Top 5 Best Flexibility Stretches

May 23, 2022

Ever wish you could touch your toes more easily? Are you finding stiff muscles are getting in the way of your everyday activities? Or perhaps you’re enjoying your new full-body workout, but can’t get the hang of stretching afterwards? You’re not the only one! If this sounds like you, flexibility stretches may be the answer.

While stretching before and after exercise is one of the most important parts of an active lifestyle, it can also feel the most difficult. Sometimes flexibility feels impossible to achieve, and it seems like our bodies are limiting us.

However, there are ways to beat these obstacles with highly effective flexibility exercises. Not only do they lengthen and stretch your muscles, but they also help you achieve maximum range of motion, decrease stiffness, improve your balance and manage localized pain in different parts of the body, such as foot pain and back pain.

Why is Flexibility Important?

Flexibility gives us freedom of movement in our daily activities. The easier we can move our body, the less pain we feel and the easier we can perform our daily activities. Being more flexible also reduces your chances of sustaining an injury, which is extra important as you get older and have to be more mindful of hurting yourself. As you start to feel stronger and can move more easily, it can be a total mood booster.

Working on your flexibility simply makes you feel your best. Over time, you’ll notice less aches, pains and stiffness. Even if you don’t have an exercise regimen, simple stretches in the morning or at bed-time can go a long way towards improving your physical well-being.

Click here to learn more about the benefits of flexibility and stretching, and our top tips for safe stretching at home.

The Following Factors Can Impede Your Flexibility:

Conditions affecting the joints, like different types of arthritis.
Living a sedentary lifestyle
Age
Conditions that target connective tissues, like plantar fasciitis.

How To Improve Flexibility

It’s important to note that anyone can improve their flexibility. The simplest way to do that is by stretching regularly. To help you our, we’ve compiled 5 of our top stretches to improve overall flexibility.

If these stretches seem a little intimidating – don’t worry! They’re safe, can be easily modified, and are often recommended by medical professionals to help people with chronic pain and disabilities. Remember: stretches help with flexibility over time and involve practice and dedication. As long as you’re consistently making an effort, you’ll soon be able to move your body more fluidly than before.

Let’s get to it! Here are the top 5 best flexibility stretches:

Hamstring stretch
Hip flexor stretch
Side bends
Standing forward folds
Big toe stretch

1. Hamstring Stretch

Hamstring stretches improve flexibility and range of motion in your hips. Over time, this stretch can make simple actions like bending over and walking less daunting as you get older.

Instructions:

Start on your knees (you can place a towel or pillow below your knees so they don’t get sore).
Place your hands on the floor in front of you (or wherever is comfortable for balance) while you extend one of your legs forward between your hands.
Flex your feet (so your toes are pointed straight upwards) and try to hold the pose for 30 seconds, or however long you can manage before switching to your other leg.

Where You’ll Feel it: Hamstrings (back of our thighs). You may also feel it a little in your calves.

Modifications and Tips:

Got bad knees? No worries! You can also do this stretch standing! Instead of starting on your knees 1) Stand straight, 2) Extend on leg forward in front of the other, 3) Flex your foot on your extended leg and gently lean forward until feel the stretch (If you can’t feel the stretch, try shifting your butt backwards as you lean forward). Check out the Pinterest link below for a full demonstration.
Make sure your foot is flexed (toes facing up towards you) on the leg that your stretching, otherwise you won’t feel the stretch

2. Hip Flexor Stretch (Runner’s Lunge)

The simple runner’s lunge is an excellent way to stretch your hip flexors. The hip flexors stabilize our pelvis and spine, and when they’re tight, they can cause substantial mobility issues. Stretching the hip flexors helps keep them loose, which is crucial for performance enhancement and reducing your risk of injury (not to mention reducing pain!).

Instructions

Put your hand on your hips and bend both legs (You can also put your hands on a wall or secure object for balance)
Extend one leg in front with your front foot flat on the floor. Keep both legs bent and your back straight.
Slowly push your hips forward while keeping your back straight (like a pelvic thrusting motion). As you move forward, you should feel the stretch in the front of your boy by the top of your thigh/groin/pelvic region.

Hold for 30 seconds and repeat by switching legs.

Where You’ll Feel it: Hip flexors (front of the pelvis and groin area), top of the front part of the thigh

3. Side Bends

Side bends are all about spine flexibility and working the lower back and abdominal muscles. They lengthen these target muscles and improve balance, posture and core strength. You can do side bands while sitting or standing. We’ll explain them both:

Seated Side Bends

Start with your legs spread out to the sides as far as possible. Don’t worry, you don’t have to do the splits! You can also cross your legs or sit on a chair instead.
Reach your right arm high over your head and bend towards your left leg to the side. Hold for up to 30 seconds, or less during practice. Try your best to keep your hips stationary as you reach – otherwise you may not feel the stretch.
Repeat with the other arm.

Standing Side Bends

This version of a side bend is quite easy! Start in a standing position with your feet slightly apart.
Interlace your hands and extend them overhead.
Lean towards your side for a few seconds, moving back and forth and switching sides.

Modifications: If you’re having trouble balancing or feeling the stretch, plant the hand of your non-stretched arm beside you for balance and support.

4. Standing Forward Folds

Forward folds are one of the best flexibility stretches for both your spine and hips. They’re one of the most multi beneficial flexibility stretches and are a great way to stretch as much of the backside of the body as possible. They target your lower back muscles, glutes, quadriceps, hamstrings and pelvic floor muscles. They’re also a great way to practice touching your toes!

If you’re new to stretching, we recommend starting small and gradually working your way up. Here are the basic steps:

While standing, extend your body downward and reach for your feet, calves or the floor. Keep in mind it may not be possible to reach down this far yet – just go as far as your body allows and what feels comfortable.
Hold the position for a few seconds, taking deep breaths.

Tip: Start small and gradually work your way up.

Modifications: Practice makes perfect, and you can adjust this stretch to make it a little easier as you learn. You can do so by trying it with your knees bent or with a small stool in front of you, so your hands have a place to rest as you get used to stretching.

5. Big Toe Stretch

Your big toe has a lot of control over your feet, and it’s good to make sure it has a decent range and doesn’t become rigid. Neglecting your feet can also have several negative side effects, like poor balance, an inability to absorb shock from the ground, and difficulty holding weight.

The big toe stretch is a great way to improve and maintain flexibility and stretch in your toes – particularly around the first metatarsalphalangeal joint (the joint at the base of our big toe). As an added bonus, this stretch can help you feel better if you spend a lot of time on your feet with your toes cramped up in shoes (however, you should be wearing shoes with enough room in the toebox!).

Instructions

Sit on the floor, chair or a couch
Grab your right foot. You can do this by lifting your right leg and resting your right foot on your left thigh.
Using your hands, move your big toe up and down and side to side.
Hold your toe in each position for 5 seconds.
Repeat 10 times before switching feet.

Modifications: Who says you can’t also give some love to your other toes? You can also do the same movements with the rest of your toes to work the intrinsic muscles in your feet and take flexibility to the next level.

Learn Even More From Feet First Clinic!

Flexibility stretches are a critical part of an active lifestyle, but if you’re worried your foot condition may get in the way, give us a call to speak to one of our staff! Our chiropodists are passionate about providing the right care during treatments and giving you expert advice on managing your health from home.

PrevPrevious 5 Most Common Foot Injuries

NextNext How to Take Care of Your Feet During Pregnancy

January 5, 2022

A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1

Many people who suffer from different forms of arthritis know that it can flare up in the winter. This is mainly due to sudden drops in barometric pressure, causing already stressed joints to expand and trigger more pain. Whether you have rheumatoid arthritis, gout, osteoarthritis or psoriatic arthritis — chances are it becomes more of a burden when it’s cold outside. Increased pain during the winter can make people with arthritis feel like exercise and an active lifestyle isn’t in the cards. While this feeling is understandable, it’s far from the truth: There are ways people with arthritis can meet their New Year’s resolutions to be more active, while managing pain flare-ups. In fact, increasing your fitness level and strengthening your joints and muscles is one of the best ways to treat and manage arthritis. The fact remains that arthritis does come with limitations. We understand how the pain and limitations of arthritis can stop a fitness journey before it even begins. That’s why we curated a list of core exercises that are both manageable and effective. These exercises are designed to get you over that initial starting block. We also added instructive illustrations, tips and modifications to make things easier if you’re having trouble. Why do I need to exercise my core if I have foot pain? The core connects everything in our bodies. Contrary to popular belief, our core does not simply mean our abdominal area: It actually includes the muscles that support our spine and pelvis, extending from the diaphragm to the abdomen, pelvic floor, hip flexors, groin, buttocks and upper thighs. These muscles also play a critical role in supporting your bodyweight. If the core is weak, it puts extra burden on the feet and ankles, which increases your chances of experiencing foot pain and injury. Therefore, a strong core truly is the cornerstone for functionality and physical health. Since core exercises keep everything working harmoniously, they are a critical component of effective arthritis treatment. They are proven to help take pressure off your joints, particularly the spine and hips. They also work as preventative measures to slow joint damage and improve stability and balance. With that said, let’s look at some easy core exercises that can help people with arthritis! These exercises are a great starting point for people with pain, mobility issues, or beginners who haven’t exercised before. Be sure to also check out our Pinterest board and stretch series for additional simple routines that can help with a wide array of other foot conditions. Beginner Tips to Help You Out Keep the following tips when doing these exercises: Focus on the muscles you are trying to target: A lot of exercise is mental, so thinking about your form and the muscles you’re trying to work will go a long way toward strengthening them. If you don’t feel those muscles working, adjust your form until you do. To help you out, we made diagrams highlighting the targeted areas. Only move as far as you need to feel the muscles working; don’t force yourself: Extending your body beyond that point doesn’t actually achieve much and can cause injury. Don’t worry if you can’t move as far as the example – so long as you feel those muscles working, you’re good! If an exercise isn't working, try a different one: There are many ways to exercise the same muscle groups, so if there’s an exercise that’s beyond your limits, don’t worry - leave it and try another one that works better for you! Don't forget to breath! Okay, this may seem obvious, but a lot of people forget to breath when they exercise. Take deep controlled breaths as you move your muscles; don't hold your breath or pant. Start slow: Typically, you would aim for 3 sets of 10 reps for each exercise. But to start, you can try for less and gradually work your way up. Cat Cow The cat cow stretch is also an excellent arthritis exercise for lower back and neck pain. It improves flexibility and your range of motion by managing joint stiffness and maintaining the elasticity of the muscles around your spine. This exercise can also help strengthen the spine and stimulate blood flow. Web MD notes that this is critical for those with rheumatoid arthritis. To do this exercise: Start on all fours with your arms aligned with your shoulders and hips aligned with your knees. While inhaling, bend your back upward into the shape of the letter C and let your chin rest on your chest. This is the “cat” pose. Then exhale as your stomach extends downward towards the ground, raise your chest, and tilt your head and buttocks upward. This is the “cow” pose. Repeat by trying to reach a goal of ten times per rep. You can also do this series as a stretch by holding each pose for 30 seconds. It feels fantastic after a long workday sitting at the computer. Modifications: Don’t worry if you’re not able to move or stretch all the way; just extend to the point that you feel comfortable and feel it in the areas highlighted in the diagram above. If you’re having trouble feeling it, try moving your hands a bit and adjust your position. Where you’ll feel it: When you’re doing the cat pose, you’ll feel a stretch in your back region. When you’re doing the cow pose, you’ll feel it in your chest and abdominal area. (see the above diagram for reference) Lying Single-Leg Raises Those with arthritis-related lower back pain often notice discomfort and soreness in the hip flexor and gluteal (buttock) region. The funny thing about pain is that even though we may feel it in the hip or butt (a literal pain in the you-know-what), because everything is connected, the pain in fact originates from the back. That’s what makes lying single-leg raises so great: In addition to toning the muscles in your abdomen and legs, lying single-leg raises strengthens your hip flexors (the muscles in your pelvic and groin region) which helps with help with pain management. To target your arthritis symptoms as much as possible, it’s essential to make sure you alternate between legs when doing this exercise. To do this exercise Start by lying on your back with your arms flat next to your sides. Keep your left leg bent with your foot on the ground and your right leg straight and flat to the ground. Lift your right leg towards the top of the left knee while keeping it straight. Hold the position for two seconds before slowly returning your leg back down. To start, you can aim for a goal of 10 reps per set, doing 3 sets (you can reduce this number if you need to). Switch legs and repeat. Modifications: You don’t need to raise your leg all the way up. You only need to raise it high enough that you feel your abdomen working. Where you’ll feel it: You’ll feel this one primarily in the abdominal region. You may also feel it a bit by your hip flexor/pelvic region as those are the muscles that work hardest during this exercise. Remember: don’t force yourself to move more than you comfortably can. Chair & Wall Squats A squat without a safety net can feel quite difficult for beginners with arthritis. That’s why a chair squat is a great foundation for getting used to this type of movement. Chair squats can improve the stability in the knee, hip and leg joints. Squats are a great all-in-one core exercise because they target multiple muscles groups in your core. This makes them very popular with physiotherapists. To do your chair squats: Use a chair that can stay planted firmly to the ground. A non-cushioned chair is ideal Stand in front of the chair and face forward. With your arms extended outward, slowly bend your knees and lower your hips. Each time lightly touch the seat of the chair with your buttocks. Make sure you do this in one controlled motion (you want to avoid flopping onto the chair). Return to starting position and try to do 3 sets of 10 reps, if comfortable. Wall Squats (Easier): If you’re having trouble keeping your balance, or find yourself dropping onto the chair, you can then modify this exercise by doing it against a wall instead. To do a wall squat: Lean your back straight against a wall and plant both feet about 1-2 feet in front of you. Use the wall to keep your back straight and support your weight as you slowly lower yourself in a controlled manner. Make sure your knees don’t extend beyond your toes as you lower yourself. If they do, try putting your feet further out, or don’t go down as low. Slowly raise yourself back up to your starting position, and then repeat Modifications & Adjustments: Only go down as low as you comfortably can while still feeling your muscles working – you don’t need to go down all the way. If your arthritis typically affects your knees, don’t go down as low; the less you lower yourself, the less your knees have to bend, which means less strain. It’s important to rest if your knee pain flares up. Where you’ll feel it: You’ll definitely feel this one in your thighs. You also want to feel it in your butt and abdominal area. If you’re not, try adjusting your form, slow it down, or clench your abdomen and buttock as you squat. Towel Scrunches (Toe Curls) As a foot clinic, we haven’t forgotten about exercises targeting arthritis-related foot pain. Your feet have three dozen joints, and since arthritis causes joint deterioration, these pain flare-ups can easily occur in our feet. Towel scrunches can help relieve joint stiffness in the feet for arthritis patients. Working the foot muscles during exercise can also prevent your muscles from becoming weak or atrophied due to neglect. This only contributes to worsening pain and mobility problems. To do towel scrunches: Lay a towel flat to the ground. Sitting near the edge of a chair, keep your feet planted to the ground. With curled toes, scrunch your feet and take hold of the towel. Pull the towel towards you with your toes and then release it. Ease into doing ten reps of towel scrunches. Where you’ll feel it: You’ll feel this one in the feet, although it may not feel as intense as some of the other exercises. Tip: This is a great exercise to do when you’re sitting on the couch watching TV (who said TV was a waste of time!?) Looking For More Exercises For Arthritis? There are just simply too many great core exercises to cover in one article. So, we listed a bunch of other ones you can try. Just click on the link to learn more! Bird Dog Chest Raises Planks Clamshells Some of these (and more) will be featured in Part 2 of our Beginner's Guide to Exercises for Relieving Arthritis, so stay tuned!

December 31, 2021

New Year’s Resolutions To Get Your Feet On Track For 2022

New Year's resolutions can be an excellent way to determine what goals we want to achieve over the next year. After setting those goals, the next step is usually figuring out how to make those dreams a reality. It takes diligence and effort, but it's also essential to make sure your milestones don't seem too impractical. One ever-so-common New Year’s resolution is to get into shape and become more physically active. Many people have become more sedentary due to working from home during the COVID-19 pandemic. Furthermore, countless people struggle with foot conditions and other barriers that may make physical activity seem intimidating or impossible. With images of super athletic, perfectly toned bodies littering fitness sites all over the internet, it can sometimes feel like people who are naturally athletic hold a monopoly over physical fitness, and people with disabilities, chronic pain and health issues are to look elsewhere. Luckily, this isn't the case. There are in fact many steps you can take towards becoming more active - even with foot pain or mobility issues. Feet First is here to let beginners and people with all kinds of health concerns know that a healthy, active lifestyle is possible for anyone – regardless of your physical condition or limitations. Fitness doesn’t have to mean going to the gym everyday, losing weight or getting a Pelaton bike - it comes in many shapes and forms, and can be adapted and modified to suit your body and medical needs. To start your new year off the right way and help you reach your health goals, we have some simple tips to improve your lifestyle and keep your feet (and the rest of your body) feeling happy and healthy. Find an Enjoyable Recreational Activity Who says that being physically active can't also be fun? Taking part in a new hobby that gets your heart pumping and your feet moving doesn't have to be a chore. You can also mix it up and enjoy a combination of your fave activities. This helps you not drag your feet and dread your workouts! Here are a few ideas: Go for walks or runs (make sure you have supportive footwear!) while listening to your favourite music or podcasts. You can also check out this article on getting 10,000 steps per day. Learn a new skill while exercising by taking a dance class, learning yoga or joining a sports team. Involve a friend! Doing activities with a friend doesn’t just make it more fun; it can also keep you both motivated to stay the course. Cardio can become one of your favourite passions if you find a suitable machine - and it doesn't have to be a treadmill! If you have joint pain, you can invest in your own elliptical or use the ones at the gym. Ellipticals are one the most adaptable and accommodating machines for people with foot and joint pain: You can reap the benefits of running without the heavy impact on your joints or placing too much pressure on certain parts of your feet (ball of foot, heel, etc). Get Organized and Determine a Plan of Action Regardless of if you want to start going to the gym or exercising from home, you'll need to be smart and set realistic expectations for yourself. Beginners can often overwhelm themselves quickly with unattainable goals and end up giving up before they even get started. Sometimes, the best way to achieve your New Year's resolutions is to break them up into several attainable resolutions. This helps your goals not seem so overwhelming that you let your resolution fizzle out before February hits! Here are some ways you can avoid falling into that trap: Take the time to write down what your goals are. Are you looking to manage your pain? Do you want to feel stronger and more agile? Determining specific goals sets the foundation for the rest of your physical activity journey. One great way to do that is to set SMART goals. SMART goals are more than just being “smart”; it’s actually an acronym (Specific, Measurable, Achievable, Relevant, Time-bound) and super-effective goal-setting tool that helps you actually achieve the goals you set. To learn more about SMART goals and how to organize your goal-setting process, check out VeryWellMind’s guide to setting SMART goals. You can also google “SMART goals” to find different worksheets to help you out. Start small. When you start slowly and comfortably, your range of motion, strength and endurance will eventually follow. For example, when performing strengthening exercises, make sure you use low weight settings to start - or no weight at all (just doing the motions and focusing on form is a great starting point). If you start with too much weight or too high of an intensity, you can easily injure or strain your muscles, ruining your chances of hitting the gym next time. If you're able, consulting with a personal trainer or fitness expert may be a good idea. You can also look online for several beginner workout routines or download a fitness app for beginners. Adapt the activity to suit your body and existing lifestyle. Your life probably isn’t going to get any less busy, so if you don’t have time to go to the gym everyday now, that likely won’t change in the new year. Instead, find a quicker activity that better accommodates your schedule. Likewise, if there’s an exercise that doesn’t work with your body’s limitations, modify the exercise so that it does. When embarking on your fitness journey, remember: adapt the activity to fit you, not the other way around. After all, we want something that is sustainable and achievable. Keep a journal. If you have a daily calorie-burning goal, you can write down how many calories you burn each day in a journal. You can also jot down the exercises you do every time you work out. This will help you keep track of your progress. If you prefer using your smart phone to a pen and paper, you can track this on a fitness app. Maintain a workout calendar. Healthline notes that beginners should exercise about two to three days per week. To make sure you're getting those workout days in, you can create a workout calendar on your smartphone or somewhere in your home. Recover. You have to make sure you rest and don't burn out. If you don't rest for a few minutes in between sets, you can tire out far too quickly, not complete your goals for the day, and risk injury. In fact, rest periods help recover and build muscle. That’s why the second and third sets often feel easier than the first. It’s also why experts also recommend incorporating rest days into your workout schedule. Don't Forget Foot Care A good foot care regimen is crucial for fitness beginners learning the ropes. Naturally, you have to make sure you're wearing shoes that fit snugly and offer arch support, cushioning, enough room and breathability. Critical factors like stimulating blood flow, moisturizing and exfoliating are also important if you have any foot conditions. It's also important to make sure you regularly change your socks and watch how much your feet are sweating while you work out. Neglecting moisture build-up can lead to issues like athlete's foot and fungal infections. For more detailed info, you can check out the following Feet First Clinic articles on how to maintain foot care: 12 Years of Foot Care Top Recommended Products to Help With Your Winter Dry Feet 5 Amazing Foot Care Products From Gehwol The Best Shoes From ASICS Supportive Footwear For Your Workout Choosing The Perfect Winter Running Shoes Incorporate a Stretching and Strengthening Routine While you establish your new fitness routine, you should also set aside 5-10 minutes a day to do some stretches – and that includes the feet! Stretching your feet comes with a wide range of benefits, including improved flexibility, muscle tone, blood circulation and pain management . To optimize the benefits of stretching, try doing so before and (most importantly) after your workouts. Neglecting to stretch after exercise can cause your muscles to tense up too quickly after working out and lead to stiffness and potentially injury. Foot stretches are also a good idea for people struggling with pre-existing foot pain. Low-impact strengthening exercises can also work wonders for your feet, help enhance your workout performance and improve your range of motion. Strengthening exercises can also help with muscle soreness and reduce your chances of injuring yourself. According to Healthline, "strength exercises will allow your muscles to provide better support and protection for your foot as a whole." This is super important for people with physical health concerns, like chronic pain and arthritis. Now, when we talk about strengthening exercises, we don't mean pumping iron at the gym – quite the opposite! Good fundamental strengthening exercises should require minimal effort and are often rehabilitation focused. Physiotherapists often prescribe these exercises for people with mobility concerns; you can even do them when you’re sitting on the couch watching TV! For the best results, you should do strengthening exercises around 5-10 minutes, three times a week to start (you can do them at the same time as your foot stretches). Fitness beginners with chronic pain and arthritis (i.e.: rheumatoid arthritis, gout and osteoarthritis) should pay particular attention to strengthening exercises. This is because strengthening the muscles connected to the feet, ankles, and knees can help slow joint degeneration and reduce strain. To learn some foot stretches and strengthening exercises, check out our Pinterest board! It's full of simple routines that both help people with foot conditions and serve as excellent warm-ups. Contact a Foot Clinic Sometimes, we want to embrace an active lifestyle, but chronic foot or ankle pain can be an obstacle. That's where seeing a licensed foot specialist can help. Chiropodists can treat many painful foot conditions and set the groundwork to help their patients ease into an active routine. The following are just a few ways chiropodists can help people with mobility problems start exercising: Custom Orthotics: Corrective shoe inserts moulded to fit your feet can go hand-in-hand with beginner exercise. During a custom orthotic assessment, your chiropodist can create the perfect pair for you. After inserting them into your favourite sneakers, you will soon notice how much they can compliment your exercise. Orthotics are especially beneficial if you have ankle stability problems and an abnormal gait. They can help regulate how you walk, position your feet more favourably and reduce pressure and strain on your feet while you exert energy. This helps manage and prevent any foot pain you have from getting worse after exercise. Specifically, people with flat feet, high arches, plantar fasciitis, bunions and other musculoskeletal foot conditions can exercise more comfortably with orthotics. Orthopaedic Shoes: A chiropodist can perform a footwear assessment at Feet First Clinic and recommend orthopaedic footwear to accommodate your needs. After your appointment, they can suggest specific shoes or write a prescription. At Feet First, you can select the perfect pair of orthopaedic footwear the same day as your appointment. Our footwear team can help you find a pair in line with your chiropodist's recommendations. Chiropodists can discuss the benefits of high-quality over-the-counter insoles with patients. Many Superfeet insoles are designed to help with physical activity and easily fit into your workout shoes. At your assessment, your chiropodist can also prescribe exercises and stretches that will help your specific foot concerns

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!

April 1, 2024

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

As the seasons transition and we bid farewell to the winter chill, it's time to update our footwear game for the vibrant days of spring. This year, the trends are about combining style with functionality, ensuring your feet look and feel good. From casual sneakers to rugged hikers, here are the top trendy shoes for spring footwear trends for 2024 that will elevate your style while keeping you comfortable and prepared for whatever the season throws. Sneakers Sneakers, particularly those embodying Converse style, combine timeless fusion and a bit of flair. Pair them with jeans for a laid-back vibe, or dress them up slightly for an elevated look. Ara Fusion Lilly First up on our list of trendy shoes for spring 2024 are the Ara Fusion Lilly sneakers in a sleek grey hue. These sneakers blend style and comfort effortlessly, making them perfect for the transitional period before summer arrives. Their classic sneaker silhouette and subtle grey colour are versatile enough to pair with any outfit, from jeans and a tee to a casual sundress. Plus, their stretchable, breathable construction is perfect for accomodating bunions and hammertoes, so your feet stay relaxed and comfortable all day. Slip-ons Slip-on sneakers allow individuals to slide them on and off effortlessly with no fuss. Wear slip-ons to run errands or to more casual outings without sacrificing comfort and style. NAOT Okahu Slip-ons are a must-have for any spring wardrobe, and the NAOT Okahu in black is a stylish choice that ticks all the boxes. These sleek slip-ons feature a minimalist design with a comfortable footbed that moulds to your feet for a personalized fit. Whether running errands or meeting friends for brunch, these shoes will keep you looking effortlessly chic while providing the support your feet need. They're perfect for those days when you're on the go. Transitional sneakers Transitional sneakers are another one of our top spring footwear trends. Their adaptable nature allows wearers to effortlessly go from work, to errands, to city strolls, complementing a range of outfits and lifestyles with their understated yet contemporary allure. Clarks Nalle Lace For a versatile shoe that seamlessly transitions from day to night, look no further than the Clarks Nalle Lace. These sneakers feature a classic lace-up design with a modern twist, making them perfect for the in-between period before summer arrives. Their lightweight construction and breathable materials ensure your feet stay comfortable all day, while their sleek silhouette adds a touch of sophistication to any outfit. Whether heading to the office or out for a night on the town, these sneakers have you covered. Clarks Craft Swift Men, step up your shoe game this spring with the Clarks Craft Swift. These casual shoes combine style and functionality, making them perfect for everyday wear. Whether running errands or meeting friends for a casual outing, these shoes will keep you looking sharp and comfortable. Their durable construction and supportive footbeds ensure long-lasting wear, while their classic design adds a touch of sophistication to any ensemble. Their versatile black colour makes them easy to pair with any outfit. GORE-TEX sneakers Engineered with GORE-TEX membrane, these sneakers offer exceptional waterproofing and breathability, keeping feet dry and comfortable in any weather. ASICS Gel-Sonoma GTX For adventurous souls who love to explore the great outdoors, the ASICS Gel-Sonoma GTX hikers are a must-have for spring 2024. Thanks to their GORE-TEX construction, these rugged shoes are designed to tackle any terrain, from rocky trails to muddy paths, while keeping your feet dry and comfortable.

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:

Top 5 Best Flexibility Stretches

Why is Flexibility Important?

How To Improve Flexibility

1. Hamstring Stretch

2. Hip Flexor Stretch (Runner’s Lunge)

3. Side Bends

4. Standing Forward Folds

5. Big Toe Stretch

Learn Even More From Feet First Clinic!

Related Services & Conditions

Newsletter Signup

Related Posts

A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1

New Year’s Resolutions To Get Your Feet On Track For 2022

Innovative Treatments for Common Foot Problems in 2024

Preventing Sports Injuries: Essential Foot Care for Athletes

The Role of Nutrition in Foot Health

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

The Science of Walking: How Foot Mechanics Impact Your Health

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

Useful Links

About Us

Our Newsletter

Carolina Charles

Patient Relation Coordinator (She/Her)