maintain a balanced gut microbiome. Stay hydrated and active: Movement supports both gut motility and foot health. Get tested: A healthcare provider can check for nutrient deficiencies or inflammatory markers. By improving your gut health, you may also be reducing the underlying inflammation contributing to your foot issues. When to See a Chiropodist Foot pain shouldn’t be ignored. If your discomfort persists despite footwear changes or home remedies, a professional assessment is key. At Feet First Clinic, we look at the bigger picture—including possible systemic factors like gut health that may be influencing your pain. Final Thoughts on Gut Health and Foot Pain The body is more interconnected than we often realize. Research on gut inflammation and foot pain, systemic inflammation and plantar fasciitis, and the gut microbiome’s role in joint health is still growing—but one thing is clear: taking care of your gut may help your feet feel better too. Featured Photo by Sora Shimazaki

April 30, 2025

Top Neutral Running Shoes

Finding the best neutral running shoes is an important “step” for runners who want a natural, supported stride. Neutral running shoes are designed for those who don't require extra corrective features and benefit most from balanced cushioning and stability. Many people also look for lightweight running shoes that deliver comfort and speed without feeling bulky. In this guide, we’ll help you find the right pair! Many of these shoes, and others, are available at our Toronto foot clinic, Feet First Clinic, and foot specialists like chiropodists and podiatrists often suggest them for people with a normal gait or who supinate. https://www.youtube.com/shorts/0bVBNNUAUOc What are Neutral Running Shoes? To understand what neutral shoes are, it helps to look at different foot types and the way each moves during walking or running. Foot types are typically defined by the height of the arch and associated gait patterns: Flat feet: Minimal or no visible arch, often leading to overpronation, where the foot rolls excessively inward during movement. Around 40% of runners overpronate, and without the right shoes, overuse injuries like plantar fasciitis can develop. Runners with flat feet should consider stability shoes, sometimes the more restrictive motion control shoe. High arches: A very pronounced arch, often leading to underpronation (also called supination), where the foot rolls outward. Normal arch: A moderate, well-formed arch that’s about “halfway full.” It supports a relatively neutral walking or running gait without excessive rolling inward or outward. Neutral shoes are designed for individuals with a normal arch and a natural gait, meaning their foot doesn't overly roll in (overpronate). Neutral running shoes are also suitable for people with high arches who underpronate. These shoes prioritize cushioning and shock absorption over structural support or corrective features, offering a more flexible and natural ride. Unlike stability shoes or motion control shoes, which are more rigid, built to control motion and guide the foot into proper alignment, neutral shoes allow the foot to move more freely and comfortably, simply because this is okay for a normal arch and a normal gait doesn’t need guidance. The focus is on lightweight materials, responsive cushioning, and smooth transitions from heel to toe. Comfortable neutral shoes are ideal for runners or walkers who have an efficient gait cycle and don’t require additional support to prevent injury. They can also be a good option for individuals with high arches, who often benefit from extra cushioning to protect against the increased impact that comes from less natural shock absorption. How Do Neutral Shoes Prevent Foot Pain? Neutral shoes help prevent foot pain by offering ample cushioning and promoting the foot’s natural motion without interference. For people with normal arches and a stable gait, or high arches, too much corrective structure can actually cause discomfort or alter natural biomechanics. Neutral shoes support a smooth stride while providing the soft, consistent underfoot feel needed to absorb the repeated impact of walking or running. One of the key ways neutral shoes protect against foot pain is by reducing the jarring forces that travel up through the feet and legs with every step via shock absorption. High-quality cushioning materials, such as EVA foam or advanced proprietary foams, spread out impact forces and minimize stress on the heels, arches, and forefoot. This protection helps prevent common issues like plantar fasciitis (heel pain), metatarsalgia (pain in the ball of the foot), and even joint discomfort in the knees and hips. Additionally, neutral shoes are often lighter and more flexible than stability or motion control shoes, which can reduce fatigue over longer distances. With less weight to lift and more natural foot mechanics, you can stay active longer and more comfortably. The result? A smoother, more enjoyable experience every time you move. And your feet aren’t too tired at the end of the day! Top Neutral Running Shoes in 2025 Where do you start when you want to find the right pair? Luckily, we’re going to talk about some of the best options. Some of these are available at our Toronto foot clinic, Feet First Clinic, and come highly recommended by chiropodists and podiatrists. You can always call or visit us to determine what high quality footwear we have in stock at any given time. ASICS Gel-Nimbus 27 The ASICS Gel-Nimbus 27 is a premium neutral running shoe designed for comfort and durability. It features a high stack height of 43.5 mm at the heel and 35.5 mm at the forefoot, providing ample cushioning for long-distance runs and everyday walking. The midsole utilizes ASICS' FF Blast Plus Eco foam, offering a soft yet responsive ride. A PureGel insert under the heel enhances shock absorption, which reduces joint strain. The engineered jacquard mesh upper is both breathable and supportive, contributing to the shoe's overall comfort. Despite its cushioning, the Gel-Nimbus 27 maintains a relatively lightweight profile, making it suitable for daily training. This model is ideal for runners seeking a plush, cushioned experience during long runs or recovery days. But it's not just for runners! It's also ideal for people with foot pain, arthritis, or who want to keep their feet comfy and supported as they go about their daily activities. Its premium cushioning makes it feel like you're walking on a cloud. Whether you're training for a marathon or enjoying a leisurely jog, this shoe offers the support and comfort needed to keep you going. It's also fantastic for non-runners who just want a comfortable walking shoe. Saucony Triumph 23 The Saucony Triumph 23 is another top-tier neutral running shoe with a stacked heel, known for its plush cushioning and smooth ride. It features PWRRUN+ foam in the midsole, delivering a soft yet responsive feel underfoot. The shoe's geometry promotes a natural stride, and the updated upper provides a secure, comfortable fit. Its durable outsole offers reliable traction, ensuring confidence on various terrains. Overall, the Triumph 23 combines cushioning, support, and durability, making it a versatile choice for runners and non-runners alike. The cushioning also delivers great shock absorption, while the mid-rocker sole reduces strain on the forefoot - great for people with high arches and joint rigidity. This shoe is particularly well-suited for runners who prioritize comfort and support over speed. The Triumph 23's design caters to those who spend extended periods on their feet, whether during training sessions or daily activities. Its combination of cushioning and stability makes it a reliable choice for a wide range of runners. Brooks Ghost For those who don’t want a stacked heel, the Brooks Ghost is renowned for its balanced cushioning and reliable performance. This neutral running shoe offers a 12 mm heel-to-toe drop, catering to runners who prefer a traditional feel. Its DNA LOFT v3 midsole provides a smooth, responsive ride, while the engineered mesh upper ensures breathability and comfort. The durable rubber outsole enhances traction, making it suitable for various surfaces. The Ghost 16's consistent performance and comfort make it a go-to option for daily training and long-distance runs. Ideal for runners seeking a dependable and straightforward shoe, the Ghost 16 delivers a comfortable experience without unnecessary frills. Its design focuses on providing a smooth transition from heel to toe, accommodating a variety of running styles. Whether you're a seasoned runner or just starting out, the Ghost 16 offers the support and comfort you need. It's also great for people who wear custom orthotics.

April 24, 2025

Top Stability Running Shoes

If you’re dealing with flat feet and overpronation, or sometimes other foot issues, finding the best stability running shoes can provide the support and comfort you need. These shoes are designed to help keep your feet properly aligned and reduce strain, making them perfect for running or everyday wear. In this guide, we’ll help you find the right pair and keep you moving with a little more peace of mind. What are Stability Shoes? https://www.youtube.com/shorts/TnDaLrqYTac To understand what stability shoes are, it’s important to explain the different foot types and the corresponding, suitable shoes that accommodate each type. Foot types are characterized by how pronounced the arch is, as well as any associated gait abnormalities (walking patterns): Flat feet: When you have a minimal or non-existent foot arch, or when your footprint looks like a complete foot. The foot rolls excessively inward when it’s in motion (overpronation). It is often linked to the development of plantar fasciitis. High arches: When your arch is very pronounced and you see very little of your footprint. Sometimes associated with underpronation, or when the foot rolls excessively outward when it’s in motion. Normal arch: When your arch is about halfway “filled” when you look at it from a footprint perspective. There are generally no issues with overpronation or underpronation. Why Stability Shoes? Think of stability shoes as running shoes for flat feet. They are specifically engineered to help people who overpronate, providing enhanced support and alignment during movement. They are more rigid, rather than flexible, to ensure the foot stays securely in place when it propels forward. That said, thanks to technological innovation, many stability running shoes on the market offer the necessary correction without feeling restrictive. More specifically, unlike neutral running shoes (which tend to be more flexible and are suited for those with a normal gait or high arches), stability shoes guide the foot into a more neutral position. This is achieved through features like firmer midsoles and supportive arch structures that counteract the inward rolling motion characteristic of overpronation. By doing so, stability shoes help distribute pressure more evenly across the foot, reducing strain on muscles and ligaments. This design not only improves comfort during activities like walking or running; it also plays a crucial role in preventing injuries commonly associated with overpronation, such as plantar fasciitis and shin splints. If you have severe overpronation, motion control shoes offer an even higher level of support. These shoes are constructed with stiffer materials and additional structural components, such as reinforced heel counters and medial posts, to limit excessive foot movement. While some motion control shoes may feel heavy, they provide maximum control, ensuring the foot maintains proper alignment throughout the gait cycle. This level of control is particularly beneficial for those who require substantial correction to prevent overuse injuries. Motion control shoes can significantly reduce the risk of pronation-related injuries in recreational runners and can be an effective injury prevention strategies. How Do Stability Shoes Prevent Foot Pain? Stability shoes help prevent foot pain by offering targeted support where your feet need it most—especially in the arch and heel areas. When your foot rolls too far inward, it puts extra strain on the muscles, tendons, and ligaments that work to keep your stride in check. Over time, this can lead to discomfort or injuries like plantar fasciitis, shin splints, or achy knees. Stability shoes are designed to keep that motion in check, gently guiding the foot to move in a more efficient and aligned way. This takes the pressure off the wrong areas and helps absorb shock more evenly across your foot. Another key way stability shoes help reduce foot pain is by minimizing the stress placed on your body with every step. Features like firm medial support and structured cushioning help maintain better posture and balance, especially during long walks or runs. That added support means your feet aren’t constantly working overtime to stabilize themselves, which can help you stay active longer without feeling sore. At the end of a long day, your feet will thank you! The Best Stability Running Shoes Where do you start when you want to find the right pair? Luckily, we’re going to talk about some of the best options. Some of these are available at our Toronto foot clinic, Feet First Clinic, and come highly recommended by chiropodists and podiatrists. You can always call or visit us to determine what high quality footwear we have in stock at any given time. ASICS Gel-Kayano 32 The ASICS Gel-Kayano 32 is a go-to for runners seeking plush support and a smooth ride. This latest version keeps the high-level stability the Kayano line is known for, while dialing up the comfort with soft cushioning and a breathable upper. It’s ideal for daily training or long runs when your feet need some extra TLC. If you're browsing for the top running shoes for stability, the Gel-Kayano 32 should be on your radar. It contains ASICS' 4D Guidance technology. This features a "pod" that acts as a medial post to control the movement of the foot and ankle and prevent overpronation. The medial post is made of a responsive material that will respond to your foot's motion and prevent over-correction. In addition, unlike other stability models with a stacked heel, the Gel-Kayano is structured to "cradle" the foot. This gives all cushioned benefits of a stacked heel and mid-rocker sole, without compromising stability and balance. Whether you're logging serious miles or just want a reliable everyday trainer, this one's a solid pick. Saucony Hurricane 24 The Saucony Hurricane 24 is a max-cushion stability shoe built for comfort and support. It features a plush PWRRUN PB midsole and a wide base that keeps you steady, even on longer runs. The shoe is a bit on the heavier side compared to other shoes, but it delivers a smooth, stable ride that's easy on the legs. For those looking for Stability running shoes for overpronation, the Hurricane 24 is a standout option. It provides excellent support without feeling too rigid, making it great for runners who need a bit more structure. Just keep in mind that it's not the best choice for speedwork due to its weight. ASICS GT-2000 The ASICS GT-2000 is a reliable stability shoe that offers a balanced blend of cushioning and support. It's designed for runners who need moderate stability without sacrificing comfort. The shoe provides a smooth transition from heel to toe, making it suitable for daily training. While it may not have the plushness of the Kayano, the GT-2000 is a versatile option for runners seeking a more responsive feel. It's a solid choice for those who need an athletic stability running shoe that doesn't feel too bulky. Brooks Glycerin GTS The Brooks Glycerin GTS is a max-cushion stability shoe that combines softness with support. It features Brooks' GuideRails technology, which helps keep your stride aligned without being intrusive. The shoe offers a plush ride that's perfect for long runs or recovery days. If you're looking for a stability shoe that doesn't skimp on comfort, the Glycerin GTS is worth considering. It's designed to provide a smooth, cushioned experience while still offering the support needed for overpronators. Just be aware that it's more suited for easy runs rather than speed sessions. https://www.youtube.com/shorts/mxrb9Qihtiw

March 27, 2025

How Tight Calves Affect Your Body

Tight calves and foot health go hand in hand (or should we say foot in foot?). Our body parts are intricately connected, meaning discomfort in one area can lead to issues elsewhere. Likewise, muscle strain and fatigue in the lower legs can wreak havoc on the feet and other body parts if ignored for too long. Let’s explore the symptoms and causes of tight calves, how tight calves affect the body and feet, and how a chiropodist or podiatrist can help you manage pain. Tight Calves: What Are They? "Tight calves" is a general term describing the sensation of stiffness, pain and tension in the muscles at the back of the lower leg, often leading to restricted movement that affects your daily life. This tightness can manifest as muscle pain and stiffness when walking, balance issues, and more. Tight calves and posture even have a connection! Anatomy of the Calf Muscles The calf comprises two primary muscles: Gastrocnemius: The primary or chief muscle in the calf. It’s located on the back of your leg, relatively close to the skin’s surface. This superficial muscle has two heads, medial and lateral. It helps flex the knee and foot, and also plays a crucial role in walking and posture. Soleus: Located beneath the gastrocnemius, this wide and flat muscle is deeper, and originates from the posterior tibia while connecting to the Achilles tendon above the heel. This group helps stabilize ankle during activities like walking and running. Understanding the structure and function of these may be helpful in determining the cause of calf muscle tension. What Causes Calf Pain? Pain in the lower part of the back of the legs does not always feel the same. It may come on suddenly, or nag at you all day by way of a mild, dull ache. The former is often the result of a sudden injury or sharp movement, whereas the latter can build over time, resulting from lifestyle choices like wearing unsupportive shoes or working out too hard. Here are some common causes of calf pain: Muscle Cramps. Sudden, involuntary contractions of the calf muscles, known as cramps, can cause significant tightness and discomfort. These cramps may result from factors such as dehydration, general muscle fatigue, or electrolyte imbalances. Overuse. Engaging in repetitive activities that involve a lot of running or jumping can overwork the calf muscles and make them feel tight. This is especially common when increasing training intensity or duration without allowing yourself to rest. Muscle Strain. Overstretching or tearing the calf muscles, often due to sudden movements or excessive force, can result in tightness, pain, and swelling. Non-supportive and Ill-fitting Footwear. Shoes lacking arch support, shock absorption, or cushioning force the muscles to work harder with every step. Without proper arch support, the foot may put excessive strain on the calf muscles as they attempt to stabilize the lower leg. A lack of shock absorption further increases the impact of the ground on the feet and legs. Similarly, insufficient cushioning fails to distribute pressure evenly, leading to increased stress on the calves, especially during prolonged standing or walking. Poor Ankle Mobility. Limited flexibility in the ankle joint can place additional strain on the calf muscles, contributing to tightness. Some causes include having a history of ankle injuries or arthritis. Pre-existing Gait Abnormalities and Foot Type. Overpronation (excessive inward foot rolling — common in flat feet) or underpronation (excessive outward foot rolling — common with high arches), can lead to calf muscle tightness due to altered mechanics and increased strain. Dehydration and Mineral Deficiencies. Lack of adequate fluids or essential minerals like potassium, magnesium, and calcium can lead to muscle cramps and tightness in the calves. Inactivity. Prolonged periods of inactivity or sedentary behavior can cause the calf muscles to become tight due to lack of regular movement and stretching. Venous Insufficiency. Conditions like deep vein thrombosis (DVT) or varicose veins can cause calf tightness, as well as general venous insufficiency. How Tight Calves Affect the Body and Feet We can feel the effects of tight calf muscles in more ways than one. Our feet can become weaker, more vulnerable and fatigued, sometimes leading to a foot condition we didn’t have before. Tight calves can also cause experience mysterious back and knee pain. Here are common additional problems can arise from strain in the lower legs. Joint Pain Tight calves can have a significant impact on the body's overall alignment, posture and movement, often leading to joint pain in the knees, back, and feet. When the calf muscles are tight, they restrict proper ankle dorsiflexion (raising the foot upwards towards the shin). When ankle mobility is restricted, the body may lean forward slightly to maintain balance, causing strain on the lower back muscles and leading to chronic discomfort. This abnormality can put excessive strain on other joints, like in the knees. This perfect storm of joint problems and limited movement can contribute to conditions like osteoarthritis over time. Biomechanical Foot Conditions The feet often bear the brunt of tight calf muscles, as they have to absorb additional stress during movement. Calf pain can cause a disrupt our running or walking gait as we try to move through the pain. Further, since our calf muscles connect our knees to our ankles, when the calves become tight it puts strain on the ankle. This disrupts our foot mechanics and can cause painful, chronic overuse injuries like plantar fasciitis and Achilles tendonitis. In fact, tight calves is one of the leading contributing factors to Achilles tendonitis and plantar fasciitis. Increased Risk of Injury Aching, tense muscles are more susceptible to further strains and tears, in addition to also causing balance problems as you struggle with pain. All of this combined can be a recipe for disaster and lead to a slip or fall (especially in seniors) that may cause even more damage, like a broken bone. Tight calf muscles can also contribute to more mild conditions like shin splints (repetitive stress on the shin bone) and generally hinder athletic performance. Circulatory Problems The calf muscles assist in pumping blood back to the heart from the lower extremities. Tightness in these muscles can impede this process, resulting in swelling in the feet and ankles and, in severe cases, contributing to circulatory problems. How to Treat Tight Calves: Muscle Tightness and Foot Care https://www.youtube.com/shorts/sNdIAxZNOn8 A foot care professional can help with calf tightness and pain. With their guidance and your determination to improve your foot and leg health, you can live and move comfortably. Let’s explore some options. Compression Stockings Wearing medical-grade compression stockings can improve circulation in the lower legs, reducing muscle fatigue and tightness and giving your lower extremities a healthy, comforting and energizing boost. They work by applying gentle pressure to the legs, which helps prevent blood pooling and promotes better oxygen delivery to the muscles. Compression therapy is especially useful for individuals who spend long hours on their feet, live a sedentary lifestyle, spend prolonged periods sitting while travelling, pregnant women, or those with conditions like varicose veins. A physician can determine the right level of compression based on your specific needs. Custom Orthotics Custom orthotics can help address underlying biomechanical issues that contribute to tight calves. A chiropodist can assess foot structure to design orthotics that conform to your feet, and yours alone, providing tailored support and alignment for your unique needs. By correcting imbalances and reducing strain on the lower leg muscles, orthotics can help alleviate tightness and prevent further discomfort. These devices can be particularly beneficial for individuals with flat feet, high arches, or abnormal gait patterns that place excessive stress on the calves. Proper Footwear Shoes with adequate arch support, cushioning, and shock absorption that redistributes pressure away from the heel can help keep your feet comfortable, maintain proper lower limb alignment and reduce strain on the calf muscles. Chiropodists and podiatrists often advise against wearing unsupportive footwear like flip-flops or high heels for prolonged periods, as they can contribute to muscle tightness and discomfort in the calves and feet. Strengthening Exercises and Stretching Programs A structured exercise program focusing on calf flexibility and strength can significantly reduce tightness. Chiropodists can recommend targeted stretches that target the gastrocnemius and soleus muscles — helping improve range of motion in the lower leg and fighting off stiffness. Calf raises in particular (see demonstration below) can enhance muscle endurance and prevent recurring tightness. Incorporating these exercises into a daily routine can improve mobility and reduce the likelihood of calf-related discomfort. Some other good examples of stretches for calf muscles include the Soleus Stretch and Heel Stands. Click the links for Feet First Clinic demonstrations! https://www.youtube.com/shorts/ZVSfzY6so8w

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