Ways to Improve Blood Circulation In Your Legs and Feet

Written by Erica Halpern on October 2, 2023

Last updated August 24, 2024

Maintaining healthy blood circulation in the legs is essential for overall well-being and vitality. Proper blood flow not only provides oxygen and nutrients to the muscles and tissues but also helps in the removal of waste products.

Whether you’re looking to alleviate discomfort caused by poor circulation or simply aiming to enhance your leg health, several practical strategies and lifestyle changes can improve blood circulation in your legs. No fancy tricks are required.

From regular exercise routines and proper hydration to adopting certain dietary habits and avoiding prolonged periods of sitting, this article explores various approaches that can promote better circulation and support your leg health. In this blog, read about practical and accessible ways to enhance blood circulation in your lower extremities.

Regular exercise

Engage in regular physical activity, such as walking, cycling, swimming, or yoga, to promote blood flow and strengthen the muscles in your legs. Exercise helps pump blood back to the heart and improves circulation.

Compression socks/stockings

Compression socks improve leg circulation by applying gradient pressure across the calf and legs, creating a muscle pump effect and reducing swelling and vein diameter pressure to the lower extremities.

Elevating your legs

Elevating your legs above heart level promotes improved blood circulation by leveraging gravity to facilitate blood return from the lower extremities to the heart. This position reduces the strain on veins, allowing blood to flow more easily against gravity and decreasing venous pressure. Additionally, elevation encourages the activation of the muscle pump effect (when leg muscles contract and relax to aid in pumping blood upwards). This helps preventing pooling and enhancing blood flow rate back to the heart.

Avoid crossing your legs

Crossing your legs can restrict blood flow due to the compression and pressure on blood vessels and nerves. Try to keep your legs uncrossed and change your sitting position regularly. The degree to which crossing your legs affects blood flow varies from person to person, and some individuals might not experience any noticeable effects, while others might feel discomfort relatively quickly.

Massage therapy

Regularly massaging your legs and feet can stimulate blood circulation and reduce muscle tension by stimulating your heart rate, vasodilation, and temperature increase.

Stay hydrated

Staying well-hydrated is crucial in maintaining healthy blood circulation, including in the legs. Hydration ensures that your blood maintains an optimal viscosity, meaning it’s not too thick or too thin. When adequately hydrated, blood flows more smoothly through your blood vessels, reducing the risk of clot formation and improving overall circulation. On the other hand, being dehydrated does the opposite: a lack of hydration leads to thicker blood that moves sluggishly through your veins and arteries.

According to the Dietitians of Canada, adults over 19 need 9-12 cups of water daily, although volume depends on your age, gender and level of physical activity.

Healthy diet

Eat a balanced diet rich in fruits, vegetables, and whole grains, which supports cardiovascular health and proper blood flow. See our blog post on the foods you’ll want to avoid for inflammation and reduced blood circulation.

Ditch smoking

Smoking can constrict blood vessels and negatively impact circulation. If you smoke, consider quitting or reducing your habit to help improve blood circulation in your legs and feet.

Weight management

Maintaining a healthy weight reduces the strain on your cardiovascular system and can improve blood circulation.

Regular movement

Avoid sitting or standing in one position for extended periods. Take breaks to move around and stretch during prolonged periods of sitting. If you have a desk job or work from home, consider alternating sitting with a standing desk or set a timer every 30 minutes to get up and move.

Cold-warm water therapy

Alternating between warm and cold water treatments can help improve circulation. Try immersing your feet in warm water, followed by a cold water soak. Switching between warm and cold encourages a pumping action, which helps to flush out stagnant blood and promote fresh, oxygen-rich blood to circulate into the treated area. This process can aid in reducing inflammation, removing waste products, and enhancing overall circulation, contributing to improved tissue healing and reduced discomfort.

Alternatively, a warm water soak can help relax blood vessels and improve circulation.

Limit salt intake

Too much salt can increase fluid retention and swelling, which impairs blood circulation. Excessive salt intake raises blood pressure through water retention and constricting blood vessels. The resulting elevated blood pressure strains the cardiovascular system, hindering the efficient flow of blood through narrowed vessels and reducing the capacity of blood vessels to dilate and contract effectively.

Consult the experts at Feet First Clinic

Our team is trained to handle your foot health concerns, including how to help you improve blood circulation in your feet and legs. Call us at 416-769-3338 or Book Your Assessment Today!

About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

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June 22, 2020

10 Common Foot Conditions And Injuries

Your legs are involved in every aspect of movement. They're the foundation of your body, and act as shock absorbers. Our reliance on our legs cannot be overstated. It's crucial we take proper leg and foot pain management to avoid common foot conditions. Overwhelmingly, there are some common foot conditions that are more prevalent than others. These are either injuries or conditions that a large portion of the population experiences once, or repeatedly. To put you on the right track, we've rounded up 10 common foot conditions. Note that these are listed in no particular order. 1. Bunions A bunion is perhaps the widest known foot condition. A bunion is an enlargement on the outside of the big toe. The enlargement can be a bony outgrowth, or a shift in your big toe. Often the base of the metatarsal shifts outwards (meaning your toe points inwards), and a bunion results because of the deformity. You may develop bunions through any of the following reasons: Your foot is shaped in a way that makes you more likely to have bunions Your foot rolls overly inwards when you walk Flat feet Tight footwear Fortunately, a physical therapy regimen, over-the-counter products, and proper footwear enables you to live with bunions without surgery. 2. Athlete's Foot Athlete's foot is a contagious fungal skin infection that affects the skin on soles of feet and between toes. The fungi that causes athlete's foot is commonly found in moist places, like shared showers and locker rooms. Athlete’s foot typically presents as a translucent white moist skin between the toes on one or both feet. To treat the condition, you can use over-the-counter products including medicated creams, ointments, sprays, and powders. 3. Ingrown Toenails An Ingrown Toenail occurs when the nail begins to grow into the skin. In many cases, you can treat ingrown toenails yourself. In severe cases, you should consult a doctor. Typically, wearing tight shoes, cutting your nails too short, or not across, and injuring your toenail can cause an ingrown toenail. Home remedies include soaking your feet in warm water, wearing proper footwear, taking anti-inflammatories, and placing dental floss under the edge of the toenail. If the ingrown toenail is serious, surgery is performed. The surgery consists of numbing the toe with a local anaesthetic, then removing the portion of the toenail that is growing into the skin, and finally, applying a chemical to the nail root to prevent regrowth. 4. Black Toenails Black toenails may be rare to the majority of the population, but are common among runners. The repeated nature of running puts your toenails at risk due to impact and friction. Typically, black toenails result from a blister underneath the toenail. The most common cause is tight footwear, and from undulating terrain as downhill running adds pressure on your toes. You might also get a black toenail because of trauma to the toe. Occasionally, a black toenail will fall off. Here's everything you need to know about black toenails including treatment and prevention. 5. Plantar Fasciitis Plantar fasciitis can be a real pain...in the heel. This foot condition involves inflammation of a thick band of tissue that connects your heel with your toes - the plantar fascia. Plantar fasciitis can cause sharp pain in the heel, especially in the morning. Runners are especially prone to plantar fasciitis because of the repeated stress to the plantar fascia. Common treatment and preventative measures include self-massage with a golf ball, anti-inflammatories, and if necessary, custom orthotics. 6. Nail Fungus The toes are particularly susceptible to nail fungus because fungi thrive in dark, moist places. Since many of us wear shoes for hours every day, one can understand how nail fungus comes about. Common symptoms of nail fungus include yellowing and thickening of the toenail, brittleness, and sometimes an unpleasant odour. For early or mild cases of nail fungus, you can use a topical antifungal cream. To prevent nail fungus, wash and dry your feet regularly, don't share nail clippers, avoid being barefoot in public facilities, and keep your toenails short, but not too short. 7. Bone Spurs Bone spurs are bony outgrowths, typically in areas prone to osteoarthritis. The most common forms of bone spurs in the foot include heel spurs, and a bone spur on top of the first metatarsophalangeal joint (MTJ). The latter is a common spot. Stiffness and arthritis in the big toe leads to a condition known as hallux rigidus. Bone spurs inherently reduce flexibility and can be quite painful. With treatment including proper footwear, people can live normally with bone spurs without needing surgery. You should note that bone spurs are progressive meaning there's no reversal of impact and damage done. 8. Corns Corns are like calluses, except that corns can be painful. A corn is an area of hardened skin that develops on areas of the feet that sustain too much compression. A corn has a few hot spots: between your toes, the outer edge of your little toe, and on top of the toes. Corns are removable. One of our Toronto foot clinic specialists or chiropodists can safely remove the build-up of tissue and assess whether Orthopedic Shoes or Custom Orthotics may be indicated to prevent their recurrence. 9. Blisters Blisters are more of an annoyance than anything. This minor foot condition occurs when the skin is aggravated. Because of this friction, a small fluid-filled bubble on the skin forms. Fortunately, most blisters heal on their own. To ensure there are no complications, you can cover the blister with an adhesive bandage or blister pad, both of which are available at our Toronto foot clinic. Common tricks to avoid blisters include using baby powder for sweaty feet, proper moisture-wicking socks, and wearing shoes that fit. 10. Gout Gout affects roughly 3 million Canadians each year. This condition is a form of arthritis that can develop rapidly. The painful condition involves swelling and tenderness of joints. Gout is most common at the base of the big toe. According to the Mayo Clinic, "gout occurs when urate crystals accumulate in your joint, causing the inflammation and intense pain of a gout attack. Urate crystals can form when you have high levels of uric acid in your blood." Foods that can lead to high levels of urate are red meats, seafood, refined or processed carbohydrates, sugary drinks and alcohol such as beer and hard liquor. And there you have it: 10 common foot conditions. This list is by no means an exhaustive list. There are tens, if not hundreds, of different common foot conditions you might develop over the course of your life. To address your foot issues early, see a foot specialist. If you're in Toronto, Book An Appointment with a specialist today, or visit the store for everyday items like compression socks, footwear, and for a custom shoe fitting.

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://www.youtube.com/shorts/TnDaLrqYTac Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles (Superfeet) Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.

October 28, 2024

5 Ways Cold and Wet Weather Impacts Your Feet

Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold. 5 Ways Cold and Wet Weather Can Impact Your Feet Dry, cracked skin Skin conditions Reduced circulation Stiffness and joint pain Winter-related foot conditions 1. Dry, Cracked Skin https://www.youtube.com/watch?v=1-Sf43woLLE One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels. The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue. This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction. As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises. Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention. Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer. 3. Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges. Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit! And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile. Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it. When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.

October 24, 2024

How to Prevent Toenail Fungus: Tips from a Foot Specialist

There are two common fungal infections that can target your feet. For your skin, it’s athlete’s foot (tinea pedis), and for your nails, it’s fungal toenail (onychomycosis). Fun fact: Onychomycosis is the name for nail anatomy changes caused by contagious fungus, while dystrophic is the term for any other abnormalities that affect how your nails look or grow. Today’s blog will focus solely on toenail fungus. You’ll learn what it is and how to treat it, as well as some top fungal toenail prevention tips recommended by our Toronto chiropodists. Toenail Fungus Symptoms Sometimes toenail fungus is mild and barely noticeable. But fungal toenail can present more severely if you’re immunocompromised, such as if you have diabetes, or a senior. Keep an eye out for these common symptoms: Drastic changes in the nail’s appearance: it can look much thicker, have a yellowish, brown colour, and be very brittle and prone to cracks, despite thickening. Unpleasant odour coming from the nail: the smell is often reported to be sour or like cheese. The nail starts lifting off the nail bed: this is because debris starts to accumulate and lifts the nail up so it can’t reattach. Pain, swelling and bleeding in severe cases. Toenail Fungus Prevention: Foot Specialist Advice The most important fact to remember about fungal toenail is that it’s contagious. Since fungal infections spread easily in damp, shared spaces like pools, gyms, and shower rooms, the best defense is keeping your feet clean and protected! Here are some top, Toronto-chiropodist-recommended tips to remember: Follow a strict, yet fun and relaxing, foot hygiene routine. It’s a part of self care, after all! Wear breathable footwear. Opt for shoes made from materials that allow airflow to keep your feet dry. Change socks daily. Fresh socks prevent moisture buildup, which fungi love. Avoid going barefoot in public places. Use flip-flops or shower shoes to protect your feet in shared spaces. Keep your toenails trimmed and clean. Regular maintenance helps prevent infections from taking hold. Get a professional medical pedicure if you don’t have time to focus on nail care. How to Treat Toenail Fungus Once fungus has gotten a hold of your nails, it’s time to think about treatment and eradicating the problem. Unfortunately, you can’t do much to treat toenail fungus yourself at home, and you often need a chiropodist’s help. Luckily, treatments are easy to follow and non-invasive. Here’s what a foot specialist can do: Perform nail debridement to remove infected parts of the nail. Use prescription-strength topical antifungal medicine on the nail (it penetrates the actual fungus) Educate you on products you can use going forward to prevent re-infection, like the best moisture-wicking socks, shoes, foot creams, deodorants and more.

October 17, 2024

6 Foot Exercises to Strengthen and Protect Your Feet

Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today! Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work. Sit or stand comfortably and place the ball under your foot. Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes. Switch to the other foot. Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness. Sit with your legs extended in front of you and your back straight. Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds. Release and repeat 2-3 times, focusing on a slow, controlled stretch. (Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch. Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise. Stand with your feet flat and toes planted firmly on the ground. Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor. Repeat the movement 10-15 times, focusing on control. Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This stretch helps strengthen your ankles and can improve general mobility. Sit or stand with one foot lifted slightly off the ground. Rotate your ankle slowly in large circles, first clockwise, then counterclockwise. Repeat 10 times in each direction, then switch to the other ankle. Calf Stretch on a Step A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs! Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance. Lower your heels slowly below the step, feeling a stretch in your calves. Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times. Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand. Place small objects (like marbles) on the floor in front of you while seated. Use your toes to pick up each object and drop them into a nearby bowl or container. Repeat with both feet, aiming for 10-15 picks per foot.

October 10, 2024

Common Fall Foot Problems and How to Prevent Them

Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article! Cracked Heels As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form. One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic. It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels. Fungal Infections You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall? It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting. While you’re at it, learn all about the best foot hygiene here! Musculoskeletal Foot Conditions Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable. Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain. Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings). Blisters Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort. To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.

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