Why Do You Get Shin Splints When You Run?

Written by Bianca Charles on April 25, 2019

Last updated January 14, 2025

Medically reviewed by Dominic Hough, D. Ch.

You’re halfway through your morning run when a nagging pain starts to form in your shins. The more strides you take, the stronger the ache gets. You push yourself a little further, but the feeling gets too distracting to continue. You stop running, catch your breath and decide you’ll have to give up on your workout for the day.

It seems like you’re dealing with the common running injury called shin splints.

What Is It?

The medical condition medial tibial stress syndrome refers to frequent tenderness or pain along the shinbone, usually in the middle of exercising. People may also suffer mild swelling in the area. The syndrome is commonly called “shin splints.” It occurs when the muscles in the area around the shin are overworked, which irritates the tibia (the shin bone).

Why Do You Have It?

There are 5 reasons why we get shin splints, the most common are:

Increasing the level of activity. For example, you might typically run/walk three days a week and then suddenly increase it to four. Or perhaps you just started running and your body is still acclimating to the increased activity.
You have increased the time you exercise for
The terrain and level of activity might have changed. Instead of running on flat surfaces you might now run on steeper surfaces
Your foot type and gait pattern. You might have flat feet or rigid arches, which can affect your gait pattern. An irregular gait patter, like overpronation, causes weight to be unevenly distributed through your foot. This means other muscles have to work harder to compensate, which an strain the muscles below your knees.
Your footwear may be wearing out.

It Could Also Be?

In the majority of cases shin splints is caused by the muscle. But there are also some more serious conditions that can be mistaken for shin splints. So seeking an assessment to find the cause and the true diagnosis is wise. Three conditions commonly mistaken for typical shin splints are:

Stress fracture. Constant overuse and stress can cause small cracks within the tibia.
Tendonitis. A tendon comes from a muscle and attaches to bone. These can become sore and inflamed and can feel like shin splints (especially if the tendon has been teared)
Chronic Exertion Compartment Syndrome. This is where, with overuse, the pressure within the muscle compartment builds up and becomes painful. It is uncommon, but the pain can be very similar to shin splints. Resting can reduce pain associated with Chronic Exertion Compartment Syndrome.

How Do You Fix Shin Splints?

Shin splints are a multi-pronged treatment condition:

For immediate relief, stop the workout. Don’t run through pain. Take a break from exercise. Go back to the original exercises that you were doing and build up to something different slowly
Monitored wrapped cold compression for 5 minutes, remove then wait 5 minutes to warm up
If you can, take an over-the-counter pain reliever if necessary.
Start by modifying your exercise routine to see if that makes a difference. You can either cut back on the distance, slow down your pace or reduce your workout frequency. Choosing a softer terrain could also make running easier on your legs in comparison to the pavement. Once you establish limits that work better with your physical capabilities, you may find that the pain doesn’t return.
For a long-term solution, practice exercises for shin splints on a daily basis to strengthen the muscles that absorb the ground’s impact. Runner’s World recommends movements like toe curls, toe flexes, heel drops and single-legged bridges.
One of the most effective ways to prevent shin splints is to get the right running shoes. Good running shoes should have strong arch-support, shock-absorption and overall stability. If you don’t want to get brand new shoes, you can give your arches support with custom orthotics. These will be made to match the shape of your feet and the height of your arches to increase comfort levels and decrease the risk of injury.

In conclusion, a small level of discomfort is expected when you go for a challenging run, but, you shouldn’t be in pain every time you commit to a workout. A nagging case of shin splints is your body’s way of telling you that something needs to change, whether it’s your routine, your gait or your footwear.

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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.

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January 9, 2025

4 Tips For Living With High Arches

Living with high arches can be a challenge, but if you pay attention to your foot health, you can manage them effectively. Let’s explore what high arches are, their impact, and our top 4 tips for living with high arches. What Are High Arches? https://www.youtube.com/shorts/13rmyA18ZzY High arches (pes cavus) is a condition where one has - you guessed it - abnormally high foot arches. They are essentially the opposite of flat feet, which are characterized by having a minimal or non-existent arch. High arches may be hereditary or caused by neurological disorders such as Charcot-Marie-Tooth disease. From a biomechanical perspective, the raised arch reduces the surface area in contact with the ground, which can result in an uneven distribution of weight across the foot. High arches often place excessive pressure on the ball and heel of the foot, leading to discomfort, instability, potential injuries and chronic foot conditions. High arches also impairs shock absorption, which causes progressive wear-and-tear on the joints over time. Side effects of high arches include foot pain, issues like calluses and hammertoes, and an increased risk of ankle sprains. Individuals can also develop conditions like plantar fasciitis (this can also frequently occur in people with flat feet), or Achilles tendonitis due to the strain placed on the muscles and ligaments. The lack of shock absorption can also reverberate up the body and lead to joint disorders like arthritis. High arches are associated with supination, also called underpronation, a condition where the foot rolls outward during movement. This gait pattern places additional stress on the outer edges of the foot and ankle, leading to instability and overuse injuries. Consequently, individuals with high arches should pay close attention to their walking or running patterns to prevent long-term complications. High arches can also lead to changes in posture and gait. This, combined with the lack of shock absorption, may result in secondary issues such as knee, hip, or back pain over time. Tips for Living with High Arches https://www.youtube.com/shorts/2et0ZUSx4OM Living with high arches requires thoughtful adjustments to your daily routine and habits. Here are some ways to keep your feet comfortable and supported: 1. Choose the Right Footwear Proper footwear is essential for managing high arches. Opt for shoes with ample shock absorption, arch support and cushioning. Shoes with flexible midsoles or rocker soles can also be very helpful: People with high arches tend to have rigidity in the toes and ankles due to joint wear-and-tear, which means the toes and ankles do not flex as much as it should during the gait cycle. A flexible midsole and rocker sole counteracts this and make movement easier. Likewise, people with high arches should avoid high heels, rigid soles, and unsupportive flats, which can exacerbate discomfort. Due to supination, people should look for neutral running shoes. These provide balanced cushioning and plenty of shock absorption and flexibility to support the foot’s natural motion and healthy biomechanics. This design helps distribute pressure evenly, enhances comfort, and reduces the risk of injury. 2. Wear Custom Orthotics Custom orthotics are a valuable tool for redistributing pressure evenly across the foot. You can work with a specialist, like a podiatrist or chiropodist, at a foot clinic to create orthotics tailored to your specific needs. Scientifically, custom orthotics help correct abnormal biomechanics, such as excessive supination, by stabilizing the foot and encouraging a more neutral gait. They can also provide added cushioning to reduce the impact of your stride on your joints. Over time, this can alleviate pain, reduce fatigue, and prevent the development of secondary issues in the knees, hips, or lower back. 3. Maintain a High Arch Foot Care Routine Foot baths and massages can soothe foot pain, relax the muscles in your feet and boost blood circulation. Soak your feet in warm water with Epsom salts, or foot bath products from reputable companies like Gehwol, to alleviate tension. Gehwol products, such as their Herbal Foot Bath, are available to buy at our Toronto foot clinic, Feet First Clinic! Gently massage the arch, heel, and toes to improve circulation and relieve tightness. Read this article to learn how to give yourself a foot massage from home. 4. Try Stretching and Strengthening Exercises Foot stretches and exercises play a crucial role in managing high arches by improving flexibility, reducing muscle tightness, and promoting better blood circulation in the feet. High arches can lead to stiffness and imbalances in the tendons and muscles, increasing the risk of discomfort and injury. Over time, these stretches can support better alignment and strengthen the foot's ability to handle daily stress, making them an essential part of high arch foot care. Here are some simple routines you can try today! Toe Flex and Raise: While standing, plant your toes and lift your heels off the ground. Hold for 15-30 seconds and repeat 5 times. Seated Towel Stretch: Loop a towel around your foot and gently pull it toward you, holding for 15-30 seconds. Pen Pick-ups: Stay seated. Then, lay three pens, or similarly shaped objects, in front of you–spaced apart evenly. Using your toes, pick up each pen and place it in a bowl. Seated Toe Pulls: Sit on a chair and cross one ankle over the opposite knee. Grab the top of your foot and gently pull it toward your body until you feel a stretch on the top of your foot. Hold for 15-30 seconds and repeat 2-3 times per foot. https://www.youtube.com/shorts/-EeyHTdkrEs Additional High Arch Pain Relief Tips More practical approaches for high arch pain relief include: Ice Therapy: Apply an ice pack to sore areas for 15-20 minutes to reduce inflammation and soothe discomfort. If your feet are particularly painful, take this one step further by practicing the RICE method (Rest, Ice, Compression and Elevation). Supportive Inserts: Use over-the-counter insoles with firm arch support. A good choice for high arches is the Superfeet Green or the Superfeet Run Cushion High Arch insoles. However, talk to a podiatrist or chiropodist about if you need more customized support from orthotics. Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) may help manage pain. Seek Professional Help: Visit a podiatrist or chiropodist for a biomechanical assessment to determine how prominent your high arches are, how they are affecting your body, and any contributing biomechanical factors. These foot specialists can also fit you for custom orthotics, provide shoe recommendations and curate a full treatment plan. When to See a Specialist For High Arches If high arches are causing persistent discomfort or limiting your mobility, it’s essential to seek professional advice. As we mentioned, visiting a foot clinic ensures access to personalized treatment plans. Consulting a foot specialist is especially important if you notice: Increased frequency of ankle instability or sprains. Development of deformities like hammertoes, claw toes, or bunions. Chronic pain that makes simple activities like walking increasingly difficult. A foot specialist can recommend the appropriate treatments, depending on the severity of your condition. They may also suggest physical therapy to improve balance, coordination, and overall foot function. Regular check-ups and assessments with a podiatrist or chiropodist can prevent seemingly minor issues from becoming major concerns. Don’t hesitate to seek their expertise! https://www.youtube.com/shorts/XZUfVhny5pY

January 9, 2025

3 Foot Conditions That Target Men

When it comes to health, foot care sometimes takes a backseat for men. However, neglecting this vital part of the body can lead to foot pain, skin and nail problems, reduced mobility, and more serious issues over time. Some foot conditions commonly seen in men are influenced by lifestyle, footwear choices, or other risk factors. That's why prioritizing men's foot health is essential for maintaining an active, pain-free life. In this article, we’ll explore three foot conditions that can disproportionately affect men, and discuss the best ways to treat them. Foot Conditions That Target Men Gout Achilles tendinitis Toenail conditions Additional foot conditions in men Gout https://www.youtube.com/watch?v=2lQDihccUBg What is Gout? Gout is a type of arthritis caused by the accumulation of uric acid crystals in joints. Uric acid is a byproduct formed during the breakdown of purines, which are naturally found in the body and certain foods (e.g., red meat, seafood, and alcohol). Normally, uric acid is dissolved in the blood and excreted through urine. However, when the body produces too much uric acid or fails to excrete it efficiently, it can lead to hyperuricemia (high levels of uric acid in the blood). When uric acid levels exceed the threshold of solubility, needle-shaped urate crystals can form and deposit in the joints. This triggers the immune system and causes the painful inflammatory response characteristic of gout. Gout symptoms generally come in the form of severe and sudden flare ups ("gout attacks") that come and go, rather than a consistent, nagging pain like other conditions. It often feels like your big toe is hot or “on fire”. The pain can even signal your body to wake up from a deep sleep. Gout attacks cause swelling, redness, intense joint pain and affected mobility. While usually affecting the feet (typically starting in the big toe), it might also spread to other joints like the fingers, elbows, wrists, knees and ankles. Gout affects men more than women primarily because men naturally have higher levels of uric acid, which is the root cause of the condition. Estrogen, a hormone predominant in women before menopause, helps the kidneys excrete uric acid more efficiently. This offers women a protective advantage until estrogen levels decline after menopause. As a result, men can develop it at any stage of their lives, while women typically experience it post-menopause. How to Treat Gout? Gout is a metabolic disorder, and is managed through a combination of treatments and lifestyle modifications: Medication: Medications that reduce uric acid levels are often required to manage gout. These can be prescribed by your family doctor or rheumatologist. Medications like NSAIDs and corticosteroids can also help reduce symptoms by reducing inflammation. Exercise and Physical Activity: Recurrent gout attacks weaken and damage the joints over time. The best way to counteract this is to strengthen and condition the joints with a consistent fitness regimen. Not only will this help curtail progressive joint damage, stronger joints and muscles allows the body to better withstand our regular activities. This reduces joint strain, which interrupts the inflammatory response that triggers gout attacks in the first place. Diet: It is a myth that diet alone will cause gout. However, a healthy balanced diet with foods that are low in purines can help curb gout attacks. Some of the best foods to eat include poultry and eggs, nuts and legumes and leafy greens. It's important to avoid foods that contain high fructose corn syrup (i.e.: cola), red meat and other rich foods high in purines. Orthotics & Footwear: A chiropodist or podiatrist can help manage the joint damage caused by gout by recommending supportive footwear and prescribing custom orthotics. These treatments will address any biomechanical factors causing excess strain and pressure on the affected joints; this will in turn reduce the joint inflammation that can trigger gout attacks. Achilles Tendinitis https://www.youtube.com/shorts/utLavyPDnqI What is Achilles Tendonitis? Achilles tendinitis is an overuse injury characterized by inflammation of the Achilles tendon, the thick band of tissue that connects the calf muscles to the heel bone. This tendon facilitates walking, running, and jumping by transmitting force from the calf muscles to the foot. Achilles tendinitis develops when the tendon experiences repetitive stress, microtears, and inadequate recovery, leading to localized inflammation, pain, and stiffness. The condition often arises from activities that involve sudden increases in intensity, duration, or frequency, such as running or jumping sports. It can also be caused or contributed to by weak, tight calf muscles. Research suggests that Achilles tendinitis may be more common in men, particularly those over 30 years old. This is because male recreational runners and athletes tend to burden the tendon with a greater load than their female counterparts. Men sometimes also have less flexibility in their calf muscles than women, which increases the strain on the Achilles during physical activity. Hormonal differences also play a role, as estrogen in women may provide some protective effects by enhancing tendon elasticity and reducing stiffness. How to Treat Achilles Tendonitis? Treatment for Achilles tendinitis includes strengthening the tendon and surrounding muscles by performing foot exercises and stretches, particularly ones that work the calf muscles. Shockwave therapy from a podiatrist or chiropodist at a foot clinic might also be an option for you. This is a non-invasive treatment that stimulates healing in soft tissues via high frequency sound waves from a special applicator. Speaking of foot clinics, another great way to manage Achilles tendinitis and prevent it from occurring again is getting fitted for custom orthotics by a foot care professional. You can also try high quality over-the-counter insoles from brands like Superfeet. Athletes and runners should also always wear supportive footwear that provides adequate shock absorption and arch support. Toenail Conditions https://www.youtube.com/shorts/Z6VYvI6CJQs Some men may be less likely to care for their toenails than women are. This leaves them more vulnerable to issues like ingrown toenails, cracked toenails or even toenail fungus. Men may also be less likely to receive treatments like medical pedicures, a comprehensive service performed by a chiropodist or podiatrist that not only cleans and trims the nails, but can be a great way to spot potential toenail issues. Neglecting regular trimming, cleaning, and moisturizing of the nails creates an environment where these problems can thrive, particularly when combined with factors like wearing tight or non-breathable footwear, engaging in strenuous physical activities, or ignoring early signs of discomfort. Therefore, regular nail care, including proper trimming techniques and maintaining foot hygiene, is essential for preventing these common nail issues. As far as toenail fungus goes, some men are more likely to spend time in areas where these contagious fungi thrive, like public showers, locker rooms and pools. It’s critical to wear protective footwear in these spaces, or avoid them entirely as much as you can. If you notice toenail fungus starting to grow under the nail (by way of thickened, brittle greenish-yellow toenails), you should seek treatment from a chiropodist or podiatrist right away, as most over-the-counter anti-fungal products from drug stores won’t work. Additional Foot Conditions That Affect Men https://www.youtube.com/shorts/VqEeU4Hrh3I Plantar Fasciitis Plantar fasciitis is a condition caused by inflammation of the plantar fascia, a thick band of connective tissue that supports the arch of the foot and absorbs shock during movement. Overuse, prolonged standing, having flat feet or high-impact activities can lead to inflammation, triggering pain and stiffness, particularly near the heel. Men may be more susceptible to plantar fasciitis due to higher body weight, which increases strain on the plantar fascia. Greater participation in high-impact sports and physically demanding jobs that involve repetitive stress on the feet can also put men more at risk for plantar fasciitis. That said, plantar fascitiis is simply a very common condition that can target anyone. Treatment typically involves rest, stretching exercises for the calf and foot, and wearing supportive footwear and orthotics. Severe cases may benefit from physical therapy and anti-inflammatory medications. Foot Odour Foot odour, or bromodosis, occurs when sweat from the feet interacts with bacteria on the skin, producing a noticeable smell. The feet contain more sweat glands per square centimetre than any other part of the body, making them particularly prone to excessive sweating. Men may experience foot odour more frequently than women due to higher sweat production, more time spent in closed footwear, and less attention to foot hygiene. Prevention and treatment involve washing the feet daily, thoroughly drying them, and wearing moisture-wicking socks and breathable shoes. Deodorizing powders and sprays, as well as foot soaks can also help minimize bacterial growth and odour. We suggest trying these products from Gehwol, a reputable brand available to purchase at our Toronto foot clinic! https://www.youtube.com/shorts/TW9L0UMjLOw

January 2, 2025

Top 5 Kid-Friendly Foot Exercises

One of the best ways to prevent foot pain in your kids is to encourage them to try kid-friendly foot exercises. Children are constantly growing and doing physical activities, so it's important for them to do exercises that help strengthen their muscles, improve flexibility, soothe pain and enhance coordination. Today’s article will teach you how to select the right exercises for your little ones, and give five examples they can try. How to Keep Foot Stretches Safe for Kids It's important to ensure that the exercises are safe, effective, and appropriate for their age and development stage. Here are a few key factors to look out for: Gentle and controlled movements: Stretches should never cause pain— which is also true for adults. Feeling “the burn” or feeling the stretch work in the appropriate area is very different from feeling pain. Furthermore, kid-friendly stretches should involve slow, controlled movements. If a stretch feels too intense or painful, it should be stopped. Kids' muscles and tendons are still developing, so overstretching can lead to injury. Age-appropriate: The stretch should be suitable for the child's age and physical development. For example, a 4-year-old might not perform the same exercises as a 12-year-old. Supervision: Parents should play an active, observant role in their children’s foot health. Always supervise during foot stretches to ensure they’re performing them correctly and safely. Guide them through the stretch, making sure they aren’t twisting or forcing their bodies into unnatural positions. Short and frequent sessions: Kids typically benefit from shorter stretching sessions, as their attention spans are limited and their muscles can become fatigued quickly. Consult a foot specialist: A foot care professional, like a chiropodist or podiatrist at a foot clinic can explain what type of stretches and exercises your child will benefit from the most. Booking a foot assessment for your kids is a great first step! Top 5 Kid-Friendly Foot Exercises Pen pick-ups Frozen water bottle rolls Seated hamstring stretch Calf stretches Flat feet exercises Pen Pick-Ups https://www.youtube.com/shorts/5PCZuM5E6RU A good stretching tip for kids’ feet is to make stretches as interactive and fun as possible. Pen pick-ups are great foot exercises for children as it allows them to focus on a task, which will hopefully keep them from getting restless or distracted. They will love the challenge of picking up every single pen and putting them in the bowl - proudly accomplishing their goal while simultaneously taking care of their foot health. You an also do this exercise with objects like marbles and lego (which could serve the dual-purpose of strengthening their feet while getting them to put their toys away!) This simple exercise strengthens the intrinsic muscles of the foot, which support the arch and contribute to better balance and stability. By taking care of these muscles early, children can reduce the risk of developing common foot issues— ranging from plantar fasciitis, to even arthritis or bunions in their golden years. Additionally, the exercise promotes coordination and fine motor skills by challenging kids to use their toes in a precise and controlled manner. This activity can also help with flexibility, ensuring that the joints in the toes and feet stay mobile and healthy, which is particularly important for growing children. How to do it: Sit on a chair with feet flat on the ground. Use the toes to pick up pens one at a time. Small objects like pencils or marbles can also work. Place each pen into a bowl. Repeat several times for each foot. Seated Hamstring Stretch https://www.youtube.com/shorts/AsuUXJYnUmQ While not specifically a foot exercise, stretching other parts of the body have a positive affect on foot health — everything is connected, from the toes to the head!The seated hamstring stretch is a great option for kids experiencing growing pains. These aches often present as a throbbing sensation in the legs, thighs, or behind the knees. Stretching the hamstrings can help relieve this discomfort, not to mention tight hamstrings are linked to muscle imbalances that may lead to knee or ankle pain in the future. It’s worth noting that “growing pains” is somewhat of a misnomer. Despite the name, there is no scientific evidence that growth itself causes pain. Instead, these aches are more likely a result of daytime activities that strain muscles, with the discomfort surfacing at night when kids are at rest. This occurs because during growth spurts, bones can grow faster than muscles and tendons, which might cause discomfort. Hamstring stretches play a key role in alleviating muscle strain associated with growing pains. When kids engage in activities like running, jumping, or climbing, the hamstrings can become overworked and tight. Stretching this muscle group increases flexibility, reduces tension, and improves blood flow, which helps relax the muscles and relieve discomfort. Regular stretching also prevents stiffness, supporting healthy movement and reducing the likelihood of aches caused by muscle fatigue. How to do it: Sit on a chair with the back straight. Extend one leg straight out in front. Slowly lean forward from the hips, reaching toward the extended leg. Stop when a stretch is felt in the hamstring. Hold for 30 seconds and repeat on the other leg. Make sure your child knows exactly where the hamstring (back of the thigh) so they know when it’s working! Frozen Water Bottle Rolls https://www.youtube.com/shorts/eTffGEvK6Z8 Similar to the pen pick-ups, this easy-to-perform exercise is a good option for children as it lets them engage more by incorporating an object with a task.If you don’t have water bottles at home, your child can use golf, tennis or massage balls. They won’t get the same instant soothing effect you get with the frozen element, and ice can be more ideal for muscle strain, but these will still target foot arch pain. Foot arch pain in kids can arise from a combination of biomechanical stress, growth-related changes, and physical activity demands. As children grow, their foot structure continues to mature, with the arches typically becoming more defined. However, during late childhood and adolescence, factors like growth spurts can create temporary muscle imbalances. As the bones grow rapidly, the surrounding muscles, tendons, and ligaments—especially those in the arch—may struggle to keep up, resulting in tightness and strain. This can be particularly noticeable in active older kids, as their physical activities intensify with sports and other high-impact movements, placing additional stress on the plantar fascia and intrinsic foot muscles. Biomechanical issues like excessive ovpronation from having flat feet (rolling inward of the foot), or supination (rolling outward) from having high arches can further contribute to arch pain. These movement patterns lead to uneven distribution of weight and abnormal stress on the plantar fascia and Achilles tendon, which can cause inflammation and discomfort. Adolescents who participate in sports like basketball, soccer, or gymnastics may be especially prone to arch pain due to the repetitive jumping, running, and pivoting that challenge the foot's structural stability. How to do it: After freezing a water bottle for a few hours, place it on the floor. While seated or while standing, roll your foot back and forth over the frozen water bottle. Move your foot side to side to massage different areas. Continue for a few minutes per foot. Calf Stretches https://www.youtube.com/shorts/utLavyPDnqI Like hamstring stretches, calf stretches are another way to help kids manage aches and pains in the legs. They also benefit foot health by strengthening the Achilles tendon. Targeting the Achilles tendon early improves its flexibility and resilience, reducing the risk of developing Achilles tendonitis later in life, especially for little future athletes. A strong and flexible Achilles tendon adapts better to high-impact activities and repetitive strain. Kids can develop tight calves due to a combination of biomechanical, developmental, and activity-related factors. Activities like running, jumping, or climbing, heavily engage the calf muscles. Without adequate stretching or recovery, this repetitive strain can lead to chronically tight muscles. Furthermore, gait abnormalities or alignment issues, such as congenital flat feet, can place additional strain on the calf muscles. How to do it: Straight-Leg Stretch Step one leg forward and bend the front knee. Keep your back leg straight with the heel pressed into the ground. Hold the stretch for 30-45 seconds. Bent-Leg Stretch From the same position, bend the back knee slightly. Feel the stretch lower, near the ankle. Hold for 30-45 seconds. Arch Lifts https://www.youtube.com/shorts/whJ3TZAOn00 As we briefly mentioned, most kids have flat feet until around age 6. This exercise is a good option for younger kids between ages 4-6 who will soon start developing a foot arch, as well as kids who continue to have a minimal or non-existent arch. This exercise helps activate and strengthen the muscles on the outside of the foot, which play a key role in supporting the arch. For younger kids who are beginning to develop their foot arches, the movement encourages the muscles to work in a way that supports natural foot development. For kids who still have flat feet or minimal arches, this exercise can provide a gentle way to engage the muscles and ligaments that support the arch, potentially improving the structure over time. By focusing on proper alignment and muscle activation, it promotes better foot mechanics for your little one and helps reduce the risk of discomfort or foot-related issues. How to do it: Stand with the feet hip-width apart. Slowly roll your weight onto the outside of your feet. Keep your toes relaxed and your ankles straight. Hold for 15 seconds. Release and repeat 3 times.

December 19, 2024

The 5 Best Foot Exercises to Improve Circulation in Winter

As the colder months roll in, it's important to pay extra attention to your feet. Studies show that foot exercises in the winter can help prevent stiffness and pain by improving blood flow, and keep your feet feeling warm and energized. This is especially important for people with certain foot conditions. By incorporating simple exercises into your routine, you can keep your feet in better shape, even as the temperature drops. Keep reading for five of the best foot exercises to boost circulation and keep your feet healthy throughout the winter. Today We'll Learn The connection between blood circulation and winter foot care What foot conditions benefit the most from improved circulation The 5 best foot exercises to improve circulation in winter How these foot exercises improve blood flow The Connection Between Blood Circulation and Winter Foot Care The circulatory system, also called the cardiovascular system, is responsible for delivering nutrients and oxygen to every part of our bodies. Sufficient blood circulation is very important to the lower extremities, like the feet, ankles and legs, because it helps reduce the risk of muscle cramps and fatigue by removing waste products like carbon dioxide and lactic acid, while also supporting cell repair and overall function. Poor circulation can lead to swelling, numbness, and cold sensations in your limbs, hands and feet. It can also be connected to serious issues, like diabetes, which can lead to slow-healing wounds, infections, or even ulcers. Maintaining good blood flow in the feet, legs, and ankles is even more important during the winter because cold temperatures cause blood vessels to constrict, which reduces blood flow to the extremities even more than usual. This can make feet and ankles more prone to stiffness, pain, numbness, and feeling cold. Maintaining healthy blood flow via foot exercises helps improve mobility, soothes pain, and ensures the feet and lower limbs remain as strong as possible during the cold winter months. They also help people who simply want to keep their feet healthy and stay on top of their winter foot care. Blood Circulation Exercises for Feet: Conditions Treated Foot exercises and stretches that boost blood flow can help a wide range of conditions, including: Diabetic Neuropathy: Improved circulation might help your body’s circulatory system deliver oxygen and nutrients to nerve tissues. This can help with tingling, numbness and nerve damage. Edema (Swelling): Foot exercises stimulate the muscles that help the veins pump blood from your feet back up to your heart. This helps prevent fluid accumulation in the feet and ankles, which in turn reduces swelling in the lower limbs. Peripheral Artery Disease (PAD): A common condition that narrows the arteries that restricts blood flow. Foot exercises may alleviate pain and cramping while improving mobility and making walking easier. Raynaud’s Phenomenon: A condition in which extremities, like the hands and feet, are particularly sensitive to cold weather, causing the blood vessels to narrow (which then leads to poor circulation and all the other things we mentioned). Stretching and exercising the feet encourages blood flow, which can counteract the effects of Reynaud's. Varicose Veins: These are enlarged, twisted and sometimes painful veins. Exercises that strengthen calf and foot muscles may reduce blood pooling in the veins, while minimizing discomfort and clot risks. Plantar fasciitis: An overuse injury that causes inflammation in the plantar fascia and heel pain that comes and goes. Good circulation is essential to help your body heal injuries, so activities that boost circulation may decrease inflammation and speed up the recovery process. Arthritis: Increased blood flow delivers oxygen and nutrients to joint tissues, reducing stiffness and improving joint mobility. 1. Water Ball Roll https://www.youtube.com/shorts/eTffGEvK6Z8 How to do it: While standing, place one foot on the water bottle and press down gently. Roll the bottle back and forth under your foot, starting from the heel and moving to the toes. Use your body weight to adjust the pressure, ensuring it's comfortable but effective. Roll each foot for about 1–2 minutes. Focus on different areas, such as the arch and ball of the foot, to help relieve tension and boost circulation. For the best results, use a frozen water bottle. You can also use a tennis or golf ball, or a therapeutic massage ball. 2. Toe Splays https://www.youtube.com/shorts/gOwgyrmU6hM How to do it: While seated, plant your feet flat on the ground. Bunch your toes together by scrunching them inward, keeping the movement controlled. Press your big toe firmly into the ground while spreading the other toes as far apart as possible, holding before relaxing. Perform on both feet at the same time, or one foot at a time. 3. Toe Flex and Raises https://www.youtube.com/shorts/n46k32OZgco How to do it: Start in a seated position with your feet flat on the floor. Flex your toes upward towards the sky before flexing them downwards towards the floor. Repeat 10-15 times on each foot. 4. Pen Pick-Ups https://www.youtube.com/shorts/5PCZuM5E6RU How to do it: Stay seated. Lay three pens, or similarly shaped objects, in front of you--spaced apart evenly. Using your toes, pick up each pen and place it in a bowl. 5. Seated Toe Pulls https://www.youtube.com/shorts/7-XrzvpxETc How to do it: While sitting on a chair and cross one foot over the opposite knee. Pull your toes toward you and hold them in that position for 30-50 seconds. Repeat 2-3 times on each foot. How These Foot Exercises Improve Blood Flow Exercises like the water bottle roll boost blood flow by stimulating the muscles on the bottom of the foot. In more scientific terms, they target the plantar aspect (sole of the foot), which stabilizes the arch. It also releases tension in the plantar fascia, improving its elasticity and promoting better circulation in the surrounding tissues. This enhanced blood flow helps deliver oxygen and essential nutrients to the area, aiding in healing and reducing inflammation. Additionally, as the blood vessels dilate, the foot’s tissues become more flexible and less prone to tension. Toe splays, toe flexes and raises, and similar exercises activate the intrinsic muscles of the foot. These are located within the foot itself and include the toes, as opposed to the extrinsic muscles that originate in the lower leg and insert into the foot. These intrinsic muscles help control fine movements of the toes, stabilize the arch, and support balance. When they're activated during toe exercises, they stimulate the foot's blood vessels and promote better circulation. More specifically, working the toes can enhance venous return, which is the process by which blood is pumped back to the heart. The activation of these foot muscles also helps compress the veins, aiding in the movement of blood against gravity. By targeting the small, intrinsic muscles, these exercises help to balance the workload between the foot’s various structures, preventing overuse injuries in the larger, more externally located muscles. Strengthening these muscles can also improve overall posture and movement patterns, reducing the risk of misalignments or discomfort that may radiate through the legs and lower back. When the foot muscles are conditioned and have good range of motion, they allow for better shock absorption and energy transfer during activities like walking, running, and standing. This reduces strain on other parts of the body, contributing to overall musculoskeletal health. Furthermore, foot exercises like toe flexes, raises, and splays support better sensory feedback from the ground, enhancing proprioception—the body's ability to sense its position and movement. Improved proprioception helps with balance and stability, particularly in individuals who may be recovering from an injury or who experience frequent falls due to weakened muscles or poor circulation. By exercising the foot muscles, the brain receives clearer signals from the feet, which can enhance coordination and response times during daily movement. This can be particularly helpful for older adults or individuals with conditions that affect motor skills.

December 12, 2024

The Connection Between Flat Feet and Plantar Fasciitis

Flat feet and plantar fasciitis are closely linked, with flat feet often contributing to the development of plantar fasciitis. Both conditions can also lead to foot pain and mobility issues, and can worsen over time if not properly addressed. Today’s article will answer: What are flat feet? What is plantar fasciitis? What is the connection between flat feet and plantar fasciitis? How can I treat flat feet and plantar fasciitis? What are Flat Feet? Flat feet, scientifically called pes planus, is a condition where you have a very minimal or non-existent foot arch. It is one of three arch types, the others being a normal arch and a high arch. If you have flat feet, your entire sole is in constant contact with the ground when you aren’t wearing shoes. Most children naturally have flat feet but grow out of it as they get older. If you don't grow out of it by adulthood, it is called congenital flat feet. Some adults may also have normal arches that collapse. This condition, which may affect one or both feet, is sometimes called adult-acquired flatfoot or fallen arches (both commonly referred to as simply flat feet or flatfoot), and may be asymptomatic. However, it often results in discomfort, foot pain and biomechanical issues. Many people may not realize they have an abnormal arch or how it affects the rest of our body. That’s why it’s important to talk to a podiatrist or chiropodist whenever you experience foot pain. They can determine whether your pain is directly linked to your foot type and arch structure before offering the appropriate treatment. Causes of Adult-Acquired Flat Feet Common causes of adult-acquired flat feet are: Posterior Tibial Tendon Dysfunction (PTTD): PTTD is a medical condition involving damage, weakening, or inflammation of the posterior tibial tendon, which supports the arch of the foot. It is one of the leading causes of fallen arches in adults. Left untreated, PTTD can progress to foot arch pain and flat feet, often in only one foot. Aging: As you age, the ligaments, tendons, and muscles in your feet lose elasticity and strength. This natural wear and tear can result in the gradual flattening of the arch. Obesity: Extra body weight increases pressure on the feet, especially the arches. This additional load can accelerate the breakdown of the foot’s structures, leading to flat feet. Rheumatoid Arthritis: This condition can affect the joints and soft tissue in the foot, weakening the ligaments and structures that support the arch, and leading to its collapse. Injury or Trauma: Injuries to the foot or ankle, such as fractures or sprains, can damage the tendons or ligaments that support the arch. This can disrupt the foot's normal structure and collapse its arch. Pregnancy: Hormonal changes during pregnancy can relax the ligaments in the body, including those in the feet. This can cause the arch to flatten, often temporarily, but it may persist in some women after childbirth. Overpronation Flat feet are a structural issue. Think of a normal arch as an important component of a home; when it is lacking, your foot’s utility and functionality will be affected, as well as your mobility. This means you may subconsciously start walking in an abnormal way to make up for the absent arch and accommodate foot pain, which causes even more damage over time. For people with flat feet, this movement is called overpronation. When you overpronate, the foot rolls too far inward during walking or running, and becomes a consistent feature of your gait (your walking pattern). This leads to uneven pressure distribution which can cause pain and contribute to injuries in the feet, ankles, knees, back and hips. What is Plantar Fasciitis? https://www.youtube.com/shorts/rSKd2ztKWa8 Plantar fasciitis is technically an overuse injury. It targets the plantar fascia, which is a long, fibrous ligament (or band of tissue) that runs along the toes to the heel, connecting the bones of the foot. The plantar fascia also operates as a dynamic support mechanism for the foot’s arch, distributing forces evenly during movement. When overused, it may lose elasticity and develop microtears, typically near its attachment point at the heel. This then leads to inflammation, your body’s natural response to injury. If untreated, plantar fasciitis can lead to impactful gait changes, prolonged foot pain, and secondary issues in the knees, hips, or lower back. Plantar Fasciitis Symptoms Heel Pain (especially in the morning): This is a hallmark symptom. During rest, the plantar fascia tightens. When taking your first steps after waking, the tissue is suddenly stretched, leading to sharp pain. As the fascia warms up, the pain often decreases. Pain after prolonged standing or activity: Standing for long periods or engaging in weight-bearing activities places repetitive strain on the plantar fascia. This results in pain that often intensifies after the activity ends. Tenderness or stiffness in the heel area: The attachment point of the plantar fascia to the calcaneus (heel bone) is a common site for inflammation and microtears, leading to localized stiffness and tenderness, especially after inactivity. Swelling in the heel or arch: Inflammation from repeated stress might cause fluid accumulation in the affected area, causing visible or palpable swelling as the body tries to repair itself. Worsening pain with barefoot walking or unsupportive shoes: Walking barefoot or wearing shoes without adequate arch support increases strain on the plantar fascia. Foot arch pain: Inflammation of the plantar fascia can irritate nearby areas, causing burning or aching sensations along the length of the fascia in the arch of the foot. https://www.youtube.com/shorts/fTIAlew5T04 The Connection Between Flat Feet and Plantar Fasciitis Studies suggest that you are more likely to develop plantar fasciitis if you have flat feet versus a normal arch, making flat feet a top risk factor for plantar fasciitis. This is mainly because the foot and gait mechanics associated with flat feet put excess strain and pressure on the plantar fascia. In a normal foot, the arch acts as a natural shock absorber, distributing weight and reducing stress on the plantar fascia. However, since people with flat feet have a low or entirely absent arch, it disrupts this natural shock absorption from occurring. Overpronation also strains the plantar fascia, causing microtears and inflammation over time. Additionally, the misalignment caused by flat feet can lead to uneven weight distribution, increasing stress on the plantar fascia and exacerbating the condition. These factors can also place additional strain on surrounding structures, such as the Achilles tendon, which will worsen the overall tension in the plantar fascia. Additional Plantar Fasciitis Causes and Risk Factors Aside from people with flat feet, plantar fasciitis is also common in: Middle-aged Adults: Particularly those aged 40 to 60, as natural wear and tear over time can weaken the plantar fascia. Athletes: Runners, dancers, and those involved in high-impact sports are at increased risk due to repetitive stress on the plantar fascia. People with high arches: Having a high arch, the polar opposite of a flat foot, can also cause plantar fasciitis due to increased strain on the plantar fascia and excessive supination (when the foot rolls excessively outward during walking and running). People struggling with obesity: Carrying extra weight increases pressure on the plantar fascia, especially during standing or walking. Workers who stand for long hours: Healthcare workers, factory employees, restaurant staff, construction workers and more are at a higher risk due to the repeated strain from standing. Plantar Fasciitis and Flat Feet: Treatment If you’re looking for flat feet and plantar fasciitis pain relief, visiting a foot specialist, like a podiatrist or a chiropodist, is your best bet. These experts can provide education, treatment services, and “homework” ideas you can incorporate in your daily routine. Keep reading to learn ways you can manage both issues! Exercises and Stretches https://www.youtube.com/shorts/7-XrzvpxETc Performing light, simple and effective routines can help strengthen the plantar fascia and manage heel and foot arch pain. Here are some you can try: Seated toe pulls: Sit with one foot crossed over the opposite knee and use your hands to gently pull your toes towards you for 30 seconds. Repeat with the other foot. Towel pickups: Stand with your feet flat on the floor and a towel placed in front of you. Use your toes to scrunch the towel towards you, then relax. Repeat for 30 seconds, then switch feet. Calf raises: Stand on a step, rise onto your toes, then slowly lower your heel back down. Repeat for 8-10 reps, completing 3 sets. Read a more detailed article on the best exercises for plantar fasciitis. Proper Footwear Wearing the right footwear is essential for managing both flat feet and plantar fasciitis. The key features to look for include: Arch support: Arch support is the cornerstone of plantar fasciitis treatment. This will keep the plantar fascia properly supported and reduce strain. Arch support also provides stability and helps prevent the overpronation (excessive inward rolling of the foot) that can strain the plantar fascia. Cushioning: Helps absorb shock, reducing the impact on the heel and alleviating discomfort. Firm heel counter: Supports the back of the foot, preventing excessive movement and ensuring stability when walking or standing. Comfortable fit: Ensures the shoe isn’t too tight or too loose. You want to ensure shoes also provide ample space for the toes to prevent overcrowding. This reduces pressure points, allows for proper alignment (which is crucial for people with flat feet) and offers overall comfort. Midfoot support: Offers additional stability to prevent the arch from collapsing further, keeping the foot properly aligned and supporting a natural gait. Rounded sole front: A rounded toe or sole at the front of the shoe (like a rocker sole) encourages a smoother toe-off during walking. It can also promote a more natural, efficient gait by allowing the foot to roll more fluidly from heel to toe. Stability and motion control shoes: These are designed to address the unique needs of people with fallen arches and excessive overpronation to keep your feet in a neutral position during movement. They provide enhanced arch support while controlling foot and ankle motion with firmer midsoles and medial posts (a denser material on the inner side of the shoe), all the while reducing strain on the plantar fascia. If these features seem overwhelming and you’re having trouble finding the right shoes, our one-stop-shop Toronto foot clinic offers complimentary shoe fittings. Custom Orthotics Foot clinics can provide custom orthotics. These are tailored to your foot’s personalized shape, are designed specifically for you and can be worn with many shoe types. For people with flat feet, they provide arch support and reduce excessive pronation. This can help alleviate the stress placed on the plantar fascia, reducing the risk of developing plantar fasciitis and helping alleviate the symptoms of the condition itself. Shockwave Therapy https://www.youtube.com/shorts/nt1SgT9xrUM This is a non-invasive treatment for plantar fasciitis, and many other conditions as well! It takes minimal time and usually causes relatively little (if any) discomfort. Shockwave therapy works by transmitting low-intensity acoustic waves to the plantar fascia, which promotes healing. The process works by stimulating the body’s natural healing mechanisms, encouraging the repair of damaged connective tissue and the regeneration of cells in the affected area. Many studies find shockwave therapy to be an innovative, safe and effective treatment for plantar fasciitis. More Treatment Options for Plantar Fasciitis and Flat Feet: RICE method: Rest your foot, wrapped cold compression, and elevate the foot for 5 minutes then remove and wait 5 minutes for it to warm up then walk. This is a tried-and-true plantar fasciitis (and other injuries) treatment you can do from home! Joint immobilization: Temporarily restrict movement to allow the inflamed plantar fascia to heal. This can be done with taping, bracing and splinting, or with a boot cast. Heel cushioning. Reducing the pressure upon the heel from heel cushions Foot Assessment with Video Gait Analysis: Involves recording and analyzing your walking or running pattern to identify abnormal foot mechanics, like overpronation. Rolling a tennis ball or frozen water bottle under the foot: Another easy, soothing treatment method you can try at home.

November 30, 2024

Foot Care Holiday Gift Guide 2024

Holiday shopping can feel like a daunting ordeal that takes away from all the fun. Your list is long, and you don't have ideas for some people - which is okay! But it doesn't have to cause so much stress. We've got you covered with our guide to the best foot care holiday gifts! When you're stuck on what gift to get for your grandparents, friends, and other relatives, medical gifts may inspire you more than you realize. The health and wellness industry is known for producing excellent products, opening your mind to many gift options. Gifts that promote foot health can help those with debilitating foot issues. But they can also help prevent foot conditions before they develop. And they're simply fun to use. We're talking foot creams, scrubs, and other luxurious products fit for a spa session! The gifts we'll discuss today focus on both skincare and foot pain; they shine on their own and work well as stocking stuffers. But the best way to gift products from a foot care clinic is by compiling a foot care gift set! It's fun to try more than one product, and it gives loved ones the tools for a great self-care day. Let's take a look at our top picks! Foot Care and Medical Gifts: Gift Guide 2024 Below is a general overview of our top foot care holiday gifts. But don't worry, we'll cover all the details. Foot Exfoliators Foot Creams & Moisturizers Superfeet Insoles Feet First Clinic Gift Certificates Foot Exfoliators Foot Scrubs & Foot Baths Products like Gehwol's Herbal Bath are affordable medical gifts to raise your loved ones' foot care game to the next level. They're suitable for people of all ages and help exfoliate and soothe dry skin. Exfoliation prevents itchy, flaky dead skin from building up while simultaneously unclogging your pores. Exfoliating your feet weekly will help prevent and treat any callus buildup and cracked heels, while keeping your feet soft and moisturized. But foot baths do even more for the body than you may realize. First, foot bath products combined with hot water help promote healthy blood flow, which can relieve pain from foot conditions like plantar fasciitis, bunions, etc. They can also warm your overall body temperature, which alleviates muscle tension, reduces stress, and may help prevent sickness or fight flu symptoms by strengthening your natural immunity (perfect for the winter!). Helpful tip: It's best to start a spa session by bathing your feet, as it leaves a clean base for exfoliation and moisturizing by washing away bacteria and dirt. Foot Files Feet First Clinic's foot files are another great way to exfoliate your feet! You can gift someone a foot file as a stocking stuffer or as part of a gift box (throw in the Gehwol Herbal Foot Bath and some foot cream for the perfect foot care selection!). But why do we need them? Foot files remove hard, scaly dead skin from the bottom of the foot, making them feel silky smooth. Our foot files also have a smoothing side to buff and soften the skin. This allows you to customize and control where and how much skin you remove when exfoliating your feet (unlike the foot peels you see online). The perfect tool for concluding a luxurious at-home foot care session, you should give them some consideration as you shop for medical gifts. View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Foot Creams & Moisturizers Gehwol Foot Creams To restore the skin's natural barrier functions, you should always moisturize after soaking and exfoliating. Gehwol's Soft Feet Cream, Universal Foot Cream, and Med Lipidro Cream are just a few examples of medicinal moisturizers that work wonders. So why not gift them to someone you love? They'll get to enjoy smooth skin and fewer cracks and calluses. If your loved one already has severely painful cracked heels, try gifting them Gehwol's Med Salve for Cracked Skin or Dermal Therapy Heel Care instead. Dermal Therapy Heel Care Hopefully, it's becoming clear that medical gifts can be more valuable than gifts that sit around collecting dust. And Dermal Therapy Heel Care is one of the best foot care holiday gifts around. Cracked heels have the potential to burden everyone, from your best friend to your grandmother - dry skin doesn't discriminate! Severely cracked heels can make walking almost unbearable and cause swelling, inflammation, and bleeding. So if you're catching wind that someone you love is suffering, why not brighten their holidays by gifting them some relief? Dermal Therapy helps skin cells deep below the surface absorb and lock in moisture, which fights cracked heels. It has the highest urea concentration (25%) of all the foot creams we carry. Urea is important because it works into the deeper layers of the skin to help skin both absorb and retain moisture. To top it off, dermal therapy is a moisturizer and exfoliator that removes dead cells, revealing fresh, young skin. Superfeet Insoles As far as medical gifts for healthy feet go, Superfeet insoles are a wonderful route to take. The general use of their most popular colour, green, is to provide extra support for people with flat feet, plantar fasciitis and other types of foot pain. And for those who want the same arch support as the flagship Superfeet Green, but with more cushioning and flexibility, you can get the Superfeet Run Cushion High Arch insoles - a new favourite and best seller at our Toronto foot clinic! But if you have a loved one with more specific needs, worry not! Superfeet produces several insoles with colours that indicate how they stand out. For example, Superfeet Berry is made specifically for women and comes with a slimmer heel and an arch length to fit the proportions of the female foot. And Superfeet Black is a versatile, low-profile option for people with flat feet. And that’s just the beginning!

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