Wearing High Heels All of the Time Is Hard on your Body

February 27, 2019

Whether it’s a pair of black patent leather pumps, sky-high ruby red stilettos or strappy sandals, high heels are considered wardrobe staples that belong in a woman’s closet. They’re used for special occasions and everyday work-life, going out dancing or going for an important interview. Sadly, these beloved fashion statements can damage parts of your body over time.

Anyone who has ever worn a pair of high heels knows that after a few hours of standing and walking, your feet are throbbing. It’s a relief just to slip them off, sit down and let your pulsing toes have a little bit of a rest. These aches and pains come after only a few hours of wearing the shoes — the long-term effects are much worse.

One of the health problems that people can get from wearing high heels is developing large bumps called bunions on the outsides of their big toes. A bunion is a permanent side-effect, but you can get corrective surgery to remove part of the bone and add screws to keep the foot in an appropriate position.

Another one of the distressing things that high heels do to your feet is create hammertoes, which is when your little toes bend and buckle from the pressure of standing on them. Hammertoe is awkward and sometimes painful. Flexible hammertoes can be reversed through physiotherapy, orthopedic shoe replacements or corrective surgery.

You can explore our website to find out more info about common foot conditions that high heels create like ingrown nails, corns, calluses and blisters. Other types of shoes can cause these, but this style is a popular explanation for a lot of complaints.

Other than foot problems, high heels prematurely age your joints because they won’t allow your knee to straighten while accommodating for the additional weight placed on your legs. The reflex changes your gait (how you walk) and wears down your knees over time.

You’ll also find that high heels cause lower back pain by forcing your lower back to arch to compensate for the fact that you’re balancing your body weight on the balls of your feet. The shoes force your body weight to pull forward, so you lean back when you stand. The position puts a lot of stress on your spinal discs. Sticking with the shoes can lead to poor posture, persistent aches and muscle spasms.

If you have any of the previous physical ailments, you can go to the Toronto foot clinic to see a trained chiropodist to help you find the right foot care options. Solutions for your symptoms can range from simple skin treatments to physical therapy to video gait analysis.

It’s also recommended that you swap your high heels for orthopedics, which will give you the support and comfort you need. You can check out the brands of footwear we carry to see what amazing choices we have for sensible but stylish dress shoes that you will want to put inside of your closet.

It’s clear that high heels are not worth the aches and pains that they put you through. These fashion fundamentals damage your feet, your knees and your back much more than you think. Push those sandals, stilettos and pumps to the back of the closet — it’s time to change up your footwear.

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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September 14, 2023

Bunions 101: Causes, Symptoms, and Effective Management Strategies

Bunions - or for those who have them, the painful, bony nuisances that form at the big toe joint - are a common foot condition for older people, especially women. While surgical intervention can sometimes help those with debilitating bunions, lifestyle changes and effective management strategies can help you avoid a bunionectomy in many cases. Moreover, surgeries are usually only necessary if your bunions cause regular functional and mobility problems and chronic pain, which is often not the case. Let’s look at the causes and symptoms of bunions and explore how you can manage them without invasive measures. Image Credit: Fabrikasimf from Freepik Symptoms of Bunions Bunions protrude from the side of your big toe, forming an “L” shape angle. Additional symptoms of bunions include: More corns and calluses than you would normally have due to the big toe rubbing against the second toe Mild redness, pain, and swelling Limited movement in the big toe Severe bunions can cause overlapping toes, pain that doesn’t subside, and toe angulation of more than 40 degrees. Photo credit: istock Causes of Bunions The main culprit? The wrong shoes! Wearing high heels may make you feel good about yourself aesthetically, but they can damage your physical health over time and are one of the main causes of bunions in women. Narrow, tight, and pointed shoes (often the design of stilettos and other types of heels) squeeze and push your toes together and forward unnaturally, increasing pressure on the big toe and leading to bunion formation. Having another condition that targets the joints, like osteoarthritis or Rheumatoid arthritis, or one that causes an abnormal gait, like flat feet, can also hint at bunions in your future. Activities where your toes are more vulnerable than the rest of your feet, like dancing, may also be a risk factor. Image by rawpixel.com from FreePik Bunions: Management Strategies You can tackle a mild bunion problem from home and with regular visits to the chiropodist. Here are some of the best ways you can prevent bunions from ruining your day or getting worse: Change your footwear: Ditch the high heels for comfortable alternatives and shoes with extra room in the toe box. If you’re not sure where to start, attend a shoe fitting. Try bunion splints or aligners. They can hold the affected joint in place. Therapeutic taping can help hold the joint in place and temporarily relieve pain. Shoe stretching may help secure more room in the toe box and take pressure off the bunion. Try these 5 simple exercises for bunions. They are relatively easy, low-impact, and don’t require exercise equipment. Get custom orthotics. Orthotics might reduce excess pressure on the big toe joint and correct any biomechanical issues that are contributing to your bunions (plus they're also super comfortable!). Ask about shockwave therapy. This innovative, non-invasive, and quick procedure is an effective management strategy for bone and joint conditions. It can help relieve pain caused by muscle tightness around the bunion. It's important to remember that bunions don't disappear like other conditions sometimes do. But successfully practicing these treatment methods can help you avoid surgery. If you suspect your bunions are too severe for these strategies, speak to your family doctor. Bunion products available at Feet First Clinic

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.

May 8, 2023

Understanding and Treating Bunions: A Comprehensive Guide

Bunions can be a debilitating condition, but there is still plenty of hope to manage it and reduce the pain it causes. Bunions are joint deformities located at the base of the big toe. You may see bony bumps on the foot's inner side, which can be painful and uncomfortable. Bunions can also affect the alignment of the foot and cause the big toe to point inward toward the other toes. (They can also exist along the outer edge of the foot at the base of the little toe. These are known as bunionettes.) Understanding the causes, symptoms, and treatment methods can help spot bunions early and get you back to feeling better soon. Below you'll find a comprehensive guide to understanding and treating bunions. Causes of bunions Various factors, including genetics, foot shape, and footwear, cause bunions. Family history can dictate the likelihood of bunions due to inherited foot shape. People with foot shape abnormalities or imbalances like flat feet, low arches, or loose joints are also at a greater risk of developing bunions as these underlying conditions put more pressure on your big toe and surrounding areas. All of these risk factors are quite common; roughly six percent of Canadians yearly have foot injuries, bunions, and flat feet or fallen arches. Additionally, external factors like tight or narrow shoes or high heels can squeeze your toes together, which adds pressure and restricts movement across the toes. Over time, your big toe joint may shift, causing it to protrude outwards. Shoes with narrow toes can trigger and catalyze developing bunions, but footwear alone is not solely to blame. Symptoms of bunions The most prominent symptoms of bunions are pain and discomfort in your big toe. You may also experience swelling and redness and have a large bony protrusion at the base of your big toe. Due to the outgrowth and irritation, the skin over the bunion may become thickened and callused. The toe may become rigid and difficult to move in more severe cases. You may also experience difficulty wearing your regular footwear as the protrusion (resulting from your bones shifting) increases your feet's surface area. The rigidness of the big toe makes the big toe more susceptible to strain and over-exertion. Lack of flexibility further imbalances the weight across your feet and toes. This causes a vicious cycle that can further aggravate the bunion. Treatment for bunions Although bunions can be painful, not all hope is lost. You can do plenty to recognize bunions early or treat them via surgical or non-surgical methods to improve your quality of life. Depending on the severity, you can slow the progression of bunions or find ways to manage the discomfort effectively. The exact treatment typically depends on the severity of the bunions, a person's lifestyle demands, and their age. Milder cases may be managed and treated with non-surgical treatments, including specific devices, such as bunion splints or custom orthotics, or physical therapy. The more severe cases may require surgery, which in and of itself has its pros and cons. Non-surgical treatments for bunions Non-surgical treatment for bunions focuses on limiting further aggravation of the affected joint and slowing the bunion's progression. This in turn decreases pain and improves quality of life. Such treatments include: Alter your footwear: Wear shoes with a wide and deep toe box to reduce pressure on the bunion. Avoid wearing high heels or shoes with pointed toes. Use padding and taping: Apply a pad or cushion to the bunion to reduce pressure and protect the skin. Taping can also help to keep the foot in a more natural position. You can also try bunion splints and bunion aligners to properly align the joint as you go about your daily activities. Custom-made orthotic inserts or generic inserts like Superfeet may help to redistribute pressure and support the foot. Padding or cushions to protect your feet may also help. OTC pain relievers like ibuprofen can help reduce and keep swelling and inflammation at bay. Stretching and strengthening exercises can improve the flexibility and strength of the foot and ankle. Strengthening the muscles around the joint also halts the vicious cycle of bunion growth. Maintain a healthy weight to prevent sudden impact on your feet and toes. If non-surgical treatment for bunions hasn't improved the condition, you can explore surgical treatments, which we dive into below. Surgical treatments for bunions More than 100 different types of surgeries for bunions exist. An orthopedic surgeon or podiatrist may perform the surgery, depending on the nature and type of procedure. With surgery, the goal is physically to eliminate the bunion. However, surgical treatments have risks, and a bunion may still return in the future, so you should consult a medical professional. No one surgery is perfect for everyone; it's highly individual. Some of the more common surgeries for bunions are: Bunionectomy is a surgical procedure in which the bony bump is removed from the joint. The goal is to realign the joint with the rest of the foot to improve the position. Osteotomy is a procedure that involves cutting a portion of the bone to improve the toe's position. Arthrodesis (commonly known as joint fusion surgery) is a procedure that adjoins joints together. Resection arthroplasty is a procedure that removes the damaged joint. The joint is then rebuilt during the procedure. Artificial implant insertion is a procedure where an implant replaces the deformed first metatarsophalangeal (MTP) joint.

April 20, 2023

Common Foot Problems in Women: Treatment and Prevention

Since women are more likely to experience foot pain and conditions, a significant focus of women's health should always be foot health. According to Foot Health Facts, narrow footwear that cramps the forefoot and squeezes the toes is the primary reason women are prime targets for foot health issues. Furthermore, common foot problems in women can arise after years of wearing shoes with little arch support and unstable heels. Today's article will discuss the most common foot problems women struggle with and prevention and treatment options. Common Foot Problems in Women Bunions Plantar fasciitis Arthritis Hammertoes Plantar Fasciitis Medical News Today notes women risk developing plantar fasciitis more than men. This may be due to post-pregnancy foot changes and the effects of wearing unsupportive footwear for years; both can lead to plantar fascia strain and subsequent stabbing heel pain. The best way for women to prevent and treat this painful condition is to only wear high heels on special occasions and choose comfortable heels with cushioning and a stable heel. For daily activities, opt for shoes with sufficient arch and heel support (most important) and thick soles and cushioning. But it's also important to find shoes with that create a healthy environment for your feet (i.e.: enough room in the toe box, breathability, etc.) to prevent other conditions. Maintaining a healthy weight can also prevent too much pressure on the plantar fascia. To help, women can stretch their feet and perform daily exercises that work the plantar fascia and calf muscles (see an example below!). And lastly, orthotics with arch support can distribute the pressure on your feet more evenly. https://www.pinterest.ca/pin/782007922800908317/ Bunions Again, low-quality shoes are the main culprit behind women developing bunions, but genetics may also play a role. Bunions may also be at their worst during menopause or pregnancy. Some women may require intervention from a surgeon to eliminate severe bunions. But many can try non-invasive methods like bunion pads, inserts and orthotics, and frequent rest periods with compression and ice packs. The most worthwhile preventative measure is changing your shoes and giving your feet the support and room they deserve. Ensure all shoes have enough room in the toe box (cramped toes are a major risk factor for bunions) and are not too narrow. Arthritis Research suggests post-menopausal women suffer more from osteoarthritis than men because of estrogen fluctuations. There may be a connection between pre-menopausal estrogen levels and joint and cartilage health. Targeted exercises are one of the best ways to prevent and treat most types of arthritis (not just osteoarthritis!). Moreover, Feet First Clinic's beginner's guide to exercises for arthritis Part 1 and Part 2 outline beneficial exercises, the steps involved and why they're so useful. These routines also consider that arthritis can be very limiting and ensures all movements are manageable. Other forms of treatment include braces or canes (in severe cases), anti-inflammatory pain relievers, orthotics that support the ankle and the foot (also good for prevention), physiotherapy and orthopedic footwear. Hammertoes Like bunions, hammertoes affect women because they are more likely to wear excessively tight and unsupportive shoes, causing the toes' middle joints to bend more and more over time. To avoid and manage pre-existing hammertoes, ensure your shoes have at least half an inch of room between the toes and the end of the shoe. Additionally, women should avoid high heels on most days and only wear them if the heel is a "reasonable" height. It may also be wise to buy shoes with stretchy fabrics and avoid excessive fabric layers. They can force your toes into uncomfortable positions and make it difficult to accommodate pre-existing hammertoes. Inserts and pads can also be helpful for women by positioning the toes and feet more favourably. Furthermore, a chiropodist can use a splint or some tape to fix your toe in the proper, straight position. Several medical devices can help with toe conditions

April 13, 2023

Foot Care for Women Over 40

It’s a fact that your body changes as you age. Your hair, your skin’s elasticity, your weight --- pretty much everything requires more attention. This is also true for your feet, and foot care for women over 40 is much more important than you may think. According to an article from UChicago Medicine, women’s feet change during middle age because the tissues become looser, leading to a “sagging” arch and a wider foot. Getting older will also reduce your foot’s natural cushioning ability as the sole's fat pads get thinner. Women over 40 must also pay attention to their foot health because menopause can cause additional issues, like foot odour due to excessive perspiration and swollen feet due to high blood pressure. Foot Care For Women Over 40 Foot checks with your chiropodist, preventative care to address common foot problems, and investing in medical products and supportive footwear are some of the best practices. But here are some simple, specific ways to execute foot care: Exercises Footwear Orthotics Additional foot care ideas Exercises Regular stretching and exercising can help treat and prevent several common foot problems women over 40 may struggle with, like arthritis, bunions, hammertoes and diabetes. These exercises are easy to perform and suitable for anybody with mobility issues. Gentle exercises can do the following: Loosen up the muscles, tendons and ligaments in the feet. Strengthen your feet so you can withstand everyday activities as you get older. This is especially important for the foot’s tiny intrinsic muscles (which stabilize the foot and support the arches). Increase your range of motion, balance and flexibility. Check out these resources for the best exercises and stretches for women over 40: Feet First Clinic Stretches Pinterest Board A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1 A Beginner’s Guide to Exercises for Relieving Arthritis: Part 2 The Perfect Stretching Routine 5 Foot Pain Stretches for Women Over 65 Footwear and Orthotics Women in their 40s should ditch unsupportive shoes. While it may be okay to wear certain types of high heels on rare occasions (there are comfortable options!), wearing them too often can worsen pre-existing arthritis (or increase your chances of developing it) by wearing down your joints. High heels, while tempting to wear, can also force your toes into a cramped position, leaving you at risk of developing bunions (or making them worse). The unsteady nature of high heels can also pose an ankle injury risk. Flip-flops and flats with no arch support are big no-nos as well. Instead, opt for shoes with enough arch support, and try stability shoes if you experience ankle arthritis. Choose shoes with a wide toe box to accommodate age-related foot widening, and consider looking into wide footwear. Wearing custom orthotics with your everyday footwear also adds an extra layer of protection and comfort. They provide stability and support, correct any abnormal gait patterns you may develop due to foot changes, and protect joints and muscles from wear and tear. Additional Foot Care Ideas for Women Over 40 Skincare: Clean and thoroughly dry your feet, and use a moisturizer twice a day. Women over 40 are more likely to experience calluses, cracked heels, and dryer skin. This is because the foot’s fat pad cushioning diminishes with age, placing more pressure on the area and wearing down the skin. Clean, moisturized skin will also combat foot odour. Shoe sizing: Women over 40 (especially those who have been pregnant) have flatter arches, which increases your foot’s width. This will leave your old shoes feeling too small and increases your risk of developing bone deformities (bunions, hammertoes). Make sure you don't buy new shoes until you try them on and know they fit properly. Remember: different brands have different sizing systems, so don't get attached to the number - fit is what matters most. Medical pedicures: These pedicures help your toenails look amazing and focus on skin and callus care, as well as foot odour - so you can sit back, relax and let your foot care specialist do the work for you.

April 3, 2023

Foot Pain: Causes and Treatment

Are your feet giving you a hard time? Foot pain can have many causes, including injury, overuse, medical conditions, and poor footwear. The underlying cause will dictate how to treat your foot pain, which can include anything from supportive footwear, to stretching exercises, to rest, to medication. In this article, we'll go through six common causes of foot pain and how to treat them: Plantar Fasciitis Achilles Tendonitis Bunions Ingrown Toenails Osteoarthritis Plantar fasciitis Causes Plantar fasciitis occurs when the plantar fascia (the band of tissue that connects the heel bone to the toes) becomes inflamed. It is caused by inadequate arch support or overexerting the plantar fascia. For instance, poorly constructed shoes, obesity and pregnancy, high-impact activity, and long periods of standing (like if you have a standing desk or work in a standing-first occupation) cause strain on the plantar fascia. Treatment Plantar fasciitis treatment involves rest and recovery, which should be the first course of action. Then physical therapy, like massaging your arch and stretching and strengthening exercises, are effective. Additional treatment methods include shockwave therapy, taping, wearing a splint or boot cast, and custom orthotics designed to provide additional arch support. Read more: See our complete guide on plantar fasciitis. Achilles tendonitis Causes Achilles tendonitis is an injury to the Achilles tendon, the part of the leg that connects the calf to the heel bone. It is usually caused by overuse. Overworking the Achilles heel is done through various avenues. The most common causes include overexercising, weight gain, joint disorders like rheumatoid or psoriatic arthritis, bursitis, a sudden fall or past trauma, and biomechanical abnormalities. Treatment Within 72 hours of injury, the first form of treatment you should pursue is rest and recovery. Good R&R prevents aggravation and stops the condition from worsening at its most vulnerable. Once you remove the cause, effective treatment methods include shockwave therapy, strengthening and stretching exercises (see our how-to), custom orthotics, and anti-inflammatories. Read more: See our complete guide on Achilles tendonitis. Bunions Causes Bunions are a type of joint deformity where the base of the big toe shifts outwards. There is a combination of factors that can either cause, directly or indirectly, bunions. Genetics (namely foot shape or joint-related), tight footwear or high heels, flat arches, and activities that stress the toe base (like running or ballet) can lead to bunions. Treatment Treatment options include footwear modification, anti-inflammatories, bunion splints, bunion aligners, taping, shoe stretching, orthotics, shockwave therapy, and surgery. Note that bunions are progressive, meaning non-invasive treatment focuses on preservation rather than reversing damage already done. Surgery is an option if you'd like to remove the bunion. Read more: See our complete guide on bunions. Ingrown toenails Causes Ingrown toenails occur when the edges of the toenail grow into the skin, causing pain and swelling. Ingrown toenails can be caused by: Cutting the nail too short or too far down along the edges Poorly fitted shoes. Injury to the nail bed. A genetic disposition to ingrown toenails. Treatment In some cases, you can treat ingrown toenails at home; otherwise a foot specialist can treat the condition. To treat your ingrown toenail at home, soak your foot daily in warm water with Epson salts, massage the skin at the edges of the nail, wear shoes with a wide toe box, and let the toenail grow out. When it does, cut the nail straight across. Never try to cut out your own ingrown toenail as this can lead to infection. If the toenail doesn't improve within 3–5 days, it's time to call the foot specialist. A foot specialist can safely treat ingrown toenails at any stage. In-office ingrown toenail treatment includes antibiotics, softening the skin around the nail, removing or cutting open the area to drain pus, Onyfix nail correction system, partial or complete nail avulsion, phenol, or surgery. Read more: See our complete guide on ingrown toenails. Osteoarthritis Causes Osteoarthritis is the most common form of arthritis and is caused by wear-and-tear of the cartilage between the joints. Getting old is the most common cause of osteoarthritis. Our joints get more mileage as we age and eventually wear down. Low bone density (for instance, in post-menopausal women) can also lead to osteoporosis, contributing to osteoarthritis (it would be like having defective brake pads). Additionally, unhealed trauma or injury, weakened deconditioned muscles, sudden weight gain, and biomechanical abnormalities like hammer toes or bunions can all lead to osteoarthritis. Treatment Treatment of osteoarthritis focuses on management, as it's a progressive condition. Physiotherapy, stretching, and light exercise to strengthen the muscles in the lower body is vital for managing osteoarthritis symptoms and preventing the condition from worsening. This can be done in conjunction with proper footwear and medication like anti-inflammatories. Custom orthotics can also help by effectively rebalance the weight distribution across your feet while adding support. Read more: See our complete guide on osteoarthritis.

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