Toenail Anatomy: Exploring the Structure and Functions of Different Parts

Written by Erica Halpern on June 19, 2023

Last updated March 20, 2024

Toenails serve a critical role in the health of our feet. They are are sensory organs that act like a shield, providing a critical layer of protection. The various parts of the toenail comprise toenail anatomy. These parts work together to protect the underlying tissues of the toe and aid in walking and other activities.

Toenails may look like a singular unit, they’re actually pretty complex. In this blog post, we’ll dive into the structure and functions of the different parts of our toenail anatomy, providing a deeper understanding of this often-overlooked aspect of foot health.

Nail plate

The nail plate is the hard part of the nail and is comprised of a tough protective protein called alpha-keratin. Keratin adds strength and durability to the nail. The nail plate grows out from the nail matrix. It is translucent, and its colour can vary from white to yellowish-brown, depending on the thickness and the presence of underlying tissues. The end of the nail plate is part of the nail you trim away when clipping your toenails.

Nail bed

The nail bed is the skin under the nail. It nourishes and supports the nail. The nail bed is composed of blood vessels, nerves, and cells called melanocytes, all of which combine to produce the pigment that gives the nail its colour. When the nail bed is damaged, you may notice your toenail appears to change colour. For instance, your nail bed may produce a purple/darkish colour known as a black toenail, which occurs when the nail bed is damaged and pools blood.

Nail matrix

Did you know it takes roughly 18 months for a toenail to grow its entire length? This is thanks to the nail matrix, which helps dictate toenail growth. The nail matrix is the part of the nail bed that produces new nail cells. It is at the base of the nail plate, just beneath the cuticle. The nail matrix contains specialized cells called keratinocytes, which produce the protein that forms the nail plate.

Lunula

The lunula is the crescent-shaped white area at the base of the nail plate. It’s the actively-growing component of the nail. The lunula is sometimes called the “half-moon” of the nail due to its curvature and half-ringed shape.

Cuticle

The cuticle is the thin skin layer covering the nail plate’s base. It protects new nails from bacteria when they grow from the root, and also helps to keep the nail plate hydrated.

Nail folds

The nail folds are the skin folds surrounding the sides and base of the nail plate. They help to anchor the nail plate in place and provide support and protection to the surrounding tissues. Nail folds direct the nail growth in the correct direction and shape. When the nail folds are damaged, you may experience horizontal grooves across the nail, known as Beau’s lines.

Nail groove

The nail groove separates the nail plate and the nail fold. It helps to direct water and debris away from the nail bed.

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About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

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May 18, 2021

Black Toenails: Everything You Need To Know

Black toenails can be alarming when you notice one, especially since Discoloured toenails, in general, are abnormal. Luckily, most black toenails are not something we need to worry about, and their presence is usually attributed to bruising or bleeding underneath the nail. That being said, there are some rare instances where black toenails are caused by something more serious, like complications arising from a fungal infection or chronic ingrown toenails. Likewise, we think it's important to touch on those unlikely, yet urgent, scenarios! We're here to address any questions you may have about black toenails, including questions about causes, preventative measures, as well as treatment methods. What Causes Black Toenails? Subungual Hematoma: There is a good chance that your black toenail is bruising or bleeding underneath the nail, also known as subungual hematoma. This can occur after Stubbing your toe, or another similar injury that caused breakage in the blood vessels underneath your nail bed. The black colouring throughout your nail is the leakage from the broken blood vessels. Similarly, subungual hematoma can be caused by wearing ill-fitting footwear that consistently wedges your toes together in a toe box that is too small for your feet. Ingrown Toenails: In rare cares, the culprit behind your black toenails can be complications resulting from recurring Ingrown toenails. Specifically, there may be black colouring throughout your nail without any known injuries or trauma to the toenail. If this sounds like you, you need to consult a doctor right away. Chronic ingrown toenails can lead to an infection, which in turn can cause necrosis. Necrosis refers to the death of cells or tissues. It is extremely rare, yet can occur if you have Diabetes and low blood circulation in your feet. If you are a diabetic, you should rule out this possibility and see your doctor as soon as possible. Fungal Infection / Toenail Fungus: It is possible the discolouration in your nail bed is an accumulation of debris caused by a Fungal infection. In this case, the nail will likely look different from a black toenail caused by subungual hematoma. This is because your toenail will also take on a yellowish colour. The black discolouring will likely not spread throughout the entire nail bed. Nonetheless, it is crucial not to ignore a fungal infection that has progressed this far: Toenail fungus can be very persistent and difficult to treat if you wait - the earlier you start treatment, the better the outcome. What Treatments Are Available For Black Toenails? Depending on the cause of your black toenail, there are several ways to treat this condition. There are preventative measures you can take, as well as treatment services from a chiropodist. You should be wearing Properly fitted footwear that provides you with a roomy toe box. Your toe box should ideally provide you with 1/2 inch of space between the end of your longest toe and the end of the toe box. If your black toenail is from subungual hematoma, it will be able to heal properly in this environment. Not only that, but a proper toe box will also be key in preventing more black toenails. If you have a fungal infection, a Chiropodist can provide you with a topical anti-fungal medication. Over-the-counter products are unlikely to work. You can start routine visits for fungal nail treatment in order to prevent flare-ups and for nail debridement services, as needed. Try not to stub your toe! We know that sounds tricky, but it's an extremely common cause of black toenails. You can avoid being barefoot at home with some Cozy slippers. You should also be mindful of where common offenders are in your home or workplace, such as tables, chairs, etc. Practice proper foot care from home, including routine nail care. This should include regularly trimming and filing your toenails. Not sure how to cut toenails? Check this out. If your black toenail was caused by subungual hematoma, you should rest, keep your foot elevated, and use an ice pack. Do You Need To See A Chiropodist? Not to worry - we’re confident in our ability to help inform you and solve your concern with the least amount of discomfort possible. Call us even to ask a quick question and we’d be happy to point you in the right direction! Our Toronto foot specialists are ready to cure you of any foot conditions you're struggling with. Call us at 416-769-FEET (3338) or Book Your Assessment Today!

December 5, 2024

Diabetic Foot Care in Winter: Special Considerations

Seasonal changes can significantly impact diabetic foot health. In the summer, heat and sweating can create challenges, while cold temperatures and wet weather during the winter present other risks. That's why diabetic winter foot care is so important. Today we'll talk about: You'll learn all about: The connection between diabetes and foot health The importance of diabetic foot care in the winter Our Foot Specialists' top tips for diabetic winter foot care The Connection Between Diabetes and Foot Health https://www.youtube.com/shorts/4P3UiDSFzr4 Approximately 800 million adults worldwide have diabetes. It isn’t often immediately recognized as a foot condition on its own, but a serious issue called diabetic foot (a broad term encompassing a wide range of problems) can occur. As a result, foot care should be a top health priority for people with diabetes. Reduced Blood Flow People with Diabetes are at risk of developing neuropathy. There are four types, with peripheral symmetric neuropathy (which affects the feet and hands) being the most relevant for diabetes patients. This condition develops when elevated glucose levels lead to a series of metabolic and vascular changes that impair nerve function. Over time, excess glucose triggers oxidative stress and inflammation, damaging the small blood vessels (microvasculature) that supply the nerves. Without adequate blood flow, nerves are deprived of oxygen and essential nutrients, resulting in their gradual deterioration. Reduced Sensation This damage primarily affects sensory nerves, which are responsible for transmitting pain, temperature, and pressure signals to the brain. This progressive loss of sensation makes it difficult for individuals to detect injuries or changes in their feet, such as cuts, blisters, or pressure points. These minor skin issues can turn to diabetic ulcers (open sores or wounds) when ignored. Reduced Immune Function Diabetes can also contribute to ulcer formation due to its impact on the immune system. High blood sugar levels over time impair the function of white blood cells, which are essential for fighting infections and promoting wound healing. When blood glucose levels are consistently elevated, it reduces the ability of these immune cells to properly respond to bacteria or other pathogens. This makes it more difficult for the body to prevent wounds that may develop on the feet - including minor cuts, blisters, pressure sores or even calluses - from getting infected. As a result, these small injuries are more likely to become infected, and ultimately lead to diabetic ulcers. The impaired immune function, combined with poor circulation and reduced sensation, creates a perfect environment for these infections and ulcers to progress, further delaying healing and increasing the risk of severe complications, such as deep tissue infections or gangrene. Why is Diabetic Foot Care Important in the Winter? Cold and wet weather can impact everyone's feet, but winter can have a more severe effect on people with diabetes. Cold Weather and Diabetes: Risk Factors Low temperatures: Cold air can reduce circulation by constricting blood vessels, particularly in the lower extremities, making it even more difficult for already-compromised vessels to supply the feet with sufficient oxygen and nutrients. This further impairs the body’s ability to heal wounds. Wet conditions: Snow, rain and sleet getting into your shoes and socks is a recipe for disaster for diabetics. You can develop blisters, sores and infections (which are all ulcer risks) when you let moisture build for too long. Dry skin: On the other hand, it is also not ideal for your skin to be too dry. By nature, cold air is very dry. Indoor heating makes the air even dryer by extracting humidity. The lack of moisture in the air dries out the skin - including the skin on our feet. This makes calluses form faster and can lead to issues like cracked heels. And since diabetes impairs the body's ability to heal dry skin and cracked heels, the cracks can easily split open, get infected and turn into a diabetic ulcer. Winter Foot Care for Diabetics Podiatrists and chiropodists strongly advise individuals with diabetes to take extra care of their feet during the winter months due to the increased risks posed by the elements. If you have diabetes, keep reading to learn the best tips for winter foot care - all recommended by the foot specialists at our Toronto foot clinic. Practice Skin Care https://www.youtube.com/shorts/1-Sf43woLLE Moisturizing your feet regularly is one of the most important steps to combat dry, cracked skin. However, our foot specialists also caution against using harsh creams full of chemicals and fragrances - especially if you have diabetes. Opt for medically respected products with natural ingredients, like Gehwol’s Lipidro and Dermal Therapy Heel Care, that replenish the natural amount of moisture in the skin while also healing cracks. Only moisturize your feet after thoroughly cleaning and drying. Check out this ultimate guide to moisturizing your feet to master four easy steps. While you're at it, check out the best foot hygiene routine. Perform Foot Stretches and Exercises Movement is one of the most effective ways to manage diabetic foot concerns and counteract the impact of cold weather on blood flow. Low-impact cardio exercises such as swimming and walking can assist people in managing blood flow and sensation loss, respectively. Removing the elements of competition and high strain exertion found in other sports, and focusing solely on safety and motion, is a great way to encourage activity. There are also targeted, low-impact and easy-to-perform foot stretches and exercises designed for people with diabetes. The goal is to stimulate blood circulation as much as possible while still considering any physical limitations. Below are three light exercises you can try from home, and while they may be hard to perform at first, practice makes perfect! Toe Curls: Sit with your back straight, feet planted, and use a towel to scrunch your toes and pull it toward you, repeating five times per foot. Figure Eights: Lift one foot while keeping the heel on the floor, move your foot in a "figure eight" motion, repeating five to 10 times per foot in each direction. Single Leg Lifts: Stand with feet shoulder-width apart, hands on hips, and lift your left foot straight out in front, keeping your leg straight and foot flexed, repeating five times per foot. To learn more about these exercises, check out the best stretches and exercises for diabetes. Practice Moisture Control Keep your feet reasonably dry as much as possible. This may mean changing your socks and shoes several times per day, and thoroughly drying your feet with a towel intermittently. While this can be annoying and easy to forget during the busy winter season, it’s important to stay on top of this with snow, sleet and rain posing an extra risk. It’s important to not go overboard with too much direct heat penetrating your feet. While cozying up by the fire is safe on occasion, excessive heat can cause even more damage to the nerves. This is due to reduced sensation in diabetic individuals, which makes it harder to notice high heat and burns. Below are the best ways to manage excessive moisture during the winter: Wear moisture-wicking socks. Change socks regularly, especially if they get wet. Use foot powders and deodorants. Choose breathable, well-ventilated shoes. Choose shoes made with waterproof fabrics, like GORE-TEX. This fabric uses a membrane with pores small enough to block water but large enough to allow sweat vapor to escape. This creates a waterproof yet breathable barrier, keeping feet dry and comfortable. Dry feet thoroughly with a towel after washing, especially between toes. Avoid tight shoes that trap moisture. Consider insoles with moisture-absorbing qualities. Keep feet clean and dry before bed. Perform Foot Inspections At-home foot inspections are a good diabetic foot care measure in the winter (and in general) because they help identify potential issues like cuts, blisters, or signs of infection early, when they're easier to treat. Check for cuts, blisters, or sores: Examine the entire surface of your feet for any visible signs of injury and skin perforation. Look for changes in skin color or temperature: Check for any redness, swelling, or areas that feel unusually warm or cold. Check your toenails and between toes: Look for ingrown toenails, cracked toenails and fungal infections, Try Diabetic Socks Compression stockings are a great way to enhance blood flow to the legs and feet, but they are not recommended for people with diabetes since they can do the opposite and restrict blood flow too much in the arteries. Instead, ask a podiatrist or chiropodist about diabetic socks and if they might work for you. They have several benefits, which are especially useful in the winter, including: Antimicrobial treatment which prevents bacterial and fungal growth. Slightly cushioned footbed for extra comfort and protection. Loose, non-binding top band which rests comfortably around the ankles or calves, allowing more circulation. Moisture-wicking and stretchy material. Smooth toe area to prevent blisters and other skin irritation. Choose the Right Footwear https://www.youtube.com/shorts/R7GV0GbKhvQ For diabetes patients, wearing proper footwear in the winter is essential for maintaining foot health. Orthopedic shoes are an excellent choice, as they offer extra cushioning, arch support, depth, elasticity, adjustable straps and ample room to reduce pressure points and prevent blisters or sores. High-quality winter footwear can also be effective, provided it offers warmth, water resistance, and moisture control properties to keep feet dry and comfortable. Here is what you should pay attention to: Waterproof materials: As you already know, materials like GORE-TEX help maintain dryness by utilizing a membrane with microscopic pores. These pores are small enough to block water molecules, but large enough to allow vapor from sweat to escape. This technology effectively prevents external moisture, like snow or rain, from penetrating the footwear, keeping feet dry. The breathability of GORE-TEX also ensures that perspiration from the feet can escape, which prevents a buildup of moisture inside the shoe. This combination of waterproofing and breathability is essential for preventing cold and damp feet Adequate insulation: This is crucial for maintaining warmth in winter footwear as insulation helps lock in warm air and retain body heat. Look for insulated winter shoes and boots that also let you maintain moisture control. And remember to let your feet air out after sweating in your boots all day to avoid excessive dampness. Non-slip soles: For better traction on icy or slippery surfaces to avoid falls. Cushioning and arch support: To provide comfort and reduce strain on the feet, especially when walking for extended periods. Roomy toe box: To avoid friction and pressure on the toes, preventing blisters or sores. Breathable lining: To allow moisture to escape and keep feet dry, reducing the risk of infections. Adjustable closures: To ensure a secure fit without restricting circulation, particularly important for those with swelling or neuropathy. In addition, custom orthotics can provide personalized support, improving foot alignment and alleviating pressure, further reducing the risk of diabetic foot complications. Visit a Foot Specialist https://www.youtube.com/shorts/qR3s05lUwyc Our top tip for managing diabetic feet in winter? Book an appointment with a foot care provider, like a podiatrist or chiropodist, at a foot clinic. At Feet First Clinic, our chiropodists are trained to: Offer comprehensive education on how cold weather can affect diabetic feet. Provide skin and nail care. Provide wound care. Offer custom orthotics services: assessments, casting, fittings and follow-up guidance. Thoroughly inspect your feet and pinpoint potential issues (this can be difficult to fully achieve at home, since diabetes also affects eyesight). Help you understand what winter boots or shoes you should wear, which you can then browse for at our store. A member of our staff can guide you through our options with a complimentary shoe fitting. Discuss the benefits of products like diabetic socks, orthopedic slippers, moisturizers, and more, which you can then purchase at our store. Contact our Toronto foot clinic to learn how a foot assessment can be your first step toward healthier, happier feet this winter!

November 28, 2024

Why You Shouldn’t Ignore Foot and Ankle Swelling: Potential Causes and When to See a Specialist

Whether caused by an injury, circulation problems, or a chronic condition, foot and ankle swelling shouldn't be ignored. In this blog, we'll explore potential causes of swelling, when it might be a sign of something more serious, and how seeing a foot specialist at a Toronto foot clinic can help you get back on your feet. What is Foot Swelling? https://www.youtube.com/shorts/dFZVG-2ymxY The medical term for foot and ankle swelling is called edema. This term can also be used for swelling in other body parts. It is an accumulation of fluid leaking from small blood vessels into the tissues of the foot and ankle. This causes the area to appear puffy or enlarged. Swelling in the feet often occurs because of circulation issues, injuries, infections, or underlying health conditions. The lower extremities are especially vulnerable to swelling because gravity naturally pulls fluids downwards. The body’s circulatory and lymphatic systems typically manage this fluid, but when they’re not functioning optimally, fluid retention can occur. Your body’s inflamatory response to foot and ankle injuries, hormonal changes (pregnancy, etc.) and increased blood volume can also lead to swelling. Edema in the feet can range from a mild inconvenience to extremely distressing and debilitating. It can affect your gait pattern (the way you walk), make buying shoes that fit almost impossible, and coincide with other uncomfortable symptoms. You shouldn’t ignore foot and ankle swelling, even if you think you know the cause. This is because: It can get progressively worse It can signal a health condition you weren’t aware you had It can be a sign that a foot injury is more serious than you thought It can lead to other complications It may require prompt treatment Causes of Swollen Feet and Ankles There are numerous causes of swollen feet and ankles. Some are mild and going away over time, while others are more severe and debilitating and may require consistent assessments and check-ups with either a physician or a foot specialist, like a chiropodist or podiatrist. If you notice swelling within your feet that is new then discuss with with you physician. Common causes of foot and ankle swelling include: Injury. Sprains, fractures, and strains can cause localized swelling due to inflammation in the injured tissues. To protect yourself, check out the best ways to prevent foot injuries. Infections. Conditions like cellulitis, a bacterial skin infection, can lead to swelling, redness, and warmth in the affected area. Venous insufficiency. This is a term for damaged vein valves and in some circumstances be caused by deep vein thrombosis (DVT) or malformation in the leg veins. General venous insufficiency is common especially as we age. Poor blood flow from the legs back to the heart causes fluid buildup, leading to swelling in the lower legs and feet. Lymphedema. Blocked or damaged lymphatic vessels prevent fluid drainage, causing chronic swelling, often in one leg or foot. Heart, kidney, or liver disease. These conditions can disrupt fluid balance in the body, leading to retention in the feet and ankles. Pregnancy: Increased blood volume and pressure from the growing uterus can cause fluid accumulation, especially in the lower extremities. Prolonged standing or sitting. Sitting in one position OR standing for extended periods can cause fluid to pool in the legs and feet due to gravity. Office workers, restaurant servers, cooks, flight attendants, and more can experience mild swelling simply due to their occupation. Gout. Gout is a type of arthritis caused by high levels of uric acid in the blood, leading to the formation of urate crystals in joints. The result is intense burning pain, redness, and swelling, particularly in the big toe. Improving your diet may be able to help with flair ups. Diabetes: The top of the feet and ankles can swell due to nerve damage caused by diabetic neuropathy. Diet. High sodium diets can cause excessive swelling in the legs. Signs Your Swollen Feet and Ankles May be Serious https://www.youtube.com/shorts/dD0T2wUUFdQ Below are some coinciding symptoms that may be tell-tale sign of a health condition. As always, if anything is new, then to see your physician rather than to leave it: Burning sensation. Persistent burning in the feet along with swelling could indicate nerve damage. Redness and warmth. Swelling accompanied by redness, warmth, and tenderness may signal an infection, such as cellulitis, that needs attention. Sudden onset of swelling. Rapid or sudden swelling in one leg could indicate a blood clot or deep vein thrombosis (DVT)s. This condition requires urgent care. Pain: Severe pain along with swelling, especially after an injury, may point to a fracture or ligament damage. Swelling in one foot only: Sometimes localized issues can indicate a more severe and specific problem. Shortness of breath or chest pain. These symptoms can indicate heart or lung issues, like congestive heart failure, and requires immediate medical help. Skin Changes: Discolored, tight, or shiny skin over swollen areas may suggest lymphatic or circulatory issues needing evaluation. Red toes or dark blue skin can signify peripheral artery disease, coronary heart disease, high blood pressure and more. Persistent or worsening swelling. Swelling that doesn’t improve or worsens over time could be a sign of an underlying health condition that needs treatment. When to See a Podiatrist or Chiropodist: Treatment https://www.youtube.com/shorts/IryRcL4JPjI You should always see a physician or foot specialist if you’re experiencing discomfort in any capacity. Remember: foot issues are not “normal.” Because foot and ankle swelling is usually caused by an underlying medical condition, you should first see your family doctor. They can refer you to the appropriate specialists and run the necessary testing to determine what is causing the swelling. Your treatment options may target edema directly, or they may target the underlying health condition. Once you determine the underlying cause of the foot swelling, a foot specialist or foot clinic can provide solutions to manage and accommodate the condition, so you can live your life as comfortably as possible. Below are some services a foot clinic can offer to help foot and ankle swelling: Compression Socks Compression stockings are a great option for venous insufficiency, pregnancy, fatigue-related swelling, and sometimes even underlying health conditions like lymphadema. They reduce swelling by promoting blood flow and limiting fluid buildup in the lower extremities. A common myth is that they are clunky, noticeable medical devices that clash with your clothing, but they are actually quite fashionable and sleek. Most people will not even realize you are wearing them. You can get standard knee-high socks or even pantyhose, depending on how your activities and how you want to dress them up. You can get a prescription from a physician, and then stop by our Toronto foot clinic, where our certified fitters can measure you and help you select the best stockings for you. As compression stockings can be contraindicated for some conditions (like diabetes and periphery artery disease), it's strongly recommended that you first visit discuss compression stockings with your family doctor if you have any underlying health concerns. Orthopedic Footwear Orthopedic shoes can accommodate swelling by offering several key features designed to provide comfort and support: Adjustable straps and laces. Many orthopedic shoes come with adjustable fastenings that allow for a customizable fit, accommodating changes in foot size due to swelling. Wide toe boxes. These shoes often have a wider, more spacious toe area, which helps to prevent pressure on swollen feet and allows room for expansion. Elastic materials. Some orthopedic shoes are made with elastic or stretchable fabrics, allowing them to gently conform to the shape of the foot and adjust to fluctuations in swelling throughout the day. Extra depth. Orthopedic shoes often have a deeper design, providing more room for foot swelling and preventing tightness that could worsen discomfort. By combining these features, orthopedic shoes can help manage swelling while providing the support needed for optimal foot health. Diabetic Foot Care https://www.youtube.com/shorts/4P3UiDSFzr4 If your edema is caused by diabetic neuropathy or periphery artery disease, diabetic foot care at a foot clinic should be a part of your monthly routine. At a diabetic foot care appointment, your chiropodist will monitor your foot health. They'll examine your feet to check for sensation, circulation, and check for any potential causes for concerns - like disease progression and worsening circulation issues. Routine diabetic foot care also involves wound and nail care, diabetic foot education, and more. While these practices don’t directly target swelling, they are all interconnected and help reduce the risk of complications that can worsen swelling. Biomechanical Assessment If your swelling coincides with an injury and other chronic foot pain, a biomechanical assessment and gait analysis with a chiropodist can help. A chiropodist can then diagnose any underlying muscular or biomechanical issues that are causing or contributing to the foot pain, and make treatment recommendations like custom orthotics. Additional Swollen Foot and Ankle Treatments RICE Method The RICE method is an acronym for a popular at-home treatment routine for acute foot injuries: rest (avoiding activities that strain the foot), ice (applying cold packs to reduce swelling and pain), compression (using bandages, tape, compression socks, and more to limit swelling), and elevation (raising the foot above heart level to help drain excess fluid). If you're Treatments That Target Underlying Health Conditions When foot swelling is linked to serious underlying health conditions, treatments aim to address the root cause and prevent further complications. For example, conditions like heart failure, managing the condition with medications can help reduce fluid retention and ease swelling. In cases of kidney disease, doctors may adjust medications and recommend dietary changes to help the kidneys function more effectively, reducing the build-up of excess fluid in the body. In some lymphatic conditions, such as lymphedema, may be treated with specialized therapy, including manual lymph drainage to help encourage the movement of fluid away from the swollen areas. Compression therapy is also helpful for lymph conditions. Each treatment is tailored to the specific health condition causing the swelling, and addressing the underlying issue can significantly reduce or even prevent the recurrence of swelling. Regular monitoring and early intervention are key to managing these conditions effectively. https://youtube.com/shorts/2mS-9D7LHq4?si=bOOBryZI6ne5VrtP

November 21, 2024

Why Do Older Women Get Bunions?

Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions. https://youtube.com/shorts/sXF8lWHad0g?si=w38l2AbSdGSpctbC This article will answer: What are bunions? Who's at risk? Why are older women at risk? How do you treat bunions? How do you prevent bunions? Do I need bunion surgery? What Are Bunions? Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes. Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions (it's usually seen on top of the joint), but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux (abducto) valgus. Causes of Bunions: Who's at Risk? While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include: Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women. Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint. Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky. Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation. Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk. Why are Older Women at Risk? Senior women are more likely than other groups to experience painful bunions for a handful of reasons: Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions. Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions. Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement. Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions. Bunions in Older Women: Treatment If you are struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse. Bunion Exercises and Stretches https://www.youtube.com/shorts/H3SogJ8FIas A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time. Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort: Toe Circles Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot. Toe Stretches Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot. Towel Grip and Pull Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet. Toe Curls and Spreads Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength. Toe Resistance Exercises View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot. You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above. Other bunion treatment options provided by a foot specialist include: Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion. Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe. Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint. Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint. Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility. Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable. https://www.youtube.com/shorts/8g43ZWreZ1g Best Bunion Prevention Tips There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation. Wearing the Right Footwear The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet. You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit. Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for. Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together. Additional Bunion Prevention Tips: Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around. Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention. If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly. You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint. Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain. Do I Need Bunion Surgery? Seniors may be more likely to seek a surgical consult after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first. That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons. At FeetFirstClinic you will start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you. https://www.youtube.com/shorts/XZUfVhny5pY

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! https://youtube.com/shorts/R7GV0GbKhvQ?si=NhfPArwoRH1Vnt1q Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://youtube.com/shorts/AfuPpZv2LP4?si=WV3KZ4alGqWZLlyP Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

November 7, 2024

6 Myths About Foot Odor

Foot odor is a frustrating problem; it goes to show that non-painful foot conditions can be as life altering as painful ones. There are many foot odour myths floating around the internet. In this article, we'll break down some of the most common foot odour myths, and give you the facts about foot odour causes and how to prevent it. 6 Myths About Foot Odour: Only People With Sweaty Feet Have Foot Odour Foot Odour Always Means You Have a Serious Health Condition All Foot Odour Smells the Same Going Barefoot Helps Eliminate Odour If You Have Foot Odour, you Aren’t Showering or Bathing Foot Odour Only Happens in Hot Weather Myth 1: Only People With Sweaty Feet Have Foot Odour Foot odour, also known as bromodosis, is the unpleasant smell that comes from the feet due to a combination of sweat and bacteria. The feet have numerous sweat glands, which produce moisture to regulate temperature and prevent skin from drying out. Plantar hyperhidrosis is the medical term for excessively sweaty feet. Sweat is a major contributor to foot odour and provides the moisture needed for it to thrive, however, other factors are also at play. The Main Causes of Foot Odour General bacterial buildup and everyday life! (wearing shoes all day long, etc). Fungal infections: Conditions like athlete’s foot can lead to odour as fungi produce waste products during growth. Diet: Certain foods, like garlic and onions, can affect sweat composition and lead to a noticeable foot odour. Health conditions: Conditions other than plantar hyperhidrosis can cause foot odour, including diabetes, particularly when ulcers and wounds omit a strong smell. Other conditions include thyroid disorders (they may cause excessive sweating) or kidney and liver issues. Footwear material: Shoes made from non-breathable materials trap even normal sweat production, increasing moisture and bacterial growth. Preventing foot odour often means choosing breathable, waterproof shoes. Hormonal changes: Puberty, pregnancy, or menopause can contribute to foot odour. https://www.youtube.com/shorts/1aaNATnXvWw Foot Odour Myth # 2: Foot Odour Always Means You Have a Serious Health Condition It’s true that one of the causes of foot odour can be an underlying health condition, but that doesn't mean it's serious. The most common cause of foot odour is a general build up of sweat and bacteria that you can tackle yourself. Foot odour is often caused by everyday factors like wearing shoes made from non-breathable materials or not changing socks frequently enough. In most cases, simple steps like improving hygiene, airing out shoes, or using foot deodorants (sprays, powders or creams) can help control the smell. While it's important to be mindful of persistent odour or other accompanying symptoms, the vast majority of foot odour issues are easily managed with at-home care and do not indicate a serious health condition. https://www.youtube.com/shorts/aFdZ042koME Foot Odour Myth # 3: All Foot Odour Smells the Same Foot odour can vary significantly based on several factors, including the underlying cause, personal hygiene, diet, and the type of bacteria or fungi present. For example, open wounds and sores will smell different than smelly, sweaty shoes. Here are some common smells: Sour: Often caused by bacteria breaking down sweat, resulting in lactic acid production. Musty: May be associated with fungal infections or warm, moist environments. Vinegar-like: Often linked to sweat and potentially neglectful hygiene. Ammonia: May indicate dehydration or a dietary imbalance. Rotten: This odour can be a sign of a more serious infection. Foot Odour Myth 4: Going Barefoot Helps Eliminate Odour While going barefoot might seem like a good idea for reducing foot odour, it can actually have the opposite effect in some cases. While it’s always good to air out your feet, going barefoot outside exposes your feet to various surfaces that may harbour bacteria and fungi. Walking on dirty or damp surfaces can lead to the accumulation of these microorganisms, potentially worsening foot odour. In fact, foot fungus (one of the most common causes of foot odour) is often caused by walking barefoot in public places. Additionally, sweat can still pool in the crevices of your feet without socks and shoes, allowing bacteria to thrive. Instead of eliminating odour, going barefoot may introduce new sources of smell. Wearing breathable footwear and moisture-wicking socks and changing them regularly is a much better idea. Myth 5: If You Have Foot Odour, You Aren’t Showering or Bathing This is completely untrue since foot odour is often linked to other conditions like plantar hyperhidrosis and fungal infections. Therefore, foot odour is is a symptom rather than a cause. It also often develops throughout the day, so you can shower every morning and still experience smelly feet when you get home at night. That said, you should pay more attention to foot-specific hygiene and clean your feet frequently. Check out this blog article on foot hygiene tips to learn what to do. Myth 6: Foot Odour Only Happens in Hot Weather Foot odour is commonly associated with hot weather, but it can occur year-round, regardless of the temperature. While warm conditions can exacerbate sweating and create a breeding ground for bacteria, factors such as personal hygiene, footwear choice, and lifestyle also play significant roles in foot odour. For example, wearing insulated shoes in fall or winter weather can trap moisture and heat, leading to odour even when temperatures are low. Additionally, individuals who sweat excessively—regardless of the season—are more likely to experience foot odour. Therefore, it’s essential to maintain proper foot care and hygiene practices throughout the year to prevent odour, not just during the warmer months. https://youtube.com/shorts/meO8VW1yxJ4?si=EQb3gbihQ8E6-E0j

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain. https://youtube.com/shorts/XZUfVhny5pY?si=VWt1aoyRtpAxQKFS

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