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Open

Mon – Fri: 9:00 am – 6:00 pm
Sat: 9:00 am – 4:00 pm
Sun: 10:00 am – 4:00 pm

Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!
Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

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The Impending Threat of Bunions

This past spring, I was heading out for my routine run. Running for me has always been mentally therapeutic, idea provoking and a great workout activity.

I enjoy long distances and feel more value from the endurance aspect of the sport. The challenge over the years has been my high activity level, genetics, and settling into proper footwear to suit both my skeletal needs and exercise goals. 

On this particular spring day, a little on the cooler side, I was a bit worn down from the mileage I had put on thus far, and I was breaking in new shoes. Though they were comfy and incredibly well-designed, they had some design elements within that did not work so well with my slightly smaller left foot. It was in this moment of lacing up to head out for this 5-miler that I could see my left big toe turning inward toward the others, as though it was whispering some venomous lie into their ears about our upcoming run. 

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Image by Klaus Hausmann from Pixabay

As I began to grow nervous, yet in my usual defiance, I Searched What a Bunion Was and how to prevent it, then went out anyway. The interesting experiences that stood out on this particular run are a whole other story. I began to dissolve my fears by remembering that there are preventative measures I can take now. Things I can incorporate into my pre-existing regimen to reduce my chances of suffering a bunion filled future. 

Here are some of the stretches I have been incorporating in my Bunion Preventative routine:

Toe Spread-outs

With your heels firmly planted on the ground, lift your toes and spread them apart from one another. Splay your toes, hold for a moment, and repeat for 10-20 times. This is a good stretch for the front of your foot overall. I find that this exercise has been the most effective for me and during my runs, I focus on spreading out my toes with each foot strike with each and every further step into my awareness.

Toe Circles

This mobilizes the joints in your toe and helps to reduce stiffness. While sitting on a chair, lean over and grip your big toe. Begin circling the toe clockwise, 20 times. Stop and reverse the direction for another 20 circles. Complete 2 to 3 sets on each toe. 

Foot Rolls

If you have a tennis ball or something of similar size, I have a yoga ball that is great for massage, gently take the ball under your foot and roll it back and forth. This feels great on my arch and helps to alleviate some of the strain caused by the other muscles in my feet that either over or undercompensate. Roll under each foot nice and slow, focusing on the momentum for a few minutes on each one.

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Item Pickup

Find a small object that you can grip with your large toe. Marbles seem to be a popular choice, but I would get creative and test my toe’s strength and agility. I have been working with pencils lately as a challenge. With each foot, grip and pick up your item, moving it either laterally or outwardly from it. Drop it and repeat the process. Working on the grip strength of your big toe particularly will help to rework the muscles in your feet. Try this 10-20 times with your object(s.)

Barefoot Walking

A simple and easy to accomplish task. Get outside and plant your feet on a slightly uneven surface such as grass, sand, etc and focus on grounding yourself in your stride. Feel the texture of the ground beneath your feet and move your foot around to diversify its mobility. There are many scientifically balanced benefits to Grounding, and it is a way to reconnect your physicality with the earth.

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We have more information and Exercise Ideas for your Bunions here on the Blog.

With my mind geared toward longevity and preventative measures, I am incorporating these actions into my running routine. I believe it is never too late to start and shift your focus toward ongoing functionality with whatever activity you enjoy. Even if bunions transpire, a positive mindset matched with taking action will inevitably lead to better support for your body in the future.

Looking for more support?

If you find these activities are not enough to help your bunion, whether in a preventative stage or full-on, we here at Feet First are here to help! 

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

 

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

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

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Emily

Administrative Assistant

Emily is the newest addition to the Feet First family. She assists with the clinic’s accounting and finances, as well as all the behind-the-scenes work that keeps the clinic running smoothly. In addition to her accounting smarts, she brings sunshine and positivity to everyone at Feet First Clinic.

Erica Halpern

Marketing and Administrative Assistant (She/Her)

Part of our administrative support staff, Erica also works behind the scenes writing and editing content for our website and blog. She loves researching and writing educational content to help patients and anyone dealing with pain. When she’s not busy in the clinic, you’ll find her at her local gym, exploring underground music, hiking with friends, or cheering on her favourite sports teams (Go Jays!). She also loves huskies!

Sophie Rudahigan

Clinic Administrator (She/Her)
Sophie prides herself on providing top-tier customer service. She is here to ensure a smooth visit for all clients. In addition to overseeing the clinic’s administration and day-to-day operations, she maintains the cosmetic appearance of the store. She is the magic behind our elaborate display case designs and also ensures the clinic is stocked with stylish (but still orthopedic!) footwear options for all ages.

Bianca Carter

CEO (She/Her)

Day in and out, Bianca works hard to ensure Feet First Clinic runs smoothly. Customer service is at the top of her list and she treats every customer like family. Bianca has a passion for fitness and is dedicated to helping people take care of their feet and body. There is no problem that she can’t solve and she believes that where there is a will, there’s a way.

Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.