Top 5 ASICS Shoes For Different Foot Types

Written by Erica Halpern on March 31, 2022

Last updated August 17, 2024

Medically reviewed by Peyman Alishahi, D. Ch.

Did you know Ill-fitting and non-supportive footwear are the biggest contributing factors to many common foot issues? That’s why it’s important to make sure your running shoes not only fit properly, but also match your foot type, gait and medical needs. And when it comes to that, ASICS shoes are among the best on the market.

Not all feet are alike, and the same goes for running shoes. Believe it or not, the model running shoe you choose does make a difference (it’s not all about the colour). ASICS offers different running shoes specially designed to address specific needs. But with so many to choose from, it can be hard to tell the differences between them all, and figure out which one is right for you.

Have no fear; Feet First Clinic is here! We’ll break down our top 5 new ASICS spring running shoes, available here at Feet First Clinic! We’ll introduce you to each model, and explain their medical benefits, pros, cons, and who they’re best suited for.

Things to Consider When Looking for Running Shoes

There are two main categories of running shoes: stability and neutral (more on that later). But first, it’s important to consider the following when selecting the best ASICS running shoe for you (or any running shoe for that matter!):

Your Foot Type: This refers to the height of your arch. If you have flat or low arches, you’ll want to choose a stability shoe; if you have high arches, you’ll want a neutral shoe with a lot of cushioning for shock absorption. And if you have a normal arch, the choice is yours!
Gait Pattern: “Gait” is the term used to describe the way your body move when you walk. If you overpronate (ankle and foot roll inwards), you need a stability shoe and strong arch support. If you under-pronate (or supinate), it means your ankles roll outwards. A neutral shoe with good shock absorption is recommended in these instances. If you have a neutral gait, meaning your ankles and feet remain in a neutral (straight) position when you move, you can wear either a stability or neutral shoe.
Foot Conditions: Different foot conditions have different needs. For example, if you have plantar fasciitis, a shoe with a strong arch is best. If you have arthritis, your feet are probably extra sensitive so you’ll want to choose a shoe with maximum cushioning, which will give you more shock absorption to protect your joints.

For more information about better understanding your foot type, how it affects your shoes, check out ASICS’ amazing pronation guide.

ASICS Stability Shoes

Stability shoes help control excessive motion in the foot and ankle and overpronation (when the foot rolls inward and downward toward the arch). This type of movement often leads to flat feet. Overpronation can also make people more likely to sustain an injury or develop a foot condition, and is linked to the following conditions and injuries:

Flat Feet
Bunions
Achilles tendonitis
Stress fractures in the foot or leg
Plantar fasciitis
Lower back pain

Stability shoes work by favourably aligning the foot to a neutral position and providing extra arch support. ASICS stability shoes include a variety of innovative technologies in the midsole that work together to provide an exceptionally stable walking and running experience. All together, these features help reduce the strain on the joints and muscles caused by overpronation. For more information on these technologies, you can visit ASICS’ website, which offers helpful diagrams to illustrate how these features work.

Top Stability Running Shoe: ASICS Gel Kayano

Foot Type: Normal to low arches, flat feet
Gait Pattern: Moderate to severe overpronation, neutral
Foot Conditions: Flat feet, plantar fasciitis, Achilles’ tendonitis, bunions, foot and ankle instability, arthritis, metatarsalgia, general foot pain, sensitive feet, shin splints, heel spurs

The Gey-Kayano 28 (pictured above) is ASICS top chiropodist recommended stability shoe. It provides the most cushioning and stability among ASICS’s stability shoes. It accomplishes this with its TRUSSTIC™ and DYNAMIC DUOMAX® technologies: The TRUSSTIC technology involves a resin structure (a medial post) in the midsole of the shoe that prevents the excessive twisting motion associated with overpronation. The DYNAMIC DUOMAX technology involves a firm sponge in the midsole that helps control and offset the inward rolling of the heel and foot. ASICS’s specially designed heel counter also provides added stability.

Maximum cushioning is provided by ASICS’ infamous GEL® technology for the ultimate soft ASICS experience. The max cushioning is also important for shock absorption, which works by cushioning and protecting your joints from the impact of your foot striking the ground. This lets you walk comfortably for longer without feeling the strain in your joints and muscles.

The Gel-Kayano is the right choice for people who experience moderate or severe overpronation, and who need maximum cushioning and arch support. It’s Feet First Clinic’s #1 recommendation for people with foot pain who overpronate, have flat feet, or seeking strong arch support and structure. The maximum cushioning also makes it great for people with arthritis who need extra support and shock absorption.

Neutral ASICS Shoes:

Neutral running shoes typically don’t have the same stabilizing features as stability shoes. Because of this, they allow for more flexibility and freedom of movement. They’re suitable for people who supinate (heels lean outward, placing more pressure on sides of the foot), have high arches, or have a neutral gait. A neutral gait means your feet and ankles align properly during movement, which means you don’t necessarily need a stability shoe with foot and ankle control characteristics.

That said, ASICS shoes are special in that even their neutral shoes provide the stabilizing features offered in their stability shoes – just to a lesser degree. Therefore, you’ll still get great support and control from an ASICS runner, which is essential for any foot – whether or not you have foot concerns.

The Gel-Nimbus and the Gel-Cumulus are our top neutral ASICS shoes, and come highly recommended by Toronto foot specialists.

Gel-Nimbus 23

Foot Type: Normal to high arches (moderate to very high)
Gait Pattern: Neutral, moderate to severe supination
Foot Conditions: Arthritis, knee pain, high arches, plantar fasciitis, Morton’s neuroma, sensitive feet, shin splints, ankle strain

The Gel-Nimbus is the perfect choice for people who are prone to foot pain and foot sensitivities. Furthermore, it’s an exceptionally good choice for people struggling with osteoarthritis or rheumatoid arthritis in the feet, knees and low back. Healthline notes that the Gel-Nimbus is also the best ASICS option for active people with knee pain flare-ups. The ASICS Gel-Nimbus is ideal for these conditions thanks to its maximum cushioning. In fact, it has the most cushioning out of all ASICS runners and is super soft. In addition to the soft comfort, the max level of GEL® cushioning technology gives these shoes maximum shock-absorbing properties. This also makes it perfect for people who supinate and have high arches, since these conditions cause extra shock on the lower body.

Even though the Gel-Nimbus is considered a neutral runner, it still offers the structured supportive features featured in many of ASICS’ stability shoes, including firm arch support, a specially engineered external heel counter, and the TRUSSTIC technology. It’s for all of these reasons that the ASICS Gel-Nimbus is Feet First Clinic’s #1 recommended neutral shoe.

ASICS Gel-Cumulus 23

Foot Type: Normal arches, moderately high arches
Gait Pattern: Neutral, moderate to severe supination
Foot Conditions: Arthritis, high arches (mild to moderate), shin splints, ankle strain

Inspired by cumulus clouds, the Gel-Cumulus is another ASICS staple. Great for people who love a smooth run and effortless walking experience, the upper and midsole are both designed to conform to each user’s foot anatomy while in motion. A layer of ASICS signature GEL® technology under the heel provides medium cushioning, and the FLYTEFOAM™ midsole supports your feet consistently throughout the day. The Gel-Cumulus also includes the AHAR® LITE outsole, which adds an extra layer of durability to the shoe.

The Gel-Cumulus is a great option for people who want a little more bounce and speed from their running shoes. Even though it’s not quite as cushioned and soft as the Gel-Nimbus, most people find the cushioning more than ample. It’s also offered a lower price point than the Gel-Nimbus, making it a more economical foot-friendly option for neutral walkers seeking a high-quality, durable, cushioned shoe.

ASICS Gel-Cumulus 23 GTX

Foot Type: Normal arches, moderately high arches
Gait Pattern: Neutral, moderate supination
Foot Conditions: High arches (mild to moderate), arthritis, shin splints, ankle strain

The ASICS Gel-Cumulus 23 GTX is essentially a waterproof version of the Gel Cumulus. It’s a lightweight high-mileage trainer, meaning it’s designed for longer runs in variable conditions thanks to its water-repellent upper made with GORE-TEX. GORE-TEX is a specially engineered material renowned for its ability to stop wet weather from getting in while still letting your feet breath. That makes the Gel-Cumulus great for people looking for a good running shoe that will keep your feet dry in rainy wet weather, without your feet getting sweaty. The Gel-Cumulus is a neutral shoe with standard cushioning, and no motion control (stability) features.

Versablast MX

Foot Type: Normal arches
Gait Pattern: Neutral
Foot Conditions: None

A lightweight, flexible women’s running shoe, the Versablast MX is a budget-friendly ASICS option for fashion-forward people without any particular foot concerns. It’s ideal for people seeking a lightweight, springy road running shoe with maximum flexibility. Its sleek streamlined look also makes it a stylish everyday trainer that can pair easily with your favourite outfits. Unlike the other shoes mentioned, the Versablast does not have ASICS’ signature Gel cushioning or some of its other supportive structures. This keeps the shoe’s weight at a minimum and flexibility at a maximum (it also means it costs less). So, while the Versablast may be more economical and less bulky, it does not provide the support and shock absorption you may need if you have foot concerns like plantar fasciitis or arthritis, or overpronate.

Want to know which shoe is best for you?

If you’re not sure about your gait pattern or foot type, you can consult with a chiropodist. The best thing about seeing the chiropodists at Feet First Clinic is that you can get your foot assessment and footwear all under one roof: They’ll perform a foot assessment complete with a biomechanical assessment, and then make footwear recommendations based on their findings, after which you can try them on and get them on site. Our friendly foot staff is here to help size you and guide you through your next shoe purchase.

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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November 17, 2021

The Best Shoes From ASICS

ASICS shoes are some of the best on the market. While they're highly beneficial for athletes in terms of performance enhancement, they're also suitable for anyone looking for maximum comfort in their daily activities. Ill-fitting and non-supportive footwear are the biggest contributing factors to many common foot issues. That's why chiropodists recommend comfortable, supportive footwear for treating and preventing several chronic foot conditions. It doesn't matter if you're a superstar athlete; ASICS running shoes are an excellent choice for people who care about foot health and managing foot pain flare-ups. This top-tier shoe company is known for producing quality stability shoes and neutral shoes. ASICS understands that many people need neutral shoes, and many need stability shoes. For that reason, they're able to produce excellent versions of both. Let's look at the difference between the two and highlight some of the best ASICS shoes on the market: Stability ASICS Shoes Stability shoes help control excessive motion in the foot and ankle and overpronation (when the foot rolls inward and downward toward the arch). This type of movement often leads to flat feet. Overpronation can also make people more likely to sustain an injury or develop a foot condition. More specifically, overpronation is linked to the following conditions and injuries: Flat Feet Bunions Achilles tendonitis Stress fractures in the foot or leg Plantar fasciitis Lower back pain Stability shoes work by favourably aligning the foot to a neutral position and providing extra arch support. ASICS stability shoes include a variety of innovative technologies in the midsole that work together to provide an exceptionally stable walking and running experience. The main stability features are the TRUSSTIC™ and DYNAMIC DUOMAX® technologies: The TRUSSTIC technology involves a resin structure (a medial post) in the midsole of the shoe that prevents the excessive twisting motion associated with overpronation. The DYNAMIC DUOMAX technology involves a firm sponge in the midsole that helps control and offset the inward rolling of the heel and foot. ASICS's specially designed heel counter also provides added stability. All together, these features help reduce the strain on the joints and muscles caused by overpronation. For more information on these technologies, you can visit ASICS' website, which offers helpful diagrams to illustrate how these features work. If you think you need stability shoes or suspect you overpronate during movement, you can consult with a chiropodist. They may point you in the direction of some of the classic ASICS stability shoes listed below. The best thing about seeing the chiropodists at Feet First Clinic is that you can get your foot assessment and footwear all under one roof: Your fantastic chiropodist can perform a biomechanical assessment and make footwear recommendations, after which you can try them on and get them on site. Our friendly foot staff is here to help size you and guide you through your next shoe purchase. Below are our top recommended stability shoes from ASICS: Gel Kayano The Gey-Kayano (pictured above) has a reputation for being ASICS's top stability shoe. It provides the most cushioning and stability among ASICS's stability shoes, featuring the highest level of TRUSSTIC and DYNAMIC DUAMAX technologies. It includes classic ASICS features, including the infamous GEL® technology for the ultimate soft, cushioned ASICS experience. The max cushioning is also important for shock absorption, which works by cushioning and protecting your joints from the impact of your foot striking the ground. This lets you walk comfortably for longer without feeling the strain in your joints and muscles. Furthermore, the Gel-Kayano is made with FLYTEFOAM propel cushioning that gives you an extra spring to your step. The Gel-Kayano is the right choice for people who experience moderate or severe overpronation, and who need maximum cushioning and arch support. It's Feet First Clinic's #1 recommendation for people with foot pain who overpronate, have flat feet, or seeking strong arch support and structure. GT-1000 The GT-1000 from ASICS is a good option if you have mild to moderate overpronation. It provides moderate stability and sufficient, comfortable cushioning with the FLYTEFOAM™ technology. It's also lightweight compared to other stability shoes. That said, it doesn't sacrifice durability! This shoe is a great choice for everyday wear, especially if your lifestyle involves staying on your feet for long hours. The mesh upper promotes breathability and a healthy foot climate, which is important for people who wear shoes for long periods. A healthy foot climate can help fight and prevent foot conditions like foot odour, fungal infections and athlete's foot. The GT-1000 also has other classic ASICS features, like their rearfoot GEL technology for consistent shock absorption. The GT-1000 features ASICS's DYNAMIC DUOMAX technology systems to ensure stability for people who overpronate or need a little extra control from their shoes. The GT1000 does provide a little less stability, motion control, and cushioning than the Gel-Kayano and GT-2000. Because of this, it is a more economical option for the budget-conscious. GT-2000 The GT-2000 is another stability shoe from ASICS. Essentially the same as the GT-1000, it does have a few distinguishable features. This includes more responsive cushioning. According to Runner Click, extra responsive cushioning is another way to describe a shoe having more "energy." It works by putting more power into your push-off and strides during a run. This makes it a good choice for runners looking for a consistently vigorous experience. That said, you don't need to be a runner to show interest in the GT2000! The extra cushioning is beneficial for anyone seeking a little extra shock absorption and a softer footbed. While it does provide more cushioning and stability features than the GT-1000, it doesn't provide as much as the Gel-Kayano. The GT-2000's extra cushioning and stability features also make it slightly more expensive than the GT-1000. In terms of stability features, the ASICS GT-2000 has the same DYNAMIC DUOMAX technology as the Gel-Kayano and GT-1000. It also has LITETRUSS technology, which is a scaled-down version of the TRUSSTIC technology offered in the Gel-Kayano. This allows for a little more freedom of movement and flexibility than the Gel-Kayano, but slightly less motion control for correcting overpronation. Neutral ASICS Shoes Neutral running shoes typically don't have the same stabilizing features as stability shoes. Because of this, they allow for more flexibility and freedom of movement. They're suitable for people who supinate (heels lean outward, placing more pressure on sides of the foot), have high arches, or have a neutral gait. A neutral gait means your feet and ankles align properly during movement, which means you don't necessarily need a stability shoe with foot and ankle control characteristics. That said, ASICS shoes are special in that even their neutral shoes provide the stabilizing features offered in their stability shoes - just to a lesser degree. Therefore, you'll still get great support and control from an ASICS runner, which is essential for any foot - whether or not you have foot concerns. The Gel-Nimbus and the Gel-Cumulus are our top neutral ASICS shoes, and come highly recommended by Toronto foot specialists. Gel-Nimbus The Gel-Nimbus is the perfect choice for people who are prone to foot pain and foot sensitivities. Furthermore, it's an exceptionally good choice for people struggling with osteoarthritis or rheumatoid arthritis in the feet, knees and low back. Healthline notes that the Gel-Nimbus is also the best ASICS option for active people with knee pain flare-ups. The ASICS Gel-Nimbus is ideal for these conditions thanks to its maximum cushioning. In fact, it has the most cushioning out of all ASICS runners and is super soft. In addition to the soft comfort, the max level of GEL® cushioning technology gives these shoes maximum shock-absorbing properties. This also makes it perfect for people who supinate and have high arches, since these conditions cause extra shock on the lower body. Even though the Gel-Nimbus is considered a neutral runner, it still offers the structured supportive features featured in many of ASICS' stability shoes, including firm arch support, a specially engineered external heel counter, and the TRUSSTIC technology. It's for all of these reasons that the ASICS Gel-Nimbus is Feet First Clinic's #1 recommended neutral shoe. If you want to see the Gel Nimbus in action, you can stop by Feet First Clinic, where you'll often see Erica sporting her own pair around the clinic (pictured above). Erica loves the extra cushioning and shock absorption her Gel Nimbuses give her, which helps with her rheumatoid arthritis. She also swears by the arch support for her plantar fasciitis. Gel-Cumulus Inspired by cumulus clouds, the Gel-Cumulus is another ASICS staple. Great for people who love a smooth run and effortless walking experience, the upper and midsole are both designed to conform to each user's foot anatomy while in motion. A layer of ASICS signature GEL® technology under the heel provides medium cushioning, and the FLYTEFOAM™ midsole supports your feet consistently throughout the day. The Gel-Cumulus also includes the AHAR® LITE outsole, which adds an extra layer of durability to the shoe. The Gel-Cumulus is a great option for people who want a little more bounce and speed from their running shoes. Even though it's not quite as cushioned and soft as the Gel-Nimbus, most people find the cushioning more than ample. It's also offered a lower price point than the Gel-Nimbus, making it a more economical foot-friendly option for neutral walkers seeking a high-quality, durable, cushioned shoe.

October 22, 2021

Supportive Footwear For Your Workout

Toronto is full of gyms, fitness classes, and unique outdoor spaces perfect for running and exercise throughout the year. That said, it's imperative to remember to invest in supportive footwear for your fitness activities! Stable and secure footwear can help protect you from sudden foot and ankle injuries. Furthermore, supportive workout footwear can provide cushioning technology and structural designs that lessen the impact of your steps on your joints, accommodate your gait pattern and foot type, and help reduce pressure and strain on your joints and muscles. This keeps your feet from tiring out quickly, so you can exercise for as long as possible. There are even more reasons to ensure you have supportive footwear, which we'll break down in today's article. With that said, let's look at why you need supportive footwear, and discuss three footwear products that will keep you exercising comfortably. Supportive Footwear For Your Workout Saucony runners Superfeet insoles Custom orthotics Saucony Runners This one is obvious, but the most important thing you'll need for your workout is an excellent pair of supportive shoes. Your shoes need to complement your workout routine while giving your feet enough arch support, toe room, cushioning, breathability, and accommodating your foot type and gait. One unique brand that deserves praise from seasoned athletes and gym newbies alike is Saucony. When selecting the right supportive running shoe for your workout, it's important to base your decision on your foot needs, foot type and gait pattern - not the colour and look of the shoe. Believe it or not, the shoe model does matter. Different models are constructed and designed for different purposes and needs. That's why Saucony carries an array of running shoes for different purposes. Whatever your needs, workout routines and preferences, Saucony has the right shoe for you. In this article, we are featuring Saucony's most supportive running shoes: Triumph Hurricane Endorphin Guide Omni Triumph The Triumph is one of the most well-known shoes from Saucony, and receives high ratings and reviews from notable running websites. It is one of our top picks for people with normal sized arches and a "neutral" gait (meaning your ankle and foot stays in a neutral position and doesn't roll when you move). An excellent all-purpose shoe, its supreme cushioning is perfect for people who love being active. More specifically, Saucony's signature PWRRUN+ foam cushioning ensures endless comfort during your workout and provides that cloud-like feeling. This goes for beginner runners, marathon enthusiasts, and anyone in between! If you enjoy running for long distances, you can sport the Saucony Triumph and enjoy a stress-free run that reduces fatigue in your legs and feet and helps prevents onset foot pain. Hurricane Do you need structured arch support and stability in your workout shoes? If this sounds like you, Saucony's Hurricane may be the optimal choice. The Hurricane is a stability shoe, and is our top pick for people who have flat feet, foot pain, need strong arch support, or overpronate (meaning that your ankles and feet roll in when you move). It's designed as an all-in-one running and medical shoe, and offers the highest level of stability amongst Saucony shoes (second to the Omni). People who have foot pain, flat feet, or experience issues like plantar fasciitis should seek shoes with structured arch support, like that provided by the Hurricane. Naturally, flat feet do not have a pronounced arch, which affects your biomechanics and causes foot pain, joint strain, stiffness and reduced mobility. A lack of arch support can also affect important aspects of your workout routines, like balance and how you distribute your bodyweight, which can increase your risk of injury. The Hurricane's stability features come from its TPU guidance frame, which supports, stabilizes, and essentially guides the foot and ankle as you move so that your ankles don't roll. Best of all, the shoe provides all this support without feeling restrictive or getting in the way of your workout. The Hurricane can help accommodate the natural shape of your foot and ensure your workout goes as smoothly as possible. Endorphin Shift The Endorphin from Saucony is another stability running shoe. It is built very similar to the Hurricane, but is more geared towards the needs of those who want a little extra spring in their step. If speed and long-distance running is your exercise of choice, you might want to give the Endorphin a try. It's also an especially useful shoe if you like to run on your favourite Toronto trails and areas with harsher terrain. It gives devoted runners an extra spring in their step with its SPEEDROLL technology, propelling you forward and giving you excellent momentum. Like most Saucony shoes, it also includes the exceptionally comfortable PWRRUN+ foam cushioning. The Endorphin is ideal for people seeking a fast running shoe, who also need the added arch support and structure of a stability shoe. The Endorphin offers a little less stability and supportive features than the Hurricane (in exchange for that extra speed and movement), but more than the Guide (below). Guide The Saucony Guide is arguably their most lightweight and free-moving stability shoe, and again, includes the PWRRUN+ foam cushioning. The tonal medial TPU guidance frame and 3D-engineered fascia ensure your entire foot and ankle is secure and stable, without crowding the shoe's sleek appearance. As such, it also pairs nicely with the day-t0-day outfits you like to wear after your workout. The Saucony Guide promises a flawless fit and lightweight experience for not only your workouts but your everyday activities. The level of stability and support for overpronation is more toned-down than the Endorphin, Hurricane and Omni, which makes it a workout option if you don't require as much motion control in your running shoe, but still want some stability features. (Note: Puppy not included with shoes) Omni The Omni provides the highest level of stability among Saucony's shoes. It is similar to the Endorphin with its SPEEDROLL technology, extended medial post and "faster take on stability." The PWRRUN+ foam cushioning is soft on your feet while still allowing for a spring in your step. The Omni strives to prove to athletes that stability doesn't mean stiff, inflexible and confined. Quite the opposite, the FORMFIT construction and FLEX groove configuration hugs your feet snugly while keeping them flexible. If you're more into a walking shoe than a running shoe, you should also check out the Omni Walker - one of our most popular walking and everyday all-purpose shoes for people with foot concerns. Superfeet Insoles Superfeet insoles go hand-in-hand with your running shoes during your favourite workouts. High quality, over-the-counter insoles work primarily by giving your feet extra cushioning and improving shock absorption by reducing the force of impact of your steps. They are especially useful for those with plantar fasciitis, bunions or arthritis who want to enjoy the benefits of regular exercise and don't want to let their foot conditions stand in the way. For those with plantar fasciitis, Superfeet insoles can reduce the pressure felt by the plantar fascia ligament that connects your heel bone to your toes. When it comes to bunions, Superfeet notes that the shape of their insoles helps reduce excess motion. This lessens the exertion of your big toe, reducing stress and strain (people with bunions experience painful bony protrusions that extend from the joint at the base of the big toe). Superfeet insoles include a stabilizer cap heel, which helps with alignment. The foam used to make the insoles also provide great cushioning. Lastly, the insoles contain a deep heel cup that provides shock absorption with every step. Superfeet insoles come in a wide variety of colours, with each offering different benefits and levels of cushioning and support. Feet First Clinic notes that Superfeet Green and Superfeet Orange are excellent choices for foot pain management. Superfeet Orange is similar to the green but includes more cushioning. Superfeet Blue are an excellent choice for people with flat feet who enjoy vigorous exercise, like running and hiking. What's more, Superfeet Berry insoles are designed especially for women. You can use them for everyday activities and while playing sports and exercising. Lastly, Superfeet Carbon is a good performance enhancement option for running shoes and cleats. Custom Orthotics Investing in a pair of custom orthotics prescribed by a Toronto chiropodist is another supportive footwear option that works wonders for performance enhancement. If you're finding your foot conditions and foot pain is getting in the way of your physical activity goals, then custom orthotics may be the solution! First, orthotics can give you more ankle stability during your workouts. This is essential for people who overpronate. Even if you don't have any particular foot concerns, ankle stability is highly beneficial for both cardio and strengthening workouts where your form is incredibly important. During exercise, you can often feel shaky and unstable on your feet and ankles when trying to master the right form and stance, which can increase your risk of a workout mishap or injury. Working out with a pair of custom orthotics fitting snugly inside your sneakers can help reduce this risk. Wearing orthotics during your workouts can also prevent your feet, lower legs and ankles from tiring out quickly. If you have a certain foot condition, they can help you manage foot pain by favourably realigning your feet. Specifically, people with flat feet, high arches, plantar fasciitis, bunions and other musculoskeletal foot conditions can exercise more comfortably. This will help you perform for longer periods and exert energy more efficiently. This benefit is most noticeable in workouts with a lot of walking or running, such as playing sports or running on a treadmill. In essence, orthotics can inspire you to exercise more if you know you have an extra layer of comfort and support for your feet.

November 30, 2024

Foot Care Holiday Gift Guide 2024

Holiday shopping can feel like a daunting ordeal that takes away from all the fun. Your list is long, and you don't have ideas for some people - which is okay! But it doesn't have to cause so much stress. We've got you covered with our guide to the best foot care holiday gifts! When you're stuck on what gift to get for your grandparents, friends, and other relatives, medical gifts may inspire you more than you realize. The health and wellness industry is known for producing excellent products, opening your mind to many gift options. Gifts that promote foot health can help those with debilitating foot issues. But they can also help prevent foot conditions before they develop. And they're simply fun to use. We're talking foot creams, scrubs, and other luxurious products fit for a spa session! The gifts we'll discuss today focus on both skincare and foot pain; they shine on their own and work well as stocking stuffers. But the best way to gift products from a foot care clinic is by compiling a foot care gift set! It's fun to try more than one product, and it gives loved ones the tools for a great self-care day. Let's take a look at our top picks! Foot Care and Medical Gifts: Gift Guide 2024 Below is a general overview of our top foot care holiday gifts. But don't worry, we'll cover all the details. Foot Exfoliators Foot Creams & Moisturizers Superfeet Insoles Feet First Clinic Gift Certificates Foot Exfoliators Foot Scrubs & Foot Baths Products like Gehwol's Herbal Bath are affordable medical gifts to raise your loved ones' foot care game to the next level. They're suitable for people of all ages and help exfoliate and soothe dry skin. Exfoliation prevents itchy, flaky dead skin from building up while simultaneously unclogging your pores. Exfoliating your feet weekly will help prevent and treat any callus buildup and cracked heels, while keeping your feet soft and moisturized. But foot baths do even more for the body than you may realize. First, foot bath products combined with hot water help promote healthy blood flow, which can relieve pain from foot conditions like plantar fasciitis, bunions, etc. They can also warm your overall body temperature, which alleviates muscle tension, reduces stress, and may help prevent sickness or fight flu symptoms by strengthening your natural immunity (perfect for the winter!). Helpful tip: It's best to start a spa session by bathing your feet, as it leaves a clean base for exfoliation and moisturizing by washing away bacteria and dirt. Foot Files Feet First Clinic's foot files are another great way to exfoliate your feet! You can gift someone a foot file as a stocking stuffer or as part of a gift box (throw in the Gehwol Herbal Foot Bath and some foot cream for the perfect foot care selection!). But why do we need them? Foot files remove hard, scaly dead skin from the bottom of the foot, making them feel silky smooth. Our foot files also have a smoothing side to buff and soften the skin. This allows you to customize and control where and how much skin you remove when exfoliating your feet (unlike the foot peels you see online). The perfect tool for concluding a luxurious at-home foot care session, you should give them some consideration as you shop for medical gifts. View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Foot Creams & Moisturizers Gehwol Foot Creams To restore the skin's natural barrier functions, you should always moisturize after soaking and exfoliating. Gehwol's Soft Feet Cream, Universal Foot Cream, and Med Lipidro Cream are just a few examples of medicinal moisturizers that work wonders. So why not gift them to someone you love? They'll get to enjoy smooth skin and fewer cracks and calluses. If your loved one already has severely painful cracked heels, try gifting them Gehwol's Med Salve for Cracked Skin or Dermal Therapy Heel Care instead. Dermal Therapy Heel Care Hopefully, it's becoming clear that medical gifts can be more valuable than gifts that sit around collecting dust. And Dermal Therapy Heel Care is one of the best foot care holiday gifts around. Cracked heels have the potential to burden everyone, from your best friend to your grandmother - dry skin doesn't discriminate! Severely cracked heels can make walking almost unbearable and cause swelling, inflammation, and bleeding. So if you're catching wind that someone you love is suffering, why not brighten their holidays by gifting them some relief? Dermal Therapy helps skin cells deep below the surface absorb and lock in moisture, which fights cracked heels. It has the highest urea concentration (25%) of all the foot creams we carry. Urea is important because it works into the deeper layers of the skin to help skin both absorb and retain moisture. To top it off, dermal therapy is a moisturizer and exfoliator that removes dead cells, revealing fresh, young skin. Superfeet Insoles As far as medical gifts for healthy feet go, Superfeet insoles are a wonderful route to take. The general use of their most popular colour, green, is to provide extra support for people with flat feet, plantar fasciitis and other types of foot pain. And for those who want the same arch support as the flagship Superfeet Green, but with more cushioning and flexibility, you can get the Superfeet Run Cushion High Arch insoles - a new favourite and best seller at our Toronto foot clinic! But if you have a loved one with more specific needs, worry not! Superfeet produces several insoles with colours that indicate how they stand out. For example, Superfeet Berry is made specifically for women and comes with a slimmer heel and an arch length to fit the proportions of the female foot. And Superfeet Black is a versatile, low-profile option for people with flat feet. And that’s just the beginning!

November 28, 2024

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

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

November 21, 2024

Why Do Older Women Get Bunions?

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

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! 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.

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.

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