The Essential Guide to Foot Care for Runners: Stride with Confidence

Written by Erica Halpern on February 5, 2024

Last updated August 24, 2024

For runners, the feet are not just the point of contact with the ground; they are the foundation of every stride, absorbing the impact of countless steps. Our feet are like a car’s wheels, enabling us to move forward. And shoes are our body’s tires. That’s why proper foot care for runners is paramount to ensure a smooth and injury-free running journey. This guide explores our top foot care tips tailored specifically for runners so you can go the distance comfortably and confidently.

Tip #1: Choose the right running shoes

The Essential Guide to Foot Care for Runners

The foundation of good foot care starts with the right pair of running shoes. When selecting running shoes, consider factors such as arch support, cushioning, and the terrain you’ll be running on. Rotate your running shoes, if your budget allows it, to let them decompress and maintain their cushioning. You can visit a specialty store like Feet First Clinic to get footwear advice and fitted.

Read our complete guide on types of running shoes and how to choose your perfect pair.

Tip #2: Prioritize sock selection

Investing in quality moisture-wicking socks can make a significant difference in preventing blisters and discomfort. Choose socks with proper padding and avoid cotton, as it tends to retain moisture, increasing the risk of blisters.

Tip #3: Maintain proper hygiene

Regular foot hygiene is crucial for runners. Wash your feet daily and thoroughly dry them. And remember to get between the toes. Keep your toenails trimmed to prevent ingrown nails and potential discomfort during your runs. Adopting a regular foot care hygiene routine and following a post-sports routine is essential, especially for runners.

Tip #4: Warm-up and stretch

Before hitting the pavement, take the time to warm up your feet and stretch your calf muscles. Gentle foot and ankle exercises can improve flexibility and reduce the risk of strains or plantar fasciitis.

Tip #5: Gradual progression and cross-training

Avoid overtraining by gradually increasing your mileage and intensity. Incorporate cross-training activities like cycling or swimming to give your feet a break while maintaining cardiovascular fitness.

Tip #6: Listen to your feet

Paying attention to any signs of discomfort or pain is crucial for preventing injuries. If you notice persistent pain, swelling, or changes in your foot structure, consult a healthcare professional or a podiatrist promptly.

Tip #7: Ice and elevation

After a long run, treat your feet to some post-run care. Ice any sore areas to reduce inflammation, and consider elevating your feet to minimize swelling. This simple routine can aid in faster recovery. Rest, ice, compression, and elevation (RICE) are methods for treating inflammation after trauma, such as acute ankle sprain. Inflammation causes pain, edema, hyperalgesia, and erythema, limiting one’s ability to perform the rehabilitation required for proper healing.

Tip #8: Invest in insoles or orthotics (if needed)

Custom orthotics or over-the-counter insoles can provide additional support and stability if you have specific foot conditions or pronation issues. Consult a chiropodist to determine the best option for your individual needs.

Tip #9: Foot-strengthening exercises

Incorporate foot-strengthening exercises into your routine to improve stability and reduce the risk of injuries. Exercises like toe taps, marble pickups, and resistance band exercises can enhance the strength of the muscles supporting your feet.

Tip #10: Regular check-ups

Make regular foot check-ups a part of your routine. Addressing early signs of symptoms can keep them from escalating into significant problems. All foot pain treatment services at our foot clinic start with an assessment by one of our skilled chiropodists. Our chiropodists conduct foot assessments for:

Foot pain;
Footwear recommendations;
General foot check-ups;
Diagnostic Purposes; or
Any foot-related concern or condition.

Your running solutions live at Feet First Clinic

Your feet are your most loyal running companions; caring for them is essential for a fulfilling and injury-free running experience. For all your foot care and running needs, trust Feet First Clinic. We’re here to answer your questions at (416) 769-3338 and 2481 Bloor St W.

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

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January 12, 2023

10 Indicators of Great Running Shoes

How do we know if our running shoes are high quality? What's more, what should we look for when hunting for new shoes? It can be easy to simply look for the cheapest pair and call it a day. But before you know it those low-quality running shoes will start to wear down, which puts you at risk of sustaining an injury or developing a chronic foot condition. Luckily, we've compiled a list of essential features that make a great running shoe! 10 Indicators of Great Running Shoes Shock absorption Cushioning Breathability Support for your foot type Weight Flexibility Traction Durability Waterproof Bonus Features Shock Absorption This is a fancy term for how high-quality athletic shoes withstand impact with the ground. Shock absorbers are frequently mentioned when people discuss vehicles and are described as any device that smoothens or dampens shock impulses. Shock absorption in your shoes should help your muscles like a car's shock absorbers protect its parts. The National Library of Medicine notes that sufficient shock absorption is required during the landing phase of running or jumping to protect joints and muscles from impact damage. When looking for new shoes, you should check the level of shock absorption. One of the best shock absorption technologies includes ASICS GEL cushioning, located in their running shoes' forefoot or rearfoot (or both). The GEL compound absorbs the shock from the ground, and its foam midsoles offer a solid rebound. Saucony is another example and uses EVA foam and their Super Rebound Compound (SRC) to provide durable shock absorption in the heel crashpad. Cushioning Running shoes for women and men will require a solid amount of cushioning. This will help runners avoid common athletic injuries like Achilles tendonitis, muscle strain and stress fractures and also provide general comfort by combating the onset of foot pain and keeping you on your feet for long-distance runs. Cushioned running shoes are also beneficial for athletes still recovering from an injury and will provide support and comfort as the foot muscles get back to optimal condition. ASICS Gel Technology Footwear Breathability Wearing running shoes with breathable mesh uppers can work wonders for your foot health. After all, when we exercise, our feet start to sweat, so your new shoes should have a way to ventilate and promote a healthy foot environment. Furthermore, a lack of ventilation can put you at risk of developing athlete's foot or fungal toenails. Some of the best running shoes for breathability include the Saucony Ride and the Saucony Endorphin. The generously pored mesh and thin fabric help your shoes circulate air and keep the shoe's interior well-ventilated. Support and Foot Type If you're wondering if a running shoe is worth investing in, check to see if it advertises its support type. In other words, check if it's a stability, neutral or motion control running shoe. Generic running and walking shoes often cannot accommodate your specific gait and foot type, but high-quality shoes can. Here is how to know what type of shoe you will need: Stability shoes are for people with flat feet who overpronate (the arch collapses upon weight bearing). These shoes may help prevent complications associated with a low arch, like plantar fasciitis. More specifically, they offer extra support on the shoe's inner sole, called a medial post. Motion control shoes are for runners with more severe overpronation and are essentially stability shoes taken up a notch. In addition to medial support, they offer a stiff heel, firm cushioning and a more rigid midsole. Neutral shoes do not contain bonus support features in the midsole. They are typically for "normal" pronators or people with a normal arch. People with high arches can also wear neutral shoes as they don't need bonus motion control and stability features. Weight You don't want to feel like your shoes are weighing you down while running. You want your feet to feel as light as a feather and to notice a "spring" in your step. When your shoes are lighter, you can run for longer periods. This is because you're using less energy to lift your foot off the ground, which protects you from fatigue. Lightweight shoes can also improve your form during exercise. It's all about making your experience as effortless as possible. To address the need for lightweight running shoes, top brands have mastered the art of using light materials and breathable membranes, without compromising on supportive features. Flexibility Flexibility refers to how much you can bend or twist your shoes. A running shoe can have either a stiff midsole or a flexible midsole, and a clear sign of a good running shoe is knowing its level of flexibility. Flexible shoes are great for longer runs and comfort enhancement, and they will always be neutral and not include stability features. Flexible shoes are also better for terrain running and are more lightweight. Stiff shoes will feature stability enhancements and are great for motion control and improving your running performance. Traction Sometimes when we go for runs we don't always have the luxury of smooth, dry pavement or a treadmill. It may start raining, or you may even enjoy taking your runs to some of Toronto's most beloved trails. The part of the running shoe responsible for traction is the outsole (bottom of the shoe), which are usually made with rubber. Think of them as similar to a car's tires, protecting you from slips and falls, but also contributing to the smoothness of the "ride." A running shoe should have a strong grip of the pavement and other terrain types. A lot of winter running shoes are made with enhanced traction via a rigid rubber outsole and durable lugs. The Gel-Cumulus GTX or GT-2000 GTX from ASICS and the Saucony Peregrine ICE are examples of running shoes with the best traction. Durability For your running shoes to last a long time, they must be durable. Furthermore, the lifespan of a shoe depends on the sum of its parts and the quality levels of the following: Upper: The mesh and synthetic overlays must be relatively flexible but maintain a thickness level that extends their lifespan. If the upper of a running shoe is thin, there should be less friction between materials to boost durability. Midsole: The density of the midsole, as well as its firmness, will determine how durable a shoe is. EVA foam, for example, has a high level of resistance, making it a durable material. Outsole: A weak outsole will ruin your shoes and running experience as it is the point of contact between you and the ground. Generally, the harder the rubber used for the outsole, the more durable it is. Waterproof Like breathability and traction features, a waterproof running shoe is critical for rainy weather, moisture control and winter running. When you stay dry and comfortable, your feet are also protected from rubbing and abrasion, which can lead to blisters. You can try running shoes made with GORE-TEX fabric for optimal waterproof protection. This membrane consists of a microporous structure that renders fabrics waterproof. Specifically, the microscopic pores are much smaller than water particles, meaning they cannot penetrate the fabric. Some running shoes made with GORE-TEX fabric include the ASICS GT-2000 GTX and the ASICS Cumulus GTX. Bonus Features Here are some extra signs of great running shoes you can look out for: Reflector accents: These will keep you noticeable and safe while running in the dark. Removable footbeds: For athletes with consistent foot pain, custom orthotics or Superfeet insoles may be necessary for long runs. You can look for running shoes with footbeds that you can remove and replace with your medical device of choice. Shoe width: Runners with wide feet should look for shoes with varying width options. Photo by Philip Ackermann from Pexels

December 17, 2021

Choosing The Perfect Winter Running Shoes

What do you think of first when you think of winter? Is it cold? Snow? Ice? All the above? Now, try running in all of the above. That's what winter throws at us every year, and we're tasked with properly preparing for it. It's important to dress for the season, and if you run outdoors in the winter, your number one asset is your footwear. In this article, we'll cover how to choose the perfect pair of winter running shoes. This includes what to look for, common features, our picks, and best practices on finding the right pair for you. Do you need special running shoes for winter? Whether you need specific running shoes for winter depends on your climate and the conditions. Here in Toronto, the answer is yes. You should invest in winter running shoes because of the wind, snow, ice, cold temperatures, and salted roads. In this case, shoes with better traction, more insulation, and enhanced waterproofing will prepare you for all conditions. If you experience conditions different from other times of year (i.e.: snow, ice, slush), then it's wise to have winter running shoes. If, however, you live in a climate where winter weather isn't much different than fall or spring (except for slightly cooler temperatures), then the answer might be no. You may be able to use all-season running shoes. How do I choose running shoes for winter? Choosing the perfect pair largely depends on the climate in which you live. Various parts of Canada have vastly different climates, so the needs of runners may differ from region to region. The best plan of action is to choose the conditions you'll face the most as you won't necessarily find one pair that's perfect for all conditions. If you run in cold, wet conditions If wet conditions are your primary concern, you'll want water-repellant shoes. Insulation is less of a concern, as you can opt for warm socks instead. Materials like GORE-TEX provide an outer membrane to your shoe and keep moisture out. Having removable insoles is also an advantage to help dry out shoes after each use. If you run on roads or paved sidewalks Roads and paved sidewalks are some of the less forgiving surfaces when it comes to running, as the ground has little to no give upon impact. You'll want well-cushioned shoes with thick lugs and reflective features as you'll likely be running in neighbourhoods and next to car traffic. Depending on the temperatures, thermal insulation is also a plus in colder climates. Waterproof shoes are less critical since most roads and sidewalks are plowed. That said, slush and snowmelt tend to accumulate along curbs and street corners, so a waterproof shoe will still be very useful when you’re crossing the street through slushy puddles. If you run on snowy trails Snowy trails can be either hard-packed or fresh powder. Regardless, you'll want a GORE-TEX or similar lining on your shoes, and even a gaiter (a covering to protect the ankle and lower leg) so the snow doesn't get into your shoes around your ankles. Thick but soft lugs for grip will suffice since surfaces will be soft, and durability is less of a concern than it would be on paved surfaces. If you run on ice It’s important to note that while certain treads and outsoles may provide more grip on slippery surfaces, no running shoe (or boot) on the market is recommended for running on ice (after all, they’re shoes; not ice skates). If you are brave enough to run on ice, you'll want either a shoe that puts traction first or even a shoe with a spiked outsole. For the best protection, we recommend using detachable spiked crampons that you can put on your running shoes when it’s slippery outside. Also, where there's ice, it's cold, so look for well-insulated shoes to keep your feet warm. Must-have winter shoe features Waterproofing: Most brands create winter variations of their most popular running shoes. These account for wet conditions and use a GORE-TEX membrane or a proprietary equivalent that provides a layer of protection on the outside of the foot. GORE-TEX, as well as high-quality full-grain coated leather, is also very breathable, which will keep your feet dry and protected from both the weather and foot perspiration. Keeping your feet dry means avoiding common foot conditions like blisters, athlete's foot, and foot odour. Insulation: Thermal insulation is a shoe's ability to trap your body heat while providing wind protection. Insulation is more common in hiking boots than running shoes, but pairing waterproof running shoes with thermal socks has the same effect. Low light visibility: During the winter months, at least in Toronto, the sun rises after 7 a.m. and sets before 5 p.m., which means, more likely than not, you're going to be doing running in the dark. Reflective material helps in low light visibility and protects both yourself and others around you. Low or high-top silhouette: If you're off-roading (literally) in the winter, you may want high-top footwear that prevents snow from getting into your shoes. Otherwise, a regular cut — almost every running shoe — is fine Traction: Winter running shoes come with a rigid rubber outsole with thick and durable lugs. This helps maintain grip with the ground and acts similar to snow tires in the winter. If you’re running on snow or are worried about ice, you can also use add-ons, like crampons, ice cleats or Yaktrax. It's important to note that – as mentioned earlier – no shoe on the market is built for ice. How long do winter running shoes last? Most running shoes last between 450-800 kilometres. That's because over time, the midsoles and insoles of shoes, comprising of EVA foam, break down, and don't offer the same level of support as they do when they’re new. Further, winter conditions play a part. EVA foam gets stiffer in the cold, which means the shoe has less give when your foot impacts the ground. Salted roads can also break down the outer material of the shoe, so make sure to give them a regular wash in the winter. A good rule of thumb is to either check the cushioning on the shoe for wrinkles or to watch for signs of increased soreness after runs. Both these signs could indicate it's time for new shoes. Tips for buying winter running shoes Shop in the evening. Your feet swell as the day progresses, so you should visit the shoe store later in the day to get the most accurate sizing. Check your size. As a starting point, use a sizing chart to get an idea of what size you would be based on your measurements. Ensure you try shoes on before purchasing and remember that some brands follow slightly varied sizing charts so there's not necessarily one "true" size. Go up a half size, if necessary. If you're unsure of sizing, or of the socks you'll wear, get a half size up as it's easier to account for slightly larger shoes than those too small. Also, tight shoes in cold weather reduces circulation, which makes your feet cold – regardless of any insulating features. Check the space around your toes. You should have some wiggle room around your toes to flex freely. Test for having roughly half a thumbprint worth of toe space between the toe box and your toes. Try them on with running socks. Try on your shoes with the socks you plan on wearing. If you’re planning on wearing socks with different thicknesses, bring them all with you when you go shoe shopping. Run around. If possible, test out the shoes in-store by walking or running for a brief moment. Better yet, some stores and clinics even have treadmills for test rides. Top choices for winter 2022 running shoes Saucony Peregrine 11 GTX The Saucony Peregrine 11 ICE is a trail running shoe with a highly water-resistant upper to keep your feet dry in all conditions. What sets this shoe apart from the rest is its Vibram Arctic Grip Technology on the outsole, which provides excellent grip and traction on slippery conditions (hence why it’s called the “ICE”). This feature offers some of the best traction on the market for running shoes, short of using addons like crampons. Although it’s not GORE-TEX, the technology in the upper is still highly effective at keeping your feet dry in wet, slushy conditions and snow (They kept Erica’s feet completely dry in 3” of slush and snow when we took the photo above). But if GORE-TEX is a must for you, fear not: the Peregrine also comes in a GORE-TEX version without the Vibram (known as the Peregrine 11 GTX). Features Water-resistant and breathable upper Vibram Arctic Grip Technology includes aggressive rubber lugs for extra traction on slippery surfaces PWRRUN cushioning provides a responsive feel while a rock plate ensures additional protection for pushing uphill and driving downhill with confidence. Best for: Trail running in rain, snow, slippery or muddy conditions. Saucony Guide 14 RUNSHIELD The Saucony Guide 14 RUNSHIELD is a weatherproof version of the Guide 14, one of the brand's best-selling and most popular shoes. The Guide 14 is a stability shoe for runners looking for better support around the arch area. It also comes in wide and regular width sizing depending on your preference. For more information about the Guide 14, check out our Saucony Running Shoe Guide (note: cute puppy does not come with the shoe). Features Water-resistant upper Thermal backing on the tongue to keep you dry and warm Reflective panels and bold colouring for increased visibility Best for: Winter road running for those who overpronate and are looking for more rigid cushioning and support. Saucony Excursion TR15 GTX The Excursion TR15 Packs the necessities for a good time outdoors-essential cushioning, rugged traction, and durable protection-with a new streamlined look for wherever the trail takes you. Winter features Grippy lugs on the outsole are made with carbon rubber for rock-solid footing. The trail-specific mesh with supportive overlays locks your foot into place and protects you from debris without looking or feeling bulky. Best for: Everyday use on snowy roads or in slushy conditions. ASICS GT-1000 8 GTX The GT-1000™ 8 G-TX is a lightweight stability trainer with winter features like a rigid outsole and a GORE-TEX upper, making it a great option for winter running. It is the winterized companion to the GT-1000, one of ASICS’ most popular stability running shoes. While many trail shoes tend to focus more on grip and weather-proofing features at the expense of supportive features, the GT-1000 8 G-TX stands apart by also providing substantial arch support and stability features for runners who overpronate, have flat feet, or require extra control to keep their feet and ankles aligned when they run. It does all this while giving you the freedom of movement you need to hit your top speed. (For more information on ASICS’ GT-1000 line, check out our ASICS guide.) Winter features GORE-TEX upper Snow rubber outsole Durable lugs Best for: An all-around winter shoe that is versatile across both dry and wet conditions, from the trail to the road. Additionally, it is one of the few stability winter running shoes on the market for runners in need of additional support and stability features. ASICS Gel-Cumulus 23 AWL The ASICS Gel-Cumulus 23 AWL (or Gel-Cumulus 23 Winterized) is the winterized version of the Gel Cumulus. It is a lightweight high-mileage trainer meaning it's designed for longer runs in variable conditions thanks to its water-repellent upper. The Gel-Cumulus is a neutral shoe with standard cushioning, and no motion control (stability) features. (To learn more about the Gel Cumulus, check out our ASICS guide.) Winter features Reflective accents improve visibility in low-light conditions The water-resistant upper helps repel water and keep feet dry The toggle speed lacing system makes the shoe easier to take on and off Winter-specific outsole that features snow rubber and a lug configuration that provides better grip in cold and wet conditions. Best for: Winter road running for longer distances and for those who enjoy a softer, cushioned feel. ASICS Fujitribuca Max The ASICS Fujitribuca Max is designed for off-road running in all conditions including wet trails and hard-packed snow. Winter features Uphill and download lug pattern for running uphill and downhill Rubber outsole for wet and slippery conditions Gaiter system Breathable upper, but no GORE-TEX outer liner Best for: Off-road winter running (ideally hard-packed snow or wet trails) on hilly terrain.

December 1, 2021

Walk Into Winter the Right Way: Part One

It's time to break out a pair of boots for a winter walk! Winter is looming over Toronto, dusting the city with snow and making your commutes chilly. Winter can affect people differently, which means when it comes to footwear, many of us have different needs to get us through the winter. With different needs, come different footwear options. That's why there is such a variety of winter shoes to choose from: They each have different purposes, advantages, and disadvantages. Which one you go with will depend a lot on your priorities, needs, and activities. Suppose you're someone who loves the winter - more power to you! You'll probably want to embrace it and suit up with some warm, protective winter gear. In contrast, you might be someone struggling with a foot condition who just wants to get through the winter with something recommended by a Toronto foot specialist, whereas the fashionista may skip the authentic "winter experience" in favour of winter style. With that, here is part one of Feet First Clinic's Walk Into Winter series! We'll feature some top-notch winter boots and pair them with the winter persona that suits you and your winter activities best! (Want to learn more about what makes winter footwear unique? Check out our winter footwear guide!) The Winter Hiker: The Saucony Peregrine Ice Why You'll Love it Not everyone treats the winter like something that needs to pass; some Torontonians embrace it! If you enjoy hitting the GTA winter trails, you're going to need extra traction for those icy surfaces. That's where the Saucony Peregrine Ice from their Trail series might pique your interest. This shoe lets you enjoy the benefits of a lightweight sneaker, combined with protection from the slippery ground. Thanks to the fantastic Vibram Arctic Grip Technology in the rubber outsole, you can run through various trail conditions without slipping, and therefore reducing your chance injury. Furthermore, the waterproof Gore-tex fabric and water-resistant upper guard your feet from wet winter conditions, like slush, water and trail debris. The Peregrine Ice is also quite comfortable. Made with PWRRUN foam and an extra layer of topsole cushioning, you can continue exploring your favourite trails without tiring quickly. The cushioning also gives you an extra boost and keeps you on your feet for long periods without the annoyance of foot pain. It also has a removable footbed to accommodate your custom orthotics. These perks combined are perfect for physically active people who keep up with their running routines all year round. The Downside It doesn't provide the warmth that winter boots have. Not suitable for deep snowfalls: The shoe doesn't rise above the ankles, so it's more suited for trails with compacted snow. People With Foot Pain: The Mephisto Zelda Why You'll Love it Winter boots from Mephisto are an excellent choice for people struggling with foot pain. The water-resistant Mephisto Zelda winter bootie is lightweight compared to heavy-duty winter boots, and laces up so you can adjust the fit and opening. The luxurious, soft faux fur also keeps your feet toasty when those temperatures start dropping in Toronto. Chiropodists note that Mephisto is one of the best shoe brands in terms of foot pain management. The following technologies work together to make Mephisto footwear shine: SOFT-AIR Technology: A Mephisto staple! The flexible and soft midsole provides excellent cushioning -- perfect for sensitive feet. Shock absorbing heels: Shock absorption protects the foot and ankle joints from fatigue. This is also the case for your knees and back! Mephisto's shock-absorbing heels are a protective barrier between your feet and the harsh impact of the ground. Arch support: Arch support is essential for a couple of reasons. First (and foremost), it supports the structures of your foot, which helps reduce strain and pressure on the joints and ligaments in the foot and ankle. It also helps provide stability for those with an abnormal gait. Several foot conditions, such as osteoarthritis and rheumatoid arthritis, can cause your gait to change while your body tries to accommodate foot pain and deformities. Arch support can also help with controlling balance. Mephisto's highly defined, anatomic arch support in the footbed supports the natural shape of your feet and provides stability, balance and foot pain management. Removable footbed: This removable footbed allows this boot to easily accommodate your custom orthotics or specialty insole of choice. The Downside This boot comes with laces and does not have a zipper. This can pose a problem for people who want to quickly slip their shoes on and off without having to bend over to tie laces. The Mephisto Zelda is a bootie, so it doesn't offer much lower leg coverage above the ankle. Mephisto boots won't provide the same degree of insulation as a heavier-duty winter boot. Therefore, your feet might get cold when the weather dips below -5. The Winter Fashionista: The Ara Paula Why You'll Love It If style is your thing, the knee-high Ara Paula might be the way to go. Although you'd be missing out on the faux fur that some winter boots provide, the Paula is still a great choice for nights out with light rainfalls and a dusting of snow. Thanks to the Gore-tex fabric, this trendy staple is waterproof and breathable while giving your winter looks some modern flair. The slight wedge gives you some height and that extra boost of confidence for your stylish winter looks. They're also pretty comfy: The Ara Paula comes with a cushioned footbed and built-in arch support - an excellent base for your foot that can help with onset foot pain. The footbed is also removable so you can insert your custom orthotics or Superfeet insoles for extra, customized support. The Downside The insulated lining does provide some warmth, but when temperatures dip to a certain level, you might want to consider other options. Likewise, other winter boots may be more practical for long walking periods in adverse conditions. The Winter Warrior: The Sorel Joan of Arctic Sometimes, Toronto winters just aren't enough for the winter connoisseur. For those who like to trek up north and immerse themselves in a winter wonderland, the Sorel Joan of Arctic is the way to go. Designed for heavy snow use, this boot protects your lower legs and feet entirely while you enjoy your winter walk - even through deep snow. First, this boot is all about being toasty. With a temperature rating of -32 degrees C, you can say goodbye to numb toes. The faux fur shearling cuffs help lock in warmth, along with the removable 6 mm washable felt inner boot. The thick sole in this boot also contributes to insulation and prevents heat from escaping. The entirety of the Joan of Arctic boot protects your feet and lower legs from the snow and slush, thanks to the waterproof suede design. This boot's rubber sole is also suitable for gripping the icy ground during your winter adventures. The Downside Extra protection and warmth often mean needing a bulky, heavy boot. That said, if you're looking to immerse yourself in a winter getaway up north, this likely won't matter too much to you. Likewise, the extra bulk means this boot may fall a little short when it comes to style. It's meant for the outdoors, so it may be difficult to pair with your favourite indoor outfit. There is no removable footbed, which means this boot may not accommodate orthotics or custom insoles. There is no side zipper, which can make the boots difficult to take on and off for some.

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.

October 21, 2024

The Best Footwear for Healthy Feet: What to Look for in Shoes

Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet. Arch Support Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole. Shock Absorption Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers. It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it! Grip Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole. A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature. Waterproofing and Breathable Materials Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes. Removable Footbeds It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them! Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk. This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.

October 10, 2024

Common Fall Foot Problems and How to Prevent Them

Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article! Cracked Heels As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form. One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic. It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels. Fungal Infections You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall? It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting. While you’re at it, learn all about the best foot hygiene here! Musculoskeletal Foot Conditions Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable. Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain. Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings). Blisters Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort. To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.

October 3, 2024

The Importance of Proper Footwear for Kids in Fall: What Parents Need to Know

Are you wondering how much you need to invest in your kids’ foot health this fall? Not sure what all the fuss is about over getting the best fall shoes for children? While it may seem like your child’s summer shoes can last a little while longer, it’s important to take their foot health needs seriously and make sure they're set up for the fall. We’ve crafted this parent's guide to kids’ shoes in the fall to help you out! Keep reading to learn the main reasons why proper footwear for kids is essential during this beloved season. 3 Reasons Why Your Kids Need Fall Shoes They support back-to-school activities They protect feet from the elements They provide support for growing feet Support Back-to-School Activities Remember the excitement of getting a new pair of athletic shoes every year before that first day of school? Well, there’s a reason your parents did that for you! Many kids up their activity game during back-to-school season. The excitement of reuniting with friends, outdoor recess time, extracurriculars and gym class are all contributing factors to this healthy boost in physical activity. Thus, comfortable athletic shoes for children land inside the fall shoes realm. The best shoes for kids should encourage proper gait patterns. They also feature cushioning for shock absorption, which reduces stress on growing bones and joints during activities like running and jumping. Additionally, supportive footwear can prevent common foot problems such as blisters, calluses, and ankle injuries, the latter of which is a common injury for kids. It's important to ensure shoes have a snug (but not tight!) and secure fit, breathable materials, and a durable outsole for safe performance and comfort. If your child's shoes put pressure on the side of their feet, opt for wide-width shoes. Protect Feet From The Elements Shoes are always designed with seasonality in mind, and just like you need new fall boots, so do your kids. One of the reasons is the slowly declining temperatures and damp, cold conditions. While September and early October are often pleasant weather-wise in Toronto, November can bring sudden frigid air and freezing rain. Wearing the wrong shoes in this weather may cause foot problems like chilblains, or small, itchy swellings caused by poor circulation in response to the cold. Studies show it often targets teenagers. Additionally, shoes designed with weatherproof materials and proper ventilation help ward off bacteria and fungi. Lastly, fall shoes for children correlate with FALL prevention. Colder weather + rain = slippery sidewalks and even black ice formation. For these, your kids need boots with a solid grip. Provide Support For Growing Feet Did you know that children’s bone, muscle and joint growth continues until they reach their early twenties? Child foot development is both fascinating AND fast paced, so you need to keep on top of your child’s needs and assess how much their feet have grown or changed shape when the fall season rolls around. Properly fitted shoes with arch support and cushioning are crucial during growth phases to ensure healthy foot alignment and prevent long-term issues. Likewise, teaching good footwear habits during the foot development phase sets your child up for success! Wearing ill-fitting shoes now can lead to problems in their adult years, and may even cause deformities like bunions and hammertoes decades down the road. Here are our top tips to make sure your child's shoes fit properly: When putting shoes on, get your kid to kick their heel back before lacing or strapping up the shoe. This puts their foot is in the proper position, with the heel in the heel cup and the arch lined up with the arch support. Then use the laces or straps to secure the foot into that position. This will ensure your kid's foot doesn't slide forward when they walk, and also allows you to properly gauge their toe room. If your kid's shoe isn't put on properly, you won't be able to determine whether it fits. Leave about 1 cm of toe room at the end of the shoe. While it's good to leave growing room, it's important not to leave too much room. Otherwise, the shoe will slip and slide around your child's foot and not be secure. And a shoe that's not secure won't provide good support. If you see a gap at the back of the shoe or the shoe moves as your child walks, go down half a size, or make sure the shoe is put on properly (see above). Use the laces to adjust the width and fit. If your child feels pressure on the sides, try loosening the laces. Don't pull the laces too tight. Instead, gently adjust them to the width of your child's feet. If the shoe still feels tight and there's enough room at the end of the shoe, look for a wide width shoe. Don't size up if there already is enough room at the end; you'll just end up with a long narrow shoe.

September 30, 2024

Fall Footwear Trends: What’s Safe and Healthy This Fall

It's time to refresh your wardrobe with the latest fall footwear trends! While staying stylish is important, it's equally crucial to ensure your feet remain safe, comfortable, and healthy throughout the season. In this guide, we’ll explore the best shoe types and features that offer protection from the elements and minimize foot pain. The Best Fall Shoe Styles Just because safe fall shoes are practical, it doesn’t mean they can’t be fashionable. While shopping, look for designs that complement your wardrobe while still offering the comfort and protection you need. You also need to make sure your shoe always corresponds properly with your activity of choice. Also, consider specific needs: from seniors to children to construction workers, every foot is unique. Fall shoe styles for this season include: Foot-friendly fall ankle boots for everyday wear. These can be simple in style and include laces or easy slip-ons made mostly of leather with pull-tabs or pull-loops. But, there are also versions designed for fall adventures and challenges with extra shock absorption and waterproofing. Speaking of shock absorption and waterproofing, this also applies to running shoes and athletic shoes for fall. Look for extra traction to prevent falls and foot injuries on slippery wet surfaces and on your favourite trail excursions. Our top picks are the Saucony Excursion GTX or the ASICS Gel-Sonoma. They're both hiking shoes with great grip and cushioning. They have a Gore-TEX upper, which is both waterproof and breathable. The Saucony Excursion GTX Heeled or platform boots that pair with your favourite dressy attire. Combat boot with an elevated sole, like the Clarks Torhill Rise, are on trend. These boots are out there, and waiting to be worn with your best duds! Brand That Make Healthy Fall Footwear Our downtown Toronto foot clinic carries only the best-of-the-best trendy and comfortable shoes. These may rotate sometimes, so be sure to stop by or call to ask what we have in stock. We often carry these brands that make first-rate fall footwear: Saucony: A great source for waterproof hiking shoes to keep your feet dry in wet conditions. ASICS: Another great option for waterproof hiking shoes. They also make waterproof running shoes. Ara: Ara makes stylish cushioned dress shoes, waterproof ankle boots and winter boots for when the weather starts to turn. Clarks: Clarks carries an array of fashionable boots. Mephisto: Mephisto's All Rounder collection has a variety of ankle-hiking boots, like the Nigata-TEX and Satika-TEX. They also have some great waterproof walking shoes that are perfect for fall. More Fall Footwear Essentials to Consider: Shoes may steal the spotlight in fall footwear, but they’re not the whole show. Here are more fall must-haves: Orthopedic slippers you can wear inside: These are great for people with musculoskeletal conditions like plantar fasciitis, Morton’s neuroma, metatarsalgia, and more, because they often have moulded foot beds and deep heel cups to provide arch support. One example is the Aetrex Mandy (below). Custom orthotics or insoles to wear with your footwear:. Check that your fall shoes have removable footbeds to accommodate these. Compression stockings to stimulate blood flow and keep your feet extra toasty. Moisture-wicking socks to control foot odour and ward off fungal infections.

August 26, 2024

Children’s Foot Development: Developmental Milestones and Concerns

As children’s foot development takes its first steps, it’s common to encounter a few bumps along the way. From in-toeing to Sever’s disease, these growing pains are part of the journey as little ones explore the world with developing feet. Let’s take a look at what foot conditions might correspond with your child’s age. Ages 1-3: In-Toeing and Toe-Walking Troublesome toes occurring during the “terrible twos” can be concerning. But these quirky walking patterns are totally normal developmental milestones for children's foot development. No cause for alarm or invasive treatment! In-toeing, also known as pigeon-toeing, is when a child's feet turn inward instead of pointing straight ahead while walking. Toe walking is when a child walks on the balls of their feet with their heels off the ground. Up to Ages 3-4: Flat Feet Children around this age will have pen planus, also known as fallen arches or flat feet. This is when the entire sole of their foot contacts the ground while standing and walking. Traditional children's foot development is at play here, as arches in children's feet develop around age 6. No treatment is generally needed for flat feet before this point, unless your child’s flat feet persist as they age, in which case you may want to consider custom orthotics, stability shoes and other treatments for flat feet. 5+ Years Old: Blisters As kids get older, gain a sense of independence and participate in more physical extracurricular activities and outdoor play, they may start to develop skin conditions on their feet. Enter: blisters. These are a pretty common condition that’s usually harmless, but can painful and bothersome for kids when they walk. Blisters form as a result of excessive friction between shoes and the foot’s skin. Read here to learn the best ways of preventing foot problems like blisters and how to choose the right shoes for children! Puberty and Growth Spurts: Sever’s Disease Did you know that the concept "growing pains" in children is not what most people think it is? While kids may experience pain as they grow, the pain itself is not caused by growing. But what can cause pain for kids going through puberty is something called Sever’s Disease, which is like a kid’s-only version of injuries like plantar fasciitis, Achille’s tendonitis and heel spurs. Sever's disease kicks in when a growing heel gets overworked, causing inflammation. It leads to sharp heel pain, especially when kids are on the move, like during sports and playtime! Kids between 9 and 14 are the most vulnerable. Solid foot care for kids can help offset Sever’s disease. Try the RICE method: rest, ice, compression and elevation. You should also buy your child supportive footwear to ease the strain on the heel. Avoiding high-impact activities can also help speed up recovery.

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