Trick or Treat: How to Prepare for Halloween

October 25, 2019

Are you prepared for Trick or Treating this year? Halloween is fast approaching and with the unpredictable October weather you want to be ready for anything.

Footwear & Socks

You will be spending a few hours walking around outside so the most important preparation is good footwear. Ideal footwear for Trick or Treating should be waterproof or water resistant. Avoid putting your kids in mesh running shoes as they can get too wet while running through grass or leaves. Your kids should also be wearing warm socks made out of Merino wool or Bamboo for extra moisture wicking properties. While your kids are busy running from one house to the next, you will be mostly standing. To prevent tired and achy legs, consider wearing compression stockings. Sigvaris Merino Wool Compression stockings are a great outdoor compression stocking that keeps you thermoregulated.

Be seen

The most important Halloween safety rule to follow is to be properly seen. Most Halloween costumes are too dark for the night time Trick or Treating. Consider putting your kids in brightly colored or white costumes or adding a splash of colour to their costume with reflective padding/stickers. Another great idea is for kids and adults to wear glow sticks, bracelets or headbands.

Foot Spray

After a long night of walking and running around in the wet or damp weather, it is recommended to sanitize all footwear. Bacteria and fungus thrive in warm moist environments created by excessive moisture with sweaty feet in wet or damp shoes. Gehwol Foot and Shoe deodorant helps to kill odour causing bacteria and eliminate fungal spores in shoes. It is recommended to remove the insole or orthotic inside the shoe, spray the Gehwol Foot and Shoe deodorant inside and let it dry overnight.

Sore Feet?

You have been at work all day and now you have to take your kids out Trick or Treating so get your feet ready with some extra support. If you have tired and sore feet at the end of the day, consider wearing orthotics to help align your feet in the most efficient position.

Custom foot orthotics are recommended for people who experience sore feet, heel pain, ankle pain or have too much movement/drifting in their joints (like a bunion or hammer toes) Superfeet are the best non-prescription and non-custom insole you can buy. Superfeet have a harder plastic shell which offer general arch support and are the most widely used insole for athletes.

Another great device to help your feet feel better is the Bunion Aligner.

The Bunion Aligner helps to correctly position your big toe while strengthening your muscles and ligaments around the joint.

BUNION ALIGNER POSTS — **Bunion Aligner**

Many individuals who wear the bunion aligner have found less pain around the bunion area, a wider gap between the first and second toe and less pain in the balls of their feet.

Call Feet First Clinic to book an appointment for a biomechanical assessment and gait analysis to find out if orthotics or bunion aligners are right for your feet.

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!

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March 27, 2023

Understanding Plantar Fasciitis: Symptoms and Treatment

Do you experience heel pain when you walk or stand? Is the pain exceptionally sharp in the mornings or evenings? You might have a foot injury called plantar fasciitis. Plantar fasciitis is a common condition that causes pain and inflammation in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs from the heel to the toes, becomes strained or injured. This can cause tiny tears in the fascia, leading to pain, swelling, and stiffness. In this blog post, we explore what is plantar fasciitis, its common symptoms, and treatment options. What is plantar fasciitis? Plantar fasciitis is pain or soreness in the heel and sole. It occurs when the band of tissue between your heel and toes on the underside of the foot - called the plantar fascia - becomes inflamed or irritated. The plantar fascia absorbs shock and supports the arch of the foot. Small tears can occur in the tissue when it is repeatedly strained, leading to inflammation and pain. This condition is common in athletes, runners, and people who stand for long periods. Most common symptoms of plantar fasciitis Plantar fasciitis symptoms includes: Sharp or stabbing pain in the heel or arch of the foot, especially in the morning or after periods of rest. Pain that worsens with weight-bearing activity or standing for long periods. Stiffness or aching in the bottom of the foot. Swelling or redness in the heel or arch. The most common symptom of plantar fasciitis is a pain in the heel or arch of the foot. You may experience pain in the surrounding areas due to plantar fasciitis, but discomfort is typically in the underside of the midfoot. Pain can be more intense during certain times of the day. You may experience plantar pain, even a sharp stabbing sensation, in the morning and evening. Next, let's tackle effective treatment methods for plantar fasciitis to help you recover from this foot condition as soon as possible. Plantar fasciitis treatment methods Plantar fasciitis treatment depends on the severity and longevity of the pain. Try the following treatment methods to see what works best for you. RICE: Rest, Icing, Compression, and Elevation The "RICE" method is a commonly recommended treatment for minor injuries, including sprains, strains, and bruises. RICE stands for: Rest: Reduce and avoid activities that exacerbate the pain, and rest the foot as much as possible. Resting may include taking a few days off exercise or wearing more supportive shoes around the house to strengthen your feet. Ice: Use cold therapy by applying an ice pack or dipping your feet in an ice bath or tub for 15-20 minutes to reduce inflammation and pain. Compression: Compression sleeves can help reduce swelling and improve blood flow to the feet and legs. You can also choose to wear a splint at night to stretch the plantar fascia and Achilles tendon while sleeping. Elevation: Lifting your feet above your heart by elevating your legs and feet can reduce swelling. The RICE method works best in the first 48 to 72 hours after injury or aggravation, but can be effective throughout the treatment stage. Afterward, you may gradually move the affected area and do gentle exercises to help you recover. Shockwave therapy Shockwave therapy is a non-invasive medical treatment that leverages sound waves to kickstart healing. A handheld device delivers the waves on the underside of the foot. The high-energy sound waves stimulate the growth of blood vessels and encourage better blood flow to the affected area. Greater blood flow can help reduce pain and inflammation and promote tissue regeneration. Shockwave therapy requires a series of sessions. Each session last 10-15 minutes, and the number of sessions varies based on the severity of the injury. Did you know Feet First Clinic offers shockwave therapy for plantar fasciitis? Book an appointment online or call us at (416) 769-3338. Stretching exercises Stretching exercises can help relieve the symptoms of plantar fasciitis. Specifically, stretching the plantar fascia and the Achilles tendon can effectively treat heel and arch pain. Here are some stretching exercises that may help with plantar fasciitis: Calf stretch. Stand facing a wall with your hands on the wall at shoulder height. Step back with one foot and keep it straight, with the heel on the floor. Lean forward with the other foot, keeping both heels on the floor until you feel a stretch in your calf. Plantar fascia stretch. Sit in a chair with one foot on your opposite knee. Grab the base of your toes with one hand and your heel with the other. Gently pull your toes back toward your shin until you feel a stretch in the arch of your foot. Towel stretch. Sit on the floor with your legs straight out in front of you. Place a towel around the ball of your foot and hold both ends of the towel with your hands. Pull the towel toward your body until you feel a stretch in your calf and the bottom of your foot. Generally, we recommend holding stretches for 20-30 seconds and switching sides. You should feel a light stretch and shouldn't strain the movement, or you risk overextending your muscles. Orthotics Custom orthotics are shoe inserts that fit your feet and address biomechanical issues that may contribute to plantar fasciitis. Custom orthotics can help curb plantar fasciitis by doing the following: Reduce pressure on the plantar fascia by redistributing pressure away from the plantar fascia, which can help reduce pain and inflammation. Correct foot mechanics, including flat feet or collapsed arches. Provide cushioning and support. Improve overall foot function by addressing underlying biomechanical issues and providing support and cushioning to the foot. It's important to note that custom orthotics are not a one-size-fits-all solution and may not be appropriate for everyone with plantar fasciitis. Consult a chiropodist to determine if custom orthotics are right for you. Taping Taping isn't just for athletes. Elastic therapeutic taping techniques can limit unwanted movements that increase strain on the plantar fascia. Taping can act as a lock on your feet to reduce overextending any aggravated muscles in your feet. Research finds that "in the short-term, taping is beneficial in treating plantar fasciitis. The best evidence exists for low-dye taping and calcaneal taping." The tape provides stability and structure to the muscle group. Our chiropodists at Feet First Clinic can tape your feet and toes to help treat plantar fasciitis. Self-massage Self-massage can be a helpful way to relieve some of the pain and discomfort associated with plantar fasciitis. Here are some techniques you can try at home: Ball roll. Sit on a chair and place a tennis or massage ball under your foot. Roll your foot back and forth over the ball, applying pressure to the arch of your foot. Thumb press. Sit on a chair and cross one leg over the other. Place your thumb on the arch of your foot and press firmly, moving your thumb in a circular motion. You can also use your other fingers to help support your foot and apply additional pressure. Toe stretch. Sit on a chair and cross one leg over the other. Grab your toes with one hand and gently pull them back toward your shin until you feel a stretch in the arch of your foot. Hold for a few seconds and release. Heel squeeze. Sit on a chair and place a small hand towel on the floor before you. Place your heel on the towel and squeeze your heel toward your toes, scrunching the towel. A chiropodist can recommend additional exercises for you or demonstrate how to do these self-massage techniques to do them properly on your own.

March 6, 2023

Biomechanical Analysis for Improved Foot and Ankle Function

Our gait, or the way we walk, is like our blueprint. It's unique to every individual. But there are commonalities. Gait reveals a lot about us: gait tells us how we distribute our weight when we walk, the parts of our feet which may experience too much or too little pressure, and areas of compensation. These features factor into our biomechanics – the mechanics of our body's movement. In this article, we'll talk about how a simple biomechanical analysis can help you say goodbye to foot and ankle pain and improve your foot and ankle function. What's a biomechanical analysis? Biomechanical analysis is a helpful tool for identifying and improving foot and ankle function. Biomechanical analysis can explain factors contributing to foot and ankle injuries or dysfunction, and develop interventions to improve function and reduce the risk of injury. A biomechanical analysis also determines our gait and foot type. You may overpronate or supinate, which refers to how far inwards or outwards your ankle rolls when moving. An analysis can also provide details on your foot type: you may have high, medium, or low arches (flat feet). There are three components to a typical biomechanical analysis. Range of motion assessment: A chiropodist examines your range of motion in the major joints of the foot, ankle, hip and knee. They will check how everything in your body is aligned and the symmetry between your body's left and right sides. Generally, a higher range of motion is more ideal as it permits muscles and joints work together in unison equally. Weight-bearing assessment: A chiropodist investigates how your muscles and joints distribute weight through different movements. Gait analysis: A chiropodist carefully examines your gait to see how your feet, joints and muscles move when you walk. They will also examine how you distribute your body weight during each stage of your walking motion. Video analysis may be part of the gait analysis. Video gait analysis equipment records you from different angles while you walk on a treadmill and allows for slow-motion replays to pinpoint exact flaws or trends in your movement. Once a biomechanical assessment is complete, a chiropodist can provide a treatment and prevention plan. How do poor mechanics lead to foot conditions? Abnormalities in your gait can lead to several foot and skin conditions due to uneven weight distribution. Over- or under-pronating (supination) creates a chain reaction in your feet and ankles every time you step by disrupting the proper distribution of weight and impact across your joints and muscles. Over time, specific muscle groups are over (or under) worked, which can cause irritation and, ultimately, pain and discomfort. Common foot and ankle conditions that may stem from poor mechanics include: Bone and heel spurs Blisters Bunions Achilles tendonitis Plantar fasciitis Metatarsalgia Morton's neuroma Capsulitis How can a biomechanical analysis help your feet and ankles? Once a biomechanical analysis is complete, clinicians and researchers can use the information to develop interventions to improve foot and ankle function. Improvements may include: Exercises to strengthen weak muscles Stretching to improve flexibility. Custom foot orthotics or footwear modifications to improve foot alignment. Orthotics are custom shoe inserts specific to your feet. Orthotics aim to correct or accommodate biomechanical abnormalities, foot deformities, and a variety of joint and muscle conditions (i.e., arthritis) to improve your gait and manage pain. They do this by redistributing the force and pressure placed on our muscles and joints when we move. Overall, biomechanical analysis can be a valuable tool for improving foot and ankle function, thereby reducing the risk of injury. By identifying factors contributing to foot and ankle problems and developing targeted interventions, clinicians and researchers can help individuals maintain healthy, pain-free feet and ankles. Who can benefit from a biomechanical analysis? Many people can benefit from a biomechanical analysis to better understand their feet and how they move. A biomechanical analysis can be helpful for those looking to improve their physical performance or function, whether for sports, work, or everyday activities. In addition, those who spend a lot of time on their feet, patients with physical disabilities, and anyone who experiences foot and ankle pain can benefit from a biomechanical assessment.

March 2, 2023

The Role of Chiropodists in Preventing and Treating Foot Injuries

Many different foot issues fall under the "foot injuries" umbrella. From sprains and broken bones that leave you bedridden to overuse injuries that make your days more painful, it would take a full day to discuss every foot injury in detail! That's why we're aiming to give this article a positive spin by switching the focus to treatment and how a chiropodist can help you. But first, it's important to discern between the two types of injuries and how the type you have will determine your approach to treatment. Today's blog will discuss the following: What are some common foot injuries? Examples of overuse injuries Examples of acute injuries How do chiropodists treat and prevent foot injuries? What Are Some Common Foot Injuries? When discussing foot injury treatment, it's important to distinguish the cause of the injury and whether or not sudden, acute pain is present. Some injuries cause everyday pain flair-ups that can be a real nuisance but aren't enough to make you feel like you must go to the hospital. These are "overuse" injuries because they stem from straining your muscles and joints and withstanding repetitive, mild trauma. These injuries arise when we exert intense physical activity too quickly without proper stretching, exercising and footwear. However, you don't have to be an athlete to succumb to an overuse injury; you can also develop one due to wearing ill-fitting, unsupportive shoes while working on your feet all day. On the other hand, some injuries are sudden and result from a fall or misstep. They can also result from the blunt impact of an object falling on your foot. These are often more debilitating in the days that follow the injury. Examples of Overuse / "Everyday" Foot Injuries Achilles Tendonitis: Occurs due to Achilles tendon inflammation (connects your heel and calf along the back of the foot). Plantar Fasciitis: Inflammation of the thick band of tissue that runs along the bottom of the foot (plantar fascia). Often caused by overuse, poor footwear choices and repeated walking on hard surfaces. Morton's Neuroma: Results from the irritation and thickening of the tissues surrounding the nerves that lead to your toes. Patients notice pain in the ball of the foot. Shin splints: Pain along the shin bone caused by overworking muscles, tendons and bone tissues, commonly found in athletes and dancers. Heel spurs: A calcium deposit that causes a bony protrusion underneath the heel bone. They may be painless or cause sporadic heel pain. Capsulitis (big toe or second toe): Joint inflammation in the area where the toe's base meets the foot's ball. Stress Fractures: Tiny cracks in the weight-bearing bones of the lower leg and foot due to overuse and playing sports with excessive jumping and running. Examples of Sudden (Acute) Foot Injuries Ankle sprains Broken bones in the foot due to blunt force trauma Bruises(contusions) Puncture wounds Ruptured tendons How Do Chiropodists Treat and Prevent Foot Injuries? Overuse / Everyday Injuries Treatment and Prevention Chiropodists are known for successfully treating and preventing overuse injuries. They pride themselves on giving patients the tools to manage pain and improve their quality of life. Some of the most effective services include: Custom orthotic fittings Recommending exercises and stretches Shockwave therapy Footwear modification guidance Periodic foot assessments Custom Orthotic Fittings These inserts fit into virtually all of your footwear, help stabilize your feet and ankles, and take the stress off the weight-bearing areas of the feet. They are one of the most multi-purposeful medical devices for foot injury recovery and can aid almost every foot condition. The goal is to use your foot as the blueprint to create the perfect pair of orthotics that keep your foot in the ideal position for healing and pain management. Recommending Exercises and Stretches for Target Muscles, Tendons, Ligaments and Joints Feet First Clinic's Pinterest Board has several options for stretches that help with plantar fasciitis, Achilles tendonitis, ankle strengthening, and much more. These routines are also tools you can use to strengthen your foot, protecting you from a future overuse or sudden injury. These stretches and exercises also fit nicely into your foot care regimen! Shockwave Therapy This modern and non-invasive therapy treats soft tissue injuries like Achilles tendonitis, plantar fasciitis, Morton's neuroma and muscle strain. After thorough preparation, a chiropodist uses an applicator to deliver energy pulses to the affected areas. It is a quick, pain-free treatment lasting only 5-20 minutes. Footwear Modification Guidance Chiropodists have a keen sense of what shoes to recommend depending on individual needs. A shoe fitting at a foot clinic keeps you from developing an overuse injury and can help in the rehabilitation phase of a more severe injury. Periodic Foot Assessments A foot assessment is like a full body physical that focuses solely on your feet. Likewise, you will need updates on how your overuse or acute injury is recovering and if your progress is continuing along nicely. For those without glaring foot issues, a foot assessment is recommended once per year. If you have a healing injury, you should see your chiropodist for an assessment every six months or less, depending on your situation. Sudden Foot Injuries Treatment and Prevention Now let's get into the more debilitating foot injuries. First and foremost, you shouldn't immediately see your chiropodist after experiencing a blunt form trauma injury, sudden ankle sprain or any other type of acutely painful accident. On the day you sustain such an injury (and the immediate days that follow), you may have to get MRIs or X-ray images in addition to crutches or a physical exam from a physician. You should then practice the R.I.C.E (rest, ice, compression, elevation) method from home while you take it easy and avoid walking. However, chiropodists can help immensely with injury recovery after the acute pain phase passes. Chiropody treatment for ankle injuries like sprains or broken bones in the foot typically occurs during rehabilitation or when the patient has begun healing and needs to regain control of their motion via therapeutic intervention. To learn what treatment methods are available, you can simply revert to our list for overuse injuries. You can also use the preventative measures we've already mentioned, but we have a few additional tips worth noting: Reduce your chances of ankle sprains by focusing on stretches that improve ankle flexibility and strength. Watch your step when walking and playing sports to avoid breaking a bone or sustaining a sprain. Wear shoes that offer extra ankle support to avoid sprains. To prevent accidents at home, wear shoes or orthopaedic slippers indoors and take your time walking while tired or impaired for any reason.

February 23, 2023

The Link Between Foot Health and Overall Wellness

Foot health isn't just important because it keeps the foundation of your body in good condition. There is also a direct link between foot health and overall wellness! Forgetting to practice foot care and foot pain management can trigger a domino effect that leads to other health problems. If you have a nagging sense that your body and mind feel generally "unwell," it could all stem from neglecting to take care of your body's foundation and lower extremities. Here are some of the most common problems associated with poor foot health that we'll discuss today: Back, hip and knee pain Posture and balance Heart health and diabetes Mental health Back, Hip and Knee Pain Our body's joints, ligaments, tendons and nerves need our feet to be in good shape. If they aren't, it can lead to a concerning trickle-down (or trickle-up!) effect that jeopardizes the rest of our body. The most common symptoms of this effect are back pain, hip pain and knee pain. First, your lower back will take a hit if you don't wear shoes with proper shock absorption and arch support. The effects will transfer upwards, resulting in low back pain. People who work long hours without the right footwear often notice this and not know the reason why. Furthermore, if you have frequent foot pain, it will alter your gait. This means you adopt abnormal walking patterns to navigate life with chronic pain, such as using your tip-toes or the outside of the feet to bear weight. The unusual walking pattern causes extra strain on the joints and muscles in your lower body from having to move in ways they weren't designed to move. This kickstarts feelings of pain and tightness in the lower back and knees. Your ankles may also roll slightly inwards or outward while walking. People with flat feet or high arches are at risk of experiencing gait-related back and knee pain. Plantar fasciitis and bunions can also trigger back pain. If you neglect to treat plantar fasciitis, the plantar fascia ligament can become so inflamed that other muscles have to compensate in order to support your weight. This ultimately affects your back. Likewise, bunions cause a misshapen structure in the feet, which can alter your posture and make it difficult to fit into supportive shoes. Modifying movements due to foot pain also takes a toll on your hips. Bilateral foot pain can lead to pain in the corresponding hips, often due to multi-joint arthritis. Photo by Karolina Grabowska from Pexels Heart Health and Diabetes These connections aren't as farfetched as you think! Your heart is responsible for transferring oxygen-enriched blood and nutrients to your lower extremities, so if the heart cannot do this for any reason, your feet can mirror your general heart health and wellness. For example, illnesses like diabetes can be a major sign of extremely restricted blood circulation; foot swelling and numbness can be symptoms of this. Your feet can also show signs of serious heart issues, like heart disease and peripheral artery disease. You may not be able to feel a pulse in your feet, or you may notice excessively shiny skin or hair loss on your toes. Heart failure can also cause foot swelling due to excessive fluid build-up. Plaque accumulation in the arteries can also lead to foot numbness and pain, warning you of peripheral artery disease. Photo by Puwadon Sang-ngern from Pexels Posture and Balance There is a direct correlation between foot and ankle health and posture and balance. According to a study on gait posture published by the National Library of Medicine, poor postural balance in the upright position can pose a greater risk of sudden falls and resulting foot injuries in older people. The study found that improving toe flexor strength via foot stretches and exercises contributes to overall improved postural balance in people over 60. But it could also be the shape of your foot that lets you down. For instance, people with flat feet risk experiencing muscular imbalances in the legs, ankles and hips. Luckily, simple and non-invasive foot clinic services can help people with flat feet curb this problem, such as wearing custom orthotics or shoes that support a flat arch. Mental Health Can't hike on your favourite trails due to foot pain? Or perhaps you simply struggle to get out of the house due to mobility issues. Since our feet keep us moving, there is a clear link between mental and foot health. Time and time again, fitness proves to be helpful to those struggling with mental illness. But without cooperative feet, it can feel impossible to be physically fit, which leads to a sedentary lifestyle. Feeling stuck inside too often can also cause psychological stress and loneliness. Furthermore, the feeling of consistent pain can cause anxiety and depression. It can also work both ways. According to a study in Arthritis Care and Research Vol. 66, chronic foot pain can also be a symptom, or manifestation, of major depression. Photo by Suzy Hazelwood from Pexels

February 9, 2023

What is Capsulitis?

Toe pain can be mysterious. There are numerous causes, and sometimes you can live your life assuming you know why it's there, only to be completely wrong! Case in point: a lesser-known toe condition called capsulitis. Capsulitis is an overuse injury that mainly targets the second toe and the surrounding area. Today we'll thoroughly dive into the topic by addressing the following: What is capsulitis? Symptoms of capsulitis Causes of capsulitis Treatment and prevention Complications What is Capsulitis? Capsulitis, also known as frozen toe, hallux rigidus or turf toe, is a foot condition characterized by joint inflammation in the area where the base of the toe meets the ball of the foot. The specific area affected is called a "capsule" and is technically a dense ligament structure found at the base of the joint. According to the American Academy of Orthopaedic Surgeons, capsulitis in the feet usually targets the second toe. However, it can sometimes affect the big toe and the third and fourth toes. Another technical term for capsulitis in the toe is metatarsophalangeal synovitis (MTP joint pain). Healthline also notes that capsulitis is often confused with Morton's Neuroma since pain radiates toward the ball of the foot in both conditions. However, Morton's Neuroma results from compressed nerves and capsulitis from inflammation. A chiropodist can help you tell the difference between the two conditions. Symptoms of Capsulitis Capsulitis often worsens as time progresses. This means that symptoms can vary depending on the stages of development. It's important to be in tune with your foot health and seek help if you notice the following: Pain in the ball of the foot. A persistent feeling that something is "bunched up" in your shoe or the feeling that you're walking on a pebble or marble. Swelling in the base of the affected toe. Discomfort while wearing shoes. Pain that worsens when you're barefoot. Crossover toe: as degradation of the ligament progresses, the joint in the second toe can fail to stabilize (stay in the right position). This can cause your second toe to move towards the big toe and lay on top of it. What are Some Causes of Capsulitis? Capsulitis is technically an overuse injury that targets the ball of the foot. And as with many foot conditions, one issue can often be a risk factor in developing another. The following may lead to capsulitis development: There is a connection between severe bunions and capsulitis. Other prominent foot deformities like hammertoes can also be a risk factor. Both conditions can lead to too much pressure on the ball of the foot and subsequent inflammation. Abnormal foot mechanics can put you at risk. It's important to note that this is not the same as a severe foot deformity. It simply means any mild structural factors that lead to excessive weight-bearing pressure in the ball of the foot underneath the toe. If your second toe is longer than your big toe, you may experience capsulitis. An unstable foot arch, like high arches and flat feet, can contribute to capsulitis. Excessive bending of the toes. This can happen if you wear poorly designed shoes or high heels. Capsulitis Treatment and Prevention It's relatively easy to tackle early-stage toe capsulitis. You can purchase many items from a pharmacy, general store or foot clinic that can relieve the pain. A chiropodist can also use their unique expertise to ensure the condition improves. Here are some effective treatment methods: Ice or heat packs. Compression can help reduce swelling, and applying heat or ice (while resting with your foot elevated) can help with pain management. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. Supportive footwear with proper arch support and strong soles. Rocker bottom-sole shoes can be especially helpful as they offset pressure away from the ball of your foot. Custom orthotics can lessen excessive pressure on the weight-bearing foot areas. Toe taping can align the second toe and prevent crossover toe. Complications Unfortunately, if crossover toe is present, it usually means that the second toe will never revert to its natural position without intervention. If this is the case, you may need surgery from a foot and ankle surgeon.

February 2, 2023

How to Strengthen Your Ankles

Ankle strengthening is no joke. Not only does it enhance athletic performance, but a keen focus on ankle strength can benefit people from all walks of life, especially those with conditions that cause ankle instability. After all, your ankles regularly hold up the entirety of your weight, so a weak ankle can cause a domino effect that keeps you from feeling your best. If you have weak ankles, rest assured there are ways you can build strength and establish a more solid foundation for the rest of your body! All it takes is a combination of vigilance, lifestyle changes, and occasional assistance from a chiropodist. To get you on your way toward achieving your goal, we're going to talk about the following: Why strong ankles are important Ankle strengthening exercises Additional ways to strengthen your ankles Additional exercises and stretches that enhance your overall routine Why Strong Ankles Are Important Ankle strengthening is all about being proactive instead of reactive. Your ankles bear the brunt of your everyday activities. The impact of running, lightly jogging, and even simple walking make your ankles one of the most vulnerable parts of your body. For that reason, ankle weakness combined with just the slightest misstep can leave you bedridden for a lengthy period. Strong ankles are key for maintaining overall muscle function and preventing mild injuries like shin splits. Strong ankles can withstand more force, whereas chronic ankle instability can cause muscle strain, which leads to regular aches and pains in the feet, lower legs, ankles, back, hips and knees. Building ankle resiliency can help prevent serious injuries like sprains --- or at least reduce their severity! Lastly, paying attention to your ankle strength can improve your stride and overall performance if you're passionate about your athletic performance. Ankle Strengthening Exercises If you're wondering how to improve ankle stability and strengthen your ankles, look no further than a solid exercise routine. The following exercises are great for strengthening weak ankles and preventing ankle injuries. A study from the National Library of Medicine also recommends them as part of an ankle rehab program for injuries like ankle sprains and fractures. The following exercises are relatively easy to perform, and you can do them in the comfort of your own home or at the gym: Towel Tug / Towel Stretch https://www.pinterest.ca/pin/782007922795194098/ Sit on the floor (or even your bed!) Keep your leg and knee straight as you loop a towel around your foot. Pull the towel towards yourself, holding for 30 seconds. Repeat with your other foot! Bonus tip: Not only if this exercise one of the best for ankle strengthening, but it can also aid those experiencing plantar fasciitis and Achilles tendonitis. Golf Ball Stretch https://www.pinterest.ca/pin/782007922795231123/ Get a golf ball, tennis ball, frozen water bottle or therapeutic massage ball. Roll each foot over the item for 10 minutes each day(or less depending on how much time you have), three times per day. Bonus tip: The golf ball roll strengthen weak ankles, but it also targets the tired muscles on the bottom of the feet. Ankle Circles https://www.pinterest.ca/pin/782007922798992582/ Stand up with your hands on your hips. Raise your leg, keeping your knee bent. Move your ankle in a circular motion around 10 times and repeat with the other foot. To takes things up a notch, try writing the full alphabet after you master the circles! Bonus tip: Ankle circles can also reduce the frequency of cracking and clicking and improve your range of motion! Additional Ankle Strengthening Exercises Calf Stretch on a Stair Beginner Calf Raise Banded Toe Pulls Toe Flex and Raise Is There Anything Else I Can do to Strengthen My Ankles? Exercises are crucial for strengthening, but strong ankles also depend on other lifestyle factors. Maintain a healthy weight: When your ankles have to bear more weight than they can stand, they can quickly weaken. Your other lower extremities, like your knees and feet, can also feel the burden. Maintaining a healthy weight with regular exercise and good eating habits can make a major difference! Attend a shoe fitting: Wearing the wrong shoes can do more damage than you realize! Supportive, high-quality footwear can prevent the injuries that weaken your ankles in the first place by protecting your feet and helping with balance and stability. There are also stability shoes that accommodate people with weaker, unstable ankles. Stretch before and after cardiovascular activity and weight training: The stretches we talked about are helpful as standalone physical activity, but they're also great ways to prep for a session at the gym. Warming up and cooling down with stretches can regulate blood flow to the ankles and make them feel less stiff. Get a foot assessment from a chiropodist: If your ankles are weak, impacting your mobility and causing pain, a foot assessment from a chiropodist can help point you in the right direction. They can pinpoint underlying biomechanical issues and recommend medical devices like an ankle bracing compression sleeve or custom orthotics. Photo by jcomp from Freepik Looking for Even More Exercises and Stretches? Top 12 Exercises and Stretches to Treat and Prevent Foot Pain Best Stretches and Exercises for Diabetes How Foot Stretches Can Help Your Back Pain 7 Exercise Tips to Avoid Injury Beginner's Guide to Dynamic Stretching Top 5 Best Flexibility Stretches A Beginner's Guide to Exercises for Arthritis: Part 1 A Beginners Guide to Exercises for Arthritis: Part 2

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Understanding Plantar Fasciitis: Symptoms and Treatment

Biomechanical Analysis for Improved Foot and Ankle Function

The Role of Chiropodists in Preventing and Treating Foot Injuries

The Link Between Foot Health and Overall Wellness

What is Capsulitis?

How to Strengthen Your Ankles

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Emily

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