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October 28, 2024
Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold.
5 Ways Cold and Wet Weather Can Impact Your Feet
Dry, cracked skin
Skin conditions
Reduced circulation
Stiffness and joint pain
Winter-related foot conditions
1. Dry, Cracked Skin
https://www.youtube.com/watch?v=1-Sf43woLLE
One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels.
The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue.
This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult.
Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months.
While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today!
2. Reduced Circulation
Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction.
As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises.
Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below).
If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention.
Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer.
3. Skin Conditions
https://www.youtube.com/shorts/xZ4RQwPmCzg
It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges.
Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit!
And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile.
Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it.
When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection.
4. Stiffness and Joint Pain
https://www.youtube.com/shorts/n46k32OZgco
Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber.
This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring.
5. Winter Related Foot Conditions
Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier.
Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly.
Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm.
Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.
October 24, 2024
There are two common fungal infections that can target your feet. For your skin, it’s athlete’s foot (tinea pedis), and for your nails, it’s fungal toenail (onychomycosis). Fun fact: Onychomycosis is the name for nail anatomy changes caused by contagious fungus, while dystrophic is the term for any other abnormalities that affect how your nails look or grow. Today’s blog will focus solely on toenail fungus. You’ll learn what it is and how to treat it, as well as some top fungal toenail prevention tips recommended by our Toronto chiropodists.
Toenail Fungus Symptoms
Sometimes toenail fungus is mild and barely noticeable. But fungal toenail can present more severely if you’re immunocompromised, such as if you have diabetes, or a senior. Keep an eye out for these common symptoms:
Drastic changes in the nail’s appearance: it can look much thicker, have a yellowish, brown colour, and be very brittle and prone to cracks, despite thickening.
Unpleasant odour coming from the nail: the smell is often reported to be sour or like cheese.
The nail starts lifting off the nail bed: this is because debris starts to accumulate and lifts the nail up so it can’t reattach.
Pain, swelling and bleeding in severe cases.
Toenail Fungus Prevention: Foot Specialist Advice
The most important fact to remember about fungal toenail is that it’s contagious. Since fungal infections spread easily in damp, shared spaces like pools, gyms, and shower rooms, the best defense is keeping your feet clean and protected! Here are some top, Toronto-chiropodist-recommended tips to remember:
Follow a strict, yet fun and relaxing, foot hygiene routine. It’s a part of self care, after all!
Wear breathable footwear. Opt for shoes made from materials that allow airflow to keep your feet dry.
Change socks daily. Fresh socks prevent moisture buildup, which fungi love.
Avoid going barefoot in public places. Use flip-flops or shower shoes to protect your feet in shared spaces.
Keep your toenails trimmed and clean. Regular maintenance helps prevent infections from taking hold. Get a professional medical pedicure if you don’t have time to focus on nail care.
How to Treat Toenail Fungus
Once fungus has gotten a hold of your nails, it’s time to think about treatment and eradicating the problem. Unfortunately, you can’t do much to treat toenail fungus yourself at home, and you often need a chiropodist’s help. Luckily, treatments are easy to follow and non-invasive. Here’s what a foot specialist can do:
Perform nail debridement to remove infected parts of the nail.
Use prescription-strength topical antifungal medicine on the nail (it penetrates the actual fungus)
Educate you on products you can use going forward to prevent re-infection, like the best moisture-wicking socks, shoes, foot creams, deodorants and more.
October 10, 2024
Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article!
Cracked Heels
As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form.
One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic.
It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels.
Fungal Infections
You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall?
It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting.
While you’re at it, learn all about the best foot hygiene here!
Musculoskeletal Foot Conditions
Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable.
Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain.
Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings).
Blisters
Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort.
To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.
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.
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.
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.
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.
September 5, 2024
Athlete's foot is a fungus that infects the skin on your feet. Many people get it, and it can cause a lot of problems. Your feet may itch, turn red, and peel when you have it. This fungus grows best in places that are warm and damp. The good news is that you can treat and stop athlete's foot if you know what to do. Here are some tips from chiropodists (foot specialists) to help you keep your feet healthy and free from fungus.
Treatment strategies
See a Chiropodist
Because of all the moisture buildup on our feet, fungal infections can grow out of control very quickly; they're stubborn and persistent, and once the infection gets under the toenail, it becomes very difficult to treat. In addition, over-the-counter anti-fungal medications are not very effective unless the infection is in the very early stages. That's why it's important to see a chiropodist as soon as you notice any symptoms. A chiropodist will debride and clean up any fungal growth on the skin and prescribe a topical anti-fungal medication to help nip the athlete's foot in the bud before it spreads to the toenails. Oral anti-fungal medications, while effective, are often not recommended due to their side effects. Often, topical prescription anti-fungal medication and persistence are the best way to go.
Maintain a rigid hygiene routine
Your feet and body will thank you if you keep the infected area clean and dry. Wash your feet daily with soap and water and dry them well between your toes. Fungus grows best in damp places, so ensure your feet are dry before putting on socks and shoes. If you're particularly prone to sweaty feet, you can also try an anti-bacterial foot deodorant like Gehwol's Foot Deodorant spray. This can help prevent Athlete's foot, and even treat it in its very early stages.
Avoid scratching
Scratching the infected spot can cause other bacterial infections. To soothe the itch, try using antifungal creams or powders. If the infection gets worse or spreads, talk to a doctor.
Change socks regularly
Choose cotton or merino wool socks that let your feet breathe and wick away sweat. Wear fresh socks every day and change them after physical activity or when they get wet. This helps reduce moisture build-up, which can worsen the fungal infection.
Prevention Tips
Avoid walking barefoot in public
Athlete's foot, along with other fungal infections, are contagious and spread when skin comes into contact with an infected surface. Therefore, always make sure you are wearing some kind of protective footwear in public spaces - like flip flops or slippers - in locker rooms, communal showers, pool decks and gymnasiums.
Stick to a foot care routine
Clean your feet and dry them well between your toes. Also make sure you cut and clean your toenails often, as fungi can hide under the toenails. Just make sure you don't cut them too short, or you can get an ingrown toenail.
Put on the right shoes
Pick shoes that let air flow through them. Avoid (if possible) wearing the same shoes all day, every day, and ensure they're dry before putting them on. Use flip-flops or water-safe sandals in public spots like pools or gym showers to avoid touching infected surfaces.
Clean Your Shoes
Fungal spores can hang around in shoes, which will feed the infection. To combat this, spray your shoes and socks with antifungal and antibacterial products, such as hypochlorous acid, zinc oxide or zinc incoleate, and dry them out before you put them on again.
You can use Gehwol Foot & Shoe Deodorant Spray in your shoes, or dust Gehwol Foot Powder into your socks. These products contain zinc oxide and zinc ricinoleate, respectively, which are great for maintaining a healthy environment in your shoes. You can find these products at our Toronto foot clinic.
Keep personal items to yourself
Don't let others use your towels, socks, or shoes, and vice versa. Fungal infections are contagious and spread through touching or sharing personal items with people who have a fungal infection.
August 22, 2024
When it comes to foot problem prevention, being proactive is key to maintaining healthy feet and avoiding a future of discomfort. Understanding common foot issues and taking steps to prevent them can help reduce the risk of complications down the road.
In this article, we’ll explore five of the most common foot conditions and provide essential foot care tips to help you keep your feet in top shape.
Plantar Fasciitis
One in ten people will experience plantar fasciitis in their lifetime, making it one of the most common foot issues.
Plantar fasciitis at the start, can cause minor discomfort in the arch of the foot or even in the heel. It usually starts when you just get out of bed. It calms down through the day and then the soreness starts at the end of the day.
That discomfort, if not properly treated and investigated, can increase and then start to cause stronger and sharper pain. Sometimes this pain can last through the day to a point where you might find it difficult to walk. The main cause is inflammation- constant pulling and tugging on the thick, inelastic fascia itself (midfoot pain). Or, where it inserts from (the heel pain).
Pressure can be from the arch pressing down on the fascia:
It can also be a tight muscle, like the calf muscle pulling up behind the heel and forcing the fascia to pull away from the heel
It can also be a combination of a tight muscle and pulling of the fascia. In rare occasions plantar fasciitis is caused by a nerve entrapment.
Prevention
Preventing plantar fasciitis is mainly down to figuring out what was the cause in the first place. It might be a biomechanical issue with the feet. It could be due to the shoes that you might be wearing- at home, at work or just around town. In some cases it is due to a muscle imbalance. So figuring out the cause is the first step in treating and then preventing further plantar fascia pain in the future.
One of the cornerstone treatments in preventing plantar fasciitis involves prioritizing arch support! It is a good idea to wear supportive shoes with good arch support and shock absorption, especially if you spend long periods standing or walking. Custom or over-the-counter orthotic inserts can also provide extra arch support and cushioning to distribute pressure more evenly across your feet.
If you have a muscle imbalance then regular, targeted stretching of your calves and feet is also a healthy foot practice that can prevent foot ailments like plantar fasciitis.
Stretching the calves is especially helpful as it reduces strain on the plantar fascia. Check out the best exercises for plantar fasciitis. You can do your exercise routine before bed and when you wake up to prevent this painful condition from affecting your mornings.
Some patients have found rolling a tennis ball/ golf ball under their foot can be helpful to break up the inflammation to the area. Or rolling a wrapped frozen water bottle (no longer than 4 mins, then remove, wait to warm then walk) reduces inflammation build up
Athlete’s Foot
Athlete's foot can affect up to 15% of the global population!
It's a fungal infection that usually occurs on the skin between the toes. However it can also start and spread to the arches and then to the boarder of the foot. It can be itchy, red scaly looking and sometimes crack. Inbetween the toes the skin can look more damp than normal.
Prevention
Athletes foot is prevented if you reduce the causes. It enjoys dark, moist environments with an ample food supply. So your feet can be a perfect place for this to thrive. It can be contagious but also you can be more prone to catching it. So,
-if your feet are kept in a constant moist environment.
- you go to public pools and walk around barefooted.
- if you put your socks on right after having a bath or shower...
All these issues increase the risk of catching Athletes foot and allowing it to spread.
Prevention is linked to good foot hygiene. Therefore, make sure you wear slippers or flip-flops in public areas such as locker rooms or pools, and avoid walking barefoot in these places.
You should also make sure your feet stay clean and dry, as fungus thrives in moist environments. Opt for moisture-wicking socks, foot deodorants and breathable shoes. And never put on your shoes while your feet are damp!
If you are daily in the same shoes then try to use 2 pairs of shoes. Use one one day and one pair another day to allow the shoes to dry out. Change the insoles regularly.
Morton’s Neuroma
Some experts believe that one in three people will experience a Morton’s neuroma at some point.
It is characterized by a thickening of the tissue around the nerves inbetween the balls of toes (typically between the 3rd and 4th balls of the toes), and causes pain and discomfort in the ball of your foot.
You can get neuromas in other parts of the foot, but between the 3rd and 4th ball of the toes is called a Mortons neuroma
Prevention
Prevention is the best treatment for a Mortons Neuroma. Preventing the rubbing and thickening of the nerves is a priority. Unfortunately as the nerve thickens there is a chance that it will not go back to normal.
Preventing a neuroma is simply by wearing wider footwear in the toebox.
You can tell if it is your shoes just by removing the shoes and your soreness should subside.
Remember that work shoes, normal outdoor shoes and even slippers can all have an affect on compressing the toes together.
Having a heeled shoe puts more pressure upon the balls of your foot- so reducing arch height is also helpful (and if you must wear high heels, make sure they're the healthy kind!).
Custom orthotics can provide a way to splay the balls of the foot so even if the neuroma has thickened, it can reduce the pressure the balls of the foot are placing upon the nerves.
Ingrown Toenails
Our toenails can be a bit troublesome sometimes —they crack, curl, get too thick, and sometimes even surprise us with strange colours! But one of the most common toenail conditions is ingrown toenails. Two out of every ten people visiting a healthcare provider for a foot issue end up complaining about this painful nuisance.
Ingrown toenails can occur when a spike of nail is pressing into the skin. It can also happen if you have pincer like nails (involuted) and those nails press into the skin.
If you have wider nails, the skin on the side of your toe can be more prone to go into the nail. If the toes are kept in a damp environment then the skin and nails will be soft and more easily press into one another
Prevention
Prevention comes with finding the cause and preferable no home treatment (in many cases it can make it worse). Apart from scratching your socks, placing a "V" into the nail doesn't do anything.
Poor nail care is usually the main culprit especially cutting down the sides of the nail. It is better to allow the nail to grow past the skin line and then cut to the contour of the nail. Cutting straight across can leave angles and cutting down the sides can leave spikes of nail.
If your nails are curled around or thickened then professional footcare can help thin down the nail and offer treatments for the curved nail. Reducing dampness can reduce ingrown toenails. Wider footwear (and non tight socks) can reduce the risk of compressing the skin into the nail.
In some cases it can be hard to cut your nails effectively, if this is the case then having a medical pedicure from a professional is usually a good preventative option.
Calluses
Almost everyone will get at least a small foot callus in their lifetime and is a common foot issue.
They are thickened areas of skin that develop due to repeated friction or pressure. Initially they can be pain free but as time continues then the callus can build up and adds pressure that that area. This adds more callus and now a cycle starts.
Eventually too much pressure and the skin starts to break down and dry blood can appear within the skin.
Prevention
Callus is best treated by prevention- finding out why the hard skin is there in the first place.
So a footcare professional will look at your feet and assess where the hard skin is and then find the cause- where is that pressure coming from. They will then reduce down the hard skin, to break that pressure cycle, then offer advice on how to prevent the hard skin coming back- or reducing its build up.
In many cases this is due to poor fitting footwear or a mechanical issue with the foot.
Preventing callus build up can be done once a week with a plastic footfile when the foot is dry. Pumice stones are used when the foot is wet.
But it is usually a good idea to check the cause by a footcare professional as sometimes too much file or pumice use can make the area sore, affect the good skin surrounding the callus or even make the area worse as you might go too deep.
Dry skin is prevented where you moisturize your feet regularly (but not inbetween your toes).
It will also help the callus not crack but it won't prevent the callus build up- as that is caused through pressure.
