Top 12 Tips For Foot Pain Relief

August 31, 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:

Wear shoes that fit properly
Wear supportive footwear that suit your foot type
Stretch, stretch, stretch!
Perform strengthening exercises
Try Superfeet insoles
Try ankle and knee sleeves
Invest in custom orthotics
Enjoy some at-home foot care
Try compression stockings
Understand your gait
Take sitting breaks
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!

Toe-flex and raise (for plantar fasciitis pain)
Towel stretch (for hamstring pain)
Soleus stretch (for Achilles tendinitis and calf pain)

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:

Banded toe pulls (ankle strengthening)
Big toe extension lunge (big toe strengthening and mobility improvement)
Toe curls (top of the foot and toe strengthening)

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 tendoniti s.

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!

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. 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!

PrevPrevious Top 12 Exercises & Stretches to Treat and Prevent Foot Pain

NextNext Feet First Clinic’s Top-12 Blog Articles Of All-Time

April 22, 2024

Age-Defying Foot Care: Keeping Your Feet Youthful at Any Age

When it comes to anti-aging routines, our feet are often overlooked. Yet, they are one of the hardest-working parts of our body and deserve just as much attention as our skincare regimen. As we age, our feet undergo natural changes that can lead to discomfort and mobility issues if left unchecked. In this blog post, we'll explore age-defying foot care tips to help keep your feet feeling youthful and vibrant at any age. 1. Maintain proper hygiene Good foot hygiene is the foundation of age-defying foot care. As we age, our skin becomes thinner and more susceptible to infections, making it essential to keep our feet clean and dry to prevent fungal infections and bacterial growth. Wash your feet daily with soap and water, paying close attention to the spaces between toes, and thoroughly dry them afterward to prevent moisture buildup. 2. Moisturize regularly Dry, cracked skin is a common issue that affects aging feet. To keep your feet soft and supple: Moisturize them regularly with a rich foot cream or lotion. Focus on areas prone to dryness, such as the heels and soles, and consider using products containing ingredients like urea or shea butter, known for their hydrating properties. For an extra treat, indulge in a weekly foot soak followed by a moisturizing foot mask to pamper your feet and lock in moisture. 3. Supportive footwear As we age, the fat pads in our feet naturally thin out, leading to decreased cushioning and shock absorption—this is known as fat pad atrophy. Investing in supportive footwear with ample cushioning and arch support is crucial for maintaining foot health and preventing discomfort. Look for shoes with a roomy toe box to accommodate any changes in foot shape, and opt for styles with adjustable straps or laces for a customized fit. Additionally, consider wearing orthotic inserts or custom-made orthotics to provide extra support and cushioning. 4. Consistent exercise Like the rest of our body, our feet benefit from regular exercise to improve strength, flexibility, and circulation. To keep your feet limber and mobile, incorporate simple foot exercises into your daily routine, such as toe curls, ankle circles, and calf stretches. Additionally, consider practicing yoga or tai chi, which can help improve balance and stability, reducing the risk of falls and injuries as we age. 5. Routine and regular check-ups Regular foot exams are essential for detecting foot problems or underlying health issues early. Schedule regular check-ups with a chiropodist or foot specialist to monitor your feet's health and address any concerns promptly. They can provide valuable insights and recommendations tailored to your needs, helping you maintain healthy, youthful feet for years.

April 18, 2024

Innovative Treatments for Common Foot Problems in 2024

Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas! Innovative Treatments for Common Foot Problems in 2024 Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today: Shockwave therapy Custom orthotics Video gait analysis Onyfix Splinting and taping Shockwave Therapy Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain. Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies. To learn more about shockwave therapy, click here. Custom Orthotics Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait. To learn more, click here. Video Gait Analysis A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible. To learn more, click here. OnyFix Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so. To learn more, click here. Splinting, Taping and Correction Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions! To learn more, click here.

April 15, 2024

Preventing Sports Injuries: Essential Foot Care for Athletes

For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury. The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals. In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game. 1. Choose the right footwear The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning. 2. Ensure proper footwear fit Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity. 3. Practice good foot hygiene Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth. 4. Stretch and strengthen Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability. 5. Listen to your body The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.

April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

April 8, 2024

The Link Between Footwear and Back Pain: What You Need to Know

Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health. This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back. The alignment connection Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain. High heels and back pain One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain. Flat shoes and lack of support Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine. Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces. Choosing the right footwear So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes: Opt for shoes with adequate arch support to maintain the spine's natural curvature. Look for cushioned soles that provide shock absorption to reduce impact on the spine. Choose shoes with a supportive heel counter to stabilize the foot and ankle. Ensure proper fit by wearing shoes and walking around to assess comfort and support. Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment. When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.

April 4, 2024

The Science of Walking: How Foot Mechanics Impact Your Health

Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic! When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health! The Connection Between Walking and Overall Health To start, here are some basic tidbits of info to remember: The scientific term for “walking pattern” is gait. There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems. In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear. Common Types of Gait Abnormalities and How They Affect Our Health Two gait abnormalities we see a lot at Feet First Clinic are overpronation and supination. Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Supination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet. Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate! Lastly, there are many specific versions of gait abnormalities. One may not overpronate or supinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more. Treating Abnormal Walking Patterns Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try. Foot assessment: Understanding your feet is the first step (no pun intended!). Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities. Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage. Strengthening and balance exercises: These improve muscle strength, coordination, and stability. Surgical interventions (in severe cases of foot deformities, for instance, bunion correction). Footwear modifications: Medical shoes and stability/motion control shoes can often help. Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!

Request an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

Share: