The Link Between Footwear and Back Pain

April 8, 2024

Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health.

This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back.

The alignment connection

Our feet are the foundation of our body’s alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don’t fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain.

High heels and back pain

One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine’s natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain.

Flat shoes and lack of support

Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don’t provide necessary shock absorption and stability, leading to increased stress on the spine.

Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces.

Choosing the right footwear

So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes:

Opt for shoes with adequate arch support to maintain the spine’s natural curvature.
Look for cushioned soles that provide shock absorption to reduce impact on the spine.
Choose shoes with a supportive heel counter to stabilize the foot and ankle.
Ensure proper fit by wearing shoes and walking around to assess comfort and support.
Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment.

When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.

Find back-friendly footwear at Feet First Clinic

Whether opting for supportive sneakers for daily wear or investing in orthotic inserts for added support, making informed footwear choices can significantly alleviate back pain and improve quality of life. So, step forward confidently, knowing your shoes support a healthy back for years.

Call us at (416) 769-3338 or book an appointment online using our booking form.

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February 22, 2024

Athletic Footwear: Choosing the Right Shoes for Your Sport

Whether sprinting down the track, conquering a tennis court, or powering through a gym workout, the right pair of athletic footwear can impact your performance and overall foot health. With the many options available, selecting the proper footwear for your sport is essential. In this article, we'll explore the factors to consider when choosing athletic shoes and provide insights to help you step into success. Understanding your feet Foot type Before diving into the world of athletic shoes, it's crucial to understand your foot type. Knowing your foot structure helps you select shoes that provide the proper support and stability, whether you have high arches, flat feet, or a normal arch. Gait analysis A gait analysis, which the chiropodists can conduct at Feet First Clinic, evaluates how you walk or run. Understanding your gait helps identify any pronation (inward rolling) or supination (outward rolling) tendencies, allowing you to choose shoes that address these biomechanical factors. Choosing the right shoe for your sport Running shoes Running shoes can make all the difference for runners. Factors to consider include cushioning, stability, and whether you need shoes for neutral runners, overpronators, or underpronators. Trail runners might opt for shoes with more aggressive traction, providing stability on uneven terrain. Read our complete guide for more details about choosing the perfect pair of running shoes. Cross-training shoes Cross-training shoes are versatile options if your workout routine involves a mix of weightlifting, aerobics, and agility training. They offer support, cushioning, and stability for various activities. Basketball shoes Basketball players require shoes that provide excellent ankle support, as the sport involves sudden stops, starts, and changes in direction. Look for shoes with good traction, cushioning, and ankle stability. Tennis shoes Tennis demands lateral movement, so shoes with reinforced sides and a durable outsole are essential. Opt for tennis shoes with ample cushioning and a snug fit to support quick movements on the court. Soccer cleats Soccer cleats vary based on the type of field you play on—firm ground, soft ground, or artificial turf. Additionally, consider your position, as forwards may prefer lightweight options for speed, while defenders might prioritize durability and support. Golf shoes Golf shoes come in various styles, including spiked and spikeless options. The choice depends on the course conditions and personal preference. Look for shoes with good arch support and waterproof features if you play in various weather conditions. Skates Choosing the right skates involves considering your foot type, measuring accurately, and understanding the features that align with your playing style. Add whether you play forward or defence to the list of considerations as well. (Note: hockey skates and figure skates are different.) We recommend trying on skates before purchasing, ensuring a proper fit with toes lightly touching the front and heels snug against the back. Factor in your budget — skates can range in price between $50-$750 —while prioritizing reputable brands known for quality hockey equipment. Additional considerations Shoe size Ensure your athletic shoes are the correct size by always trying on your shoes and walking around in them in the store before purchasing. Your shoe size can change over time, so don't assume you'll always wear the same size. Changes to the size of your feet are just one factor as we age. Additionally, one foot may be slightly bigger than the other, so it's important to account for the larger size. Further, different brands are constructed and fit differently, so it's important to take your time in the store before making the final purchase. Comfort and feel Ultimately, the best athletic shoes are those that feel comfortable. Please pay attention to how the shoes fit, the support they provide, and any potential pressure points. Walk or run around in them before making a final decision. Budget While it's tempting to splurge on the latest and greatest athletic shoes, balancing quality and budget is essential. There are excellent options available at various price points.

August 24, 2020

Are Sports Shoes Worth It?

We all know regular exercise is good for our health. It has many benefits such as helping with weight loss, reducing risk of chronic diseases, and improving overall mental health. Exercise or sport activity also builds your bones and muscles and makes them strong. On the other hand, it also puts a tremendous amount of stress and pressure on them. The feet, ankle, and legs in particular, undergo high levels of biomechanical stress during various kinds of rigorous weight-bearing activity. On top of this, each sport activity requires specific movements and are played on different surfaces. Fortunately, we live in a time when shoes are designed with all these factors in mind. Wearing activity-specific shoes will not only help to improve performance and comfort but prevent commonly associated lower extremity injuries. Types of Activity Specific Footwear Running Running generates a large impact on the lower limb. Forces acting on the body can reach up to ten times a person’s body weight. In addition, the arch of the foot tends to depress 50% more than in walking and the rate of pronation is generally increased. As such, running shoes are built with increased support, cushioning, and shock absorption properties. This is done in varying degrees to accommodate different foot types. The more pronation your foot exhibits, the greater amount of control and stability you should look for in a running shoe. Basketball/Tennis Basketball and tennis are sports that require a bit more dynamic movement across the court relative to running. Basketball in general, involves a lot of jumping, landing, starting, and stopping motions. As such, basketball shoes tend to have a higher upper to increase support around the ankle to increase stability and prevent ankle sprains. Court shoes tend to also have a thicker and wider outer sole that features a herringbone pattern for better grip, balance, and stability in all directions. Baseball/Soccer Baseball and soccer are both sports that require cleat shoes. Cleats are protrusions on the sole of the shoe that provide adequate traction on soft or slippery surfaces, such as a grass or dirt field. The shorter cleats found on soccer shoes as well as their low-cut uppers and lightweight design provide ankle manoeuvrability and better agility. A baseball cleat has an additional toe cleat in front to dig into the dirt to increase stability during sudden moments of acceleration such as running from base to base. Hiking Hiking is a long vigorous walk on trails and paths of uneven, rough terrain. You may walk through a forest, cross a river, pass a waterfall, and even climb a cliff. Wearing the proper shoes will ensure your feet are protected and able to withstand various impacts. Good hiking shoes have a wide and thick rubber lug sole to provide stability and good traction. They also have sufficient cushion and shock absorption properties as well as a waterproof membrane to keep the feet dry. All in all, are sports shoes worth it? Absolutely! Sports Foot Injury? We're Here To Help! If you have acquired a sport-related injury, book an appointment with one of our Licensed Chiropodists for a thorough assessment to determine an appropriate treatment plan. Call us at 416-769-3338 or Book Your Assessment Today!

April 29, 2024

Preventing Heel Pain: Tips and Exercises

Heel pain is a common complaint affecting individuals of all ages and lifestyles, from athletes to office workers. It can be frustrating and debilitating, whether it's caused by plantar fasciitis, heel spurs, or Achilles tendonitis. Fortunately, you can take steps to prevent heel pain and keep your feet happy and healthy. This blog post explores practical tips and exercises for preventing heel pain and maintaining optimal foot health. Causes of heel pain Before diving into prevention strategies, it's essential to understand the common causes of heel pain. Plantar fasciitis, the inflammation of the band of tissue that runs along the bottom of the foot, is one of the leading causes of heel pain. Other culprits include: Heel spurs Bony growths on the heel bone Achilles tendonitis Inflammation of the Achilles tendon at the back of the heel Factors such as improper footwear, overuse, obesity, and poor foot mechanics can contribute to the development of heel pain. Heel pain prevention tips Choose supportive footwear. Invest in shoes that provide adequate arch support, cushioning, and stability. Look for options with a slightly elevated heel to reduce strain on the Achilles tendon and plantar fascia. Maintain a healthy weight. Excess weight can put added pressure on the feet and exacerbate heel pain. Maintain a healthy weight through a balanced diet and regular exercise to reduce the risk of developing heel pain. Gradually increase activity. Avoid sudden increases in physical activity, such as jumping into a rigorous exercise routine or increasing mileage too quickly. Gradually increase activity levels to allow your feet time to adapt and prevent overuse injuries. Stretch regularly. Incorporate stretching exercises into your daily routine to improve flexibility and prevent tightness in the calf muscles and Achilles tendon. Focus on stretching the calves, hamstrings, and plantar fascia to alleviate tension and reduce heel strain. Practice good foot mechanics. Pay attention to your foot mechanics when walking, running, or participating in sports. Avoid overpronation or excessive rolling inward of the feet, as this can strain the plantar fascia and Achilles tendon. Heel pain exercises Calf stretch. Stand facing a wall with one foot in front of the other, keeping the back leg straight and the heel on the ground. Lean forward, bending the front knee until you feel a stretch in the calf of the back leg. Hold for 30 seconds, then switch sides. Plantar fascia stretch. Sit on the floor with one leg extended before you. Loop a towel around the foot and gently pull the toes towards you until you feel a stretch along the bottom of the foot. Hold for 30 seconds, then switch sides. Achilles tendon stretch. Stand facing a wall with one foot in front of the other. Place your hands on the wall at shoulder height and lean forward, bending the front knee until you feel a stretch in the back of the lower leg. Hold for 30 seconds, then switch sides. Heel pain can be debilitating and impact daily activities and quality of life. Incorporating these prevention tips and exercises into your routine can reduce the risk of developing heel pain and keep your feet healthy and pain-free. Remember to listen to your body and seek professional medical attention if you experience persistent or severe heel pain.

April 25, 2024

Exploring Foot Reflexology: Benefits for Overall Health and Well-being

Foot reflexology benefits are becoming a hot topic. Studies show that published scientific articles on the subject are increasing, piquing public interest. But is there a reason to subscribe to holistic foot care? Can foot reflexology techniques truly benefit our health or treat common foot conditions? And if so, how does reflexology for health work? Let’s answer all of these questions today! How Does Foot Reflexology Work? Foot reflexology is a holistic practice. It involves applying pressure to specific points on the feet, known as reflex points, which correspond to various organs, glands, and parts of the body via an energetic connection. By stimulating these points, the goal is to help with a wide variety of ailments and health concerns. For example, the toes may correspond with the head and brain, the ball of the foot with the diaphragm and arms, and the area of the foot between the ball and heel corresponds with the small intestine. Check out this detailed chart from Healthline for more. How Reflexology May Help With General Health Problems Reflexology may be a good option for you if you experience any of the following: Premenstrual symptoms: A significant study demonstrated that foot reflexology could effectively reduce cramping and hormonal side effects. Participants were observed after 8 foot reflexology sessions. Blood pressure: Reflexology can sometimes reduce blood pressure in hypertensive patients. Don’t forget, your feet and your heart are connected in other ways too! Mental illness: Holistic foot care may reduce anxiety and depression symptoms in adults. Chemotherapy side effects: Foot reflexology may help reduce shortness of breath in cancer patients receiving chemotherapy. Can Foot Reflexology Treat Foot Conditions? Be sure to talk to your chiropodist if you are interested in trying new foot care treatments; this applies to reflexology or any type of unfamiliar service. It’s worth researching holistic foot care if you have any of these conditions: Plantar fasciitis: Reflexology techniques involving pressure points and trigger point release may reduce heel pain. Heel spurs: See note on plantar fasciitis above. Osteoarthritis: Holistic foot care may stimulate blood circulation, mildly relieving joint stiffness. Diabetic neuropathy / Diabetes Mellutis: Studies indicate that foot reflexology may help increase skin sensation and reduce blood sugar levels.

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 15, 2024

Preventing Sports Injuries: Essential Foot Care for Athletes

For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury. The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals. In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game. 1. Choose the right footwear The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning. 2. Ensure proper footwear fit Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity. 3. Practice good foot hygiene Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth. 4. Stretch and strengthen Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability. 5. Listen to your body The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.

April 4, 2024

The Science of Walking: How Foot Mechanics Impact Your Health

Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic! When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health! The Connection Between Walking and Overall Health To start, here are some basic tidbits of info to remember: The scientific term for “walking pattern” is gait. There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems. In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear. Common Types of Gait Abnormalities and How They Affect Our Health Two gait abnormalities we see a lot at Feet First Clinic are overpronation and supination. Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Supination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet. Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate! Lastly, there are many specific versions of gait abnormalities. One may not overpronate or supinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more. Treating Abnormal Walking Patterns Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try. Foot assessment: Understanding your feet is the first step (no pun intended!). Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities. Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage. Strengthening and balance exercises: These improve muscle strength, coordination, and stability. Surgical interventions (in severe cases of foot deformities, for instance, bunion correction). Footwear modifications: Medical shoes and stability/motion control shoes can often help. Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!

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The Link Between Footwear and Back Pain: What You Need to Know

The alignment connection

High heels and back pain

Flat shoes and lack of support

Choosing the right footwear

Find back-friendly footwear at Feet First Clinic

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Related Posts

Athletic Footwear: Choosing the Right Shoes for Your Sport

Are Sports Shoes Worth It?

Preventing Heel Pain: Tips and Exercises

Exploring Foot Reflexology: Benefits for Overall Health and Well-being

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

Innovative Treatments for Common Foot Problems in 2024

Preventing Sports Injuries: Essential Foot Care for Athletes

The Science of Walking: How Foot Mechanics Impact Your Health

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