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January 28, 2022

The Perfect Stretching Routine

A solid stretching routine goes hand in hand with your fitness regimen. However, for those who are new to the world of fitness, it can be difficult to know when you’re supposed to stretch.

Many people with disabilities, foot conditions and mobility concerns may also assume stretching isn’t possible for them. Rest assured, stretching is a healthy practice that can help you manage your mobility limitations and boost physical activity. In fact, stretching is very adaptable and highly recommended for people with pain, injuries and mobility concerns. 

It’s also crucial to know what muscles to target and how to trigger a response from those muscles. Having a stretch in your back pocket for each part of the body will help you on your quest towards reaching your fitness goals!

Before we get to your perfect stretching routine, let’s break down why stretching is so important and give you as much info as possible so you can proceed!

Why You Should Stretch

As you continue achieving your fitness and health goals and learn new tips, you’ll soon notice the benefits of stretching. Whatever your health condition and level of activity, stretching is vital to our physical health and can help treat many common joint and muscle conditions in a few different ways:

  • Regular stretching works wonders for flexibility and your range of motion. 
  • Stretching restores and loosens our muscles, equipping them to handle regular movement and activity.
  • When your muscles can endure more physical activity, they become stronger over time.
  • Flexibility decreases the risk of sustaining injury, and experiencing inflammation and over-exertion.
  • These benefits combined help with pain management and reduce pain during activity. 

The benefits of stretching are both preventative and therapeutic, which is why stretching is essential for everyone – active or not active, pain or no pain, mobility issues or not.

When You Should Stretch

Stretching the muscles in your back and core region (and feet, of course!) should be a part of your daily routine. This will go a long way toward improving your overall physical health and reducing back pain and foot pain. One of the best practices is to stretch after exerting yourself. Over time, stretching after physical activity – like exercise or even a housework marathon – reduces the sore, achy feeling you have afterward. You can also do dynamic stretching before physical activity (more on that below). This can make your muscles more pliable, which helps them perform better and withstand more work.

Another good way to fit in your daily stretches is to do them after not moving for a long time (working from home, anyone?). This is especially helpful for reducing back pain. Your muscles can feel extra tight after being stationary or after waking up from an awkward sleeping position. Everyone is different, and you’ll soon learn what times work best for you and your body. For instance, if you have morning leg pain, you can focus on stretching your legs before bed and when you wake up.

Just remember: the only wrong time to stretch is never, so stretch whenever you can and whenever works best for you, your schedule and your body.

The Perfect Stretching Routine

The ideal stretching routine will target your core, upper body, limbs and feet (more on that later!). Remember: everything in our body is connected. When one muscle gets tight, it pulls on adjacent muscles, so it’s important not to neglect anything. That’s why stretching your thighs and hips actually helps with foot pain!

Healthy stretching involves a combination of dynamic stretches and static stretches. Dynamic stretching involves gentle swings and motions, and is recommended for warming up before physical activity. Examples of dynamic stretches include neck rolls and leg swings. Static stretching (which is probably what first comes to mind when we think of stretching) involves holding a stretched pose for a period of time. Static stretching is recommended after physical activity (not before).

With static stretching, sometimes knowing how long to hold a stretch can be confusing, since Dr. Google can give a lot of conflicting information. The general rule of thumb: the bigger the muscle, the longer you’ll hold it. So neck stretches will be held shorter than your meaty glute muscles. If you have inflammation, you may need to stretch that area a bit longer. You can also try stretch in intervals, where you hold a stretch for 15 seconds, release, and then hold again for another 15 seconds, etc. Over time, you’ll find what worse best for you.

For overall physical health and mobility, we recommend stretches that target the following areas:

  • Upper Body (neck, shoulders, chest): Hold 15 – 30 seconds per stretch
  • Midsection (torso, mid back and low back): Hold 30 – 60 seconds per stretch
  • Pelvis and Thigh area (hip flexors, gluteal muscles, groin, hamstrings, quadriceps): Hold 60 seconds per stretch
  • Limbs (arms, calves): Hold 30 – 60 seconds per stretch

Check out darebee.com and Self.com for some great stretches to try. We’ll also give you our top chiropodist-recommended stretches in future posts, so stay tuned!

Important Tips To Remember

  • When performing a stretch, only extend or push yourself as far as your body allows.
  • Pay attention to the target muscle area! If you don’t feel the effects in the right muscles, try to adjust your form.
  • You should hold your positioning longer when you stretch larger muscles.
  • Some of the best stretches target more than one muscle area, like the cat-cow pose!
  • There are many ways to stretch the same muscle, so if a particular stretch isn’t working for you, try a different one.

What About Foot Stretches?

Your feet are what hold you up, and as the foundation of your fitness goals, they deserve attention and care! Stretching your feet and ankles is just as critical as stretching other parts of the body. Poor foot health and neglecting your feet can stop you from reaching your fitness goals. Just like the other stretches we’ve discussed, you should stretch your feet every day.

Foot stretches are also a major part of treatment plans for several foot conditions, including:

For easy-to-follow foot stretches, check out our Instagram foot stretching series and our Pinterest board.

Need Help With Your Fitness Routine?

Feet First Clinic is your number one foot health supporter! We’re also here for you as you continue to reach your goal of becoming more physically active. If you’re concerned your foot condition may prevent you from exercising, book an appointment with one of our chiropodists so they can help you get on the right track!

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January 14, 2022
A Beginner’s Guide to Exercises for Relieving Arthritis: Part 2
Part 2 of our beginner's guide to exercises for arthritis relief is here! As we discussed in Part 1, arthritis can often flare up in the winter, but it doesn't mean you can't reap the benefits of a safe fitness routine. If you have arthritis, strengthening your muscles is one of the best things you can do. It reduces strain on your joints, which can help relieve pain, improve coordination and range of motion, and slow further deterioration of joints. That’s why we selected various quick exercises that accommodate beginners and people with arthritis. These exercises are great for the body in general and can help with many different types of arthritis (remember: everything in our body is connected). Like last time, we will go over the steps to each exercise and add some modifications to make the movements easier (and still effective!) We’ll also provide you with diagrams showing the direction of movement, and highlight exactly you should feel each exercise. You're likely eager to start exploring more exercises. But first, let's go over a brief reminder as to why your core is so important and how to ease yourself into trying these new routines: Core Exercises For Beginners: Top Tips There is a myth that our core means our "centre" and exercising your core means doing some abdominal crunches. This is not true! It is much more than that. Your core connects everything. It stabilizes our pelvis, spine, and connects our upper body to our lower body. It also helps with weight-bearing, which in turn impacts the feet: if you have a strong core, it means your feet don’t need to work overtime to support your weight. This helps with numerous foot conditions and mobility issues resulting from osteoarthritis, rheumatoid arthritis, psoriatic arthritis and gout! To learn more about why, check out Part 1 of our Beginner's Guide to Arthritis Exercises to learn more about why core exercises are beneficial and how they can improve functionality in our entire bodies. When performing core exercises, beginners must pay attention to how their bodies respond. That leads us to our top beginner exercise tips to keep in mind when you exercise: Take note of the muscles you’re supposed to be targeting and focus on them when you’re doing the exercise. If you don't "feel the burn" per se in those areas, you may need to adjust your form until you do. Form includes correct posture and body positioning and ensuring you're working the target muscles. Good form ensures you’re working your muscles properly, which will help treat arthritic pain. Neglecting proper form can negate these benefits and increase your risk of injury. To help you out, we highlighted the primary target area where you'll feel each exercise the most (although you may also feel it in others too), and the direction you should be moving your body. You only need to extend far enough to feel the exercise in the targeted area; you don’t need to move any further than that. Don’t worry if you don’t perfectly match the diagrams. Remember: those are just for demonstration purposes. Everyone’s body is different, so it’s perfectly natural if you don’t look exactly like the diagram when you do the exercise. The most important thing is that you feel your targeted muscles working and are comfortable. Ease into your exercises: Similar to the last point, it's important not to overexert yourself as a beginner (or at any level). Start slow and easy, and then gradually work your way up. There is a difference between feeling like your exercises are working and feeling like you're going beyond what you can handle. For instance, some slight pain following training is perfectly normal. This means your body is getting used to your awesome new strengthening exercises! What's not so normal is overextending yourself, trying exercises where the positioning feels risky and feeling sharp or stabbing pain. If this occurs, you can reduce how far you're extending, do fewer reps during a set, or try position modifications. If that fails, try a different exercise that targets the same muscle group. Whatever you do, the most important thing is that don’t give up! Just keep trying: You’ll find a way to work it out, and learn more about your body in the process. Now, let’s get into some great exercises for arthritis: Calf Raise Calf muscles should be a focus for anyone who has trouble walking without pain, and calf raises are a great way to strengthen them. This exercise flexes and stretches the muscle while also benefitting your hamstring and the back of the knee. As your calf muscles become stronger, they reduce ankle strain and become more capable of supporting your knees. What's more, regular calf raises can improve overall ankle stability, balance and strengthen the muscles surrounding the knee joints. Calf raises are also great for working the plantar muscles in our feet and treating plantar fasciitis. How To Do The Calf Raise Stand up straight while placing your hands on a countertop, the back of a chair, or wall for balance support. Plant your feet firmly on the floor Raise your heels and calves slowly upwards as you shift your weight toward the ball of your foot Hold until you feel your calves working, and then slowly set your heels back down. Repeat ten times if comfortable. Modifications: If you don’t feel this in your calves at first, try shifting your weight forward or backward until you do. If you still don’t feel your calves working, you can increase the intensity by doing a one-leg calf raise instead, which you can view our stretching Pinterest board. You can also try holding light weights (or cans) as you do the exercise. Where You'll Feel It: The calf raise exercise stimulates the muscles that run down the back of your lower leg. You may also feel it in your feet as you raise and lower them. Bird Dog The bird dog is a great core exercise for arthritis treatment. Its primary function is to address lower back and hip pain. BarBend also states that it's good for overall spinal stability. The extension involved in this exercise boosts your core's overall function and can also help improve everyday coordination. People with arthritis often struggle with coordination due to pain, and honing in on improving it can prevent falls and other injuries. This exercise also targets your deep core muscles, which is why physiotherapists and chiropodists recommend it. How To Do The Bird Dog Start by getting on your hands and knees. Your hands should align with your shoulders and your knees with your hips. Extend and raise your arm and the opposite leg outward. Your body should feel like a straight line. Switch arms and legs and repeat. Try to do it ten times on each side. Tip: Try to keep your back and body from leaning to the side as you do this (you can look down at your chest as a reference). If you have difficulty feeling the exercise, check to make sure your back is straight in all directions, and make sure the back isn’t arched. You can also try tightening your abdominal muscles as you do the exercise. Modifications: If you have knee pain or are intimidated by this exercise, you can work your way up by starting on your stomach instead of your hands and knees (this version is called the alternating superman exercise). You would then raise your opposite arm and leg slightly off the floor while keeping your belly planted. You’ll still gain the same benefit as bird dog, but it’s much easier and puts less strain on your knees. Where You'll Feel It: You will mostly feel this exercise in your abdominal muscles, towards the sides. It also works the glutes and erector spinae (muscles that extend vertically up the length of your back). You may slightly feel it in your lower back and shoulders too. Toe Spread-Outs Toe spread-outs are an excellent exercise for beginners because you can do them while sitting, and the movements are simple. For people with arthritis in the feet, they help keep muscles active and prevent atrophy from lack of use. This can occur when arthritis-related joint pain limits movement. Working the toes can also help with ankle stability and knee and hip pain. Toe spread-outs are also an effective way to treat bunions. Over time, they help to soothe the pain caused by excess bone and tissue at the base of the big toe. How To Do Toe Spread-Outs Sit down with your back straight and feet planted firmly on the floor. Lift your toes up (while leaving the rest of your foot on the floor) and spread your toes as far apart as you can. Hold this position for 5 seconds. Relax and repeat ten times, adjusting according to comfort and capability. Note: Don’t worry if your toes don’t spread apart. Just doing the motion and trying will still be beneficial. Tip: When you get used to this exercise, you might want to make it a little more challenging. To do so, try wrapping a rubber band around your toes for more resistance. Where You'll Feel It: Creaky Joints notes that toe movements help work the group of muscles in the foot called the intrinsic muscles, a crucial area to focus on for anyone experiencing arthritis-related foot pain. Clamshells Many arthritis patients complain about pain in their “hips” (or the side of the buttock/pelvic region). A good way to target hip pain is by working your gluteus medius (main abductor and external rotator of the hip), gluteus maximus (extends the hip), and gluteus minimus muscles (hip stabilizer and rotator). The clamshell is a perfect choice for low back and hip pain management, and easing yourself into this exercise can also produce results like better mobility and stability. You can also do this exercise in bed or on the couch! As long as your form is correct, there's no harm in doing your clamshells in a cozy environment. How To Do Clamshells Lie down on your side and keep your heels together with slightly bent legs. Try to keep your feet in line with your back Lift the top leg a few inches while keeping your heels in contact. The movement will look like a shell opening, hence the name. Don't hold the position. Keep going upward and downward slowly, for ten times if possible. Then you can switch legs. Where You'll Feel It: You'll feel the effects in your gluteal muscles located near the side of the butt (we often refer to this area as our “hips”, but it’s actually part of our buttocks – our “hip” is closer to the groin area. That said, the two are intrinsically linked so it’s very common to use the two interchangeably). Tip: Make sure your body is straight and that you’re not in a fetal position. Ideally, your back should be aligned with your feet. If you’re not feeling the muscles in your butt region working, try shifting or rolling your body forward or backward. Modifications: The side-leg raise may be more comfortable for some people. You're still lying on your side like the clamshell exercise, but you don't keep your feet together or bend your legs. Instead, you keep your top leg straight and raise it, alternating between legs by switching sides. Both exercises benefit the same muscles, so just it's a matter of what works best for you and which one you can do more regularly.
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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.
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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.
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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.
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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)
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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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April 1, 2024
Spring Footwear Trends 2024: What’s Hot for Healthy Feet
As the seasons transition and we bid farewell to the winter chill, it's time to update our footwear game for the vibrant days of spring. This year, the trends are about combining style with functionality, ensuring your feet look and feel good. From casual sneakers to rugged hikers, here are the top trendy shoes for spring footwear trends for 2024 that will elevate your style while keeping you comfortable and prepared for whatever the season throws. Sneakers Sneakers, particularly those embodying Converse style, combine timeless fusion and a bit of flair. Pair them with jeans for a laid-back vibe, or dress them up slightly for an elevated look. Ara Fusion Lilly First up on our list of trendy shoes for spring 2024 are the Ara Fusion Lilly sneakers in a sleek grey hue. These sneakers blend style and comfort effortlessly, making them perfect for the transitional period before summer arrives. Their classic sneaker silhouette and subtle grey colour are versatile enough to pair with any outfit, from jeans and a tee to a casual sundress. Plus, their stretchable, breathable construction is perfect for accomodating bunions and hammertoes, so your feet stay relaxed and comfortable all day. Slip-ons Slip-on sneakers allow individuals to slide them on and off effortlessly with no fuss. Wear slip-ons to run errands or to more casual outings without sacrificing comfort and style. NAOT Okahu Slip-ons are a must-have for any spring wardrobe, and the NAOT Okahu in black is a stylish choice that ticks all the boxes. These sleek slip-ons feature a minimalist design with a comfortable footbed that moulds to your feet for a personalized fit. Whether running errands or meeting friends for brunch, these shoes will keep you looking effortlessly chic while providing the support your feet need. They're perfect for those days when you're on the go. Transitional sneakers Transitional sneakers are another one of our top spring footwear trends. Their adaptable nature allows wearers to effortlessly go from work, to errands, to city strolls, complementing a range of outfits and lifestyles with their understated yet contemporary allure. Clarks Nalle Lace For a versatile shoe that seamlessly transitions from day to night, look no further than the Clarks Nalle Lace. These sneakers feature a classic lace-up design with a modern twist, making them perfect for the in-between period before summer arrives. Their lightweight construction and breathable materials ensure your feet stay comfortable all day, while their sleek silhouette adds a touch of sophistication to any outfit. Whether heading to the office or out for a night on the town, these sneakers have you covered. Clarks Craft Swift Men, step up your shoe game this spring with the Clarks Craft Swift. These casual shoes combine style and functionality, making them perfect for everyday wear. Whether running errands or meeting friends for a casual outing, these shoes will keep you looking sharp and comfortable. Their durable construction and supportive footbeds ensure long-lasting wear, while their classic design adds a touch of sophistication to any ensemble. Their versatile black colour makes them easy to pair with any outfit. GORE-TEX sneakers Engineered with GORE-TEX membrane, these sneakers offer exceptional waterproofing and breathability, keeping feet dry and comfortable in any weather. ASICS Gel-Sonoma GTX For adventurous souls who love to explore the great outdoors, the ASICS Gel-Sonoma GTX hikers are a must-have for spring 2024. Thanks to their GORE-TEX construction, these rugged shoes are designed to tackle any terrain, from rocky trails to muddy paths, while keeping your feet dry and comfortable.
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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.