March 30, 2023
For those with chronic foot pain, it can be downright impossible to achieve pain management on a substantial level. But if you wear custom orthotics with your shoes, long-lasting comfort may be just around the corner.
Custom orthotic insoles are among the most popular medical devices chiropodists offer their patients. Per Harvard Health , foot specialists prescribe orthotic inserts when the "muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are causing pain, discomfort, and fatigue." The key word here is "custom," meaning these insoles are specifically designed for your unique needs and tailor-made to target each individual's chronic pain. They are not the same as insoles you can buy over the counter, which appeal to the masses.
But it's not enough to simply take our word for it. Understanding the science behind custom orthotics and how they aid so many different foot issues is important. In today's blog, we'll explore three main topics:
How custom orthotics treat chronic foot pain
What conditions can you treat with custom orthotics?
How to acquire custom orthotics
How Custom Orthotics Treat Chronic Foot Pain
Orthotics have one main job: to correct the foot's walking and standing position.
Those with a painful foot condition, or those predisposed to developing one due to flat feet or high arches, often adapt slightly unusual walking patterns to compensate for their less-than-ideal foot structure. The two main ways we do this include:
Overpronation (flat feet): When the foot and ankle roll slightly inward and downward with every step. In this case, orthotics adjust your foot's position by offering sufficient arch support.
Underpronation/Supination (high arches): When the foot's heel leans outward, putting excess weight on the outer edge of the foot. Orthotics can correct this by stabilizing the foot's steps.
Orthotics also help with chronic foot pain caused by joint and muscle conditions like arthritis and pain caused by severe foot deformities, such as bunions and hammertoes.
They do this by placing the foot in a position that reduces excess force and pressure on the foot's mot vulnerable and painful areas during movement. Not only does this relieve strain, but proper alignment of the feet can also help avoid future back, knee and hip pain.
What Foot Conditions Can You Treat With Custom Orthotics?
Custom insoles can help treat a wide array of common foot issues. Some of these:
Plantar fasciitis: Orthotics support the foot's arch and provide extra cushioning and shock absorption for the heel.
Osteoarthritis: Orthotics immobilize, support, or correct the joints' movements while stabilizing walking.
Bunions: Orthotics help reduce excessive pressure on the big toe joint.
Morton's neuroma: Orthotics prevent the rolling together of bones in the metatarsal arch (the arch responsible for distributing weight, located just behind the ball of the foot).
Metatarsalgia: Semirigid orthotics reduce pressure in painful areas and support the feet.
Achille's Tendonitis: Orthotics reduce the load and strain on the Achille's tendon while supporting the foot as the tissue heals.
Gout: Supportive orthotics with sufficient cushioning can help with gout attacks by reducing joint pressure.
Hammertoes: Orthotics counteract the muscle-tendon imbalance that causes hammertoes. They also align the bones in the foot and provide cushioning in crucial areas.
How to Acquire Custom Orthotics
The best way to secure the perfect pair of custom insoles is to schedule the appropriate appointments with your chiropodist.
They start with a thorough biomechanical assessment that includes a test of your range of motion and weight-bearing tendencies, as well as a gait analysis.
Following this, your chiropodist will use one of several casting techniques to make custom orthotics by capturing your foot in the ideal position. And lastly, you can schedule an appointment for a fitting when your orthotics arrive to ensure they're working properly.
Check out our main orthotics page to read more about securing custom orthotics. You can also learn more about the benefits of custom orthotics and the several different kinds by viewing our comprehensive guide to orthotics.
March 2, 2023
Many different foot issues fall under the "foot injuries" umbrella.
From sprains and broken bones that leave you bedridden to overuse injuries that make your days more painful, it would take a full day to discuss every foot injury in detail!
That's why we're aiming to give this article a positive spin by switching the focus to treatment and how a chiropodist can help you. But first, it's important to discern between the two types of injuries and how the type you have will determine your approach to treatment.
Today's blog will discuss the following:
What are some common foot injuries?
Examples of overuse injuries
Examples of acute injuries
How do chiropodists treat and prevent foot injuries?
What Are Some Common Foot Injuries?
When discussing foot injury treatment, it's important to distinguish the cause of the injury and whether or not sudden, acute pain is present.
Some injuries cause everyday pain flair-ups that can be a real nuisance but aren't enough to make you feel like you must go to the hospital. These are "overuse" injuries because they stem from straining your muscles and joints and withstanding repetitive, mild trauma.
These injuries arise when we exert intense physical activity too quickly without proper stretching, exercising and footwear. However, you don't have to be an athlete to succumb to an overuse injury; you can also develop one due to wearing ill-fitting, unsupportive shoes while working on your feet all day.
On the other hand, some injuries are sudden and result from a fall or misstep. They can also result from the blunt impact of an object falling on your foot. These are often more debilitating in the days that follow the injury.
Examples of Overuse / "Everyday" Foot Injuries
Achilles Tendonitis: Occurs due to Achilles tendon inflammation (connects your heel and calf along the back of the foot).
Plantar Fasciitis: Inflammation of the thick band of tissue that runs along the bottom of the foot (plantar fascia). Often caused by overuse, poor footwear choices and repeated walking on hard surfaces.
Morton's Neuroma: Results from the irritation and thickening of the tissues surrounding the nerves that lead to your toes. Patients notice pain in the ball of the foot.
Shin splints: Pain along the shin bone caused by overworking muscles, tendons and bone tissues, commonly found in athletes and dancers.
Heel spurs: A calcium deposit that causes a bony protrusion underneath the heel bone. They may be painless or cause sporadic heel pain.
Capsulitis (big toe or second toe): Joint inflammation in the area where the toe's base meets the foot's ball.
Stress Fractures: Tiny cracks in the weight-bearing bones of the lower leg and foot due to overuse and playing sports with excessive jumping and running.
Examples of Sudden (Acute) Foot Injuries
Ankle sprains
Broken bones in the foot due to blunt force trauma
Bruises(contusions)
Puncture wounds
Ruptured tendons
How Do Chiropodists Treat and Prevent Foot Injuries?
Overuse / Everyday Injuries Treatment and Prevention
Chiropodists are known for successfully treating and preventing overuse injuries. They pride themselves on giving patients the tools to manage pain and improve their quality of life. Some of the most effective services include:
Custom orthotic fittings
Recommending exercises and stretches
Shockwave therapy
Footwear modification guidance
Periodic foot assessments
Custom Orthotic Fittings
These inserts fit into virtually all of your footwear, help stabilize your feet and ankles, and take the stress off the weight-bearing areas of the feet. They are one of the most multi-purposeful medical devices for foot injury recovery and can aid almost every foot condition. The goal is to use your foot as the blueprint to create the perfect pair of orthotics that keep your foot in the ideal position for healing and pain management.
Recommending Exercises and Stretches for Target Muscles, Tendons, Ligaments and Joints
Feet First Clinic's Pinterest Board has several options for stretches that help with plantar fasciitis, Achilles tendonitis, ankle strengthening, and much more. These routines are also tools you can use to strengthen your foot, protecting you from a future overuse or sudden injury. These stretches and exercises also fit nicely into your foot care regimen!
Shockwave Therapy
This modern and non-invasive therapy treats soft tissue injuries like Achilles tendonitis, plantar fasciitis, Morton's neuroma and muscle strain. After thorough preparation, a chiropodist uses an applicator to deliver energy pulses to the affected areas. It is a quick, pain-free treatment lasting only 5-20 minutes.
Footwear Modification Guidance
Chiropodists have a keen sense of what shoes to recommend depending on individual needs. A shoe fitting at a foot clinic keeps you from developing an overuse injury and can help in the rehabilitation phase of a more severe injury.
Periodic Foot Assessments
A foot assessment is like a full body physical that focuses solely on your feet. Likewise, you will need updates on how your overuse or acute injury is recovering and if your progress is continuing along nicely. For those without glaring foot issues, a foot assessment is recommended once per year. If you have a healing injury, you should see your chiropodist for an assessment every six months or less, depending on your situation.
Sudden Foot Injuries Treatment and Prevention
Now let's get into the more debilitating foot injuries.
First and foremost, you shouldn't immediately see your chiropodist after experiencing a blunt form trauma injury, sudden ankle sprain or any other type of acutely painful accident. On the day you sustain such an injury (and the immediate days that follow), you may have to get MRIs or X-ray images in addition to crutches or a physical exam from a physician. You should then practice the R.I.C.E (rest, ice, compression, elevation) method from home while you take it easy and avoid walking.
However, chiropodists can help immensely with injury recovery after the acute pain phase passes. Chiropody treatment for ankle injuries like sprains or broken bones in the foot typically occurs during rehabilitation or when the patient has begun healing and needs to regain control of their motion via therapeutic intervention.
To learn what treatment methods are available, you can simply revert to our list for overuse injuries. You can also use the preventative measures we've already mentioned, but we have a few additional tips worth noting:
Reduce your chances of ankle sprains by focusing on stretches that improve ankle flexibility and strength.
Watch your step when walking and playing sports to avoid breaking a bone or sustaining a sprain.
Wear shoes that offer extra ankle support to avoid sprains.
To prevent accidents at home, wear shoes or orthopaedic slippers indoors and take your time walking while tired or impaired for any reason.
February 20, 2023
Athletes, are you experiencing foot pain or injuries? It could be your shoes.
Athletes push themselves and their bodies to the limits. Given the intense nature of sports, athletes need the proper equipment to perform at their best and stay healthy - and that includes athletic footwear.
Proper footwear for athletes is crucial as it provides essential support, protection, and comfort needed for their respective sports. Proper footwear helps prevent injuries by stabilizing the foot and ankle, reducing shock and impact, and providing proper arch support. It also helps enhance performance by providing grip, traction, and stability and allowing for efficient movement. Additionally, proper footwear is essential for injury rehabilitation and recovery.
Proper footwear isn't reserved just for professional athletes. Anyone who participates in a sport is an athlete. Even hobbyists can benefit from good foot hygiene and proper equipment.
In this article, you'll learn about the importance of proper footwear for athletes for preventing and treating common foot conditions. We explore seven sports and the role of athletic shoes:
Running
Soccer
Basketball
Tennis
What are the most common foot injuries among athletes?
Athletes are prone to various types of foot injuries due to the nature of their sport and the physical demands placed on their feet. Some of the most common foot injuries among athletes include:
Sprains are an injury to the ligaments, the bands of tissue connecting bones. Sprains can occur in the foot and ankle due to a sudden twist or turn. Athletic shoes that are made for your sport's playing surface and provide good ankle support can help reduce your risk of sprains.
Stress fractures are small bone cracks that occur due to repetitive stress on the foot and are common in runners and other athletes who engage in high-impact sports. Wearing athletic shoes with cushioning for shock absorption will help.
Plantar fasciitis is a condition that results in pain and inflammation in the bottom of the foot. Overuse of the plantar fascia, the thick group of tissues on the underside of the foot, causes plantar fasciitis. Stability shoes and shoes with good arch support are essential for preventing and managing plantar fasciitis.
Tendinitis is an inflammation of the tissue that connects muscle to bone (tendons). Tendinitis in the foot and ankle stems from overuse or repetitive motions.
Blisters are tiny fluid-filled sacs that form on the feet from friction or pressure. They are prevalent in athletes who play any sport that involves running. Ill-fitting footwear is a common cause of blisters.
Turf toe is damage to the big toe joint caused by excessive bending, often due to playing sports on artificial turf. Wearing athletic shoes designed for the surface you're playing on can go a long way to preventing this common foot injury.
A great way to prevent the above injuries starts by wearing the proper footwear.
What kinds of athletic footwear are there?
You may ask: are sports shoes worth it? The short answer is yes. The long is below (also yes).
There are as many different kinds of athletic footwear as there are sports. Each sport demands different movements, and shoes accommodate the differences.
Specifics of each sport include intensity, surface, and movements. A sport's demands all factor into the makeup of proper footwear. Then comes the specific demands of your feet: foot type, arch, cushioning, fit, and durability.
Regardless of the sport, all athletes should try on various pairs of footwear to see which provides the best fit, support, and comfort for their specific sport.
We discuss how different sports' demands influence footwear and how you can choose the proper pair.
Running
Running shoes are designed specifically for running and have unique features to meet the demands of the activity. That said, running shoes are also a great all-purpose athletic shoe that you can wear for activities like walking, aerobics and your workout. Proper athletic footwear for running can help prevent the most common running injuries, such as shin splints, Achilles tendonitis, plantar fasciitis, IT band syndrome, and runner's knee.
Here are a few factors to keep top of mind when choosing running shoes:
Foot type: Running shoes should be chosen based on an individual's foot type (flat feet, high arches, etc.) to provide proper support and prevent injury.
Cushioning: Running shoes should have ample cushioning to absorb impact and provide comfort during each stride.
Breathability: Running shoes should be breathable to prevent sweat and moisture buildup, keeping the feet cool and dry. In the summer, you want shoes to wick moisture. In winter, you may want something waterproof that's also breathable, like Gore-TEX.
Fit: There should be adequate room for your toes in the shoe's toebox. You should be able to freely move your toes in your running. Ill-fitting running shoes can lead to blisters, calluses, and other foot conditions.
Flexibility: Running shoes range in flexibility. You may opt for more rigid shoes if you need more support. Runners looking for a more natural feel may opt for more flexibility and unrestricted movement.
Traction: Running shoes should have good traction to stabilize and prevent slipping on various surfaces. There are many surfaces to run on: pavement, grass, trail, gravel, treadmill, or rubber track. Traction should also take the season and weather conditions into account to ensure you have good grip on slippery surfaces.
Durability: Running shoes should be durable. Typically, running shoes can last between 500-750 kilometres before the material and cushioning break down. You may experience minor aches and pains once your shoes begin to degrade. That's why it's essential to replace running shoes regularly to ensure they provide adequate support and reduce the risk of injury.
The correct mix of the above will help keep you injury-free and make running more enjoyable.
Basketball
Basketball shoes are designed specifically for basketball. Nearly half of all basketball injuries are ankle sprains. Proper footwear is critical in preventing sprains, as well as knee injuries.
Here's why basketball shoes are critical for athletes:
Support: Basketball shoes may ride higher up on the ankles than regular shoes. The lateral movement puts your feet and legs at greater risk of sprains. A higher collar can provide upper ankle support to reduce the risk of rolling. Basketball shoes come in low and high tops, depending on your preference.
Traction: Basketball courts are a mix of concrete, polypropene plastic, and a layer of rubber material. It can be highly slippery without the proper traction. The basketball shoe soles are sticky enough to provide grip but allow players to pivot.
Fit: Basketball shoes should fit snugly but be tight enough and provide enough room for the toes to move freely. Because of the lateral movement, you may be more prone to blisters, calluses, and corns if you use ill-fitting shoes.
Soccer
Soccer footwear, commonly known as cleats, has unique features to meet the demands of the game, most notably studs. Proper footwear is critical for soccer players in preventing ankle sprains, knee sprains, calf strains, meniscus tears, and stress fractures.
Here are several factors to consider when choosing soccer cleats:
Type of surface: Soccer surfaces vary depending on where you play. Cleats vary by grass or artificial turf (fake grass). The surface influences the type and how much traction you need.
Support: Soccer cleats should support the ankles and feet to reduce the risk of injury during quick movements and tackles. Soccer players can expect to run anywhere between 9-13 km during a 90-minute game.
Fit: Soccer cleats should fit snugly but not be too tight and provide enough room for the toes to move freely.
Breathability: Soccer cleats should be breathable to prevent sweat and moisture buildup, keeping the feet cool and dry.
Studs: Soccer cleats should have the appropriate stud configuration for the playing surface to provide adequate traction and stability.
Tennis
Tennis shoes are designed specifically for the sport of tennis and have unique features to meet the demands of the game. Proper footwear can help prevent common tennis injuries, including knee and ankle sprains and patellar tendonitis.
Here are common factors to consider when choosing tennis shoes:
Court surface. Tennis shoes vary by surface. Tennis surfaces include clay, grass, or hard court. Clay courts allow for sliding, while grass courts are softer. Meanwhile, hard courts are concrete, meaning there's maximum traction, but you may be more prone to sprains if you slip or misstep.
Support. Tennis shoes should support the ankles and feet to reduce the risk of injury during quick movements and lateral motions.
Traction. Tennis shoes should have good traction to provide stability and prevent slipping on the court.
Cushioning. Tennis shoes should have ample cushioning to absorb impact and provide comfort during quick movements and jumps. Tennis players cover approximately 10,500 steps during a match (or 6-8km), much of which is lateral movement.
How can athletes reduce their risk of foot injuries?
Proper footwear for athletes is the key piece of equipment for many people who are physically active. However, injury prevention goes beyond just what you wear. There are several ways athletes can reduce their risk of foot injuries.
Wearing proper and well-fitted shoes specific to their sport (you now know this!).
Gradually increase the intensity and duration of their physical activity to avoid overuse injuries.
Stretch and warm up before exercising, and ease into the intensity.
Strength train with a focus on the feet and lower legs.
Maintain a healthy weight to reduce unneeded stress on their feet.
Allow adequate recovery time, including rest between sessions and getting adequate sleep. Seek medical attention if pain or injuries surface.
February 2, 2023
Ankle strengthening is no joke. Not only does it enhance athletic performance, but a keen focus on ankle strength can benefit people from all walks of life, especially those with conditions that cause ankle instability. After all, your ankles regularly hold up the entirety of your weight, so a weak ankle can cause a domino effect that keeps you from feeling your best.
If you have weak ankles, rest assured there are ways you can build strength and establish a more solid foundation for the rest of your body! All it takes is a combination of vigilance, lifestyle changes, and occasional assistance from a chiropodist.
To get you on your way toward achieving your goal, we're going to talk about the following:
Why strong ankles are important
Ankle strengthening exercises
Additional ways to strengthen your ankles
Additional exercises and stretches that enhance your overall routine
Why Strong Ankles Are Important
Ankle strengthening is all about being proactive instead of reactive.
Your ankles bear the brunt of your everyday activities. The impact of running, lightly jogging, and even simple walking make your ankles one of the most vulnerable parts of your body. For that reason, ankle weakness combined with just the slightest misstep can leave you bedridden for a lengthy period.
Strong ankles are key for maintaining overall muscle function and preventing mild injuries like shin splits. Strong ankles can withstand more force, whereas chronic ankle instability can cause muscle strain, which leads to regular aches and pains in the feet, lower legs, ankles, back, hips and knees. Building ankle resiliency can help prevent serious injuries like sprains --- or at least reduce their severity! Lastly, paying attention to your ankle strength can improve your stride and overall performance if you're passionate about your athletic performance.
Ankle Strengthening Exercises
If you're wondering how to improve ankle stability and strengthen your ankles, look no further than a solid exercise routine. The following exercises are great for strengthening weak ankles and preventing ankle injuries. A study from the National Library of Medicine also recommends them as part of an ankle rehab program for injuries like ankle sprains and fractures.
The following exercises are relatively easy to perform, and you can do them in the comfort of your own home or at the gym:
Towel Tug / Towel Stretch
https://www.pinterest.ca/pin/782007922795194098/
Sit on the floor (or even your bed!)
Keep your leg and knee straight as you loop a towel around your foot.
Pull the towel towards yourself, holding for 30 seconds. Repeat with your other foot!
Bonus tip: Not only if this exercise one of the best for ankle strengthening, but it can also aid those experiencing plantar fasciitis and Achilles tendonitis.
Golf Ball Stretch
https://www.pinterest.ca/pin/782007922795231123/
Get a golf ball, tennis ball, frozen water bottle or therapeutic massage ball.
Roll each foot over the item for 10 minutes each day(or less depending on how much time you have), three times per day.
Bonus tip: The golf ball roll strengthen weak ankles, but it also targets the tired muscles on the bottom of the feet.
Ankle Circles
https://www.pinterest.ca/pin/782007922798992582/
Stand up with your hands on your hips.
Raise your leg, keeping your knee bent.
Move your ankle in a circular motion around 10 times and repeat with the other foot.
To takes things up a notch, try writing the full alphabet after you master the circles!
Bonus tip: Ankle circles can also reduce the frequency of cracking and clicking and improve your range of motion!
Additional Ankle Strengthening Exercises
Calf Stretch on a Stair
Beginner Calf Raise
Banded Toe Pulls
Toe Flex and Raise
Is There Anything Else I Can do to Strengthen My Ankles?
Exercises are crucial for strengthening, but strong ankles also depend on other lifestyle factors.
Maintain a healthy weight: When your ankles have to bear more weight than they can stand, they can quickly weaken. Your other lower extremities, like your knees and feet, can also feel the burden. Maintaining a healthy weight with regular exercise and good eating habits can make a major difference!
Attend a shoe fitting: Wearing the wrong shoes can do more damage than you realize! Supportive, high-quality footwear can prevent the injuries that weaken your ankles in the first place by protecting your feet and helping with balance and stability. There are also stability shoes that accommodate people with weaker, unstable ankles.
Stretch before and after cardiovascular activity and weight training: The stretches we talked about are helpful as standalone physical activity, but they're also great ways to prep for a session at the gym. Warming up and cooling down with stretches can regulate blood flow to the ankles and make them feel less stiff.
Get a foot assessment from a chiropodist: If your ankles are weak, impacting your mobility and causing pain, a foot assessment from a chiropodist can help point you in the right direction. They can pinpoint underlying biomechanical issues and recommend medical devices like an ankle bracing compression sleeve or custom orthotics.
Photo by jcomp from Freepik
Looking for Even More Exercises and Stretches?
Top 12 Exercises and Stretches to Treat and Prevent Foot Pain
Best Stretches and Exercises for Diabetes
How Foot Stretches Can Help Your Back Pain
7 Exercise Tips to Avoid Injury
Beginner's Guide to Dynamic Stretching
Top 5 Best Flexibility Stretches
A Beginner's Guide to Exercises for Arthritis: Part 1
A Beginners Guide to Exercises for Arthritis: Part 2
January 12, 2023
How do we know if our running shoes are high quality? What's more, what should we look for when hunting for new shoes?
It can be easy to simply look for the cheapest pair and call it a day. But before you know it those low-quality running shoes will start to wear down, which puts you at risk of sustaining an injury or developing a chronic foot condition.
Luckily, we've compiled a list of essential features that make a great running shoe!
10 Indicators of Great Running Shoes
Shock absorption
Cushioning
Breathability
Support for your foot type
Weight
Flexibility
Traction
Durability
Waterproof
Bonus Features
Shock Absorption
This is a fancy term for how high-quality athletic shoes withstand impact with the ground. Shock absorbers are frequently mentioned when people discuss vehicles and are described as any device that smoothens or dampens shock impulses.
Shock absorption in your shoes should help your muscles like a car's shock absorbers protect its parts. The National Library of Medicine notes that sufficient shock absorption is required during the landing phase of running or jumping to protect joints and muscles from impact damage.
When looking for new shoes, you should check the level of shock absorption. One of the best shock absorption technologies includes ASICS GEL cushioning, located in their running shoes' forefoot or rearfoot (or both). The GEL compound absorbs the shock from the ground, and its foam midsoles offer a solid rebound. Saucony is another example and uses EVA foam and their Super Rebound Compound (SRC) to provide durable shock absorption in the heel crashpad.
Cushioning
Running shoes for women and men will require a solid amount of cushioning. This will help runners avoid common athletic injuries like Achilles tendonitis, muscle strain and stress fractures and also provide general comfort by combating the onset of foot pain and keeping you on your feet for long-distance runs.
Cushioned running shoes are also beneficial for athletes still recovering from an injury and will provide support and comfort as the foot muscles get back to optimal condition.
ASICS Gel Technology Footwear
Breathability
Wearing running shoes with breathable mesh uppers can work wonders for your foot health. After all, when we exercise, our feet start to sweat, so your new shoes should have a way to ventilate and promote a healthy foot environment. Furthermore, a lack of ventilation can put you at risk of developing athlete's foot or fungal toenails.
Some of the best running shoes for breathability include the Saucony Ride and the Saucony Endorphin. The generously pored mesh and thin fabric help your shoes circulate air and keep the shoe's interior well-ventilated.
Support and Foot Type
If you're wondering if a running shoe is worth investing in, check to see if it advertises its support type. In other words, check if it's a stability, neutral or motion control running shoe.
Generic running and walking shoes often cannot accommodate your specific gait and foot type, but high-quality shoes can.
Here is how to know what type of shoe you will need:
Stability shoes are for people with flat feet who overpronate (the arch collapses upon weight bearing). These shoes may help prevent complications associated with a low arch, like plantar fasciitis. More specifically, they offer extra support on the shoe's inner sole, called a medial post.
Motion control shoes are for runners with more severe overpronation and are essentially stability shoes taken up a notch. In addition to medial support, they offer a stiff heel, firm cushioning and a more rigid midsole.
Neutral shoes do not contain bonus support features in the midsole. They are typically for "normal" pronators or people with a normal arch. People with high arches can also wear neutral shoes as they don't need bonus motion control and stability features.
Weight
You don't want to feel like your shoes are weighing you down while running. You want your feet to feel as light as a feather and to notice a "spring" in your step.
When your shoes are lighter, you can run for longer periods. This is because you're using less energy to lift your foot off the ground, which protects you from fatigue. Lightweight shoes can also improve your form during exercise. It's all about making your experience as effortless as possible.
To address the need for lightweight running shoes, top brands have mastered the art of using light materials and breathable membranes, without compromising on supportive features.
Flexibility
Flexibility refers to how much you can bend or twist your shoes. A running shoe can have either a stiff midsole or a flexible midsole, and a clear sign of a good running shoe is knowing its level of flexibility.
Flexible shoes are great for longer runs and comfort enhancement, and they will always be neutral and not include stability features. Flexible shoes are also better for terrain running and are more lightweight.
Stiff shoes will feature stability enhancements and are great for motion control and improving your running performance.
Traction
Sometimes when we go for runs we don't always have the luxury of smooth, dry pavement or a treadmill. It may start raining, or you may even enjoy taking your runs to some of Toronto's most beloved trails.
The part of the running shoe responsible for traction is the outsole (bottom of the shoe), which are usually made with rubber. Think of them as similar to a car's tires, protecting you from slips and falls, but also contributing to the smoothness of the "ride."
A running shoe should have a strong grip of the pavement and other terrain types. A lot of winter running shoes are made with enhanced traction via a rigid rubber outsole and durable lugs. The Gel-Cumulus GTX or GT-2000 GTX from ASICS and the Saucony Peregrine ICE are examples of running shoes with the best traction.
Durability
For your running shoes to last a long time, they must be durable. Furthermore, the lifespan of a shoe depends on the sum of its parts and the quality levels of the following:
Upper: The mesh and synthetic overlays must be relatively flexible but maintain a thickness level that extends their lifespan. If the upper of a running shoe is thin, there should be less friction between materials to boost durability.
Midsole: The density of the midsole, as well as its firmness, will determine how durable a shoe is. EVA foam, for example, has a high level of resistance, making it a durable material.
Outsole: A weak outsole will ruin your shoes and running experience as it is the point of contact between you and the ground. Generally, the harder the rubber used for the outsole, the more durable it is.
Waterproof
Like breathability and traction features, a waterproof running shoe is critical for rainy weather, moisture control and winter running.
When you stay dry and comfortable, your feet are also protected from rubbing and abrasion, which can lead to blisters.
You can try running shoes made with GORE-TEX fabric for optimal waterproof protection. This membrane consists of a microporous structure that renders fabrics waterproof. Specifically, the microscopic pores are much smaller than water particles, meaning they cannot penetrate the fabric. Some running shoes made with GORE-TEX fabric include the ASICS GT-2000 GTX and the ASICS Cumulus GTX.
Bonus Features
Here are some extra signs of great running shoes you can look out for:
Reflector accents: These will keep you noticeable and safe while running in the dark.
Removable footbeds: For athletes with consistent foot pain, custom orthotics or Superfeet insoles may be necessary for long runs. You can look for running shoes with footbeds that you can remove and replace with your medical device of choice.
Shoe width: Runners with wide feet should look for shoes with varying width options.
Photo by Philip Ackermann from Pexels
October 17, 2022
Everybody has foot pain from time to time, right? Surely it must be normal to experience foot pain that comes and goes at the end of a long day or while walking?
Quite the contrary --- your feet should not hurt at all, and it's a common misconception that foot pain is "normal." If you were free from foot conditions, you wouldn't be experiencing nagging pain that subsides only to flare up later.
Whether it's a pain in the top of the foot, heel pain, or ball of the foot pain, some common issues can interrupt your day by reappearing when you thought you were feeling better. And even though they may not be as severe as conditions that cause constant discomfort and foot pain, you'll be glad you sought treatment in the long run.
Furthermore, many foot issues get worse if you choose to ignore them. So pain that comes and goes now may stick around all day long in the future.
Let's look at what may be causing your foot pain to fade and return.
5 Reasons Why Foot Pain Comes and Goes
Plantar Fasciitis
Metatarsalgia
Morton's Neuroma
Injuries
Tendonitis
Plantar Fasciitis
Plantar fasciitis is somewhat notorious among foot conditions. It ranks as one of the top causes of heel and arch pain and targets people with varying lifestyles. Some common risk factors include vigorous activity, obesity, deconditioning, standing on hard surfaces, and the anatomy of your foot (arch shape).
The heel pain stems from the inflammation of the plantar fascia tendon. Extending from the heel to the front of your foot, this is a long and thin ligament located directly under the skin on the bottom of the foot. When the plantar fascia fails to absorb the strain and stress we put on ourselves while walking, plantar fasciitis enters the picture.
Why does the pain come and go?
Typically, plantar fasciitis flares up after a period of rest (since you aren't irritating the inflamed point of the foot while sedentary).
Stabbing heel pain worsens during the first few steps of the day. It can also feel worse if you've been standing on a hard surface for several hours. Of course, it's important to seek treatment even if the pain fades for several intervals during the day; if you don't, it can get much worse and not subside at all.
Metatarsalgia
Do you have pain in the ball of the foot that comes and goes? Metatarsalgia may be the culprit.
Like plantar fasciitis, inflammation of the metatarsal area (the area between the toes and arch) causes metatarsalgia. Not only is this condition difficult to pronounce, but it can make walking downright unbearable. The same risk factors of plantar fasciitis apply, in addition to wearing ill-fitting footwear and performing physical activity that involves running and jumping.
Why does the pain come and go?
Metatarsalgia feels worse when you flex your foot, walk, run or simply stand (especially barefoot). The foot pain will then fade during rest periods.
Again, when inflammation is the reason behind intermittent pain, it will not bother you 24/7. Metatarsalgia is no different, but if you ignore it, the condition may worsen, causing radiating pain to other parts of the foot, the hips and the lower back. This is caused by your body attempting to accommodate the pain by walking differently, which neglects the core issue and strains other body parts.
Morton's Neuroma
Sometimes nerve problems are to blame for foot pain.
Morton's Neuroma affects the ball of the foot, specifically the area between the 3rd and 4th toes. The pain is accompanied by a burning sensation and a nagging pressure, and it can also feel like you have an invisible pebble in your shoe. But it's also known to radiate to the top of the foot, causing intermittent stabbing pain.
When tissues thicken around one of the nerves in our feet, it will cause a burning, sharp pain. People who wear high heels are often at risk, as well as older women and people with foot deformities like hammertoes and bunions.
Why does the pain come and go?
Morton's Neuroma pain is generally intermittent, but when you irritate the nerves, you'll notice the pain is back in full force.
The symptoms will flare up if you continue to walk in the same tight shoes that triggered the problem in the first place. Likewise, if you spend a long day on your feet, the pain will be much more challenging than on a day of lounging and relaxation.
Injuries
A foot injury is a broad term for many scenarios, from dropping a heavy object on the top of the foot to a full-blown ankle sprain or stress fracture. Technically, many foot conditions are injuries, even plantar fasciitis. But for simplicity, let's discuss more sudden injuries instead of those that cause inflammation or degradation over time.
Why does the pain come and go?
When you first suffer from an injury, the pain will likely be acute and bother you consistently, even while resting.
But foot pain from an injury can transform into a pain that comes and goes when you start to heal. Even though most moderate injuries heal within a month, light activity will trigger pain as you slowly get back to normal. Generally, you must cease any activity if you experience sudden, sharp pain while healing from an injury.
It's also important to speak with a foot specialist and your family doctor about managing intermittent pain after an injury.
Tendonitis
Achilles tendonitis causes a dull ache directly above the heel or on the back of the leg, and extensor tendonitis causes the same feeling on the top of the foot. They both result from inflammation of their respective tendons: the Achilles tendon (the tendon that connects the back of the calf to the heel bone) and the extensor tendons (the tendons that run along the top of the foot).
Athletes are the most vulnerable, as these are repetitive strain injuries that arise after vigorous physical activity. When you bear weight on your toes and feet, you're putting these tendons to work, making them more susceptible to strain.
Why does the pain come and go?
Naturally, the pain will be worse when you use these tendons in any capacity or when you first start to move during the day. But tendonitis can also cause stiffness at the end of the night or first thing in the morning without movement.
Fun fact: the Achilles tendon is not only crucial for performance enhancement, but it's also the biggest and strongest tendon in the human body! So be sure to protect it from additional harm by seeking treatment.
What Can I do About Foot Pain That Comes and Goes?
First, don't let rest periods trick you into thinking your foot pain is gone. Whether it's inflammation, a pinched nerve or any other trigger for the pain, treatment is always the best option.
Furthermore, a common mistake is assuming that chiropodists are only for severe cases. But several services from a foot clinic are medically proven to provide foot pain relief for those with intermittent discomfort.
Some of the most effective treatment options include:
Custom orthotics
Footwear recommendations and fittings
Superfeet insoles
Shockwave therapy
Exercises and stretching routines
Therapeutic taping
Splints and boot casts
For action you can take at home, be sure to kick your tight shoes to the curb and enjoy some rest and relaxation, combined with a good exercise and conditioning routine!
