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December 19, 2024
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.
October 17, 2024
Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today!
Ball Stretch
View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_)
Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.
Sit or stand comfortably and place the ball under your foot.
Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes.
Switch to the other foot.
Toe Pulls
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This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness.
Sit with your legs extended in front of you and your back straight.
Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds.
Release and repeat 2-3 times, focusing on a slow, controlled stretch.
(Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch.
Toe Flex and Raise
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Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.
Stand with your feet flat and toes planted firmly on the ground.
Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor.
Repeat the movement 10-15 times, focusing on control.
Ankle Circles
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This stretch helps strengthen your ankles and can improve general mobility.
Sit or stand with one foot lifted slightly off the ground.
Rotate your ankle slowly in large circles, first clockwise, then counterclockwise.
Repeat 10 times in each direction, then switch to the other ankle.
Calf Stretch on a Step
A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!
Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance.
Lower your heels slowly below the step, feeling a stretch in your calves.
Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times.
Marble Pick-Ups
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This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.
Place small objects (like marbles) on the floor in front of you while seated.
Use your toes to pick up each object and drop them into a nearby bowl or container.
Repeat with both feet, aiming for 10-15 picks per foot.
September 26, 2024
Orthotics are supportive, custom devices designed to improve the alignment and function of the feet, ankles, and lower limbs. They aim to address specific issues like flat feet, overpronation, or arch support. This can help alleviate discomfort and prevent injuries by redistributing pressure and correcting abnormal movement patterns. Adequately fitted orthotics can significantly enhance comfort and mobility, making daily activities more manageable and pain-free.
Custom orthotics can make a big difference, but how exactly do orthotics correct foot alignment? And how do they work? Let's explain.
What are orthotics?
Orthotics are specialized, custom-designed insoles that you place inside your shoes. They come in many forms, and are molded and constructed specific to your unique foot needs. Their main job is to support and correct the alignment of your feet, which can help address various foot and lower limb issues. They essentially promote healthy biomechanics to ensure your body moves the way it's designed to.
Orthotics are custom-made specifically for your feet by a chiropodist (foot specialist). The chiropodist will do a biomechanical and gait analysis, and then take a mold of your foot (typically with a 3D digital scanner). The chiropodist then custom-designs the orthotics according to your specific needs, and a lab then constructs the orthotics according to the chiropodist's instructions.
https://youtube.com/shorts/pO5oWb6S5MA?si=LKskZKFzoAaIxV6h
It's important to note that while orthotics can be beneficial, they may not be suitable for everyone and can have some drawbacks, such as initial discomfort and the need for regular maintenance. Custom orthotics are more expensive than over-the-counter options, but they are an investment in your future — they may allow you to avoid more severe issues and chronic pain long-term, and can address foot concerns that over-the-counter insoles cannot. Not to mention, they are longer-lasting.
How orthotics correct foot alignment?
Orthotics are meant to modify how your foot moves and distributes pressure. They can help with several conditions, including:
Flat feet: Orthotics can support fallen arches to maintain and prop up the natural contours of your foot.
High arches: When you have high arches, excessive pressure is placed over a very small area of your foot. Orthotics help by cushioning and distributing pressure more evenly. If pressure is unevenly distributed across your feet, you're at a higher risk of overworking neighbouring parts of your foot.
Overpronation: If your feet roll inward too much when you walk or run (called "overpronation), orthotics can help correct this movement. They do this by creating a barrier to your foot's inward movement, which corrects the overpronation. (Interesting fact: people with flat feet are prone to overpronation, so the treatment for the two conditions is often the same).
Heel pain: Orthotics can reduce the strain on the plantar fascia and help alleviate heel pain.
By correcting foot alignment, orthotics can provide significant relief from pain and prevent future issues. The feet are our body's foundation, so when your feet are moving properly, it helps the rest of our body move properly. That allows muscles and joints to work the way they were designed to without being over-stressed. This then helps reduce pain - not only in our feet, but the rest of our body too!
Types of orthotics
There are many different types of orthotics designed for different footwear and activities. Click here to learn more!
https://youtube.com/shorts/IBXAXoUouFY?si=u9Uv6wcGhSEheI1t
Benefits beyond pain relief
Orthotics don't just help with pain—they can also play a proactive role in enhancing overall foot and body health. Proper alignment can lead to better posture, reduced knee and hip stress, and improved gait. Athletes often use orthotics to boost performance by optimizing foot mechanics, which then reduces the strain on the rest of their joints.
How to choose the right orthotics
If you're considering orthotics, here's what to keep in mind:
Consult a professional: A chiropodist can help determine if you need custom orthotics through a biomechanical assessment. They can then prescribe, design and fit your orthotics based on your activities and specific foot concerns. A chiropodist may also recommend footwear and over-the-insole options to test out first before going the custom route.
Consider your activities: Choose orthotics that match your lifestyle. For instance, if you're a runner, look for ones designed to absorb shock and provide stability. If you work in a setting with a formal dress code, you may want to opt for slimmer dress orthotics that will fit into your dress shoes.
Look at the full picture: Orthotics alone likely won't solve all your foot concerns. They're just part of the equation. You'll also want to ensure your wearing proper footwear and maintaining an active, healthy lifestyle. If you have chronic pain or a conditions like arthritis, regular exercise and stretching is very important to build strength in your feet and ankles. Orthotics are essentially meant to supplement a healthy lifestyle - not substitute it.
How to get the most out of your orthotics
Once you have your orthotics, wear them regularly to see the best results. They take some time to get used to, so gradually increase the time you wear them daily. Also, remember that orthotics are just one part of foot health—maintaining a proper exercise routine and suitable footwear are equally important. To ensure the longevity of your orthotics, clean them regularly and follow any specific care instructions provided by the manufacturer or your chiropodist.
September 19, 2024
Whether you're an experienced marathoner or an occasional runner, healthy, happy feet are core to your running success. After all, our feet are the unsung heroes that carry us through kilometres of training and races. Without proper care, our feet and body can only take us so far before we develop aches and injuries.
Proactively caring for your feet can help prevent injuries and boost your performance. In this blog post, we dive into our top foot care tips for runners to keep your feet in tip-top shape.
Choose the right shoes
It all starts with the right pair of running shoes. Everyone's feet are different, so there's no one-size-fits-all. Make sure your shoes fit well—there should be about a finger's width of space between your longest toe and the end of the shoe. The best way to find your ideal shoe is to visit a specialty running store (like our Toronto foot clinic!) where they can analyze your gait and recommend a shoe that suits your running style and foot type.
https://youtube.com/shorts/TnDaLrqYTac?si=9ITp7rfI5t9SIeK9
Replace your shoes regularly
Another one of our top foot care tips for runners is to replace your running shoes when they wear out. Running shoes don't last forever. Generally, they should be replaced every 450-800km. Worn-out shoes lose their shock absorption, grip, and support, which can lead to injuries. Look for signs like flattened soles or uneven tread to know when it's time for a new pair. You may also notice wrinkles among the various areas of cushioning.
Incorporate foot-strengthening exercises
Strong feet are less prone to injury. Simple exercises like toe curls, heel raises, and foot stretches can help build strength and flexibility. Try using a resistance band to stretch your feet and calves, and don't forget to roll a tennis ball under your foot to relieve tension and keep things limber. You may also find a lacrosse ball effective for a more rigid plantar fascia massage.
https://youtube.com/shorts/gOwgyrmU6hM?si=CGKDpITzbsXnte2g
Pay attention to your running form
Sometimes, foot pain can be traced back to improper running form. Ensure you're landing with your feet underneath your hips rather than over-striding, which can put unnecessary stress on your feet. If you're unsure about your form, consider working with a coach or getting a gait analysis to pinpoint any issues.
Stretch and foam roll
Stretching isn't just for your legs and back; your feet need love, too. Incorporate foot stretches into your routine, focusing on the Achilles tendon, calves, and the bottom of your feet. For example, do a calf stretch by standing on a step and letting your heels drop below the level of the step. Foam rolling can also help, particularly if you're experiencing tightness in your plantar fascia or Achilles tendon.
Keep your shoes dry
Blisters and fungal infections love a moist environment. Make sure your feet are dry before putting on socks and running shoes. Choose moisture-wicking socks designed to remove moisture from your skin to help keep things dry. This can prevent blisters and reduce the risk of fungal infections. Consider using foot powder or antiperspirant if you're prone to sweaty feet.
For additional moisture prevention, buy two of the same pairs of running shoes and cycle them in and out. Longer durations between uses allow the cushioning to decompress and give your shoes more time to dry thoroughly.
https://youtube.com/shorts/I65eFhvnPhw?si=TADkBaNfQoyspzuZ
Listen to your body
Our final foot care tip for runners is to always listen to your body. If you're experiencing persistent foot pain, don't push through it. Ignoring pain can lead to more serious injuries later. Rest, assess, and seek professional advice if needed. Remember, rest days are just as important as training days. They give your feet and body the time they need to recover and adapt to the stress of running.
August 26, 2024
As children’s foot development takes its first steps, it’s common to encounter a few bumps along the way. From in-toeing to Sever’s disease, these growing pains are part of the journey as little ones explore the world with developing feet.
The vast majority of foot issues to do with children grow out as the child ages. Some conditions are due to genetic conditions, posture, and a familial history. A Chiropodist/ Podiatrist will assess the child's feet and take a medical history. it is especially important if you find the foot issue is affecting your child's walking:
Do they stumble
Can it be painful
Can the issue change with running or walking?
Is walking or running a chore or struggle?
Let’s take a look at what foot conditions might correspond with your child’s age.
Ages 1-3: In-Toeing and Toe-Walking
Troublesome toes occurring during the “terrible twos” can be concerning. But these quirky walking patterns are totally normal developmental milestones for children's foot development. No cause for alarm or invasive treatment!
In-toeing, also known as pigeon-toeing, is when a child's feet turn inward instead of pointing straight ahead while walking. Toe walking is when a child walks on the balls of their feet with their heels off the ground. Both are very common and usually the child with grow out of both.
Tip toe walking is also reduced with encouragement of placing the heel to the ground. Child toys like walking saucers influence a child tip toeing and can even encourage it.
There is no true consensus on treatment especially for in-toeing. The child usually outgrows it. Orthotics might be helpful as well as bracing or casts. But it depends upon severity. Surgery is usually offered to older children.
Up to Ages 3-4: Flat Feet
Children around this age will have pen planus, also known as fallen arches or flat feet. This is when the entire sole of their foot contacts the ground while standing and walking. Traditional children's foot development is at play here, as arches in children's feet develop around age 6 and this is called congenital flatfeet. Acquired flatfeet is based upon activity levels, joint ligaments, footwear and living area and can be seen in adolescence. In most cases the child will grow out of it.
For ages 3-4, unless a familial history, pain/ hindering everyday activity, no treatment is generally needed for flat feet before this point. If your child’s flat feet persist as they age, in which case you may want to consider custom orthotics, stability shoes and other treatments for flat feet.
5+ Years Old: Blisters
As kids get older, gain a sense of independence and participate in more physical extracurricular activities and outdoor play, they may start to develop skin conditions on their feet. Enter: blisters. These are a pretty common condition that’s usually harmless, but can painful and bothersome for kids when they walk. Blisters form as a result of excessive friction between shoes and the foot’s skin.
Read here to learn the best ways of preventing foot problems like blisters and how to choose the right shoes for children!
Puberty and Growth Spurts: Sever’s Disease
Did you know that the concept "growing pains" in children is not what most people think it is? While kids may experience pain as they grow, the pain itself is not caused by growing.
But what can cause pain for kids going through puberty is something called Sever’s Disease, which is like a kid’s-only version of injuries like plantar fasciitis, Achille’s tendonitis and heel spurs.
Sever's disease kicks in when a growing heel gets overworked, causing inflammation. It leads to sharp heel pain, especially when kids are on the move, like during sports and playtime! Kids between 9 and 14 are the most vulnerable.
Solid foot care for kids can help offset Sever’s disease:
Try the RICE method: rest, wrapped ice, compression and elevation.
You should also buy your child supportive footwear to ease the strain on the heel.
Gel heel cups are very helpful
Gentle calf muscle stretches help with the Achilles complex
Avoiding high-impact activities can also help speed up recovery.
Kids Shoe Tips
With the large selection of shoes available it can be difficult to find the best shoes for kids. What do you look for? Here are some kids shoe tips:
https://youtube.com/shorts/oxAg3zgX1vA?si=0bkBzFqrl5z50h9J
June 27, 2024
Construction workers face challenging demands on the job site, including long hours, potential safety hazards, and variable weather conditions. There are few jobs where footwear is more important than on a construction site. Proper footwear is critical for comfort, safety, and overall health.
This blog explores how to find the best shoes for construction workers. We dive into the balance between durability, safety features, and foot health, which are vital for your job.
Durability
Construction sites are full of heavy equipment and sharp objects and tools. Hazards range from sharp objects to heavy machinery. The best shoes and boots for construction workers should be durable, made from leather or synthetic blends, and be able to withstand abrasions and falling objects. Keep your toes and feet safe with toe caps or sturdy outsoles - ideally both.
Refined safety features
Safety is a top priority on the job site. When choosing footwear, opt for models that meet or exceed industry safety standards set forth by the Canadian Centre for Occupational Safety and Health.
Features like steel or composite toe caps provide essential protection against impact and compression injuries, while puncture-resistant midsoles shield your feet from sharp objects on the ground.
Additionally, slip-resistant outsoles help prevent accidents on wet or slippery surfaces, reducing the risk of slips and falls. Refer to the CCOSH's guide for symbols, or markings, on footwear to determine which is appropriate for the job.
Comfort
Long hours spent on your feet can be grueling. It's not uncommon for construction workers to be on their feet for 10+ hours per day. Shop for shoes with adequate support through the arch and heel, and invest in removable insoles or orthotic inserts for even greater support. If you're a construction worker in Toronto, our licensed chiropodists can do a biomechanical assessment to determine the best insoles for your foot condition.
Grip and footing
The type of flooring used in the workplace influences comfort, especially on feet. Unforgiving surfaces like concrete are the least comfortable to work on—your feet and legs absorb all the impact compared to a softer surface. Further, slippery floors (whether smooth or wet) are hazardous for slips and falls. If not careful, you can be exposed to injuries like sprained ankles or broken foot bones.
Fit
Durability and safety features are effective only when your shoes fit the contours and mould of your foot. When trying construction footwear, test out the fit with the same socks and attire you'd be wearing on the job site. If you decide to purchase online, we recommend using the manufacturer's sizing guide for directions, or finding a local retailer to try the shoes on in-store.
