Best Practices For Winter Sports Foot Care

January 21, 2022

Winter sports are synonymous with Canada. The fact that it’s cold and snowy out for 4-5 months of the year means winter sports are extremely popular both as avenues of fitness and a pastime. Using winter sports to stay active during the cold winter months will promote good foot health so you can keep up with your fitness goals – and have fun while you do it! Staying active is also one of the best ways to keep your feet healthy (and for our overall health too).

Above all, there are four sports that are particularly popular:

Ice hockey
Alpine skiing
Snowboarding
Cross-country skiing

These four sports all are unique in that they require specialized equipment, and specifically footwear. In this article, we’ll explain the mechanics of each sport, what to do when choosing footwear, as well as common foot conditions to consider when partaking in each winter sport.

Ice hockey

Ice hockey is Canada’s national winter sport. From youth to adults, hockey is a popular form of exercise. As an extension, ice skating is also quite popular – you get just the skating portion, without the need for a hockey stick. Here in Toronto, there are plenty of ice rinks to play leisurely hockey. Additionally, there are public spots to skate like Union Station, Nathan Phillips Square, the Bentway, Harbourfront Centre Rink, College Park, and Grenadier Ice Pond.

Ice skates

Ice skates are footwear with a single blade affixed to the sole. A proper fit for hockey skates should fit 1-1.5 sizes smaller than your street shoes. Your toes should barely touch the end of the toe box while having no more than 1/4 inch of space in the heel. Skates that are too big result in blisters and a noticeable decrease in skating ability due to a lack of ankle stability. Skates that are too small cramp the toes and put the foot under considerable pressure with each stride. The tightness of the boot leads to a loss of circulation, limiting the function of the foot.

Common ice hockey and skating foot conditions

Athlete’s foot: Fungi love warm, moist environments, such as communal showers, locker rooms and around public swimming pools. We recommend wearing flip-flops or shoes in these places so that your skin won’t come into contact with any infected surfaces.
Blisters: Skates that are too big can cause blisters as the friction caused by your moving foot can damage the skin.
Foot odour: Hockey skates are notorious for creating foot odour. The fact that they sit in your hockey bag between uses, and are cool, moist places, means fungi thrive. Use antiperspirant powder, and ensure you properly dry your skates between uses.
Plantar fasciitis: Those who play hockey may develop plantar fasciitis because of the stiffness and lack of support of hockey skates. Plantar fasciitis is a common foot condition that causes your plantar fascia (the connective tissue that runs between your toes and heel) to become inflamed and irritated. This results in severe heel pain. If you feel as though your skates lack the proper arch support, Superfeet makes a skate-specific insole called the Superfeet CARBON Pro Hockey insoles.

Downhill skiing

Downhill skiing is one of the most popular winter sports. Here in Toronto, there is great access to downhill skiing both in southern Ontario as well as in upstate New York or in Vermont. Common ski destinations include Blue Mountain Resort, Holiday Valley Ski Resort, Mount Louis Moonstone, Bristol Mountain, Greek Peak Mountain Resort, Horseshoe Resort, and Hockley Valley Resort. Downhill skiing is typically best done between December and March when there is adequate snow.

Ski boots

When it comes to downhill skiing foot care, the most important consideration is ski boot fit. Ski boots fit differently than your regular footwear. Properly fitted ski boots are the single most important factor for skiing. (They fit differently than regular footwear.) Modern alpine ski boots have rigid soles and attach to the ski at both toe and heel using a spring-loaded binding.

Downhill (also known as alpine) ski boots fit snug, with your toes touching the end of the ski boot, but not to the point of being cramped. Ski boot sizing also varies from your regular shoe size. Downhill ski boots use what’s called the Mondopoint sizing system. This is a measure of your feet in centimetres. The tighter the fit, the more control you will have over your skis. This creates the possibility for pressure points and pain, so finding your exact size is important. If the boot is too big, your toes have too much wiggle room, and will likely cause blisters. If the boot is too tight, it may reduce circulation (which will make your feet colder), and also cause blisters because of cramping.

It’s important to note that ski boots only come in full-size increments (24.5, 25.5, 26.5, etc.). You can achieve a half-size fit but technically the boot is identical to the full-size up or down. The half-size is achieved by using a thicker inner shell.

One final consideration is arch support. Ski boots don’t have great built-in insoles so over-the-counter insoles like Superfeet provide a cost-effective and comfortable solution for when you’re on skis.

Common skiing foot conditions

Frostbite: ski conditions are often cold, and you can be outside for hours on end. Prolonged exposure to cold puts your feet at risk of frostnip or frostbite. Invest in a quality pair of socks (like Merino wool) that both wick moisture away from your feet, and stay warm.
Athlete’s foot: Fungi thrive in dark moist areas and feed on keratin – a primary component of the epidermis (the outer layer of human skin). This means that our feet, which spend most of the day bound up in socks and shoes, present an ideal environment for the proliferation of a fungal infection. Athlete’s foot thrives on damp socks or tight-fitting footwear, especially those made of non-breathable materials. Another word of caution: if you’re renting equipment, beware of possible fungus. Shared rentals can be ripe with the type of fungus that causes athlete’s foot and toenail fungus. These conditions stem from dark, warm, and moist environments – in other words, the exact kind of environment of ski boots. To reduce your risk of foot fungus, rub your feet with antiperspirant before skiing to keep your feet dry, and do a proper wash of your feet afterwards.
Blisters: With boots too tight, blisters will form where there is continuous pressure. If the boots are too loose, blisters and chafing will occur where rubbing takes place, usually at the heel and sides of the feet. Additionally, excessive sweat build-up promotes ski boot blisters and chafing.
Discoloured toenails: If your boots are too tight, you run the risk of damaging your toenail. Discoloured toenails are caused by trauma to the toenail. It may start out as a reddish-purple colour and then gradually change to black. This can be due to major trauma, such as dropping something on your toe, or repetitive minor traumas, such as exercising in shoes that are too small. The black colour typically comes from bruising or blood beneath the nail.

Snowboarding

Ever since its introduction in the 1960s, snowboarding has become increasingly popular, with skiers and snowboarders now sharing the slopes. Like skateboarding, the feet are loosely bound perpendicular to the board. Generally, the chance of injury to the lower body is less in snowboarding than it is in skiing.

In snowboarding, your feet do not release if you fall, whereas with skiing your skis detach. The mechanical support provided by the feet being locked to the snowboard has the effect of reducing the likelihood of knee injury – 15% of snowboard injuries are to the knee, compared with 45% of all skiing injuries. However, upper body injuries (like to your torso, or wrists), are much higher amongst snowboarders.

Still, snowboarders are prone to injury to their feet and legs – specifically sprains, which account for around 40% of injuries.

Snowboard boots

Snowboard boots are built dissimilarly from ski boots. They’re much less rigid, more comfortable, and provide greater flexibility.

Snowboard boot sizing is very similar to street shoe sizing except it’s much more important to get right. Your feet should be comfortably snug within your boots without having any pinches or pokes that can cause poor circulation. Your toes should be able to wiggle slightly but not be able to move forward or backwards. Buying boots that are a little snug is a good idea because boots tend to loosen with time and can open up some space after a while. Additionally, snowboard boots are often laced. This means you can customize the fit (or lacing system) like you can with your shoes.

Snowboard boots don’t need as snug a fit because your feet are strapped into the board. This means you’re less likely to need boots that may be tighter-fitting.

Common snowboarding foot conditions

Frostbite: like with skiing, frostbite, and frostnip are common foot conditions experienced by snowboarders. Pack a warm pair of socks, or use toe warmers for added heat.
Athlete’s foot
Blisters: With boots too tight, blisters will form where there is continuous pressure. If the boots are too loose, blisters and chafing will occur where rubbing takes place, usually at the heel and sides of the feet. Additionally, excessive sweat build-up promotes snowboard boot blisters and chafing.
Foot odour
Twisted ankles: snowboarder’s ankle. Fractures of the talus bone are rare in other sports but account for 2% of snowboard injuries – a lateral process talus fracture is sometimes called “snowboarder’s ankle” by medical staff.

Cross-country skiing

Cross-country ski boots are fortunately less like ski boots and more like bicycle shoes. Downhill ski boots are heavier, stiffer, and have a higher cuff, whereas cross-country ski boots are lighter, have a lower cuff, and are more flexible as the attachment system is built differently.

Generally, cross-country skiing is great for your fitness, as it’s a full-body workout. As with running in winter, proper stretching is vital before cross-country skiing. In cross-country skiing, the heel goes up and down constantly. Without properly loosening up first, the motion can result in painful Achilles tendinitis and plantar fasciitis, among other problems.

Common cross-country skiing foot conditions

Frostbite
Athlete’s foot
Blisters
Foot odour
Achilles tendonitis: Because the heel is not locked into place with cross-country skiing, the Achilles heel is more prone to aggravation. Achilles tendonitis is a painful condition that occurs when the Achilles tendon (the tendon at the back of the ankle that connects your heel to your calf) becomes inflamed. It is characterized by pain and swelling above the back of the heel when running or walking. As it progresses, it can make climbing stairs, or any movement involving the foot and ankle, very difficult.

Here’s to Many More Years of Foot Care!

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January 7, 2022

10 Tips To Make Winter Running Enjoyable

Running is one of the most beneficial and rewarding forms of exercise. Although there is a risk of injury, the benefits largely outweigh the risks. Through running, you can build cardiovascular strength and respiratory health, strengthen the immune system, reduce the risk of certain diseases, lessen stress, anxiety, and depression, among other benefits. Outdoor running is also a year-round activity, although running in winter presents unique challenges. Footing, temperature, wind, and daylight all play a role in running's accessibility, and importantly, its enjoyability. Running in winter comes with a certain level of discomfort (especially if you dislike the cold), and requires proper planning and taking the right precautions. We're here to help you prepare, and make the most of winter running. In this article, you'll learn about 10 different ways to make winter running more enjoyable. 1. Be visible Winter is the darkest time of year, regardless of how you interpret it. There is simply less daylight to run. With longer nights and shorter days, runs in the dark are inevitable. Your best protection against darkness is to wear bright clothing (avoid dark, neutral colours), and invest in either a headlamp, a running-specific light, or a lighted reflective safety vest. Not only will you yourself be able to see better, others on the road will be able to see you better too. A good rule of thumb to keep in mind is: just because you see them, doesn't mean they see you. While brighter apparel and lights help, being cautious of cars and cyclists (if they're out) will make running in winter safer. 2. Plan your warm-up and cool down A great way to get injured is to start running without any warmup at all. Your warmup could be as simple as some light stretching or even walking for 5 minutes outside before running. If you're unable to do a warmup, start off slowly, allow your body time to adjust to the physical activity, then resume your normal pace. Picture this: you sit at home or at work for 8-10 hours a day. Your muscles are likely tight, and your body has been sedentary so you aren't exercise-ready. Taking the 5-10 minutes of light exercises (it could be calf raises, or jogging on the spot, or some of these dynamic stretches for runners) will improve your time running and will make it more enjoyable since you'll be ready. It's even more important to stretch after exercise: After physical activity, lactic acid builds up around your muscles, which makes them stiff, sore and tired. The muscles then tighten, which over time will cause significant injury. Stretching after physical activity counteracts this: it promotes circulation, breaks up the lactic acid, and loosens and restores your muscles to their optimal form. 3. Know your route Plan your route ahead of time. Or, run a route you know. Planning a new route keeps your routine fresh, and allows you to explore a trail or a neighbourhood you've never seen. Breaking up the repetition of the same route over and over can also freshen up the experience. But it also requires the necessary planning to make sure you don't get lost. The advantage of running a route you're used to is it reduces the risk of getting lost and allows you to adequately time your run within your limits. Regardless of where you run, bring your phone, a credit card, and a mask in case you need to find a way home, or in case of emergency. Tell people where you're running. And, if necessary, use a GPS watch to track your run, and map out a return route if needed. 4. The treadmill and elliptical are your friends It's OK to say "no" to running outside. Sometimes, it can be more enjoyable to turn on your favourite show, stay indoors, and run or walk on your treadmill or elliptical. This way, you avoid winter conditions, and you can easily control your pace. These machines can be adjusted for the pace (speed), and elevation (steepness), without the thought of slipping on ice. If you're a beginner runner or have back and joint issues, an elliptical can be a great running companion; they give you all of the benefits of running without the heavy impact on your feet and joints. 5. Set a goal A great way to make running more enjoyable in the winter is to work towards a goal. For example, you can make it a goal to: Run 3 times a week for a month Work your way up to a 20 minute run with no walking (you can do more or less depending on your fitness level) Run 20km this winter It should also go without saying that this can also tie into a New Year's resolution. Start small, be consistent, and progress bit by bit towards your goal. This can shift your mindset to focusing on the day or the week, instead of dreading the fact that there are still 2-3 months left of winter. Best of all, because winter running takes more strength, when the weather warms up running will be a breeze and you'll be ready to set your goals higher. 6. Wear winter-proof running shoes Shoes are a runner's best friend. Running shoes are specifically made for this activity, and many brands offer specific winter-proof versions of their most common models. These winter features might include better traction, Gore-Tex, or warmth. Check out our post on the best winter running shoes to find out more on how to winterproof your running. Wearing supportive and running-specific footwear can help fend off common injuries and foot conditions. These include plantar fasciitis, blisters, Achilles tendonitis, and metatarsalgia. 7. Stay hydrated Although it may not feel as though we sweat as much in the winter, it's still critical to stay hydrated. You should hydrate both before, and after your run. Dehydration is harder to spot as you may expect it less in the cold (you may not even recognize the fact that you're losing water due to the cold or layers of apparel). 8. Know when it's too cold Recognize when it's too cold to run outside. If it hurts to breathe, then it's likely that you're best to stay indoors and find an alternative means of physical activity (i.e.: yoga, treadmill/elliptical running, spinning, resistance exercises). Taking the proper precaution(s) can help prevent temperature-related injury, and knowing the conditions can also help you prepare for the footing outside (i.e.: ice, snow, slush, etc.). 9. Layer up and dress for the weather Once you start running, you'll heat up to compensate - unless it's cold and windy. In that case, layer appropriately, so you can add or remove layers depending on the changing conditions. Importantly, you'll want to keep your extremities warm since they're most at risk of frostbite or frostnip. Wear warm socks, use gloves, and wear a hand band or toque to cover your ears. Toes, ears, nose, cheeks, and fingers are most at-risk of developing frostbite. The best way to layer up is with technical fabrics. These are thin layers of apparel that wick moisture away from your body. Layering also means you have greater control over your body temperature since you'll be able to add or shed multiple layers accordingly. While it's important to make sure you're dressed warm enough, don't dress too warm. Dressing too warm can cause excessive sweating. Sweating is our body's natural way to cool itself down, which can be dangerous when you're already out in the cold. Not only will this make your run extremely unpleasant, it can also injury, frost-bite or even hypothermia. 10. Run together (or with your dog!) Running is better together. Make your exercise social by pairing up with a running buddy (if safe to do so). Doing this will help keep you accountable for your goals, and help motivate you. Additionally, you can socialize your exercise by posting your progress publicly through Strava, Garmin Connect, Runkeeper, or any of the other handful of free or paid running apps available. Social running can also include your non-human friends. Running with your pet is a great way to give both you and your furry companion some much needed exercise.

April 18, 2024

Innovative Treatments for Common Foot Problems in 2024

Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas! Innovative Treatments for Common Foot Problems in 2024 Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today: Shockwave therapy Custom orthotics Video gait analysis Onyfix Splinting and taping Shockwave Therapy Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain. Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies. To learn more about shockwave therapy, click here. Custom Orthotics Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait. To learn more, click here. Video Gait Analysis A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible. To learn more, click here. OnyFix Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so. To learn more, click here. Splinting, Taping and Correction Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions! To learn more, click here.

April 15, 2024

Preventing Sports Injuries: Essential Foot Care for Athletes

For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury. The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals. In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game. 1. Choose the right footwear The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning. 2. Ensure proper footwear fit Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity. 3. Practice good foot hygiene Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth. 4. Stretch and strengthen Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability. 5. Listen to your body The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.

April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

April 4, 2024

The Science of Walking: How Foot Mechanics Impact Your Health

Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic! When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health! The Connection Between Walking and Overall Health To start, here are some basic tidbits of info to remember: The scientific term for “walking pattern” is gait. There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems. In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear. Common Types of Gait Abnormalities and How They Affect Our Health Two gait abnormalities we see a lot at Feet First Clinic are overpronation and supination. Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Supination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet. Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate! Lastly, there are many specific versions of gait abnormalities. One may not overpronate or supinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more. Treating Abnormal Walking Patterns Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try. Foot assessment: Understanding your feet is the first step (no pun intended!). Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities. Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage. Strengthening and balance exercises: These improve muscle strength, coordination, and stability. Surgical interventions (in severe cases of foot deformities, for instance, bunion correction). Footwear modifications: Medical shoes and stability/motion control shoes can often help. Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!

April 1, 2024

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

As the seasons transition and we bid farewell to the winter chill, it's time to update our footwear game for the vibrant days of spring. This year, the trends are about combining style with functionality, ensuring your feet look and feel good. From casual sneakers to rugged hikers, here are the top trendy shoes for spring footwear trends for 2024 that will elevate your style while keeping you comfortable and prepared for whatever the season throws. Sneakers Sneakers, particularly those embodying Converse style, combine timeless fusion and a bit of flair. Pair them with jeans for a laid-back vibe, or dress them up slightly for an elevated look. Ara Fusion Lilly First up on our list of trendy shoes for spring 2024 are the Ara Fusion Lilly sneakers in a sleek grey hue. These sneakers blend style and comfort effortlessly, making them perfect for the transitional period before summer arrives. Their classic sneaker silhouette and subtle grey colour are versatile enough to pair with any outfit, from jeans and a tee to a casual sundress. Plus, their stretchable, breathable construction is perfect for accomodating bunions and hammertoes, so your feet stay relaxed and comfortable all day. Slip-ons Slip-on sneakers allow individuals to slide them on and off effortlessly with no fuss. Wear slip-ons to run errands or to more casual outings without sacrificing comfort and style. NAOT Okahu Slip-ons are a must-have for any spring wardrobe, and the NAOT Okahu in black is a stylish choice that ticks all the boxes. These sleek slip-ons feature a minimalist design with a comfortable footbed that moulds to your feet for a personalized fit. Whether running errands or meeting friends for brunch, these shoes will keep you looking effortlessly chic while providing the support your feet need. They're perfect for those days when you're on the go. Transitional sneakers Transitional sneakers are another one of our top spring footwear trends. Their adaptable nature allows wearers to effortlessly go from work, to errands, to city strolls, complementing a range of outfits and lifestyles with their understated yet contemporary allure. Clarks Nalle Lace For a versatile shoe that seamlessly transitions from day to night, look no further than the Clarks Nalle Lace. These sneakers feature a classic lace-up design with a modern twist, making them perfect for the in-between period before summer arrives. Their lightweight construction and breathable materials ensure your feet stay comfortable all day, while their sleek silhouette adds a touch of sophistication to any outfit. Whether heading to the office or out for a night on the town, these sneakers have you covered. Clarks Craft Swift Men, step up your shoe game this spring with the Clarks Craft Swift. These casual shoes combine style and functionality, making them perfect for everyday wear. Whether running errands or meeting friends for a casual outing, these shoes will keep you looking sharp and comfortable. Their durable construction and supportive footbeds ensure long-lasting wear, while their classic design adds a touch of sophistication to any ensemble. Their versatile black colour makes them easy to pair with any outfit. GORE-TEX sneakers Engineered with GORE-TEX membrane, these sneakers offer exceptional waterproofing and breathability, keeping feet dry and comfortable in any weather. ASICS Gel-Sonoma GTX For adventurous souls who love to explore the great outdoors, the ASICS Gel-Sonoma GTX hikers are a must-have for spring 2024. Thanks to their GORE-TEX construction, these rugged shoes are designed to tackle any terrain, from rocky trails to muddy paths, while keeping your feet dry and comfortable.

March 25, 2024

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

In the realm of fashion, footwear often takes center stage. However, finding stylish footwear for sensitive feet that provides comfort can seem like an elusive quest. Fear not: whether you're dealing with conditions like bunions, plantar fasciitis, or have feet that demand extra care, we'll explore a range of footwear brands that cater to sensitive feet without compromising style. Best for cushioning Mephisto Mephisto is renowned for its commitment to crafting footwear that marries fashion with function. Their shoes feature advanced cushioning and support systems, making them ideal for individuals with sensitive feet. Their footbeds are made of cork, a natural material that is naturally shock absorbent and anatomically contoured for the foot. From sleek sneakers to sophisticated loafers, Mephisto offers various styles to suit various tastes and occasions. The Mephisto Hester sandal features a cushioned cork footbed with a deep heel cup and strong arch. It is perfect for summertime outings, casual strolls or as an indoor slipper. Asics While Asics is primarily known for its performance-oriented athletic shoes, the Gel-Nimbus line caters to those seeking superior comfort and support. The Gel-Nimbus utilizes innovative gel cushioning technology to provide excellent shock absorption. They're excellent for individuals with sensitive feet who lead active lifestyles, whether you're hitting the gym or running errands. Best footwear for width and fit Clarks Clarks have long been synonymous with comfort footwear, and its commitment to quality and craftsmanship shines through in every pair it produces. With a focus on ergonomic design and premium materials, Clarks' shoes relieve sensitive feet without compromising style. Some of their shoes are also available in different widths, from narrow to wide, like the Nalle Lace. This stylish sneaker is available in width with and also comes with a zipper to make it easier to take on and off. Clarks also makes a variety of high-end dress shoes, which are a great option for the style-conscious. Ara Ara is another brand renowned for its dedication to comfort and innovation. Their shoes feature cushioned footbeds, flexible outsoles, and adjustable closures, making them an excellent choice for individuals with sensitive feet seeking style and support. The Ara Lilly has a soft cushioned footbed with a stretchable woven upper. It provides maximum comfort and sophistication for any occasion. Portofino Portofino specializes in crafting footwear that seamlessly blends fashion-forward design with orthopedic support. Their shoes feature anatomically shaped footbeds and shock-absorbing soles, catering to the needs of individuals with sensitive feet without compromising on style. Additionally, Portofino offers shoes in H width, which are slightly wider, providing more room and comfort. They also have a more comprehensive tread depth. For instance, the DY-5068 is a favourite. It features a removable insole, allowing you to insert your orthotics, and a zipper for in-and-out ease. Best seamless footwear Seamless footwear is excellent for sensitive feet as fewer friction points come in contact with the foot. Anodyne Anodyne is dedicated to providing therapeutic footwear solutions for individuals with foot ailments. Their shoes feature extra-depth designs, seamless interiors, and accommodative toe boxes, making them an excellent choice for those with sensitive feet seeking relief without sacrificing style. They also accommodate foot sensitivities for people with diabetes. The Anodyne No. 23 is designed with comfort in mind. It features a roomy toe box and plush cushioning, ensuring all-day comfort without compromising style. APEX APEX specializes in crafting shoes that cater to the unique needs of individuals with foot conditions such as arthritis, diabetes, and neuropathy. Their shoes feature innovative technologies such as pressure-relieving insoles and stretchable uppers, providing unparalleled comfort and support for sensitive feet. The APEX Ambulator Conform Oxford is engineered for comfort and stability. This Oxford-style shoe features adjustable closures and a removable orthotic insole, making it ideal for individuals with sensitive feet seeking style and functionality. Best footwear with natural materials Certain materials in shoes can aggravate sensitive feet. If you have skin sensitivities or allergies, you may develop contact dermatitis, which can cause a red rash and itchiness, and even skin blisters. Possible allergens in footwear that can lead to contact dermatitis include rubber, the glue that binds your shoes together, a nickel buckle on a sandal, chromates, formaldehyde, or paraphenylenediamine (a type of dye). If your shoes give you a rash or redness, you can try footwear with natural materials. Our picks include: NAOT Shoes crafted from natural materials have garnered widespread acclaim for their comfort, sustainability, and timeless appeal. Among the pioneers in this domain stands NAOT, renowned for its innovative use of cork beds in crafting footwear that melds impeccable comfort with eco-consciousness. NAOT's cork beds are ingeniously designed to conform to the wearer's foot contours, providing unparalleled support and cushioning. Sourced from renewable cork oak trees, this material delivers superior comfort and embodies the brand's commitment to environmental responsibility. One such option for summer is the NAOT Amadora, which is wrapped in suede and moulds to the shape of the foot with each wear. Mephisto Similarly, Mephisto has carved a niche in natural-material footwear, prioritizing comfort and style. Embracing premium leathers, cork footbeds and other natural textiles, Mephisto integrates advanced technologies into its designs to deliver optimal support and flexibility. Whether strolling through urban streets or traversing rugged terrain, Mephisto shoes offer a harmonious blend of form and function, appealing to the discerning consumer seeking quality craftsmanship and sustainable elegance. The Mephisto Izae is a casual-looking sneaker with optimal comfort, fit and a leather lining.

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