Tips for Healthy Toenails: Prevention and Care

March 18, 2024

Toenail care is your shield from future foot issues. Foot conditions affecting the toenails can lead to infections, fungus, brittle and damaged nails, pain, bleeding and more. But you have the power to prevent these complications! By investing in proper footwear, learning to trim your nails properly, and more, you can take the reins on your toenail health.

Let’s talk toenails!

Preventing Fungal Infections and Other Toenail Conditions

Practice Proper Toenail Trimming

It would be nice to have a professional always trim our nails for us, but sometimes we do have to do toenail care ourselves. To prevent issues or conditions, trim your nails following these two simple steps:

Use nail clippers to trim straight across (very important), avoiding curved edges.
Smooth edges with a nail file if needed.

Keep Your Feet Clean and Protected

Fungal toenails love when you forget to care for your feet.

Make sure you always thoroughly clean and dry your feet before wearing socks and shoes. To go the extra mile and protect from skin issues, moisturize, exfoliate and use a foot file.

Avoid areas where contagious fungal viruses breed and are passed along. These include public pool grounds, public showers, shared locker rooms, and more. If you frequent places like this, always wear shoes.

Pedicure safety and hygiene are also very important when it comes to prevention. Schedule medical pedicure appointments with your chiropodist instead of a cosmetic pedicure to avoid contracting a contagious fungal infection and for a more health-focused experience. Learn more about the difference between a cosmetic and medical pedicure.

Make Healthy Footwear Choices

The link connecting toenail issues and footwear may seem unclear, but picture it this way:

When our shoes are too tight it often means there is not enough room for the toes to spread out naturally. This can wreak havoc on your nails and you also risk annoying ingrown toenails or a cracked toenail. Always buy shoes with enough room in the toe box!

Take it to the next level by looking for running shoes with mesh uppers that allow air to flow inside the shoe. This is a bonus way of keeping your toes fresh and protecting against fungal infections. Check out this handy shoe shopping checklist for even more help!

Toenail Care for Pre-existing Conditions

Anti-fungal Treatments for Toenails

You won’t be able to treat a current fungal infection without using antifungal products or visiting a chiropodist. Products include sprays, ointments and sometimes pills. At times, over-the-counter versions like ClearNails Pro + (available at Feet First Clinic) are enough, but other times, you’ll need a prescription for a persistent infection. Chiropodists can also perform nail debridement, which involves removing the infected part of the nail and thinning the outer layers of the toenail. This allows prescription-strength topical antifungal medication to penetrate the toenail and reach the fungus.

Treating Cracked Toenails

Cracked toenails are more of a nuisance than a serious problem. But messing with your toenails in any way can still cause bleeding and pain. You may be more susceptible to cracks if your nails are weak and brittle.

If you’re looking for some ways to speed up nail growth, but also to strengthen your nails as they are, try these toenail growth tips:

As we’ve mentioned, trim nails straight across and avoid trimming too close to the skin
Again, wear well-fitting shoes. Tight shoes can disrupt healthy toenail growth.
Protect toenails during physical activities.
Avoid excessive use of nail polish. While polish itself doesn’t slow growth, some types can cause toenail dehydration, making your nails more likely to crack.
Eat a balanced diet for nail health.

Treating Ingrown Toenails

OnyFix is a useful and modern way of treating ingrown toenails. It involves the application of a specialized corrective strip to the affected nail. Nail avulsions can also be a good idea for chronic, severe ingrown nails, and chiropodists may tackle infections using certain draining methods.

Treating Toenail Discolouration

Discoloured toenails are tricky because the colours can vary wildly. Discolouration caused by a fungal infection (green or yellow) may be treated using similar methods as fungal toenails. But if your discolouration is black, blue, purple, or red, this is probably linked to a mild blunt-force trauma injury (like dropping something on your toe). It’s best to schedule a nail care appointment to determine the culprit!

closeup of black toenail white background

Say Hello to Toenail Care and Healthy Toenails!

Whether you need a nail care appointment to treat a current problem, or you’re looking for the best way to prevent a nail condition before it happens, we’ve got the expertise you need at Feet First Clinic! Call us at (416) 769-3338 or book an appointment here!

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Close up of female feet in bath gently scrubbing the feet and practicing foot hygiene

September 8, 2022

10 Reasons to Get a Medical Pedicure

Lately, medical pedicures have been trending, but why? What's all the hype about, and is it worth it? When you think of pedicures, you may think of nail salons, getting your nails done, or another cosmetic version. In practice, medical pedicures are different. They're a blend of foot care and nail care, bringing out the best of both worlds. Medical pedicures combine the aesthetics of nail care (minus the nail polish) with the foot care benefits provided by chiropodists. A medical pedicure addresses this by treating the toenails and skin of the feet while tending to any emerging foot concerns. It’s a therapeutic pedicure - without nail polish - performed by a qualified foot specialist. Think of our medical pedicure service as a maintenance package for your feet. These sessions include a thorough examination of your feet, as well as careful cleaning of your feet, trimming and filing toenails, removing calluses, corns, and dead skin, moisturizing, and more. These are the top 10 reasons why you should consider getting a medical pedicure: Help prevent ingrown toenails Stave off foot odour Remove painful corns Thorough foot examination Professionally cut or trim toenails Safe, private, and sterilized environment Treat fungal toenail infections Moisturizes your feet Callus debridement Cleans your feet to get rid of onychophosis On top of all of the benefits, a medical pedicure may be covered in part or entirely by your insurance provider. Note that it is not covered under OHIP, so check your private insurance benefits ahead of your appointment. Below you'll learn more about medical pedicures and what sets them apart. 1. Medical pedicures can prevent ingrown toenails Feet First Clinic can help treat and prevent ingrown toenails by properly trimming and cutting your nails. Ingrown toenails can be very painful, cause swelling, and even lead to an infection if left ignored. A foot specialist can cut your toenails straight across and ensure there are no stray pieces at the edges. They’ll also ensure you don’t cut the nail too short which can be a precursor to developing an ingrown toenail. 2. Stave off foot odour Pee-ew. That smell could be your feet. Several factors can lead to increased foot odour, like re-using socks or not letting your footwear dry between uses. Additionally, long toenails and dead skin can contribute to foot odour as it's a breeding ground for fungus and bacteria. These latter two contributing factors are addressed during a medical pedicure. 3. Remove painful corns A foot specialist can safely remove a painful corn, a small circular area of thickened, hardened skin. These are usually found on the non-weight bearing, bonier parts of the foot where the skin is thinner, like the toes. 4. A licensed chiropodist examines your feet Medical pedicures act as double-duty for your feet. Not only do you get a direct benefit to your skin and nails, but a licensed chiropodist also can check for irregularities or any foot conditions. For example, they may discover an unrecognized bone spur, flat arch, or even a cut or scratch on your foot that would otherwise go unnoticed. This proactive measure can help address foot conditions or issues before they become serious. 5. Get your nails professionally cut or trimmed Leave it to the professionals to cut or trim your nails. Whether you have a cracked or split toenail, it's not worth exacerbating the issue. Instead of trying to DIY (do-it-yourself), have it done during a medical pedicure to ensure the toenail is trimmed and curved off. 6. Get footwork done in a safe, private, and sterilized environment A medical pedicure is performed at a clinic in a safe, quiet, private, and sterilized environment. Avoid the crowds of nail salons by getting a medical pedicure done in an environment you trust. All treatments from a chiropodist are performed using medical-grade products and a fresh set of sterilized instruments for each client. The sterilization process used by chiropodists will remove and kill all forms of life that should not be transferred between individuals, in particular micro-organisms such as fungi, bacteria, viruses, and spores. Our clinic is conveniently located at 2481 Bloor St W in Toronto, just steps from the Jane subway station. 7. Treat fungal toenail infections Chiropodists treat fungal toenail infections using mechanical reduction of the nail and topical prescription medications. 8. Moisturizes your feet Finish off with your medical pedicure with foot moisturizer. Our foot specialists high-quality medical-strength moisturizing products as part of the treatment. In addition to leaving your feet soft and smooth, effective moisturizing strengthens the skin, restores elasticity, and can help ward off several skin conditions. 9. Callus debridement A chiropodist can remove thickened calluses during a medical pedicure. Calluses are thickened and hardened layers of skin that develop as a result of pressure or friction. It is the skin’s way of protecting itself from these external forces. Calluses may appear yellow, white, or grey in hue and can be accompanied by dry scaling skin and even fissures. Calluses can have some side effects including altering your gait and could lead to other foot conditions if you're not careful. 10. Cleans your feet to eliminate onychophosis During your medical pedicure, a specialist cleans underneath the toenails to eliminate any onychophosis. Onychophosis — the term used for the buildup of skin cells in the nail folds, plate, and cuticles — can cause thickened toenails and lead to other problems as we age. Proactively addressing this buildup is key for preventing future conditions down the line.

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.

March 21, 2024

The Importance of Foot Hygiene: Tips and Tricks

Foot hygiene and solid foot care tips are your secret weapons for happy and healthy feet! Everyone should practice a clean and healthy foot routine, but those with foot conditions such as diabetes or chronic fungal infections should be extra vigilant. Today we’ll talk about the best foot cleaning practices and how to implement them into your daily foot care routine. Foot Health Essentials: How to Keep Your Feet Clean and Protected Foot hygiene is pretty straightforward stuff! But you may make some minor missteps along the way. Take a look below at the best ways to wash, dry and moisturize your feet. Washing Your Feet Wash your feet daily with natural, gentle soaps in warm water. Hot water can negatively impact your blood circulation by increasing the size of the blood vessels, so be careful with temperatures. Moisturizing Your Feet Use lotion on the bottom and top of your feet. This can help you prevent calluses, corns, cracked heels, and more. Natural, fragrance-free and medicinal lotions are your best bet (try Gehwol at Feet First Clinic!). If you have diabetes, be extra careful to avoid putting lotion in between your toes; it could cause an infection depending on the lotion. Fungal infections also favour wet toes and tend to appear there. Keeping Your Feet Dry Thoroughly dry your feet after washing them. If you get lazy and keep them damp, you are again more likely to attract contagious fungal infections (they love moist environments!). Invest in products that help manage foot dampness and repel excess moisture. These include moisture-wicking socks (also remember to change your sock frequently!), waterproof shoes and boots, running shoes with perforated holes in the uppers, and various foot deodorant products (creams, powders, sprays). These products are also great for preventing foot odour. Toenail Care and Foot Hygiene Keeping your nails in top shape is an important element of foot hygiene. Follow these nail care tips to protect your nails and keep them clean and strong. Cut your nails straight across with high-quality nail clippers. Don’t try to shape them during this stage! Avoid cutting your nails too close to the skin; this will cause ingrown toenails. Gently use a nail file for subtle shaping. Don’t try to cut your own cuticles if you’re prone to infections. They protect the nails and getting rid of them improperly may welcome fungi. Schedule a medical pedicure for professional care and a cleaning of hard-to-reach areas.

February 29, 2024

Overcoming Common Foot Ailments: A Guide to Relief

Our feet are the unsung heroes of our daily lives, carrying us through countless steps and bearing the weight of our entire bodies. Yet, despite their importance, we often neglect their care until discomfort or pain strikes. From pesky corns to stubborn plantar fasciitis, foot ailments can range from minor annoyances to significant impediments. However, with proactive measures and some TLC, you can overcome these standard foot issues and put your best foot forward. This blog post explores practical strategies for alleviating and preventing some of the most prevalent foot ailments. Corns and calluses Corns and calluses are thickened, hardened areas of skin that develop in response to repeated friction, pressure, or irritation. They often form on the toes, heels, or balls of the feet and can be unsightly and uncomfortable. Corns are small and circular and are often found on the non-weight bearing, bonier parts of the foot where the skin is thinner - like the toes. Calluses, on the other hand, typically occur on the weight-bearing parts of the foot, like the balls of the foot and heel, and tend to be larger than corns. Prevention Minimizing friction and pressure on the affected areas is essential to prevent corns and calluses. This can be achieved by wearing properly fitting footwear with ample cushioning and support, using protective pads or inserts, and regularly moisturizing the skin to keep it soft and supple. Treatments Gentle exfoliation using a pumice stone or foot file can help remove dead skin cells and reduce thickness. Additionally, moisturizers or emollients can soften the skin and reduce the size of corns and calluses over time. If your corns or calluses are especially painful, you can see a chiropodist to safely and painlessly have them removed. Plantar Fasciitis Plantar fasciitis, characterized by inflammation of the thick band of tissue across the bottom of your foot, can cause stabbing pain near the heel. Treatments You can do stretching exercises, wear supportive shoes, use custom orthotic inserts or Superfeet, apply ice packs, and try physical therapy. If your plantar fasciitis is chronic (i.e., it has persisted longer than 3-6 months), you may also consider shockwave therapy. Shockwave therapy is a non-invasive, effective treatment where soundwaves are applied to the affected area. This stimulates your body's inflammatory response to heal the plantar fasciitis. Prevention Maintain a healthy weight, wear supportive shoes, avoid excessive high-impact activities, and incorporate regular stretching into your routine. Avoid sudden increases in physical activity, and take occasional rest days to allow your feet to recover. Rapid increases in intensity can overload the heel and plantar fascia. Instead, take a cautious approach to building up volume and reduce the intensity if you notice any discomfort. Bunions Bunions are bony bumps that form on the joint at the base of the big toe, often causing pain, swelling, and difficulty wearing shoes. Treatments While bunions cannot be reversed, there are many ways to manage them. Some methods for managing bunions include splinting the affected area, wearing shoes with a wide-toe box, avoiding high heels, wearing custom orthotics, and performing various stretches and exercises to strengthen the muslces in the foot and ankle. In severe cases, surgery is a potential treatment option. Prevention Choose shoes with ample toe space, avoid high heels or narrow shoes, maintain a healthy weight, and practice foot exercises to strengthen muscles and improve alignment. Custom orthotics and even toe spacers can be effective depending on the severity of your bunions. Ingrown Toenails Ingrown toenails occur when the edge of the nail grows into the surrounding skin, leading to pain, redness, and infection. Treatments If your ingrown toenail is in its early stages and not causing any discomfort, you can try growing out the toenail. Then, soak the foot in warm water, gently lift the ingrown edge of the nail, and cut the toenail straight across. Ingrown toenails are prone to infection, so you feel any pain and discomfort, we recommend seeing a foot specialist like a chiropodist to avoid any complications. While waiting to see the chiropodist, you can soak the foot in warm water with epson salts, keep the area clean and dry and apply antibiotic ointment (if you suspect infection). Prevention Trim toenails straight across, avoid cutting them too short, wear proper-fitting shoes, and avoid picking or tearing at the nails. Athlete's Foot Athlete's foot is a common fungal infection that causes itching, burning, and cracked skin between the toes. Treatments Keep feet clean and dry, apply antifungal creams or powders, wear breathable socks and shoes, and avoid sharing footwear or walking barefoot in public places. Prevention Practice good foot hygiene, wear moisture-wicking socks, rotate shoes to allow them to dry thoroughly between wears, and use antifungal foot powder as a preventive measure. In more severe or persistent cases, professional medical treatment may be necessary, including trimming or debriding the thickened skin.

February 15, 2024

High-Heel Health: Protecting Your Feet in Heels

High heels make a fashionable statement and give you a boost of confidence while taking your outfits to new heights. No one can deny, they look good! But are they good for your foot health? Should we really be wearing them? “Healthy high heels'' may seem like a misnomer, but the truth is, there are ways you can maintain your foot health, even as a high-heel lover. Let’s dive into the topic of healthy high heels and learn how you can simultaneously prioritize fashion trends and foot function. Top 3 Ways to Protect Your Feet in Heels While high heels may cause issues by altering the natural position of the foot-ankle complex, there are ways you can implement them into your daily life to minimize these effects: Choose healthy high heels Minimize high heel strain Perform strengthening exercises Choose Healthy High Heels Fashionable foot health sometimes means avoiding risky shoe choices. If the main goal of wearing heels is to establish a stylish height that pairs well with clothing, there are options you can choose that aren’t the typical ultra-high, pointed-toe stiletto. Heeled shoes that focus on health can come as boots, wedges, and platforms - even pumps! All of which usually offer more stability, arch support and cushioning, without sacrificing style. Minimize High Heel Strain Minimizing high heel strain involves implementing some simple tips and remembering the importance of foot care in heels. Here are some to consider: Take breaks If you choose to wear a stiletto or another heel with a low level of support and stability, make sure you bring a back-up pair of shoes to change into when you need a break. Opt for lower heels Lower heels can prevent foot injuries by offering better stability and centre of gravity. Unsurprisingly, it is also easier to walk and maintain balance with a lower heel. Opt for thicker heels Thicker heels provide more support and stability than stilettos. They're also less likely to break than thin, hour-glass shaped heels. A broken heel poses a risk of tripping and falling. Wear insoles with your heels If your heels can accommodate them, wear Superfeet insoles for added comfort and support. Ensure a proper fit Unbeknownst to you, your feet can often change in size as the years pass. Make sure you try your heels on and walk around the store to assess how you move in them. Ensure there is ample room for your toes to reduce your risk of bunions, ingrown toenails, and more. Attending a proper shoe fitting at a foot clinic can also guarantee a perfect fit. Perform Strengthening Exercises There's no denying that wearing heels can be risky. You increase your chances of developing bunions, hammertoes, and other conditions, and sudden falls and foot injuries are more likely. That said, strengthening exercises for heel wearers can add an extra layer of protection against these issues! Try some toe-targeted exercises to keep those bunions at bay, and ankles movements to help with stability and balance. Toe Splays Sit or stand and spread your toes apart as far as you can. Hold for a few seconds, then bring them back together. Repeat for 10-15 repetitions. Ankle Circles Lift one foot off the ground and rotate your ankle clockwise for 15 seconds. Reverse the direction and rotate counterclockwise for 15 seconds. Switch to the other foot and repeat. Towel Scrunches Place a towel or piece of fabric on the floor and stand on it with your bare feet. Scrunch the towel toward you using only your toes. Repeat for 10-15 repetitions. For a list of more extensive exercises that target the rest of the foot, check out these resources: Top of the Foot Pain Exercises Morning Foot Exercises to Start Your Day Pain Free A Beginner’s Guide to Exercises for Relieving Arthritis

February 8, 2024

Senior Foot Care: Staying Active and Pain-Free

As the golden years unfold, maintaining an active and pain-free lifestyle should be a priority for seniors. One often overlooked aspect of overall well-being is foot health. Our feet, the unsung heroes of a lifetime of steps, require special attention to ensure comfort and mobility. This article delves into practical foot care tips for seniors, empowering you to stride into each day pain-free and with a zest for life. Choose supportive footwear The foundation of pain-free feet lies in the shoes we wear. Opt for supportive footwear with cushioning, proper arch support, and a comfortable fit. Also consider wearing supportive footwear indoors to provide support and protect against slips and falls on slippery surfaces. Read our complete guide to senior foot care in this blog post. Regular foot inspections Make it a habit to inspect your feet regularly. Look for any changes in colour, swelling, or unusual growth. Recognizing early signs of issues can prevent more significant problems, ensuring your feet remain a source of strength - not pain. Gentle foot exercises Keep those joints and muscles limber with gentle foot exercises. To do this, add lower leg exercises to your daily routine to maintain and improve mobility. Exercises like ankle circles, toe flexes, and heel lifts can improve flexibility and strength, promoting pain-free movement. Moisturize and combat dry skin Seniors often contend with drier skin, leading to cracks and discomfort. Combat this by moisturizing your feet regularly, paying particular attention to the heels and soles; Well-hydrated skin is more resilient and less prone to issues. You may also consider regular foot care appointments with a chiropodist, who specialize in senior foot care. Elevate your feet to reduce swelling After a day of activity, give your feet a break. Elevate them when resting to reduce swelling and promote healthy blood circulation. This simple practice can significantly affect how your feet feel after a busy day. Address foot pain promptly Don't ignore foot pain or discomfort. Consult with a chiropodist or healthcare professional to address any issues promptly. Early addressing can help combat the development of chronic conditions and ensure that your feet remain pain-free. Consider an annual foot assessment for a comprehensive check-up on the health of your feet. Studies show that physical examination of the feet as part of the routine assessment of older adults is imperative to detect foot problems. A foot assessment includes: Circulation and blood flow to your feet Neurological status Changes or concerns with the skin and toenails Your foot type (i.e., flat feet, normal arches or high arches) Biomechanical abnormalities (i.e. limited or excessive range of motion in joints, areas of pain, overpronation, etc.) Low-impact exercises for overall health Staying active is vital to a vibrant lifestyle. Engage in low-impact exercises like walking, swimming, or tai chi to promote cardiovascular health without putting excessive strain on your feet and joints. Custom orthopedic inserts Enhance comfort and support by considering custom orthopedic inserts for your shoes. These inserts provide additional cushioning and support for your arches, reducing the risk of foot-related discomfort. Prioritize circulation Good circulation - the rate at which your blood flows to and from various body parts - is vital for overall foot health. Avoid prolonged periods of sitting or standing, and consider simple exercises to promote blood circulation. Compression stockings can also benefit you by improving your blood circulation. Your feet will thank you for the improved oxygen and nutrient supply. Maintain a holistic approach to health Remember that foot health is interconnected with your overall well-being. Maintain a balanced diet, manage your weight, and stay hydrated. A healthy lifestyle reflects positively on your feet and contributes to your ability to stay active.

February 5, 2024

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

For runners, the feet are not just the point of contact with the ground; they are the foundation of every stride, absorbing the impact of countless steps. Our feet are like a car's wheels, enabling us to move forward. And shoes are our body's tires. That's why proper foot care for runners is paramount to ensure a smooth and injury-free running journey. This guide explores our top foot care tips tailored specifically for runners so you can go the distance comfortably and confidently. Tip #1: Choose the right running shoes The foundation of good foot care starts with the right pair of running shoes. When selecting running shoes, consider factors such as arch support, cushioning, and the terrain you'll be running on. Rotate your running shoes, if your budget allows it, to let them decompress and maintain their cushioning. You can visit a specialty store like Feet First Clinic to get footwear advice and fitted. Read our complete guide on types of running shoes and how to choose your perfect pair. Tip #2: Prioritize sock selection Investing in quality moisture-wicking socks can make a significant difference in preventing blisters and discomfort. Choose socks with proper padding and avoid cotton, as it tends to retain moisture, increasing the risk of blisters. Tip #3: Maintain proper hygiene Regular foot hygiene is crucial for runners. Wash your feet daily and thoroughly dry them. And remember to get between the toes. Keep your toenails trimmed to prevent ingrown nails and potential discomfort during your runs. Adopting a regular foot care hygiene routine and following a post-sports routine is essential, especially for runners. Tip #4: Warm-up and stretch Before hitting the pavement, take the time to warm up your feet and stretch your calf muscles. Gentle foot and ankle exercises can improve flexibility and reduce the risk of strains or plantar fasciitis. Tip #5: Gradual progression and cross-training Avoid overtraining by gradually increasing your mileage and intensity. Incorporate cross-training activities like cycling or swimming to give your feet a break while maintaining cardiovascular fitness. Tip #6: Listen to your feet Paying attention to any signs of discomfort or pain is crucial for preventing injuries. If you notice persistent pain, swelling, or changes in your foot structure, consult a healthcare professional or a podiatrist promptly. Tip #7: Ice and elevation After a long run, treat your feet to some post-run care. Ice any sore areas to reduce inflammation, and consider elevating your feet to minimize swelling. This simple routine can aid in faster recovery. Rest, ice, compression, and elevation (RICE) are methods for treating inflammation after trauma, such as acute ankle sprain. Inflammation causes pain, edema, hyperalgesia, and erythema, limiting one’s ability to perform the rehabilitation required for proper healing. Tip #8: Invest in insoles or orthotics (if needed) Custom orthotics or over-the-counter insoles can provide additional support and stability if you have specific foot conditions or pronation issues. Consult a chiropodist to determine the best option for your individual needs. Tip #9: Foot-strengthening exercises Incorporate foot-strengthening exercises into your routine to improve stability and reduce the risk of injuries. Exercises like toe taps, marble pickups, and resistance band exercises can enhance the strength of the muscles supporting your feet. Tip #10: Regular check-ups Make regular foot check-ups a part of your routine. Addressing early signs of symptoms can keep them from escalating into significant problems. All foot pain treatment services at our foot clinic start with an assessment by one of our skilled chiropodists. Our chiropodists conduct foot assessments for: Foot pain; Footwear recommendations; General foot check-ups; Diagnostic Purposes; or Any foot-related concern or condition.

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Tips for Healthy Toenails: Prevention and Care

Preventing Fungal Infections and Other Toenail Conditions

Practice Proper Toenail Trimming

Keep Your Feet Clean and Protected

Make Healthy Footwear Choices

Toenail Care for Pre-existing Conditions

Anti-fungal Treatments for Toenails

Treating Cracked Toenails

Treating Ingrown Toenails

Treating Toenail Discolouration

Say Hello to Toenail Care and Healthy Toenails!

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Related Posts

10 Reasons to Get a Medical Pedicure

Innovative Treatments for Common Foot Problems in 2024

The Importance of Foot Hygiene: Tips and Tricks

Overcoming Common Foot Ailments: A Guide to Relief

High-Heel Health: Protecting Your Feet in Heels

Senior Foot Care: Staying Active and Pain-Free

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

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