The Importance of Foot Care for People with Rheumatoid Arthritis

March 16, 2023

If you suffer from Rheumatoid arthritis, chances are you’re already scheduling regular appointments with a chiropodist. And if you aren’t, you may be overdue. This serious condition requires assistance and guidance from a healthcare professional.

That said, it’s truly amazing what practicing foot care on your own time can help you achieve. The two main goes of foot care for people with rheumatoid arthritis (RA) are pain management and avoiding complications.

Today we will discuss how lifestyle factors such as shoe choices and exercises can help you structure your life around RA with less discomfort. But first, let’s break down everything we’ll discuss today:

What is Rheumatoid arthritis?
Best shoes for Rheumatoid arthritis
Rheumatoid arthritis and exercises
Additional foot care practices for RA

What is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is an autoimmune and inflammatory disease that wreaks havoc on your joints by mistakenly targeting the body’s healthy cells, leading to inflammation. It most commonly affects the feet, hands, wrists and knees.

It’s critical to take Rheumatoid arthritis seriously. If you don’t pay attention to foot care and neglect regular check-ups, you may be putting yourself at risk of developing complications. These include osteoporosis, an increased body mass index (BMI), heart and lung problems, and a compromised immune system that leaves you more vulnerable to infections.

Click here to read more on RA, including symptoms, treatments from a chiropodist, and helpful medications.

Best Shoes for Rheumatoid Arthritis

One way to practice foot care and pain management with RA is to be extremely vigilant about your shoes.

Medical News Today notes that people with RA should look for shoes with a wide-toe box, rocker bottoms and cushioning with arch support. Adjustable straps and breathable materials can also be beneficial to maximize comfort levels.

Rocker bottoms: Also called rocker soles, this shoe feature can reduce pain and help with mobility and activity limitation in RA patients. They are designed to reduce pressure under the ball of the foot and excessive toe motion.
Wide toe box: Rheumatoid arthritis can lead to foot deformities in the form of severe bunions, claw toes and hammertoes. It can also cause severely flat feet, and a widened forefoot, sometimes called splay foot. Rheumatoid nodules (firm bumps of tissue) can also pop up anywhere along the affected area. Wearing shoes with a wide toe box is imperative for maintaining a certain comfort level and accommodating these deformities.
Adjustable straps: When you have Rheumatoid arthritis, having more room in the entire shoe to accommodate stiff joints and deformities can be a major plus.
Breathable materials: A 2019 study highlighting important features of retail shoes for women with RA found that breathable materials (such as soft mesh uppers) were crucial for most patients.
Cushioning and arch support: The same study reported that most women found shoes with adequate rearfoot and forefoot cushioning most comfortable. Women said the same about longitudinal arch support.

Rheumatoid Arthritis and Exercise

An exercise routine can help most people with arthritis in the lower extremities. We’re not talking about exerting energy levels you aren’t comfortable with or practicing difficult workouts and training. We know that mobility constraints will always be an issue.

Exercises should simply work the muscles in your feet and lower half to prevent atrophy from a lack of use and help with pain management and mobility.

Here are some multi-purposeful exercises that can also help with RA:

Toe Flex and Raise

https://www.pinterest.ca/pin/782007922800908317/

Ankle Circles / Alphabet

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Calf Stretch on a Stair

https://www.pinterest.ca/pin/782007922800908193/

Be sure to also check out our two-part series on the best exercises for arthritis!

Additional Foot Care Practices for RA

The RICE Method: Sometimes, your pain may flare up to the point where all you can do is be patient and wait until it passes. Luckily the magical combination of rest, ice (or heat), compression, and elevation can help you accommodate severe pain and swelling.
Summer footwear: During the warm months, wear sandals with open toes.
Warmth: Keep your feet as warm as possible, as cold air can worsen joint pain. A heating pad can also be very helpful for loosening stiff muscles.
Foot baths: The warm water in foot baths can loosen up stiff joints. Try adding Gehwol foot bath products for added comfort!
Meditation: Stress can often trigger RA flare-ups, so reducing anxiety via healthy, quiet rumination can be a wonderful preventative measure. Other stress-reducing lifestyle habits include taking walks (when physically able) and listening to soothing music.

Don't Forget to Visit Feet First Clinic!

Foot care from home is valuable, but combining that with the insight and skills of a chiropodist guarantees that you are doing everything you can to manage your Rheumatoid arthritis!

Contact our office to book an appointment! Please fill out our online booking form, or call us at 416-769-3338!

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June 12, 2021

5 Types of Arthritis That Affect Our Feet

Arthritis is a medical condition that affects our joints, causing pain, swelling and stiffness. One of the most common risk factors is age. That said, while arthritis mainly affects people over the age of 40, it can develop at any age. Here at Feet First Clinic, our chiropodists regularly treat patients who have arthritis in their feet. Likewise, foot-care experts note that 5 types of arthritis can target our feet. Today, we'll go over those with you, as well as the signs and symptoms of each type. We'll also give you a list of treatment options that have been known to help patients live a normal, healthy life. What Types of Arthritis can Affect our Feet? 5 types of arthritis can affect our feet and ankles: Osteoarthritis Psoriatic arthritis Rheumatoid arthritis Post-traumatic arthritis Gout Osteoarthritis Osteoarthritis is the most common form of arthritis and can affect any of the 33 joints in the foot. Commonly referred to as "wear-and-tear" arthritis, it is caused by the gradual erosion of cartilage on the ends of our bones. This cartilage cushions our joints, so when it gets worn down, bones rub against each other, which causes foot pain. Women over the age of 50 are the most at risk of developing osteoarthritis. That said, other risk factors include obesity and pre-existing foot conditions such as Bunions and clawed toes. Psoriatic Arthritis Psoriatic arthritis is a form of arthritis specifically affecting those who suffer from psoriasis. Psoriasis is an auto-immune disease that affects the skin. Patients typically notice painful patches of redness and bumps on the skin, sometimes covered by white, scaly skin. Not every person with psoriasis is guaranteed to experience psoriatic arthritis, but some patients are at risk. Mayo Clinic notes that most patients develop the skin disorder first and notice joint pain later, although the joint pain can sometimes be experienced first. Those experiencing psoriatic arthritis in their feet typically notice swollen and stiff joints. Rheumatoid Arthritis Rheumatoid arthritis is another form of arthritis that can affect your feet. Age is not a common risk factor for rheumatoid arthritis; it can affect younger people too. It is an autoimmune condition that causes excessive inflammation buildup in your joints. The inflammation severely damages the joints and typically affects both feet. Most doctors or foot specialists can distinguish rheumatoid arthritis from other types by looking for damage in both feet. In many cases, rheumatoid arthritis can ultimately lead to deformities in your feet in the form of curled toes(claw toes) and bunions. Other symptoms include: Joint stiffness and soreness Other foot deformities, including flat feet, splay foot, and hammertoes Difficulty with simple activities, such as walking, standing, etc. Enlarged joints Swelling and warmth Intermittent pain that can flare up or subside at random Post-Traumatic Arthritis Post-traumatic arthritis in the foot is a form of osteoarthritis that targets a joint that has sustained an injury. Arthritis commonly develops in older people, but post-traumatic arthritis can affect someone who was not at risk of developing arthritis before their injury. Likewise, the US National Library of Medicine notes that post-traumatic arthritis can occur in people from age 30-40. If they have sustained an injury in their foot, it can "strongly contribute to premature development of osteoarthritis." Sports injuries, falling and spraining your ankle, and other forms of physical trauma can weaken your joints, putting them at risk of developing osteoarthritis. Specifically, if a foot or ankle injury doesn't heal properly, the joint weakness puts extra strain on your feet. This speeds up the wear-and-tear process in the feet, erodes the cartilage and leads to bone damage. Symptoms include joint pain, swelling, fluid accumulation in the affected joint, and difficulty walking. Gout Some people are surprised to learn that Gout is a form of arthritis. Gout is an inflammatory foot condition and is quite serious and debilitating. The pain can be intermittent, and gout flare-ups often come on suddenly and severely. The pain is so severe that even bedsheet touching your foot can be excruciating. Gout is caused by excessive uric acid production, which triggers an autoimmune response that results in a gout attack. Most gout patients are men over age 40. Additionally, living a sedentary lifestyle and alcoholism are risk factors. Gout normally targets the big toe, but if left unaddressed it can affect other joints in the foot too. Other symptoms including redness, swelling, and protrusions that look similar to bunions. What Are Some Treatment Options for Arthritis in the Feet? Lifestyle Changes: You should speak to a chiropodist about exercises you can perform from home that can help ease your foot pain. These exercises can be performed quickly and fit easily into a daily routine. The goal is to strengthen your muscles and improve your mobility. You should also try sticking to a healthy diet: many unhealthy foods can cause inflammation buildup, which can trigger arthritis flare ups and gout attacks. Maintenance with a foot specialist: A qualified chiropodist can provide services that can ease foot pain and help with mobility. These include Splinting or bracing your feet, prescribing Custom orthotics and fitting you for Orthopaedic shoes. Other forms of foot care, such as nail care and preventing infection, can also be performed by a chiropodist. If you suffer from arthritis, it is wise to regularly see a chiropodist, as it can be almost impossible for those with debilitating joint pain to maintain proper foot care on their own. Medications: Medications such as NSAIDs (non-steroidal anti-inflammatory agents) can be prescribed for gout, psoriatic arthritis and rheumatoid arthritis. If you suffer from gout, you may also need a medication that slows uric acid production, or removes it from your system. If you suffer from psoriatic or rheumatoid arthritis, your doctor may prescribe DMARDs (disease-modifying anti-rheumatic drugs). Over-the-counter anti-inflammatory medicines such as Aspirin can also help manage pain associated with arthritis in the foot. Skincare: Routine self-care from home can work wonders for conditions that also affect our skin, like psoriatic arthritis. One of our favourite brands is Gehwol. They make a wide array of foot care products containing various medicinal ingredients, including menthol and vaseline. Check out this blog on some of our favourite Gehwol products! Do you Have Arthritis in Your Feet? Worry Not! If you suffer from arthritis in your feet, we want to hear about it. We strongly believe that no one should live their life in discomfort. Our licensed chiropodists are trained to help you manage your foot pain. Our downtown Toronto foot clinic is open 6 days a week! Call us to ask about how you can achieve your goal of happy and healthy feet! Call us at 416-769-FEET (3338) or Book Your Assessment Today!

April 22, 2024

Age-Defying Foot Care: Keeping Your Feet Youthful at Any Age

When it comes to anti-aging routines, our feet are often overlooked. Yet, they are one of the hardest-working parts of our body and deserve just as much attention as our skincare regimen. As we age, our feet undergo natural changes that can lead to discomfort and mobility issues if left unchecked. In this blog post, we'll explore age-defying foot care tips to help keep your feet feeling youthful and vibrant at any age. 1. Maintain proper hygiene Good foot hygiene is the foundation of age-defying foot care. As we age, our skin becomes thinner and more susceptible to infections, making it essential to keep our feet clean and dry to prevent fungal infections and bacterial growth. Wash your feet daily with soap and water, paying close attention to the spaces between toes, and thoroughly dry them afterward to prevent moisture buildup. 2. Moisturize regularly Dry, cracked skin is a common issue that affects aging feet. To keep your feet soft and supple: Moisturize them regularly with a rich foot cream or lotion. Focus on areas prone to dryness, such as the heels and soles, and consider using products containing ingredients like urea or shea butter, known for their hydrating properties. For an extra treat, indulge in a weekly foot soak followed by a moisturizing foot mask to pamper your feet and lock in moisture. 3. Supportive footwear As we age, the fat pads in our feet naturally thin out, leading to decreased cushioning and shock absorption—this is known as fat pad atrophy. Investing in supportive footwear with ample cushioning and arch support is crucial for maintaining foot health and preventing discomfort. Look for shoes with a roomy toe box to accommodate any changes in foot shape, and opt for styles with adjustable straps or laces for a customized fit. Additionally, consider wearing orthotic inserts or custom-made orthotics to provide extra support and cushioning. 4. Consistent exercise Like the rest of our body, our feet benefit from regular exercise to improve strength, flexibility, and circulation. To keep your feet limber and mobile, incorporate simple foot exercises into your daily routine, such as toe curls, ankle circles, and calf stretches. Additionally, consider practicing yoga or tai chi, which can help improve balance and stability, reducing the risk of falls and injuries as we age. 5. Routine and regular check-ups Regular foot exams are essential for detecting foot problems or underlying health issues early. Schedule regular check-ups with a chiropodist or foot specialist to monitor your feet's health and address any concerns promptly. They can provide valuable insights and recommendations tailored to your needs, helping you maintain healthy, youthful feet for years.

April 18, 2024

Innovative Treatments for Common Foot Problems in 2024

Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas! Innovative Treatments for Common Foot Problems in 2024 Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today: Shockwave therapy Custom orthotics Video gait analysis Onyfix Splinting and taping Shockwave Therapy Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain. Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies. To learn more about shockwave therapy, click here. Custom Orthotics Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait. To learn more, click here. Video Gait Analysis A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible. To learn more, click here. OnyFix Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so. To learn more, click here. Splinting, Taping and Correction Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions! To learn more, click here.

April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

March 28, 2024

Ultimate Guide to Moisturizing Your Feet: Say Goodbye to Dry Skin

Wondering about top foot moisturizing tips and dry skin remedies? Look no further! Skin-related issues are common at Feet First Clinic, so we know a thing or two about the secrets behind soft feet! Keep reading to master our step-by-step guide on the perfect hydrated skin care routine for your feet. Foot Moisturizing Tips: A Step-by-Step Guide Numerous studies support the use of high-quality moisturizing creams on the feet to fight xerosis (the medical term for dry skin). Dry skin acts as a foundation for common foot problems, like pain and soreness, bleeding, cracked heels, peeling skin, and more, so moisturization not only makes your feet feel smooth to the touch, but it also gives you protection against future troubles. Moisturizing can also help you manage more serious concerns, like diabetes and psoriatic arthritis. Below are the steps you should follow to guarantee you are lathering your feet up the right way: Step 1: Get the right products Step 2: Cleanse and exfoliate your feet Step 3: Moisturize your feet Step 4: Protect and maintain Step 1: Get the Right Products For the best results, choose medicinal moisturizing creams from brands like Gehwol. These focus on hydration, are fragrance-free and made without harsh chemicals. Their Soft Feet Cream contains urea (which absorbs moisture and softens skin) and glycerin (which relieves dryness and retains moisture). It also contains soothing and pleasant ingredients like avocado oil and honey extract. Their Med Salve for Cracked Skin may be the best bet for a more aggressive moisturizing treatment. Due to it being a salve and not a cream, it is specially designed to penetrate the skin more thoroughly. Likewise, in addition to being a good choice for people prone to cracked heels, it is suitable for diabetics. Another good option is the deep penetrating heel care cream from Dermal Therapy. Step 2: Cleanse and Exfoliate Your Feet Before moisturizing comes foot hygiene! You should always start with a clean base. Clean your feet in warm water with fragrance-free, gentle soaps, and thoroughly dry, especially in between the toes (vulnerable area for fungal infections). To go the extra mile, exfoliate your feet with a scrub product and finish off with a foot file on the bottom of the feet. This eliminates dead skin cells, making your moisturizer more effective! Step 3: Moisturize Your Feet Moisturizing itself is pretty simple. Use a generous dollop (but not too much) of moisturizer and focus on dry areas, if you have any. Massage the moisturizer into your feet using circular motions, ensuring full coverage. Avoid the area in between the toes if you’re prone to infections or wounds (if you have diabetes). Moisture can build in the between the toes more easily than other areas. Step 4: Protect and Maintain Repeat this process regularly, ideally daily or at least a few times a week, to keep your feet soft, smooth, and well-hydrated. If your skin is especially vulnerable and sensitive, like for those with psoriasis and psoriatic arthritis, a regular routine is extra important to help you manage painful flar- ups.

March 25, 2024

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

In the realm of fashion, footwear often takes center stage. However, finding stylish footwear for sensitive feet that provides comfort can seem like an elusive quest. Fear not: whether you're dealing with conditions like bunions, plantar fasciitis, or have feet that demand extra care, we'll explore a range of footwear brands that cater to sensitive feet without compromising style. Best for cushioning Mephisto Mephisto is renowned for its commitment to crafting footwear that marries fashion with function. Their shoes feature advanced cushioning and support systems, making them ideal for individuals with sensitive feet. Their footbeds are made of cork, a natural material that is naturally shock absorbent and anatomically contoured for the foot. From sleek sneakers to sophisticated loafers, Mephisto offers various styles to suit various tastes and occasions. The Mephisto Hester sandal features a cushioned cork footbed with a deep heel cup and strong arch. It is perfect for summertime outings, casual strolls or as an indoor slipper. Asics While Asics is primarily known for its performance-oriented athletic shoes, the Gel-Nimbus line caters to those seeking superior comfort and support. The Gel-Nimbus utilizes innovative gel cushioning technology to provide excellent shock absorption. They're excellent for individuals with sensitive feet who lead active lifestyles, whether you're hitting the gym or running errands. Best footwear for width and fit Clarks Clarks have long been synonymous with comfort footwear, and its commitment to quality and craftsmanship shines through in every pair it produces. With a focus on ergonomic design and premium materials, Clarks' shoes relieve sensitive feet without compromising style. Some of their shoes are also available in different widths, from narrow to wide, like the Nalle Lace. This stylish sneaker is available in width with and also comes with a zipper to make it easier to take on and off. Clarks also makes a variety of high-end dress shoes, which are a great option for the style-conscious. Ara Ara is another brand renowned for its dedication to comfort and innovation. Their shoes feature cushioned footbeds, flexible outsoles, and adjustable closures, making them an excellent choice for individuals with sensitive feet seeking style and support. The Ara Lilly has a soft cushioned footbed with a stretchable woven upper. It provides maximum comfort and sophistication for any occasion. Portofino Portofino specializes in crafting footwear that seamlessly blends fashion-forward design with orthopedic support. Their shoes feature anatomically shaped footbeds and shock-absorbing soles, catering to the needs of individuals with sensitive feet without compromising on style. Additionally, Portofino offers shoes in H width, which are slightly wider, providing more room and comfort. They also have a more comprehensive tread depth. For instance, the DY-5068 is a favourite. It features a removable insole, allowing you to insert your orthotics, and a zipper for in-and-out ease. Best seamless footwear Seamless footwear is excellent for sensitive feet as fewer friction points come in contact with the foot. Anodyne Anodyne is dedicated to providing therapeutic footwear solutions for individuals with foot ailments. Their shoes feature extra-depth designs, seamless interiors, and accommodative toe boxes, making them an excellent choice for those with sensitive feet seeking relief without sacrificing style. They also accommodate foot sensitivities for people with diabetes. The Anodyne No. 23 is designed with comfort in mind. It features a roomy toe box and plush cushioning, ensuring all-day comfort without compromising style. APEX APEX specializes in crafting shoes that cater to the unique needs of individuals with foot conditions such as arthritis, diabetes, and neuropathy. Their shoes feature innovative technologies such as pressure-relieving insoles and stretchable uppers, providing unparalleled comfort and support for sensitive feet. The APEX Ambulator Conform Oxford is engineered for comfort and stability. This Oxford-style shoe features adjustable closures and a removable orthotic insole, making it ideal for individuals with sensitive feet seeking style and functionality. Best footwear with natural materials Certain materials in shoes can aggravate sensitive feet. If you have skin sensitivities or allergies, you may develop contact dermatitis, which can cause a red rash and itchiness, and even skin blisters. Possible allergens in footwear that can lead to contact dermatitis include rubber, the glue that binds your shoes together, a nickel buckle on a sandal, chromates, formaldehyde, or paraphenylenediamine (a type of dye). If your shoes give you a rash or redness, you can try footwear with natural materials. Our picks include: NAOT Shoes crafted from natural materials have garnered widespread acclaim for their comfort, sustainability, and timeless appeal. Among the pioneers in this domain stands NAOT, renowned for its innovative use of cork beds in crafting footwear that melds impeccable comfort with eco-consciousness. NAOT's cork beds are ingeniously designed to conform to the wearer's foot contours, providing unparalleled support and cushioning. Sourced from renewable cork oak trees, this material delivers superior comfort and embodies the brand's commitment to environmental responsibility. One such option for summer is the NAOT Amadora, which is wrapped in suede and moulds to the shape of the foot with each wear. Mephisto Similarly, Mephisto has carved a niche in natural-material footwear, prioritizing comfort and style. Embracing premium leathers, cork footbeds and other natural textiles, Mephisto integrates advanced technologies into its designs to deliver optimal support and flexibility. Whether strolling through urban streets or traversing rugged terrain, Mephisto shoes offer a harmonious blend of form and function, appealing to the discerning consumer seeking quality craftsmanship and sustainable elegance. The Mephisto Izae is a casual-looking sneaker with optimal comfort, fit and a leather lining.

March 14, 2024

Yoga for Feet: Strengthening and Flexibility Exercises

Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet. Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health. Top Yoga Foot Strengthening Exercises Downward-facing dog Tree pose Warrior pose Cat-cow pose Downward-Facing Dog This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis. How to: Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees) Lift your hips towards the ceiling, straightening your legs and arms. Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart. Press your palms into the mat, lengthen your spine, and draw your heels toward the floor. Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders. To release, bend your knees and return to the tabletop position. Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions. Cat-Cow Pose The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention. How to (traditional): Start on your hands and knees in a tabletop position. Inhale, arch your back, lift your head, and drop your belly (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). How to (modified): While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet. While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles. Tree Pose Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet. How to: Stand on one leg, shifting your weight to the same foot as the leg you choose. Bring the sole of your other foot to the inner thigh or calf. Bring your palms together in front of your chest or reach them overhead. Hold the pose, maintaining balance as best as you can. Repeat on the other leg. Warrior II Pose Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot. The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful! How to: Start in a standing position with your feet about 3-4 feet apart. Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.

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The Importance of Foot Care for People with Rheumatoid Arthritis

What is Rheumatoid Arthritis?

Best Shoes for Rheumatoid Arthritis

Rheumatoid Arthritis and Exercise

Here are some multi-purposeful exercises that can also help with RA:

Be sure to also check out our two-part series on the best exercises for arthritis!

Additional Foot Care Practices for RA

Don't Forget to Visit Feet First Clinic!

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Related Posts

5 Types of Arthritis That Affect Our Feet

Age-Defying Foot Care: Keeping Your Feet Youthful at Any Age

Innovative Treatments for Common Foot Problems in 2024

The Role of Nutrition in Foot Health

Ultimate Guide to Moisturizing Your Feet: Say Goodbye to Dry Skin

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

Yoga for Feet: Strengthening and Flexibility Exercises

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