Toronto Trails for Winter Hikes

February 22, 2021

With proper footwear and outdoor gear to keep you warm, a little snow (but maybe a little ice on some days) shouldn’t keep you away from the hiking trails this winter! With restrictions on life at present, it is still possible to spend some time outside. Refuel your spirit with some time out in nature. The Greater Toronto area has some great trails that are worthy of exploration.

Evergreen Brickworks

Located in the Don Valley, it is one of the best markets I’ve been to over the years. I love the beautiful integration of the outdoors into the building’s architecture, representing their mandate for sustainable living. The trail itself will take you about 20 minutes to get to the top with stunning views. It’s a magical place, where under normal circumstances you can enjoy a nice warm drink and a little shop at the facilities afterward.

Humber River Recreational Trail

This 8.2 km paved trail is an ideal distance on a sunny afternoon. It’s a good option for those who live northwest in the city. It is also approachable by transit, and there is free parking. Given its location, it can be a bit busy, so it is worth considering times that may be a little quieter.

High Park Area Trails

Partially paved and partially dirt, this can get a little mucky in the snow. However, if prepared with the proper footwear, and perhaps you have a four-legged friend up for an adventure, these trails will do the trick. With just over 5 kilometers available for exploration, and minimal elevation within the well-known park, it offers easy accessibility to all.

High Park is also conveniently close to the Feet First Clinic, located in Bloor West Village. This would be a great place to roam around after your appointment or try out your new boots!

Scarlett Mills Park

A 3.5 km trail with moderate elevation in terrain, this trail is great for a quick hike! It is also great for snowshoeing and biking. Located in Etobicoke, it’s a great location for a little bit of a challenge in it’s terrain, giving opportunity to try out different winter activities on this trail.

Beltline Trail

Not too far from the Brickworks trail mentioned above, the Beltline is an 8.9 km out and back trail. It’s a mainly flat path, so the terrain isn’t too treacherous for explorers of all levels. It’s a great multi-activity trail for this reason too. A bit of a longer jaunt, if you are looking to keep warm, make sure you keep yourself heated up by layering or moving quickly! Don’t forget to enjoy the scenic views of course.

Looking to be fully equipped for your winter hikes?

At Feet First we can assess your needs for proper foot health and make sure you have on footwear for safety and comfort! Call us today at 416.769.FEET (4338) and book your appointment or inquire about our boot inventory!

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

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

PrevPrevious Heart Health and Your Feet

NextNext Simple Hacks To Prevent Cracked Toenails

Related Services & Conditions

Orthopaedic Footwear

Compression Stockings

Newsletter Signup

Get biweekly health information and advice from our experts.

September 7, 2023

Foot Arch Pain: Causes, Prevention, and Treatment Strategies

Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan. Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort. Read more about common causes, prevention tips, and treatment strategies for foot arch pain. Causes of Foot Arch Pain Flat Feet or Fallen Arches Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area. Overuse or Excessive Physical Activity Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region. Plantar Fasciitis Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain. The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest. Achilles tendonitis Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain. Footwear Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time. Acute Injury or Trauma An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain. Prevention of Foot Arch Pain Proper Footwear Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods. Arch-Supporting Insoles or Orthotics Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints. Gradual increase in activity If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse. Maintain a healthy weight If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain. Stretching and strengthening exercises Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain: Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg. Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat. Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds. Treatment Strategies for Foot Arch Pain Rest, ice, compression, elevation Rest: Give your feet ample time to rest and avoid activities exacerbating pain. Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day. Compression: Use compression socks or stockings if you find inflammation and swelling build-up. Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling. See more about the RICE method of recovery in our blog spotlight. Pain relief NSAIDs Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage. Physical Therapy Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort. Taping or bracing Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape. Shockwave therapy Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain. Night splints A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis. Surgery In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.

September 4, 2023

Best Shoes for Teachers 2023

Teachers spend long hours on their feet, so choosing comfortable and supportive shoes is essential to prevent foot fatigue and discomfort. From standing at the front of the classroom, traveling to or from work, or walking between classrooms, teachers put their feet to the test every day. The best shoes for teachers offer a combination of cushioning, arch support, stability, non-slip soles, and durability. The right pair of shoes can make a difference in a teacher's daily life, providing comfort, support, and style that keeps up with their fast-paced roles. The Ontario Physical Activity Safety Standards in Education suggests that "appropriate footwear is a shoe designed for athletic activities with a sole that provides traction and is secured to the foot." Without the proper footwear, teachers are at greater risk of developing two common foot conditions: plantar fasciitis and Achilles tendonitis. In this guide, we list our recommendations for the best shoes for teachers to maximize comfort and keep your feet feeling great all day. Saucony Saucony has a wide range of footwear, including athletic, athleisure, and sport-specific shoes. With a strong focus on running shoes, Saucony caters to various running styles and preferences and is known for its durability, support, and cushioning. For teachers, we recommend the Saucony Triumph 21 for those looking for a more athletic shoe or the Saucony Shadow Original and Jazz Triple for a more casual appearance. Asics ASICS shoes are amongst the most popular in the world. The brand's GEL cushioning system makes them a great choice to protect your feet and keep them feeling their best. They have great shoes for walking and standing, like the Asics Gel-Nimbus 25 (for people with neutral gaits or high arches), the Asics Novablast 3 for those seeking a rocker sole, and the Asics Gel-Kayano for those requiring a stability shoe. Apex Apex shoes provide ample support, cushioning, and ergonomic design to promote proper alignment and alleviate common foot ailments. From orthotic-friendly features to diabetic footwear options, APEX aims to accommodate diverse needs, ensuring individuals with conditions like plantar fasciitis, arthritis, or diabetes can experience improved comfort and mobility. Look at the Apex Boss Runner Active Shoe for a supportive and comfortable option on the job. Anodyne Anodyne footwear specifically caters to those with diabetes, neuropathy, and other foot-related sensitivities. Their footwear features extra depth and roomy toe boxes to provide ample space for toes and accommodate custom orthotics. In addition, Anodyne shoes also often incorporate seamless interiors to minimize irritation and pressure points. The Anodyne No. 75 or No. 72 Casual Sport shoes are excellent for teachers mixing comfort and style. Mephisto Mephisto shoes strongly emphasize quality and feature the brand's soft-air midsole technology. Their shoes prioritize shock absorption and cushioning, which reduces impact on joints and promotes a smoother walking experience. Mephisto offers both casual and dressier options like the Mephisto Wing or Majestro. ara Shoes ara Shoes blend of fashion and functionality appeals to individuals seeking versatile footwear that combines style and comfort. Look at the Ara Leigh footwear line from Ara Shoes for a solid shoe choice for teachers' working hours. Portofino Portofino shoes are backed by Italian craftsmanship and offer a premium footwear line for a more formal look. Whether it's delicate stitching, exquisite leather, or refined silhouettes, Portofino Shoes blend traditional artistry and contemporary aesthetics. Consider the Portofino DY-5068 model if you're a teacher in the market for new shoes. Clarks Clarks shoes combine form and function. They're also backed by close to 200 years of innovation. The Clarks Unstructured Line is excellent lightweight footwear with flexible soles, ideal for long days on your feet. We recommend the Clarks Nalle Lace or the Clarks Court Lite Wally outside the Unstructured line.

August 24, 2023

Summer and Swelling Feet: How to Prevent Foot Inflammation in Hot Weather

Most are thrilled when the temperatures warm up. But for some people, the summer and swelling feet are a dreaded yearly occurrence. Foot inflammation in hot weather happens when sweltering heat causes our blood vessels to dilate, leading to fluid pooling in the legs and feet. This is also called heat edema. Those with underlying health or foot conditions can be more prone to foot inflammation in the summer. Still, young and healthy adults who exercise in high temperatures or gyms without proper ventilation can also experience it. For those wanting to prevent foot inflammation this summer, there is hope. Let’s check out several ways you can keep your feet cool and comfortable. Photo Source: Photo by brgfx on Freepik Exercises and Stretches PHoto by FreePik Boosting your blood circulation with movement and activities can reduce foot swelling (not to mention the other foot health benefits you can enjoy). Try a solid, low-impact exercising and stretching routine, performing a few sets twice daily. Compression Stockings Compression socks place pressure on the feet and legs so fluids cannot pool as easily. They also boost blood flow. That said, compression stockings are generally not recommended for diabetes patients. If your swelling feet are a diabetes symptom, you should seek other relief methods. Compression socks can also be uncomfortable during the summer, so make sure you wear them indoors in cool spaces. You can also try lighter, sheer hosiery instead of knee-high socks. Orthopedic Shoes Wearing the right shoes can help accommodate larger, swollen feet and prevent your heat edema from worsening. Look for orthopedic shoes and medical shoes with extra cozy and protective features, such as more width and depth, stretchy fabric, easy adjustability (like velcro and buckle closure straps), and removable insoles you can replace with orthotics if needed. Summer and Swelling Feet: At-Home Foot Care Tips for Preventing Foot Inflammation Chiropodists and other healthcare professionals recommend the following tips for reducing heat-related foot swelling: Eat magnesium-rich foods or take supplements. Studies show that foot swelling is often a result of magnesium deficiency. Lower your sodium intake. Stay hydrated. Soak your feet in an Epsom salt bath. Stay in cool, air-conditioned areas and avoid hot temperatures when possible. Photo by FreePik

August 22, 2023

Understanding Beau’s Lines: The Science Behind These Nail Changes

Beau's lines are changes in your toenail anatomy and appearance that may indicate an underlying illness. These changes can be difficult to detect unless you inspect your nail health, so it's important to take note if you see them. Systemic illnesses, which affect the entire body rather than a single organ or body part, may be the reason behind your nail changes. Photo by jannoon028 from FreePik The Science Behind Nail Changes: Beau's Lines Beau's nails generally look like deep, horizontal grooves that go from side to side, almost as if you have a band wrapped around your finger that astoundingly makes an indent in the nail. They can affect both adults and children. They are your body's way of telling you, "Hey! I have too much to focus on right now, so I'm neglecting your normal nail growth pattern." This means that Beau's nails aren't a problem but a symptom. Similar to your hair and skin, aesthetic changes to toenails and fingernails often serve as a warning your general health is under attack in some way. Research suggests that illnesses interrupt natural nail matrix growth and that the longer you suffer from an illness, the deeper the grooves can become. Photo by Rawpixel.com from Freepik Do Beau's Lines Mean Something Is Wrong With My Health? Not necessarily, but systemic illnesses are often the reason behind these deep nail grooves. If you notice them, you should see your family doctor immediately. If you know you're suffering from an illness and notice Beau's lines, there is a high chance the two are connected. Beau's lines may also linger for a while after you've recovered from your illness or begin treatment. You may have a serious illness if you have more than one nail with Beau's lines, but if you just have one, it may be from a toenail infection, blunt-force trauma injury, or exposure to cold temperatures. However, Beau's lines in all 20 fingernails and toenails often indicate disease or aggressive treatment for a disease, like chemotherapy. Some common causes of Beau's lines include: Heart attacks and poor heart health Pneumonia Strep infections Measles Mumps Diabetes High fevers/infections Infections in the nail fold Malnutrition Skin disease Thyroid conditions Hypocalcemia (low calcium) Raynaud's Disease Severe emotional stress, traumatic life events, and generalized anxiety disorders can also wreak havoc on nail growth. Treatment Getting rid of Beau's lines depends on how successfully you treat the underlying cause, whether it be injury, illness, stress or infection. However, chiropody treatments like Onyfix or medical pedicures can help encourage proper nail growth and keep your nails clean while you treat the root cause.

July 20, 2023

Cold Feet Remedies: How to Keep Your Feet Warm and Comfortable

Most of us experience cold feet metaphorically when we’re hesitant and nervous. But your feet can also feel cold to the touch if you suffer from a nerve disorder or poor circulation caused by a foot condition. Fibromyalgia, heart disease, diabetes and Raynaud’s disease are some of the most common causes of chronically cold feet. But knowing why your feet are chilly and clammy 24/7 is only one step towards relief. Let’s look at some of the best remedies for cold feet and how you can achieve optimal foot comfort. Cold Feet Remedies Exercises and stretches Compression stockings Orthopedic slippers Additional remedies Photo by wirestock from FreePik! Exercises and Stretches The link between circulation and cold feet is clear, so naturally, one of the best ways to keep your feet warm is by practicing foot exercises and stretches. From stretching and flexing your toes to ankle rotations to writing the alphabet with your big toe — there are dozens of low-impact foot exercises you can try. You can also perform most of these while sitting if you have mobility troubles. Compression Stockings Compression socks may help with chronically cold feet. Not only do they offer a layer of warmth, but they also work by helping your blood vessels work more efficiently, improving your body’s circulatory function. That said, if you have diabetes, you may want to look elsewhere for cold feet remedies, as compression socks may slow diabetic wound healing. They may also have the opposite effect of what diabetes patients need and restrict blood flow. Orthopaedic Slippers Orthopedic slippers can be an excellent foundation for your feet while lounging around the house – and we’re not talking about flimsy hotel slippers. Most varieties of orthopaedic slippers are snug and encompass the entire foot like a pair of shoes would. Slippers can be made with faux-fur collars, shearling linings, and high-quality uppers and footbeds that all work together to keep your feet toasty. Additional Ways of Keeping Feet Warm It’s tough to narrow down all ways to heat your cold feet. Here are some more remedies to consider: Try products like heated foot pads or toe warmers. Enjoy a warm foot bath, using a foot soak product from Gehwol to trigger as much blood flow as possible. Speaking of foot baths, establishing a full foot care routine with medicinal moisturizers will take foot comfort to the next level. Ensure your shoes accommodate your foot condition and promote a healthy foot environment and breathability. Double up on your socks. Wear waterproof shoes to repel cold water. Remember, chronically cold feet are not a normal experience for most. It’s always best to check in with your chiropodist to ensure your remedies will help your condition.

June 22, 2023

Understanding the Bones of the Foot: A Comprehensive Guide

The human foot has 26 bones, 39 joints, and over a hundred muscles, tendons and ligaments that keep it working properly. Let's learn about the most important bones of the foot, what they do, and their role in foot health. Understanding the Bones of the Foot Tarsal Bones Metatarsal Bones Phalanges Treatment Options for Bone-Related Foot Pain Causes Photo by macrovector on Freepik Tarsal Bones Mount Sinai notes the tarsal bones in the foot are responsible for ankle movement and make up the rear of the foot. There are seven tarsal bones in total: The Talus Bone: This is a small bone, sometimes called the ankle bone, that helps you stand and keeps your ankle moving smoothly. The Calcaneus Bone: Also called the heel bone, this is a large, strong bone at the back of the foot that transfers body weight to the ground. The Tarsals: Five bones that work together to form the midfoot arch. The formation of these bones may pronounce your arch (high arches) or flatten it (flat feet). The height of your arch determines the level of arch support you need from your shoes or custom orthotics. Tarsal bones also act as critical attachment points for various leg and foot muscles. Metatarsal Bones Five tubular bones in the middle and the top of the foot (the forefoot) connect the tarsal bones to the phalanges. Metatarsal bones look similar to each other and are numbered one to five, or from medial to lateral, by healthcare professionals. Each bone contains the following parts: Proximal base: Connects to the tarsal bones Slender shaft: Extends along the forefoot. Distal head: Connects to the phalanges in the toes Metatarsal bones are the most vulnerable to blunt-force foot injuries. Their main function is to support body weight, help with balance and walking, and they play a role in forming foot arches. Phalanges The phalanges are 14 bones that make up the toes. The big toes and other toes consist of different phalanges: Big toe: Consists of the distal (joint close to the top of the toe) and proximal (joint in the middle of the toe) phalanges Other toes: Consist of three smaller phalanges called sesamoids, which look like pea-shaped bones Phalanges bend your toes properly and help with lateral movements, navigating strange surfaces, and balance. Image by brgfx from Freepik Treatment Options for Bone-Related Foot Pain Causes Foot pain often correlates with the bones of the foot, namely blunt force trauma (stubbing your toes, dropping an object on your foot, etc.) and stress fractures. Here are some additional common issues: Osteoarthritis: Causes inflammation and pain via degradation of the cartilage in the joints Bunions: Associated with arthritic changes in the bones of the foot Sesamoiditis: Pain and inflammation in sesamoid bones in the toes Hallux Rigidus/Limitus: Decreased range of motion and stiffness in the big toe joint Hammertoes: Bent and contracted toes caused by arthritic changes Practicing foot care by performing stretches and exercises before and after all activities can help with many of these problems. Gentle exercises can also be a part of the rehabilitation process for healing fractures and trauma. However, if your injury is acute, you should practice the RICE method from home (rest, ice, compression elevation) before beginning rehab. Other treatment options include wearing proper footwear and inserts, taking a safe amount of anti-inflammatory medications, splinting, bracing and taping methods, aligners, and potentially shockwave therapy. You may need surgery if your condition is considered prolonged and severe.

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!

Book an Appointment

Book an Appointment

416-769-FEET(3338) 2481 Bloor St. W, Toronto info@feetfirstclinic.com

Mon – Fri: 9:00 am – 6:00 pm
Sat : 9:00 am – 4:00 pm
Sun : 10:00 am – 4:00 pm *
*alternating

Book an Appointment

Share:

Toronto Trails for Winter Hikes

Evergreen Brickworks

Humber River Recreational Trail

High Park Area Trails

Scarlett Mills Park