Toenail Thickening: Why it Happens as We Age

Written by Erica Halpern on June 6, 2024

Last updated August 24, 2024

Medically reviewed by Connie Christou, D. Ch.

Our feet and toes change in various ways as we age. One of these changes is toenail thickening.

For some of us, toenail thickening can be more than just a minor inconvenience. It can make it difficult to cut and maintain our toenails, and can even cause pain and discomfort. In this article, we’ll explain the causes of thickened toenails, and some possible treatments.

Why Do Toenails Thicken with Age?

Close up of severely thick toenail big toe

Nails are made from a protein called keratin, which is produced at the nail plate at the base of the nail. Nail growth happens when nail cells multiply within the base of the nail and are pushed forward. However, as we age, the growth rate slows down, so the nail cells just pile up on top of each other, which causes them to get increasingly thicker.

Toenail thickening is often a result of several factors:

Reduced blood circulation

The most common cause of toenail thickening is decreased blood circulation to our feet. This diminished circulation means fewer nutrients and oxygen reach the toenails, causing them to thicken over time. Age is one of the risk factor for reduced blood circulation to the feet.

Natural wear and tear

Years of use can damage our toenails. Factors such as ill-fitting shoes, repetitive stress from activities like running or walking, and even minor trauma can contribute to thickening. Essentially, when our toenails experience trauma, they thicken to protect themselves. As we age, wear and tear on our toenails can accumulate, which can cause them to thicken.

Fungal infections

Older individuals are more prone to fungal infections of the toenails, which can cause thickening, discoloration, and brittleness. These infections often thrive in warm, moist environments like sweaty shoes or communal areas.

Underlying health conditions

Medical conditions like psoriasis, diabetes, and peripheral arterial disease can also influence toenail health. These conditions affect circulation, which in turn slows toenail growth and causes toenails to thicken.

Tips for toenail care as you age

As you age, proactive steps can be taken to maintain healthy toenails and minimize thickening. By following these tips, you can feel more in control of your foot health and well-being.

Regular trimming

Toenail thickening can make trimming and maintaining your toenails extremely difficult. Fortunately, a licensed chiropodist is trained to specifically deal with this. A licensed chiropodist can ensure your toenails are trimmed properly to prevent ingrown toenails, promote healthy toenail growth and reduce thickening. A licensed chiropodist can also use special tools over the toenail to thin it out, which will make the toenail easier to cut and maintain. Best of all, this is all done in a sterilized environment, so you don’t need to worry about fungal infections (did you know 52% of people get fungal infections after visiting nail salons?) If you decide to trim your toenails at home, make sure you invest in quality toenail clippers and avoid cutting them too short.

Proper foot hygiene

Wash your feet daily with soap and water, ensuring they dry thoroughly, especially between the toes. Also, wear flip flops in public spaces to avoid contracting fungal infections.

Comfortable footwear

Choose shoes that fit well and provide adequate support. Avoid narrow or tight shoes that can put pressure the toenails and contribute to thickening.

Moisturize regularly

Apply moisturizer to your feet to keep the skin and nails hydrated. This can prevent cracking and thickening of the toenails, especially in dry climates.

Foot protection

Wear protective footwear in risky environments like communal areas or outdoors. This can help prevent injury and reduce the risk of fungal infections.

Manage underlying conditions

If you have underlying health issues like diabetes, it’s important to remember that they can be effectively managed. By working closely with your healthcare provider, you can improve foot circulation and reduce the risk of complications like toenail thickening.

Trust the toenail experts at Feet First Clinic

Our chiropodist services at Feet First Clinic can maintain your thickened toenails and keep them healthy as you age. Let Feet First Clinic be a part of your foot care journey – call us at (416) 769-3338 or book an appointment online.

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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October 12, 2021

How (And Why) Body Weight Affects Our Feet

There are many risk factors that can lead to a variety of foot conditions and general changes to our foot anatomy. One of those is body weight. We know obesity, weight gain and being overweight are often associated with issues like cardiovascular disease, diabetes, and many arthritic diseases. But some of you may be wondering exactly how they affect our feet. Below, we'll explore the connection between our body weight and our feet. Weight and your feet According to one study in Translational Research in Anatomy, "increased body mass is known to contribute to elevated peak plantar pressures and elevated peak plantar pressures are associated with foot pain and changes in the anthropometric parameters of the foot. It seems intuitive, then, that as body weight increases, plantar pressure increases, overloading plantar tissue and causing pain. Furthermore, a previous study found that midfoot osteoarthritis is associated with higher midfoot pressures, suggestive of a mechanical relationship." The study continues, "the evidence we found points to confirming that increasing body weight is associated with an increasing load-bearing capacity of the foot, consequently, resulting in increase in hind-foot (heel) plantar pressure." In another study, researchers found that: "obese individuals exhibited flatter feet, reduced inversion–eversion range of motion, and higher peak plantar pressures. Bodyweight is independently associated with plantar loading after accounting for foot characteristic." There is another relationship between weight and your feet. Did you know weight also changes the shape and size of our feet? That's because weight adds pressure on our feet. This can cause the fat pads on the base of your feet diminish over time. Obesity in Canada Generally, it's worth the time to briefly go over the prominence of obesity in Canada. According to Statistics Canada, in 2018, 26.8% of Canadians 18 and older (roughly 7.3 million adults) reported height and weight that classified them as obese. Another 9.9 million adults (36.3%) were classified as overweight – bringing the total population with increased health risks due to excess weight to 63.1% in 2018. This was an increase from 2015 at which point 61.9% of Canadians aged 18 and older were overweight or obese. In Ontario, the proportion of residents in this province who were obese (26.1%) was about the same as the national average. Obesity has been linked with many chronic diseases, including hypertension, type 2 diabetes, cardiovascular disease, osteoarthritis and certain types of cancer. Of these, diabetes and arthritis can target the feet. Additional research shows that obesity is a growing health problem worldwide, and also results in a considerable number of movement dysfunctions, including degenerative changes and foot pain. In fact, body mass index (BMI) was found to significantly affect the height of the foot arch, whereas age did not. The weight of our body pressing down on our feet essentially flattens the arch. Weight-related foot conditions As mentioned above, weight can lead to certain foot-related conditions like diabetes and osteoarthritis. Additionally, either directly or indirectly, fluctuations in weight can contribute to the following foot conditions due to the distribution (or misdistribution) of weight, as well as the structure of the foot: Osteoarthritis Plantar fasciitis Diabetes Flat feet Tendon inflammation Gout Bone spurs Benefits of physical activity Physical activity is one of the most important contributors to our health. Whether it's our mind, body (including our feet), or our mental health, physical activity has many benefits. It: Gives us energy Decreases stress Makes us stronger Prolongs independence as we age Balance Coordination Flexibility Reduces risk of falls (for seniors) Additionally, physical activity can help prevent the following chronic diseases: Cancer Obesity Hypertension Heart disease Type 2 diabetes Osteoporosis and bone loss (particularly for people older than 65) Being active can take a lot of forms. Whether it's walking to work, being active in the yard, playing a recreational sport, or going to the gym, these all count as physical activities. It also can help you lose weight when done consistently. As a byproduct, this can reduce the strain put on your legs and feet, and improve your overall health. Even if you don't see any results on the scale, by being active you're also strengthening the muscles in your legs and feet. That alone will go a long way toward improving your health. Invest in your feet So, we know weight can negatively impact our foot health. And we understand all the benefits of being physically active. But when you're dealing with foot pain, getting started and increasing your level of activity is easier said than done. Fortunately, there are many tools available to help you take the first steps (literally). Here are some tips: Custom orthotics If you're dealing with structural problems and foot pain, custom orthotics are a great solution. They are custom-built corrective shoe inserts that provide personalized support to the structures of our feet. Orthotics act to correct or accommodate biomechanical abnormalities, foot deformities (i.e.: bunions, hammertoes, flatfoot, high arches) and a variety of joint and muscle conditions (i.e.: arthritis) to improve your gait and manage pain. They do this by redistributing the force and pressure placed on our muscles and joints when we move. This in turn alleviates strain and pain in our feet and the rest of our body. Orthopaedic shoes Orthopaedic shoes are designed to fit correctly in order to properly support and accommodate the structure and mechanics of the feet and legs in all the right places (80% of foot problems are due to ill-fitting shoes). Orthopaedic footwear offers the following benefits: Extra-firm heel counter: Cradles the heel to anchor the foot and reduce overpronation. Wide toe box: Extra room allows toes to move freely, reducing crowding, rubbing, and excess pressure on bunions and hammertoes. Stretchable upper: Ensures your feet maintain the correct or natural shape when you wear them. In other words, an orthopaedic shoe conforms to the contours of your foot instead of your foot conforming to the shape of the shoe. Extra sizing options: Available in a range of widths such as wide, extra wide, and extra-extra wide, to offer a more precise fit. Protective Interior: Soft, smooth, and breathable interior fabric that provides gentle contact with the foot to prevent blisters, calluses, and corns, which can be especially important in individuals with diabetes. Performance midsole: Absorbs shock and promotes a natural gait. Removable insoles: Many people who need orthopaedic shoes also need custom orthotics so this makes it easy to swap in custom devices or over-the-counter insoles that provide further comfort and support. Low-impact exercises These exercises all help improve function and mobility, and are good for everyone – whether or not you have foot pain. You can also perform them throughout your day – whether you’re at work or home, sitting, standing or lying down. Keep in mind: everything in our body is connected. So any exercises that work on the muscles in the mid to lower part of your body will benefit your feet. Toe Splay Toe Flex & Raise Toe Curls Ball Roll Towel Stretch Toe Extension Ankle Circles Calf Stretch Achilles Stretch (Soleus Stretch) Calf Raises Knee to Chest Stretch Downward Dog Looking for tutorials on each of these? Check out our Pinterest board or read our Top 12 Exercises for your arches, ankles, arches, and legs. Wear shoes indoors The primary benefit of wearing shoes indoors is that it can help with support. Specifically, like orthotics, wearing proper indoor footwear can help with arch support, foot alignment and pressure distribution to help with certain foot conditions. They can help your feet better support your bodyweight. We’ve Got You Covered! 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 about a quick question and we’d be happy to point you in the right direction! Call us at 416-769-3338 or Book Your Assessment Today!

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! 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://www.youtube.com/shorts/TnDaLrqYTac 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 (Superfeet) 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.

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.

October 28, 2024

5 Ways Cold and Wet Weather Impacts Your Feet

Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold. 5 Ways Cold and Wet Weather Can Impact Your Feet Dry, cracked skin Skin conditions Reduced circulation Stiffness and joint pain Winter-related foot conditions 1. Dry, Cracked Skin https://www.youtube.com/watch?v=1-Sf43woLLE One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels. The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue. This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction. As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises. Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention. Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer. 3. Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges. Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit! And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile. Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it. When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.

October 21, 2024

The Best Footwear for Healthy Feet: What to Look for in Shoes

Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet. Arch Support Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole. Shock Absorption Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers. It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it! Grip Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole. A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature. Waterproofing and Breathable Materials Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes. Removable Footbeds It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them! Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk. This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.

October 17, 2024

6 Foot Exercises to Strengthen and Protect Your Feet

Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today! Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work. Sit or stand comfortably and place the ball under your foot. Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes. Switch to the other foot. Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness. Sit with your legs extended in front of you and your back straight. Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds. Release and repeat 2-3 times, focusing on a slow, controlled stretch. (Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch. Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise. Stand with your feet flat and toes planted firmly on the ground. Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor. Repeat the movement 10-15 times, focusing on control. Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This stretch helps strengthen your ankles and can improve general mobility. Sit or stand with one foot lifted slightly off the ground. Rotate your ankle slowly in large circles, first clockwise, then counterclockwise. Repeat 10 times in each direction, then switch to the other ankle. Calf Stretch on a Step A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs! Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance. Lower your heels slowly below the step, feeling a stretch in your calves. Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times. Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand. Place small objects (like marbles) on the floor in front of you while seated. Use your toes to pick up each object and drop them into a nearby bowl or container. Repeat with both feet, aiming for 10-15 picks per foot.

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