FootCare 101: What Is A Chiropodist?

Written by Bianca Charles on December 11, 2025

Our feet are pretty amazing structures.

With over 52 bones, over 250,000 glands and nerves, they’re certainly a complex parts of our bodies, and so they deserve a dedicated specialist to keep them in peak condition. How exactly do these specialists work? And why might you need to see one? Read on and find out.

What’s A Chiropodist?

A Chiropodist (pronounced “kerr-op-o-dist”) works to support the prevention and management of acute and chronic conditions that affect our feet and lower limbs. Think: skin conditions like warts and calluses, nail conditions like ingrowns or fungus, and musculoskeletal conditions like Plantar Fasciitis and Gout. These are just a few examples of the foot conditions a chiropodist can treat. Click to learn more about other Common Foot Conditions.

Is a Chiropodist Different than a Podiatrist?

It depends on where you live.

In Ontario, chiropodists and podiatrists are both licensed foot specialists, but the difference comes down to training and scope of practice. Chiropodists are the most common and provide comprehensive foot care, including assessments, treatments, orthotics, minor procedures, and injections. Podiatrists, on the other hand, are less common and were grandfathered in before 1993, when Ontario stopped licensing them (now they only license chiropodists). A podiatrist can perform bone surgeries like bunion or hammertoe corrections, whereas a chiropodist cannot (they can still do other surgeries). Regardless of the title, both professionals are highly qualified to help you manage foot pain and keep you moving comfortably.

What Do Chiropodists Check For?

When a chiropodist sits down to assesses your feet, they’ll be able to spot and treat minor problems right away, like hard skin, Warts, and Ingrown Toenails.

For people with diabetes, the chiropodist will check the sensation and circulation in the feet, as well as examine the feet for any potential irregularities or cause for concern. If you have foot pain, a chiropodist can do a biomechanical assessment and gait analysis. They’ll check your alignment when you walk, and will then be able to recommend or prescribe solutions including, but not limited to, Orthotics or Insoles, to get the feet working in peak condition. Either way, you’ll leave your first visit knowing your feet are being properly cared for.

As you can see, foot health isn’t just about feet! When feet are in good condition, the whole body can be properly supported. When they’re not, you’ll likely notice problems elsewhere. Foot health is every bit as much about your legs, hips, and spine as it is about the way your toes look in sandals. Chiropodists are trained to see the bigger picture of your physical health and the role your feet play in it.

Even if you don’t have foot pain, we urge you to visit a chiropodist. Your feet, after all, are your body’s foundation, and having them assessed could save you aches and pains later on. Foot problems affect well over half the population. Don’t be one of those people who finds themselves at risk of long-term consequences.

Want To Visit A Chiropodist?

Make an appointment with one of our Chiropodists and get your feet in the very best hands. Book an appointment here or call us 416-769-3338!

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

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PrevPrevious Top 5 Ways to Take Care of Your Feet

June 12, 2025

Morning Routine for Foot Health, Longevity and Mobility

When we talk about healthy habits, we often focus on nutrition, mental health, or overall fitness. But what about your feet? These often-overlooked heroes carry you through life and they deserve some attention, too. Incorporating a few gentle foot mobility drills into your morning routine can help improve flexibility, reduce stiffness, and set you up for a pain-free day. Let’s explore a few simple daily foot exercises that support longevity and mobility, all in under 10 minutes. Why Morning Foot Rituals Matter After a night of rest, it’s normal for your feet to feel stiff or tight. That’s because circulation slows down when we sleep, and our muscles and joints aren’t being used. A quick morning routine for foot health helps: Improve blood flow Gently wake up foot muscles Prevent long-term issues like plantar fasciitis or joint stiffness Support better balance and stability throughout the day Plus, it feels great — and your feet will thank you! Your 5-Minute Morning Routine for Foot Health These beginner-friendly exercises can be done from your bed, the bathroom counter, or even while you’re waiting for your coffee to brew. 1. Toe Spreads (1 minute) https://youtube.com/shorts/gOwgyrmU6hM?feature=shared Sit or stand comfortably. Spread your toes apart as wide as you can, then release. Repeat 10–15 times.Why it helps: Improves foot strength and activates the smaller intrinsic foot muscles that support balance. 2. Ankle Circles (1 minute per foot) https://youtu.be/qaatVpZy2ek?feature=shared Lift one foot off the ground and gently rotate your ankle clockwise 10 times, then counter-clockwise 10 times. Switch feet.Why it helps: Promotes circulation and joint mobility to counteract morning stiffness. 3. Towel Curls (1–2 minutes) https://youtu.be/toqnSys_JRw?feature=shared Place a small towel on the floor and try to scrunch it toward you using just your toes.Why it helps: Strengthens the arches and enhances coordination in the foot muscles. 4. Calf Stretch with Wall or Step (1–2 minutes) https://youtu.be/utLavyPDnqI?feature=shared Stand with your hands on a wall or place your toes on a step while your heel stays on the ground. Lean forward until you feel a stretch in your calf and Achilles tendon. Hold for 20–30 seconds per leg.Why it helps: Loosens up the back of the leg and heel — essential for preventing plantar fasciitis and Achilles tendonitis. Bonus: Gentle Foot Massage https://youtu.be/BwhGFoHDkUI?feature=shared Before putting on your socks or shoes, use your thumbs or a massage ball to roll out the soles of your feet. Focus on tight spots in the arch and heel. Just 1–2 minutes can make a big difference. Foot Mobility Drills = Long-Term Foot Wellness Incorporating these foot mobility drills into your morning can support not just your feet, but your entire body. Improved foot function leads to better posture, less knee and hip pain, and more stability with every step you take. And remember — consistency is key. Like any good habit, the benefits of daily foot exercises build up over time. Feature Photo by Aljona Ovtšinnikova

May 15, 2025

How Gut Health Affects Foot Pain: Exploring the Inflammation Connection

Gut Inflammation and Foot Pain – What’s the Link? Foot pain is often blamed on overuse or injury—but new research highlights a less obvious cause: gut health. Specifically, gut inflammation and foot pain are more connected than you might expect. When the gut lining becomes compromised, harmful particles can leak into the bloodstream, triggering systemic inflammation. This inflammation may impact muscles, joints, and soft tissues—especially in the feet, where stress is frequent. Systemic Inflammation and Plantar Fasciitis One of the most common causes of heel pain, plantar fasciitis, is already driven by inflammation. But when systemic inflammation is present due to poor gut health, it can make symptoms worse and recovery slower. People with inflammatory diseases like rheumatoid arthritis or inflammatory bowel disease often experience foot pain, suggesting a deeper, whole-body link. Reducing systemic inflammation through gut care may provide relief for conditions like plantar fasciitis. Gut Microbiome and Joint Health in the Feet The gut microbiome—the complex ecosystem of bacteria in your digestive tract—plays a critical role in regulating inflammation and immune response. When the microbiome is imbalanced (a condition known as dysbiosis), inflammation can increase, affecting joint health across the body, including in the feet and ankles. Emerging studies show a strong connection between gut microbiome and joint health, indicating that good gut bacteria may help reduce chronic foot pain linked to inflammation. Nutrient Absorption: A Key to Musculoskeletal Foot Health Beyond inflammation, poor gut health also affects how your body absorbs nutrients, such as: Vitamin D Magnesium Omega-3 fatty acids These nutrients are essential for maintaining strong bones, muscles, and connective tissues. A gut that’s not absorbing nutrients efficiently could contribute to foot fatigue, pain, or slow injury recovery. How to Support Gut Health for Better Foot Health If you're dealing with persistent foot pain—especially conditions like plantar fasciitis—supporting your gut could be a game changer. Here are some steps to consider: Adopt an anti-inflammatory diet: Reduce processed foods, sugar, and excess alcohol. Add probiotics and fiber: These help maintain a balanced gut microbiome. Stay hydrated and active: Movement supports both gut motility and foot health. Get tested: A healthcare provider can check for nutrient deficiencies or inflammatory markers. By improving your gut health, you may also be reducing the underlying inflammation contributing to your foot issues. When to See a Chiropodist Foot pain shouldn’t be ignored. If your discomfort persists despite footwear changes or home remedies, a professional assessment is key. At Feet First Clinic, we look at the bigger picture—including possible systemic factors like gut health that may be influencing your pain. Final Thoughts on Gut Health and Foot Pain The body is more interconnected than we often realize. Research on gut inflammation and foot pain, systemic inflammation and plantar fasciitis, and the gut microbiome’s role in joint health is still growing—but one thing is clear: taking care of your gut may help your feet feel better too. Featured Photo by Sora Shimazaki

April 17, 2025

Why Do My Warts Keep Coming Back?

If you're wondering why your plantar warts keep returning, you're not alone. But the good news is, you have options! Today’s article delves into the reasons behind recurrent plantar warts and effective prevention and treatment strategies. Keep reading to learn more! What is a Plantar Wart? A plantar wart is a non-cancerous skin growth that appears on the soles of the feet, caused by specific strains of the human papillomavirus (HPV), notably types 1, 2, 4, 60, and 63. The virus infiltrates the skin through tiny cuts or abrasions, often occurring in communal areas like public showers or swimming pools where the virus thrives. This is also the same type of communal environment that breeds athlete’s foot and fungal toenail, although those are fungal infections and not caused by HPV. Once inside, HPV infects the basal layer of the epidermis, leading to the proliferation of keratinocytes and the formation of a wart. Due to the pressure from walking or standing, plantar warts often grow inward beneath a hard, thick layer of skin, which can cause discomfort or pain during weight-bearing activities. Plantar warts are characterized by their rough, grainy appearance and may have small black dots on the surface, which are thrombosed capillaries. They can occur as solitary lesions or in clusters known as mosaic warts. The body's immune response to the virus varies, and in some cases, the wart may persist for months or even years without treatment. Plantar warts can sometimes look like other skin conditions, namely corns. Differentiating between them is essential, as their treatments differ. While both can appear as thickened skin on the foot, corns are caused by repeated friction or pressure, leading to a buildup of dead skin cells. Depending on the type, corns have a hard center and are surrounded by inflamed skin. In contrast, plantar warts are viral in origin. Additionally, warts may bleed when the surface is pared down, revealing pinpoint bleeding, whereas corns do not. Plantar Warts: Risk Factors and Symptoms In addition to walking barefoot in communal high-risk areas (i.e.: locker rooms, pool decks, etc.), there are other risk factors for plantar warts worth noting. Risk Factors Weakened immune system: Individuals with compromised immunity, such as those with HIV or undergoing immunosuppressive therapy, are more prone to infections. History of plantar warts: Previous occurrences can indicate a higher likelihood of recurrence. Children and teenagers: Younger individuals are more susceptible due to their developing immune systems, and they may spend more time in communal areas like gyms, pools, and locker rooms. Excessive foot moisture: Constantly moist or sweaty feet can create an environment conducive to HPV infection. Symptoms of Plantar Warts Rough, grainy growths: Small, rough lesions on the bottom of the foot, often on the heel or ball, that may interrupt normal skin lines. Black pinpoints: Tiny black dots, known as wart seeds, which are small, clotted blood vessels. Pain or tenderness: Discomfort when walking or standing, especially if the wart is located on a weight-bearing area. Callus formation: A thickened layer of skin may form over the wart as it grows inward due to pressure. Why Do My Warts Keep Coming Back? Plantar warts often recur because the HPV strain can persist beneath the skin even when visible warts seem like they're fading away. This type of virus has developed mechanisms to evade the immune system, allowing it to remain undetected and cause warts to re-form later. That's why it's important to see your chiropodist one final time to verify that your warts are gone. The immune system plays a crucial role in controlling HPV infections. Individuals with weakened immune responses or those on immunosuppressive therapies are more susceptible to recurrent warts . Additionally, certain HPV strains are more adept at evading immune detection, leading to higher rates of recurrence. Even in immunocompetent individuals, the virus can persist in a latent state and reactivate under certain conditions, which causes warts to come back. Warts can also come back if you're re-exposed to the virus. For instance, you can get warts again if your feet come into contact with a surface that came into contact with the virus before being disinfected (i.e.: shared showers, locker rooms, gymnasiums, pools, etc.). That's why athletes and people who do barefoot sports (i.e.: swimming or gymnastics) are especially prone to wart reoccurrence. That's why it's important to disinfect footwear, along with high-risk surfaces with moisture buildup (i.e.: tubs and showers) with a 99% disinfectant solution that kills virus. This will kill any residual virus remaining in your belongings and residence and reduce the likelihood of re-exposure. View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) How to Stop Warts from Coming Back? Preventative plantar warts care - both before and after contracting plantar warts - can help you avoid persistent foot warts. Remember, successfully treating warts doesn't make you immune to them in the future: It's important to keep your feet clean and dry, especially after showers or swimming. Always wear shower shoes or any suitable protective footwear in communal areas like pools and locker rooms. Don’t share shoes or socks, and avoid touching or picking at existing warts to reduce the chance of spreading the virus. Regularly disinfect home surfaces like bathroom floors and tubs if someone in the household has a wart. Moisturizing cracked heels can also help create a stronger skin barrier. After your last wart treatment, disinfect any footwear worn while you had the infection with a 99% disinfectant spray that kills viruses (i.e.: Lysol disinfectant spray). These simple habits can go a long way in preventing warts recurrence. What to do if my Warts Come Back? If your plantar warts won’t go away on their own, wart removal treatment at a foot clinic from a chiropodist or podiatrist should be your next step. Here are some ways foot care professionals remove plantar warts: Prescription Topical Solutions (Salicylic Acid): This medicated treatment involves applying a high-strength salicylic acid compound directly to the wart over time. It works by gradually breaking down layers of the skin until the wart tissue is removed. Fun fact: salicylic acid can also be used to treat acne! Cryotherapy: This method uses liquid nitrogen to freeze the wart, causing it to blister and eventually fall away. The extreme cold damages the wart tissue and triggers the body to shed it during the healing process. Cantharone/Cantharone Plus: A potent topical solution is painted onto the wart to create a blister between the wart and the healthy skin beneath it. This separation allows the wart to be lifted away once the blister dries out and peels off. It may cause more discomfort than other treatments but results may be faster. Needing: A sterilized needle is used to puncture the wart multiple times after numbing the area. This process helps stimulate your immune system to recognize and fight off the virus that caused the wart. Excision: In this procedure, the wart is surgically removed under local anesthesia. It’s typically used when other treatments haven’t worked and involves cutting the wart out and sealing the area to reduce the chance of it returning. Remember that enjoying other routine foot clinic services can be a great preventative step in keeping your feet clean and healthy, and warts at bay. Even a service like callus removal, a medical pedicure or simply your first initial foot assessment can be helpful if your chiropodist or podiatrist spots a plantar wart during the process! https://www.youtube.com/shorts/LjYyCurn_BM

March 27, 2025

How Tight Calves Affect Your Body

Tight calves and foot health go hand in hand (or should we say foot in foot?). Our body parts are intricately connected, meaning discomfort in one area can lead to issues elsewhere. Likewise, muscle strain and fatigue in the lower legs can wreak havoc on the feet and other body parts if ignored for too long. Let’s explore the symptoms and causes of tight calves, how tight calves affect the body and feet, and how a chiropodist or podiatrist can help you manage pain. Tight Calves: What Are They? "Tight calves" is a general term describing the sensation of stiffness, pain and tension in the muscles at the back of the lower leg, often leading to restricted movement that affects your daily life. This tightness can manifest as muscle pain and stiffness when walking, balance issues, and more. Tight calves and posture even have a connection! Anatomy of the Calf Muscles The calf comprises two primary muscles: Gastrocnemius: The primary or chief muscle in the calf. It’s located on the back of your leg, relatively close to the skin’s surface. This superficial muscle has two heads, medial and lateral. It helps flex the knee and foot, and also plays a crucial role in walking and posture. Soleus: Located beneath the gastrocnemius, this wide and flat muscle is deeper, and originates from the posterior tibia while connecting to the Achilles tendon above the heel. This group helps stabilize ankle during activities like walking and running. Understanding the structure and function of these may be helpful in determining the cause of calf muscle tension. What Causes Calf Pain? Pain in the lower part of the back of the legs does not always feel the same. It may come on suddenly, or nag at you all day by way of a mild, dull ache. The former is often the result of a sudden injury or sharp movement, whereas the latter can build over time, resulting from lifestyle choices like wearing unsupportive shoes or working out too hard. Here are some common causes of calf pain: Muscle Cramps. Sudden, involuntary contractions of the calf muscles, known as cramps, can cause significant tightness and discomfort. These cramps may result from factors such as dehydration, general muscle fatigue, or electrolyte imbalances. Overuse. Engaging in repetitive activities that involve a lot of running or jumping can overwork the calf muscles and make them feel tight. This is especially common when increasing training intensity or duration without allowing yourself to rest. Muscle Strain. Overstretching or tearing the calf muscles, often due to sudden movements or excessive force, can result in tightness, pain, and swelling. Non-supportive and Ill-fitting Footwear. Shoes lacking arch support, shock absorption, or cushioning force the muscles to work harder with every step. Without proper arch support, the foot may put excessive strain on the calf muscles as they attempt to stabilize the lower leg. A lack of shock absorption further increases the impact of the ground on the feet and legs. Similarly, insufficient cushioning fails to distribute pressure evenly, leading to increased stress on the calves, especially during prolonged standing or walking. Poor Ankle Mobility. Limited flexibility in the ankle joint can place additional strain on the calf muscles, contributing to tightness. Some causes include having a history of ankle injuries or arthritis. Pre-existing Gait Abnormalities and Foot Type. Overpronation (excessive inward foot rolling — common in flat feet) or underpronation (excessive outward foot rolling — common with high arches), can lead to calf muscle tightness due to altered mechanics and increased strain. Dehydration and Mineral Deficiencies. Lack of adequate fluids or essential minerals like potassium, magnesium, and calcium can lead to muscle cramps and tightness in the calves. Inactivity. Prolonged periods of inactivity or sedentary behavior can cause the calf muscles to become tight due to lack of regular movement and stretching. Venous Insufficiency. Conditions like deep vein thrombosis (DVT) or varicose veins can cause calf tightness, as well as general venous insufficiency. How Tight Calves Affect the Body and Feet We can feel the effects of tight calf muscles in more ways than one. Our feet can become weaker, more vulnerable and fatigued, sometimes leading to a foot condition we didn’t have before. Tight calves can also cause experience mysterious back and knee pain. Here are common additional problems can arise from strain in the lower legs. Joint Pain Tight calves can have a significant impact on the body's overall alignment, posture and movement, often leading to joint pain in the knees, back, and feet. When the calf muscles are tight, they restrict proper ankle dorsiflexion (raising the foot upwards towards the shin). When ankle mobility is restricted, the body may lean forward slightly to maintain balance, causing strain on the lower back muscles and leading to chronic discomfort. This abnormality can put excessive strain on other joints, like in the knees. This perfect storm of joint problems and limited movement can contribute to conditions like osteoarthritis over time. Biomechanical Foot Conditions The feet often bear the brunt of tight calf muscles, as they have to absorb additional stress during movement. Calf pain can cause a disrupt our running or walking gait as we try to move through the pain. Further, since our calf muscles connect our knees to our ankles, when the calves become tight it puts strain on the ankle. This disrupts our foot mechanics and can cause painful, chronic overuse injuries like plantar fasciitis and Achilles tendonitis. In fact, tight calves is one of the leading contributing factors to Achilles tendonitis and plantar fasciitis. Increased Risk of Injury Aching, tense muscles are more susceptible to further strains and tears, in addition to also causing balance problems as you struggle with pain. All of this combined can be a recipe for disaster and lead to a slip or fall (especially in seniors) that may cause even more damage, like a broken bone. Tight calf muscles can also contribute to more mild conditions like shin splints (repetitive stress on the shin bone) and generally hinder athletic performance. Circulatory Problems The calf muscles assist in pumping blood back to the heart from the lower extremities. Tightness in these muscles can impede this process, resulting in swelling in the feet and ankles and, in severe cases, contributing to circulatory problems. How to Treat Tight Calves: Muscle Tightness and Foot Care https://www.youtube.com/shorts/sNdIAxZNOn8 A foot care professional can help with calf tightness and pain. With their guidance and your determination to improve your foot and leg health, you can live and move comfortably. Let’s explore some options. Compression Stockings Wearing medical-grade compression stockings can improve circulation in the lower legs, reducing muscle fatigue and tightness and giving your lower extremities a healthy, comforting and energizing boost. They work by applying gentle pressure to the legs, which helps prevent blood pooling and promotes better oxygen delivery to the muscles. Compression therapy is especially useful for individuals who spend long hours on their feet, live a sedentary lifestyle, spend prolonged periods sitting while travelling, pregnant women, or those with conditions like varicose veins. A physician can determine the right level of compression based on your specific needs. Custom Orthotics Custom orthotics can help address underlying biomechanical issues that contribute to tight calves. A chiropodist can assess foot structure to design orthotics that conform to your feet, and yours alone, providing tailored support and alignment for your unique needs. By correcting imbalances and reducing strain on the lower leg muscles, orthotics can help alleviate tightness and prevent further discomfort. These devices can be particularly beneficial for individuals with flat feet, high arches, or abnormal gait patterns that place excessive stress on the calves. Proper Footwear Shoes with adequate arch support, cushioning, and shock absorption that redistributes pressure away from the heel can help keep your feet comfortable, maintain proper lower limb alignment and reduce strain on the calf muscles. Chiropodists and podiatrists often advise against wearing unsupportive footwear like flip-flops or high heels for prolonged periods, as they can contribute to muscle tightness and discomfort in the calves and feet. Strengthening Exercises and Stretching Programs A structured exercise program focusing on calf flexibility and strength can significantly reduce tightness. Chiropodists can recommend targeted stretches that target the gastrocnemius and soleus muscles — helping improve range of motion in the lower leg and fighting off stiffness. Calf raises in particular (see demonstration below) can enhance muscle endurance and prevent recurring tightness. Incorporating these exercises into a daily routine can improve mobility and reduce the likelihood of calf-related discomfort. Some other good examples of stretches for calf muscles include the Soleus Stretch and Heel Stands. Click the links for Feet First Clinic demonstrations! https://www.youtube.com/shorts/ZVSfzY6so8w

March 13, 2025

Do Flat Feet Cause Bunions?

Flat feet are a condition in and of themselves. However, flat feet also have an impact on future foot health and can lead to other more painful foot conditions. But can flat feet really cause bunions? While it seems unlikely that a toe deformity can be linked to a flat arch, you'd be surprised how interconnected our lower extremities are, especially the feet! Today’s article will explore how flat feet cause bunions, what you can do to prevent them, and how a foot specialist like a Chiropodist or Podiatrist can provide treatment. What are Flat Feet? Flat feet, or pes planus, cause the entire sole or most of it to contact the ground when standing and walking. For some people, this condition can extend into adulthood from childhood (children have flat feet before the arch forms) when the arch fails to form.When you have normal arches, they provide an elastic, springy connection between the forefoot and the hindfoot, allowing forces incurred during weight-bearing to be distributed properly. When these arches don’t exist, this mechanism is disrupted, leading to pain and other complications. What are Bunions? https://www.youtube.com/shorts/sXF8lWHad0g Bunions, or hallux valgus, are bony protrusions that form on the inside edge of the first metatarsophalangeal (MTP) joint at the base of the big toe. They develop when pressure causes the big toe to deviate toward the second toe, resulting in a misalignment of the joint. Emerging research indicates that hypermobility in the midfoot (specifically the mid-tarsal joint between the navicular and the base of the first metatarsal) may be a key underlying factor in the development of bunions, and this hypermobility is often genetic. Common Bunion Causes and Risk Factors: Ill-Fitting Footwear: Wearing the wrong shoes for years is a major risk factor for most foot conditions, especially bunions. Wearing tight, narrow, or high-heeled shoes can exacerbate pressure on the big toe joint, contributing to bunion formation. Your toes need space to splay and rest comfortably! Gender and Age: Women, particularly those over 60, are more prone to developing bunions, generally due to decades spent making poor footwear choices, or possibly due to hormonal influences that affect the ligaments in the foot. Inflammatory Conditions: Diseases like rheumatoid arthritis can cause joint inflammation, which increases stress on the big toe and the risk of bunions. Foot Injuries: Trauma to the foot can alter its mechanics, leading to bunion development. https://www.youtube.com/shorts/KZiVzLyBUMo Flat Feet and Bunions: The Connection If you’re not proactive, the shape of your foot arch can have a big impact on our foot health over time. You may know that flat feet can lead to plantar fasciitis, and you may also know that high arches can lead to back pain, but our arch shape can affect us in countless ways. Let’s talk about the science behind why a flat foot can lead to a painful bunion. It all boils down to flat feet causing an abnormal gait (walking pattern), and the damage caused by walking with that abnormal pattern for a long period of time.The structural anomaly of flat feet and barely having an arch, or no arch at all, can significantly impact foot mechanics—particularly during walking. In a typical gait cycle, the foot pronates (rolls inward) to absorb shock and then supinates (rolls outward) to create a rigid lever for propulsion. Individuals with flat feet often experience overpronation, where the foot remains excessively rolled inward during the push-off phase. The altered biomechanics increases pressure on the first MTP joint, leading to instability and misalignment. Over time, this persistent stress can cause the big toe to deviate toward the second toe, resulting in a bunion. Moreover, flat feet can lead to muscle imbalances that exacerbate bunion formation. Weakness in the intrinsic foot muscles (a group of tiny muscles inside the foot) and the tibialis posterior muscle (a muscle in your lower leg) compromises arch support, worsening overpronation. This chain reaction places additional strain on the big toe joint, accelerating bunion development. Therefore, the combination of altered foot mechanics and muscle imbalances associated with flat feet plays a significant role in the development and progression of bunions. https://www.youtube.com/shorts/pdyv58z1D2Y Preventing Bunions With Flat Feet First and foremost, it’s all about the shoes! Selecting footwear that fits properly with a wide toe box and adequate arch support is crucial. A spacious toe box prevents crowding of the toes, reducing pressure on the big toe joint and minimizing the risk of bunion formation. Adequate arch support helps maintain proper foot alignment, distributing weight evenly and alleviating stress on MTP joint. Avoiding high heels and narrow shoes is essential, as they can exacerbate foot misalignment and increase the likelihood of developing bunions. Incorporating custom orthotics can provide even more arch support if you have flat feet. These orthotics help correct overpronation—which we know now is a common issue—by stabilizing the foot's movement during the gait cycle and keeping it in neutral alignment. By improving foot alignment, orthotics reduce undue pressure on the big toe joint, reducing your risk of bunion development. Lastly, Engaging in specific exercises can strengthen the muscles supporting the foot arch, enhancing stability and function. These exercises should aim to: Strengthen Foot Muscles: Targeting the intrinsic and extrinsic muscles of the foot to provide better support for the arch and improve overall foot stability. Improve Flexibility: Enhancing the range of motion in the toes, feet, and ankles to prevent stiffness and reduce strain on the MTP joint. Enhance Balance and Coordination: Developing proprioception to ensure proper foot placement and gait mechanics, thereby reducing the risk of misalignment. Regular practice of these exercises can improve foot biomechanics, reduce overpronation, and subsequently lower the risk of bunions. See below for an example of a great flat foot exercise. https://www.youtube.com/shorts/whJ3TZAOn00 Foot Clinic Bunion Care If you already struggle with bunions and foot pain, don’t worry; there are plenty of options available to you. Bunions cannot be reversed after they form, but they can be managed with guided care from a podiatrist or chiropodist. The goal is to avoid invasive surgical intervention while still preventing bunions from impacting your daily life as much as possible. Most of these bunion treatment options are available at our downtown Toronto foot clinic: Footwear Modification. Wearing shoes with a wide toe box and avoiding high heels can help reduce pressure on the bunion. Orthopedic shoes designed to accommodate bunions provide additional support and comfort. Anti-inflammatory Medication. Over-the-counter NSAIDs, such as ibuprofen, can help reduce inflammation and alleviate pain associated with bunions. Bunion Splints and Aligners. Devices like bunion splints and toe spacers can help realign the big toe and reduce discomfort. They can provide symptomatic relief, and you can try a more rigid device if your bunion is severe. Therapeutic Taping. Applying tape to the foot can help maintain proper alignment and reduce strain on the bunion, providing temporary relief from pain and inflammation. Shoe Stretching. Professional shoe stretching can create additional space in the shoe, reducing pressure on the bunion without altering the overall size of the footwear. Supportive Insoles or Custom Orthotics. Custom orthotics can provide support to the arches and correct faulty biomechanics. This can potentially slow the progression of bunions by reducing pressure on the first MTP joint. Bunion Exercises. Strengthening foot muscles through specific exercises can improve joint stability and decrease bunion-related pain. Try these 5 simple exercises for bunions. Shockwave Therapy: This non-invasive treatment can address tight muscles and soft tissue injuries associated with bunions. This can potentially reduce pain and improve function. Implementing these non-surgical interventions can significantly alleviate discomfort and slow the progression of bunions, enhancing overall foot health and quality of life. https://www.youtube.com/shorts/8g43ZWreZ1g

February 13, 2025

How do Toe Spacers Help Your Feet?

From athletes to homebodies, toe spacers are all-the-rage these days and provide many benefits. Toe spacer benefits include correcting toe misalignment, better balance and posture, foot pain management and even improved circulation, making them a great foot care tool. They can also help with conditions like bunions and hammertoes. But exactly how toe spacers help your feet comes down to their ability to gently separate the toes into their natural position. Let’s take a look at everything there is to know about how you can use toe spacers to improve your foot health, the different types of toe spacers, and more! What Are Toe Spacers? Toe spacers are small devices placed between the toes to create separation and encourage proper toe alignment. They come in various designs, colours and may be made with different materials, but their primary function is to counteract the tendency of toes to crowd together. This separation helps maintain the foot's natural shape by preventing the toes from overlapping or pressing against each other. While commonly associated with bunion and hammertoe relief or foot pain management, toe spacing devices also play a role in reshaping the way the toes interact with the ground. This improves overall foot mechanics—which in turn can help prevent even more foot conditions. But you don't need to have a foot condition to benefit from toe spacers: many professional athletes use them too! The way toe spacers work is rooted in biomechanics and how the foot is structured to distribute weight and movement. The toes are meant to splay naturally when standing, walking, or running, which helps with balance and stability. However, when toes are compressed for long periods, the ligaments, tendons, and soft tissues adapt to this restricted position. Toe spacing devices apply gentle but consistent pressure to push the toes apart, stretching these tissues, opening the joint spaces and encouraging them to return to a more natural alignment. This process doesn’t happen instantly but occurs gradually as the foot readjusts, influencing how force is distributed with each step. If you’re wondering if toe spacers will work for you, you can consult with a foot specialist like a Podiatrist or a Chiropodist. They are also available to purchase at our Toronto foot clinic, in addition to many other useful foot care tools! https://youtube.com/shorts/fFNkHZ-xqZM?feature=shared Types of Toe Spacers Many varieties of toe spacers are made with silicone gel as it’s a durable material and easy to clean. Some toe spacing devices are slim enough to fit comfortably inside shoes, making them ideal for all-day wear, while others are thicker and designed for use while resting. They also come in both four-toe and five-toe variations—the only difference being whether the pinky toe is separated. According to Runner’s World, four-toe spacers are great for mobility exercises and yoga, while five-toe spacers provide better support during workouts and daily activities. Since foot conditions like bunions primarily affect the big toe, some spacers are designed specifically for that toe. While technically more of an “aligner” than a “spacer,” the Infracare Ultra Thin Bunion Aligner is a good toe spacer for bunions made from a gentle material called power net and easily slips over the big toe. https://youtube.com/shorts/8g43ZWreZ1g?feature=shared Benefits of Toe Alignment and Toe Spacers Toe spacers help a wide range of individuals—from athletes to those with severe toe deformities and mobility issues. They offer the following benefits: 1. Improved Toe Alignment Toe spacers help open the joint spaces and restore more of the natural spacing between toes, which is often lost due to years of wearing narrow and restrictive footwear. By gradually repositioning the toes, they encourage a more anatomically correct foot shape and improve overall foot function. 2. Better Foot Stability and Balance Proper toe alignment allows for a wider and more stable base of support, improving balance and weight distribution. This is particularly beneficial for activities that require strong foot control, such as running, yoga, and weightlifting. 3. Reduced Muscle and Joint Strain Misaligned toes affect how the foot moves. This means muscles have to compensate and move in ways they weren't designed to, leading to strain on surrounding muscles, tendons, and joints. Toe spacing devices help the foot function more naturally, reducing stress on the plantar fascia, ankles, knees, and even the lower back. Remember, everything is connected! 4. Increased Toe Mobility and Strength Separating the toes promotes greater movement and activation of the small intrinsic foot muscles inside the foot (there are also many exercises that work these muscles!). Over time, this can improve toe dexterity, making movements like toe spreading and gripping more effective. This is helpful for both everyday activities and athletic performance. 5. Enhanced Circulation Tightly compressed toes can restrict blood flow to the feet. Toe spacers encourage better circulation by relieving pressure between the toes, potentially reducing numbness, tingling, and cold feet. 6. Reduce Friction Toe spacers may help reduce the uncomfortable friction in your shoes that leads to skin conditions like calluses, corns and blisters. Benefits of Toe Spacers for Athletes Athletes, especially runners, lifters, and those who practice barefoot activities like yoga, or even martial arts, rely on strong, well-aligned feet for optimal performance. Toe spacers encourage natural toe splay, which improves ground contact and enhances stability during movement. For runners, this means better natural shock absorption and energy transfer with each step, reducing the ground’s harsh impact on the knees, ankles and rest of the foot. Weightlifters benefit from a stronger, more stable base when performing compound lifts like squats and deadlifts, as the toes are better positioned to distribute force evenly through the foot. NFL star George Kittle was even shown using them in the Netflix series Receiver. Additionally, because toe spacers promote intrinsic foot muscle activation, they help athletes build strength in the smaller stabilizing muscles of the feet, which can reduce the risk of overuse injuries like plantar fasciitis and metatarsalgia, as well as stress fractures (tiny cracks in the bones of the foot). They can also prevent cramping and foot fatigue, particularly during long training sessions. By keeping the toes properly aligned, spacers relieve tension and improve circulation, helping to prevent that burning or aching sensation after prolonged activity. They also encourage proper foot posture and a normal gait, which can positively affect overall biomechanics. Benefits of Toe Spacers for Bunions and Hammertoes Bunions and hammertoes are common foot deformities that develop from prolonged toe misalignment, often made worse by wearing tight or ill-fitting footwear for years. For toe deformities, toe spacing devices help to push the big toe away from the second toe in the case of bunions and allow curled toes to stretch into a more natural position for those with hammertoes. This not only slows the progression of these conditions but can also help alleviate pain caused by pressure and friction between the toes. For individuals with bunions, toe spacers help counteract the drift of the big toe by encouraging it to stay aligned with its natural position. Over time, this can reduce strain on the first metatarsophalangeal (MTP) joint, which is where bunions form. By keeping the toe straight, spacers can also relieve pressure on the bunion itself, making it easier to wear shoes without pain. While toe spacers won’t reverse a bunion, they can help manage symptoms and prevent further misalignment. Hammertoes, on the other hand, often develop due to an imbalance in muscle and tendon function, causing one or more toes to remain in a bent position. Toe spacers gently stretch and realigning these toes, reducing stiffness and preventing them from becoming more rigid over time. This can improve comfort when walking and reduce the likelihood of corns or calluses forming due to excessive friction. Toe spacers offer a simple yet effective way to improve foot health, whether you're looking for better performance in sports or relief from common foot conditions. As always, it’s best to consult with a Podiatrist or Chiropodist before trying them yourself, especially if you aren’t sure what material or type to use. https://www.youtube.com/shorts/MZQ835Mw0I0 How to Wear Toe Spacers With Your Shoes To wear toe spacers with shoes, start by selecting a low-profile design that fits comfortably inside footwear. First, put on your spacers while barefoot and ensure they sit snugly between your toes without discomfort. Next, choose shoes with a wide toe box to accommodate the extra space needed for proper toe splay—narrow or tight-fitting shoes may compress the spacers and reduce their effectiveness. Plus, you shouldn’t wear ill-fitting shoes anyway! When putting on your shoes, loosen the laces or straps to allow more room, and consider wearing thinner socks to prevent excess bulk. Walk around to check the fit, making sure your toes can move naturally without pressure points. Begin with short wear times, such as 30 minutes to an hour, and gradually increase as your feet adjust. Remember: only thinner toe spacers will fit into your shoes. Thicker toe spacers like Yoga Toes are designed to be worn barefoot. https://www.youtube.com/shorts/sXF8lWHad0g

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