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Top 12 Tips For Foot Pain Relief

Written by Bianca Charles on August 31, 2021

Last updated September 23, 2021

Feet First Clinic is excited to announce its 12th anniversary on September 1st, 2021! With tremendous gratitude and appreciation for our clients, chiropodists and staff, we’re excitedly looking back at all the ways we’ve been helping people achieve foot pain relief. Foot pain is one of the most common ailments affecting the patients who visit our Toronto foot clinic, and it can occur for countless reasons. Foot pain can be debilitating, or it can be a minor occurrence. Whatever the reason, Feet First Clinic has extensive knowledge on how to cope and achieve your goal of happy and healthy feet.

Here Are Our Top 12 Tips For Foot Pain Relief:

  1. Wear shoes that fit properly
  2. Wear supportive footwear that suit your foot type
  3. Stretch, stretch, stretch!
  4. Perform strengthening exercises
  5. Try Superfeet insoles
  6. Try ankle and knee sleeves
  7. Invest in custom orthotics
  8. Enjoy some at-home foot care
  9. Try compression stockings
  10. Understand your gait
  11. Take sitting breaks
  12. Check-in with your foot specialist

1. Wear Shoes That Fit Properly

This foot pain relief tip is a given, but it’s also one that many people overlook. Your shoes must be well-fitted and conform to the shape of your foot. They should also not be too narrow and must give your feet enough breathing room. In fact, it is estimated that 80% of foot pain is the result of ill-fitting footwear. Common conditions such as bunions, Morton’s Neuroma and hammertoes are mostly caused by or contributed to by high heels and footwear that is too narrow at the toe box. This squishes your toes together awkwardly and puts excessive pressure on the joints in the toes and forefoot. 

The constant rubbing and friction from ill-fitting footwear is also a common culprit behind calluses, corns and blisters.

Not sure how to find the right fit? For the past 12 years and counting, our knowledgeable staff has been providing shoe fittings. Different brands fit differently on different feet, and one size doesn’t necessarily always fit all. We can help you find the right size, the right brand and the right shoe to match your foot at our Toronto foot clinic. 

2. Wear Supportive Footwear that Suit Your Foot Type

Your footwear should encourage good biomechanics (optimal function and motion). Supportive footwear can help with general foot fatigue and the aches and pains that come with being on your feet all day long. In addition to support, footwear should be suited to your foot type. Proper shoes can prevent and help people manage several foot conditions, including (but not limited to):

Plantar fasciitis

This foot condition commonly affects people who don’t wear supportive footwear. This leads to an inflammation of the plantar fascia, and presents as heel pain. Mayo Clinic notes that shoes with “a moderate heel, thick soles, good arch support and extra cushioning” are ideal for preventing and treating plantar fasciitis. 

If you’re on the hunt for footwear to help with plantar fasciitis, Fit Flop sandals are a good place to start. These sandals feature FitFlop’s microwobbleboard midsole technology, which is specifically engineered to address plantar fasciitis. If you’re looking for some closed-toe options or an everyday walking shoe, ASICS and Saucony offer supportive shoes with a firm heel counter to help with the pain caused by plantar fasciitis. ASICS’ Gel Kayano and Saucony’s Omni Walker are great options.

Metatarsalgia 

With metatarsalgia, you’ll want to look for footwear with a low heel, extra cushioning, and a supportive arch. Metatarsalgia presents as a pain in the balls of the feet, so shoes that take the burden off of this area are a must. Your shoes will need to take the pressure off the forefoot and allow you to conduct your daily activities with as little pain as possible. Shoes with a rocker sole, like Clarks‘ Wave line, are perfect for this! For an everyday walking shoe, you can try the Clarks Wave Move. And if you want a sandal for the hot weather, check out Clarks Wave Skip. The rocker soles on these shoes work like the bottom of a rocking chair, helping your foot rock softly as you move. This helps take pressure off your forefoot, as well as the other joints in your feet and ankle. 

Osteoarthritis

Supportive shoes are a must for people suffering from osteoarthritis. For adequate pain relief, shoes must support the deformities, like clawed toes or bone spurs, that commonly occur in people with arthritis. The goal should also be to find shoes that reduce pressure on the joints and allow you to move as comfortably as possible.

The key to finding a good shoe for arthritic feet (apart from a good fit) is good shock absorption. Every time your foot strikes the ground when you move, shock is sent from your foot up through your spine. When you have arthritis – whether it’s osteoarthritis or rheumatoid arthritis – the weight-bearing joints in your body are more susceptible to strain. The heavy shock-absorbing cushioning in the ASICS Gel Nimbus is perfect for alleviating this (plus they’re super comfy!). The cork footbed in Naot shoes is also great for alleviating joint strain and supporting your joints when you move.

Flatfoot

As a general rule, people with flat feet need to avoid shoes with poorly designed soles and very little support. It’s all about the arch support with flat feet while keeping comfort in mind as well. Birkenstock’s world-famous anatomical cork footbeds are one of the top-recommended footwear options for flat feet. The natural shock-absorbing and supportive properties of this footbed are ideal for mitigating the effects of flat feet. Even during the cooler months, you can wear them indoors as house slippers to ensure continued support for your feet.

You should also look for shoes that provide pronation control (the natural movement of the foot while it lands). People with flat feet tend to experience overpronation, or when the foot and ankle roll down and inwards when walking. A stability shoe, like ASICS Gel Kayano or Saucony’s Hurricane, will help correct overpronation and help stabilize your foot and ankle, while still giving you freedom of movement so you don’t feel restricted.

High arches

On the other side of the spectrum, people with high arches need their own version of supportive footwear. Shoes will need to have enough shock absorption to reduce the forceful impact of walking. They also need sufficient cushioning and arch support. There is a common misconception that people with high arches don’t need arch support. As noted by Sole Review, a supportive arch is in fact necessary for movement and to help distribute pressure. This is because when you have high arches, an excessive amount of pressure is placed on the heels and balls of the feet. The tried and tested combination of cork and cushioning in Mephisto footwear provide a great solution. The midsoles in Mephisto’s feature an integrated shock absorption system to help alleviate joint strain and foot fatigue. 

Wondering what’s the right shoe for you? For the past 12 years and counting, qualified chiropodists have been providing footwear assessments! Our product catalogue is also full of supportive footwear brands that are proven to help with pain relief, from 0rthopaedic brands like Portofino, to athletic brands like Asics. Whatever you’re looking for, we’ve got you covered.

3. Stretch, Stretch, Stretch!

One of the most enjoyable aspects of Feet First Clinic is our passion for demonstrating ways you can achieve foot pain relief from home. Part of our treatment process is giving our patients the tools to feel better when pain flares up. Our stretch series on Instagram provides how-to videos of some of our favourite stretches, which are all successful at preventing and managing foot, ankle and calf pain. Below are some examples of our stretches with links to the how-to clips!

You can also check out our Pinterest Board, where you’ll find our complete stretching series, as well as infographics and diagrams with our favourite stretches to prevent and treat foot pain.

4. Perform Strengthening Exercises

Like stretches that focus on pain relief, strengthening exercises do the same by preventing flare-ups and helping with foot soreness. This is because muscle and joint weakness are a common cause of many common foot conditions; strengthening the muscles counteracts this weakness. Strengthening exercises that focus on the ankles, calves, and feet also improve your flexibility and range of motion. Not only that, but regular strengthening may even reduce your chances of sustaining a foot or ankle injury, according to Healthline. Here are some of our favourite strengthening exercises:

For easy access to our stretches and exercises, check out our Pinterest board!

5. Try Superfeet Insoles

Superfeet insoles are a great way to reduce foot pain. These insoles come in a wide variety of colours, but the green and orange designs are particularly useful in managing foot pain. Superfeet insoles are exceptionally comfortable for a few reasons. First, the heels are sculpted to provide comfort and pain relief for people with different arch types (i.e.: flat feet and high arches). Often, foot pain is associated with improper arch support. Next, the midsole and foundation of Superfeet insoles provide extra layers of cushioning, reducing pressure on the weight-bearing areas of the foot.

Green Superfeet insoles are one of the most popular and effective choices for pain relief. Orange Superfeet insoles are also known for their pain relief and are similar to the green version but are made with extra cushioning. There are numerous other versions of Superfeet insoles. You can check out this blog post to learn more about the benefits of the other colours available.

6. Try Ankle and Knee Sleeves

Sometimes the pain is more concentrated in the ankle area in addition to the foot. Splinting, bracing and taping is a big part of Feet First Clinic. We also offer sleek ankle compression sleeves to patients. The AF7 KZT Ankle bracing sleeve is an excellent alternative to a clunky, awkward ankle brace. Designed to relieve pain associated with ankle injuries, this sleeve will have you quickly enjoying your everyday active life.  They work by stabilizing the area while distributing different levels of compression to targeted parts of the foot and ankle, specially designed to treat specific foot conditions. There is one catered to treating plantar fasciitis and another for Achilles tendonitis. 

Knee issues can also play a significant role in foot pain. It’s like the old Skeleton Song nursery rhyme; everything in our body is connected. When we have knee problems, the ankle and feet have to compensate. So it’s important not to neglect the other joints in our body. That’s why we also offer the KS7 Knee Compression Sleeve. Like the ankle sleeves, the knee sleeve helps stabilize the structures in the knee, while delivering gentle compression to the area. Best of all, they’re thin and can easily fit under your clothes without being bulky.

7. Invest in Custom Orthotics

Medical devices like custom orthotics can successfully manage foot pain. Orthotics are inserts for your shoes that help align and support the structures in your feet and alleviate pressure on certain foot areas. Most importantly, custom orthotics can also correct biomechanical abnormalities with your gait (the way your move when you walk). This sets them apart from over-the-counter insoles. For the past 12 years, our chiropodists have provided orthotics to people from all walks of life. Check out this complete guide to custom orthotics.

The process of dispensing custom orthotics to our patients involves three main steps:

  • Orthotic assessment: The first step involves noting your medical history, assessing your footwear and asking about your regular activities. Next, your foot specialist will perform a biomechanical assessment which involves a range of motion assessment, weight-bearing assessment and gait analysis. We can also perform video gait analysis on request. 
  • Casting: The second step involves capturing an exact replication of the foot using plaster. The plaster molds are then used to create your custom orthotics!
  • Fitting: When your custom orthotics are ready to use, Feet First will schedule a fitting appointment for you. Your chiropodist will make sure your orthotics fit properly and ensure you understand how they work.

Sometimes orthotics also need repairs, which our clinic is happy to accommodate.

8. Enjoy Some At-Home Foot Care

It’s easy to overlook the connection between foot care and foot pain. But there is one: when we don’t properly care for the skin and nails on our feet, it can lead to issues like corns, blisters and ingrown toenails. These can ultimately make walking very difficult.

Having some of our favourite foot care products readily available at home is a great (and relaxing) way to relieve foot pain. Achy, sore feet are no match for Gehwol products, which are curated to alleviate foot pain and soothe our feet. Feet First has been incorporating Gehwol’s unique formulas into our foot pain management plans for the past 12 years. Some products that specifically target foot soreness include the Revitalizing Rosemary Bath Salt, which stimulates blood circulation. The Extra Universal Foot Cream from Gehwol also triggers blood flow and soothes tired, aching feet. Gehwhol’s moisturizing creams and lotions work by promoting and supplementing the skin’s natural biological processes for protecting itself. Healthy, supple skin and nails protect your feet from the wear and tear of your day.  

If your foot pain is the result of sore muscles and joints, foot baths (and baths in general) are the perfect way to simultaneously wind down and tackle that nagging foot pain. Drawing a warm foot bath with some Epsom salt, Gehwol’s foot bath products, and your favourite accompaniments have been proven to alleviate stiffness and soreness. Researchers also note that Epsom salt can reduce inflammation after absorption. Foot baths are especially beneficial for people with gout and arthritis, but they can also help people with tired, achy feet who could use a little rest and relaxation. Lastly, adding apple cider vinegar to your foot bath can be especially helpful for people with swollen feet and ankles.

9. Try Compression Stockings

Compression stockings are an amazing way to help manage foot pain. They go hand-in-hand (or foot-in-foot?) with other pain relief tips for many of our patients. Compression stockings that are well-fitted and prescribed by a chiropodist have been known to effectively treat foot pain and swelling associated with arthritis and circulation issues. They can also help people cope with pregnancy-related foot pain and edema (fluid accumulation in the feet and lower legs). Medical-grade compression stockings work by promoting healthy blood circulation to the muscles and reducing swelling. The fantastic way that they stimulate blood flow also reduces the chances of experiencing muscle strain. If swollen ankles and swollen feet are a frequent occurrence for you, then compression stockings are a must-have. 

10. Understand Your Gait

Gait is a term that refers to the way someone walks. Some people walk in a way that distributes weight in certain areas, while others may walk with a forceful impact. Individual gaits are fascinating, and everybody’s is unique! A person’s gait can often reveal valuable information about the underlying cause of their foot pain. That’s why one of the many services at Feet First Clinic is a video gait analysis. It helps patients and their foot specialists understand how they walk and their biomechanics.

Our chiropodists can perform a video gait analysis as part of an orthotic assessment or a regular foot assessment. The video gait analysis process includes recording patients in 3D while walking or running on a treadmill – pretty cool! A chiropodist can kick start a treatment process and understand which areas experience the most pain by understanding someone’s gait. This can include specific stretching and strengthening exercises, or footwear recommendations. 

11. Take Sitting Breaks

This foot pain relief tip is pretty straightforward. If your foot pain stems from working long hours on your feet, make sure you take enough time to sit down during your breaks. In addition to our other remedies, a simple break will get you through the day. If your breaks are for 30 minutes to an hour, it’s a good idea to sit down during this time.

Just as standing non-stop can hurt your feet, so can sitting all day (there’s a reason they say sitting is the new smoking). The muscles in our lower body don’t get adequate circulation if we’re sitting for prolonged periods. Not to mention, it’s bad for the back. Whether it’s your low back or knees, sore joints almost always ultimately impact the feet. So, we recommend getting up and walking around a few times an hour to keep your blood flowing and muscles moving.

You can even go the extra mile by taking your shoes off and finding a space to perform those stretches and exercises we talked about! Check out this blog post for some more thorough information on how to prevent foot pain at work.

12. Check-in With Your Foot Specialist

Alright, so we’ve been applauding our amazing chiropodists throughout this article. So of course booking an appointment with them is also one of our pain relief tips! Regularly visiting your chiropodist can help relieve your foot pain much faster than trying to figure it out independently. They’ll be able to detect what’s going on after a thorough assessment. After figuring out the issue, they can work with you on a plan of action to get you feeling better.

We’re Here to Help With Foot Pain Relief!

We’ve given you the lowdown on the many ways you can achieve pain-free feet. The past 12 years have been an incredibly enjoyable period of celebrating our patients and helping them live comfortably and to the fullest. We’re also looking forward to welcoming new faces and helping them deal with their discomfort using our effective treatment services. Give us a call to ask any questions you may have – we’ll be sure to point you in the right direction!

Call us at 416-769-FEET (3338) or Book Your Assessment Today!

Everything You Need for Healthy Feet - All Under One Roof

At Feet First Clinic, we’re always excited to welcome new clients! We’re Toronto’s one-stop-shop for all your foot-related needs. For 15 years, our staff and licensed chiropodists have been helping people with their feet. From foot care to foot pain to foot products – we do it all! Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

Bianca Charles Photo

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.
Learn more about Bianca Charles

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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.
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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.
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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.
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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.
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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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Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.