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August 27, 2026
One of the symptoms that comes from long-standing and untreated diabetes is peripheral neuropathy, which means nerve damage experienced in the feet and legs. Peripheral neuropathy causes numbness, making it difficult to feel minor injuries. A cut, blister or wart could go completely unnoticed for a long time.
What’s worse is that diabetes can affect your ability to heal from an injury, which can lead to a serious infection. If you are living with diabetes, here are three small skin and nail problems that you should respond to right away for the sake of your health.
Ingrown Nails
An ingrown toenail is a toenail that breaks into the border of the nail bed instead of straight-ahead, causing pain and swelling. An ingrown toenail is often caused by footwear that is too small, poor trimming or injuries. Sadly, the problem can also be hereditary.
Clipping an ingrown toenail further down can worsen the problem and increase the risk of infection. Instead of trying to treat it yourself or visiting a salon, people with diabetes should seek care at a foot clinic. A licensed chiropodist can safely treat the ingrown toenail using sterilized tools, reducing the risk of infection and ensuring the issue is resolved correctly and without complications.
Plantar Wart
A plantar wart is a form of the Human Papillomavirus that grows on the bottoms of your feet. The virus enters through a crack in the skin, causing a wart that looks similar to a corn or foot callus. Putting pressure on the wart can be painful and make walking difficult.
Warts may seem harmless, but for people with diabetes they can pose serious risks. Diabetes can impair circulation and weaken the immune system, making it harder for the body to fight infections. Even a small wart can lead to skin breakdown, ulcers, or secondary bacterial infections, which can be difficult to heal and may result in serious complications. For this reason, it’s important for people with diabetes to have warts evaluated and treated promptly by a licensed chiropodist. Don't try to treat warts using DIY over-the-counter solutions if you have diabetes.
Blisters
The blister begins as a fluid-filled pocket covering the injured area. Your first instinct may be to lance it at home, but you should fight the temptation. The pocket guards the vulnerable area against infections from fungus, viruses and bacteria. Signs of infection are inflammation and unusual colouring like yellow or purple.
If you have a foot blister, you should gently clean it and dry it without bursting the fluid pocket. Cover it with a gauze bandage and avoid putting pressure on it. Then, you can see a podiatry clinic today to get a chiropodist to safely remove it and treat the damage left behind.
Diabetes Canada recommends that people living with the condition practice daily foot care so that they can take stock of injuries and skin problems. Look at the bottoms of your feet, your nails, your heels and even between your toes for any red flags. If you have difficulty seeing the bottoms of your feet, you can use a mirror or ask for a confidante to do the investigation for you.
These problems start out small, but they can spiral out of control when you don’t have a strong enough immune system to combat them. This doesn’t mean you should panic every time you spot a wart or a blister forming. It just means you should make note of the change and head on over to the clinic to sort it out as quickly as possible.
August 20, 2026
Trail running? More like extreme running.
Trail runners run for hours on end pushing their body to the limit. They endure brutal terrain, harsh conditions, and they put their feet through the wringer.
When running at such extremes, it’s no wonder that injuries are common.
Below are six of the most common trail running injuries, and what you can do to prevent and treat each of the pains. These injuries are not exclusively for trail runners, but are common because of the nature of the sport leaving the average runner more susceptible to these ailments.
Metatarsalgia
Metatarsal pain is discomfort in the small bones within the ball of your foot. Metatarsalgia can start off as a small bruise, and slight discomfort, but can quickly escalate into a serious injury like a metatarsal fracture. It can occur due to narrow footwear or running shoes being tied improperly. It can also occur with excessive forefoot running, meaning when extra pressure is placed on the front of the foot when running.
Fortunately, most trail running shoes these days are built with a rock plate, a rigid piece of plastic within the midsole. The rock plate offers protection against sharp edges on the trail and is essential when running on more technical terrain when facing rocks, roots, and uneven surfaces.
Alternative forms of prevention and treatment include using a metatarsal pad, icing the affected area, and self-massage by rolling your foot over a ball. You can also try doing the towel-gripping exercise below. When in doubt, and you’re not sure whether the injury is serious, take an extra day or two off of running as a precautionary measure and cross-train in the pool or on the bike instead.
Achilles tendonitis
Trail running consists of a lot of ups and downs.
The undulating terrain is a lot different than say, road running. Constantly climbing and descending can add pressure on parts of your body like your Achilles tendon. When climbing or descending, stress is disproportionally allocated to your lower legs compared to running on flat land.
Achilles tendinitis can be a sharp or dull pain in the back of the heel and can extend into your lower calf. Because the Achilles is such an essential part of your running economy, addressing the symptoms early is important to prevent the tendinitis to be long-lasting.
When trail running, make sure to ease your way into it, and do not increase mileage too quickly. Doing a proper warm-up with calf raises and some stabilizing exercises can help prevent tendinitis and eliminates the period at the beginning of a run when you're running on stiff legs. It's also important to stretch your calves before and after a run - see the video demonstration below to see how. Cold muscles don’t fire properly, and they can lead to overcompensation, with that domino effect reaching your Achilles heel. If you have a history of Achilles tendonitis or ankle sprain/strains, then you may even want to also stretch mid-run as well to keep your calves loose - tight calves are a major contributing factor to developing Achilles' tendonitis.
Ankle Sprains
An ankle sprain is one of the most common trail running injuries. Because of the rugged terrain and unexpected obstacles that many trails present, all it takes is one wrong step to roll an ankle. When you sprain an ankle, you essentially over-stretch the ligaments or tear them in more serious cases, beyond their maximum. Immediate signs include swelling around the top of your foot or sides of the ankle, and tenderness.
To lessen the lasting impacts of an ankle sprain, follow the PEACE (Protect, Elevate, Avoid anti-inflammatories, and Ice) & LOVE (Load, Optimism, Vascularization and Exercise) protocol. This reduces swelling, and the pain to subside. Before resuming your running, it's best to get your ankle evaluated by professional to avoid aggravating the injury.
It's always good to do a proper warmup before trail running, and you can help prevent ankle sprains by working on mobility. Other ways of avoiding ankle sprains include planning your route ahead of time to account for mud and trail conditions, taking routes within your ability, and allowing adequate space between you and other runners as to not block your eyesight.
If you still experience pain after extended rest, or the pain is extreme immediately, contact a healthcare professional to rule out more serious injuries like a tear or rupture.
Blisters
Thanks to being out on the trains for hours on end, blisters are another common trail running foot injury.
Blisters can start small, like a hotspot somewhere on your foot, and get progressively worse if you don't address the chafing. Investing in proper running socks, and using some sort of anti-chafe cream like Vaseline can help prevent blisters in the first place. It's also important to make sure that your shoes and socks fit properly, as ill-fitting shoes and socks are a leading cause of blisters.
Another potential cause of blisters is worn-out footwear. Blistering around a pressure point on the foot is one of the first signs that your shoes need to be replaced.
If you feel a blister in the early stages, cover it with a band-aid or better yet, use medical paper tape.
In fact, as published in a recent study, it’s reported "that inexpensive paper tape, the kind available at most drugstores, when applied to blister-prone areas prior to exercise, successfully reduced the incidence of foot blisters in those areas. The tape commonly known as surgical tape is used for wound treatment. It is only mildly adhesive — an advantage because it doesn’t tear the blisters if they do occur.” Sometimes the simplest measure can be the most effective.
ITB Syndrome
Iliotibial band (IT) syndrome (ITB syndrome) is one of the most frustrating and common trail running injuries.
ITB syndrome can be described as an overuse injury of the connective tissues that are located on the outer thigh and knee.
Thanks to the repeated climbs and descents of trail running, your IT band is exposed to more impact. Additionally, the IT band is stressed the most at certain flexion angles, like when ascending, while your knees and IT band take additional stress when descending.
A warm-up with clamshells and stretching out your hip flexors pre-run can help with the pain and tightness. What you want to do here is activate and work the hip abductors, as muscle imbalances and weakness can be the source of the problem.
Another great option are heel lifts: Heel lifts provide near-instant relief for ITB syndrome as it limits stress on the knee. If you do try heel lifts, make sure you use them in conjunction with strengthening exercises for the hips and gluteal muscles to address the root cause of the ITB syndrome (i.e.: gait issues, running technique, hip misalignment, knee strain, etc.).
You don’t necessarily need complete rest from running, but you will need pain management and mileage reduction, if necessary. Investing in a proper foam roller and routinely working the band will help alleviate pain - just make sure that you don't roll over the actual IT band: New studies show that, instead, you want to foam-roll the gluteal and quadricep muscles, which are adjacent to the IT band. Stretching our your hip flexors can also help release your IT band.
Plantar Fasciitis
This pesky injury arises when you experience pain and inflammation within the tissue on the underside of your feet that connect your heel and toes. The pain can be anywhere from your heel to the ball of your feet and can be sharp or dull.
We recently wrote more about plantar fasciitis, remedies, and prevention methods on our blog, which you can read here.
July 30, 2026
It's all in the toes.
Our toes bear the weight of the body with every step and are the foundation for our movement. The big toe specifically is the final point of contact before each step. In fact, the big toe carries most of the body weight, bearing about 40-60% of the load. The big toe also provides about 80% of the foot's total stability.
As a result, many foot injuries and toe conditions stem from, or affect, the big toe.
Maintaining good toe health is crucial for the longevity and long-term health of your feet. There are a number of different foot conditions that can result from toe neglect. Stiff toes, for example, can lead to hallux limitus or hallux rigidus.
Below you'll find a list of common toe conditions.
Claw Toe
A Claw Toe has an abnormal bend in both the middle joint and the joint closest to the tip of the toe.
Symptoms of claw toe include an upward extension from the joints at the ball of the foot and downward flexion at the middle joints toward the sole of your shoe. Claw toe comes in the shape of a bridge or a hump.
Early on, claw toe resembles a flexible hammertoe (see more below). However, over time, claw toes can stiffen. It's important to address claw toe early to reverse the deformity. One such treatment is a splint or tape to hold your toes in the correct position. You can also try a silicone toe crutch.
Finding shoes that fit correctly is also a key preventative measure. You'll notice through this article that many toe conditions can be prevented by wearing Proper Footwear. Additionally, you can use your hands to stretch and straighten your toes, and perform exercises including picking up marbles or a towel to strengthen local ligaments and tendons.
Subungual Hematoma
A subungual hematoma is a medical term for a Black Toenail.
A black toenail occurs when the skin below the nail is damaged. Long-distance runners are particularly susceptible to black toenails because of the friction to the top of the foot, as well as the duration of the activity.
Immediately after injuring your toe, you need to reduce the pain and swelling. First, wrap a clean bandage around the toe to stem the blood. Put a bag of ice or cold compress on the covered injury - ideally putting a plastic cover above the band-aid to prevent it from getting wet. Then lie down and elevate you foot so it is resting above your heart, to again stem the blood flow. Finally, avoid doing any strenuous activity for the next 3-5 days and avoid wearing shoes that touch the affected area. It is ideal to do Epsom foot soaks every day and change the band-aid daily for the next 3-5 days. If bleeding does not stop after 5 days, contact your chiropodist or podiatrist. If the nail is lifting and causing pain, see your chiropodist to have it gently cut back and to prevent further injury.
Turf Toe
Turf toe is a sprain of the big toe joint resulting from injury during sports activities.
This acute injury typically occurs from jamming the toe. Turf toe includes pain, swelling and limited joint movement. Following the PEACE & LOVE protocol is beneficial. In the first 1-3 days follow PEACE: Protect, Elevate, Avoid anti-inflammatories, Compress and Educate. After the acute phase, promote healing with LOVE: Load (gentle movements), Optimism back to activity, Vascularisation (cardio) and Exercise. Additionally, wear stiff or rocker bottom footwear to limit flexion of the toe and to keep it isolated and neutral while walking. Taping the toe with semi-flexible sports tape can also aid in keeping the toe at a neutral angle while its healing.
The biggest concern here is either not addressing the injury, or rushing back to activity too quickly. Without the proper treatment, turf toe can turn into hallux limitus.
Hallux Rigidus
Osteophyte (bone spur) on top of the left first metatarsophalangeal joint (MTPJ) due to hallux rigidus.
Translated to a stiff big toe, hallux rigidus is a progressive condition that stems from osteoarthritis in the big toe. It causes pain and stiffness in the joint and over time, the toe loses flexibility.
As the cartilage at the first metatarsophalangeal joint (MTP) breaks down, the metatarsal bones and the proximal bones rub together. This friction, as well as the body's response to fill the void left by osteoarthritis results in the formation of a bone spur.
In this case, its important to recognize early signs of Hallux rigidus which is Hallux limitus. During the hallux limitus stage, it is crucial to improve and maintain the range of motion in the toes to prevent it from progressing. This may include investing in a pair of custom made orthotics or proper fitting footwear.
Hammertoe
Hammertoe is a progressive toe condition that worsens if left untreated. In short, hammertoe is a toe deformity of one or both joints of the second, third, fourth or fifth (little) toes. You'll see one of the toes shift and cross over another toe.
Hammertoe can develop from wearing ill-fitting shoes, especially footwear that is too small or has a tight toe box. The lack of space forces the toes into a bent position, which can eventually cause changes in the tendons and ligaments. Hammertoes can also occur alongside a bunion, as the smaller toes may overcompensate for changes in foot mechanics. Fortunately, addressing the cause quickly can be extremely effective.
Treatment includes:
Corn pads
Stretching and strengthening your toe and toe and foot muscles
Roomier footwear
Custom orthotics that help reposition and take the pressure off of your toes
Surgery
Metatarsal pads
Left untreated, hammertoe can worsen and require surgery. If your toes appear bent or you are experiencing toe mobility, visit one of our licensed chiropodists (foot specialists) as soon as it's safe to do so.
Drop-in shoe fitting for hammertoe is also offered.
Gout
Gout is a common and complex form of arthritis that often begins in the big toe.
It's often known as the "disease of kings" or "rich man's disease" because it's prevalent in older men, as well as those who eat meat or seafood, drink beer, or are overweight.
It's characterized by sudden, severe attacks of pain, swelling, redness and tenderness in the joints. Gout looks like a swollen bunion on the outside of the big toe. Gout can have symptoms similar to conditions such as Hallux Limitus, Hallux Rigidus, or an inflamed Bunion. However, a key difference is that gout pain often worsens at night and can be extremely sensitive to light pressure, such as bedsheets touching the area. In contrast, hallux limitus, hallux rigidus, or bunions typically cause pain with joint movement or when wearing certain footwear. A definitive diagnosis of gout usually requires medical testing, such as bloodwork, joint aspiration, or imaging like X-rays or CT scans.
To help prevent gout, you can follow these preventative measures:
Drink plenty of fluids
Limit or avoid alcohol
Get your protein from low-fat dairy products
Limit your intake of meat, fish and poultry
Maintain desirable body weight
Ingrown Toenails
An Ingrown Toenail occurs when the side of the toenail curls down and pierces the flesh of the toe as the nail grows. Untreated ingrown toenails can easily become infected.
To start, you’ll want to focus on treatment, and then prevention.
Place a spacer or splint under the ingrown edge of the toenail
Soak feet in Epsom salt and water bath at home to flush out the infection and manage pain and inflammation
Trim the ingrown portion of the nail
In recurring cases, surgical removal (outpatient) of part of your toenail
If your toenail becomes infected you may need topical or oral antibiotics
Prevention includes:
Avoid shoes that crowd your toes
Trim your toenails straight across and file the corners
Avoid injury to your toenails
Sometimes improper foot mechanics or tight footwear can cause excessive callus buildup between the skin and the nail. This buildup can become inflamed and painful, often feeling similar to an ingrown nail even though the nail itself is not growing into the skin.
Blisters
Blisters are among the most common toe conditions. Although common, blisters typically are not serious and can be treated immediately for relief within a few days. Blisters are small, fluid-filled bubbles on the upper most layer of the skin. Friction against your skin and your socks and shoes causes your skin to form small bubbles to prevent further damage to the underlying skin. More serious blisters may contain blood as the vessels at the surface of your skin burst.
These skin conditions typically heal themselves within a few days. However, it’s advised to cover blisters either with a basic bandage, tape, or a Band-aid, all of which are available at our Toronto foot clinic. These measures are simply to prevent unwanted popping of the blister and to shield your skin from friction.
To schedule best foot care treatment with our licensed Chiropodists (foot specialists), use the booking form at the bottom of this page or call 416-769-FEET(3338).
Bunions
A Bunion is a deformity of the metatarsophalangeal (MTP) joint. A bony bump protrudes from the base of the big toe causing pain, redness, and sometimes even swelling. Bunions are atop the list of most common toe problems. It affects about 23% of adults. The common age range of onset is 20-50, and women are more commonly affected than men.
Like hallux rigidus and other progressive foot conditions, a bunion is irreversible once it starts. So you can’t reverse what’s already been down, but you can take measures to slow down the deformity over time. The sooner you address the problem, the slower the rate of bunion growth.
Do you have a bunion or hallux rigidus? Read: Hallux Rigidus or Bunions: What's the Difference?
Measures to help slow a bunion’s progression include:
Proper Footwear
A foot assessment for Custom Orthotics
Over-the-counter footcare products
Surgery is also an option. Typically, surgery includes removing the protruding portion of the bone, and re-aligning the joints in the big toe. Surgery is considered a last-resort option for advanced bunions that cause significant pain and have not improved with conservative treatments. Like with any foot condition, educate yourself on the pros and cons of surgery to determine: Is Foot Surgery Worth It? But, there’s still hope for those with bunions. Check out these Effective Ways That you Can Treat Your Bunion Pain.
A bunion’s sibling: A bunionette
Similarly, a Bunionette (or tailor’s bunion) is a bunion on the opposite side of the foot. A bunionette appears on the pinkie toe and affects the fifth metatarsal. It’s smaller than a bunion, but still appears as a bump. Pain associated with a bunionette occurs on the outside of the foot, and tight shoes may exacerbate the condition. Shoes with narrow toe boxes are particularly problematic for those with a bunionette. Narrow toe boxes increase friction against the bony protrusion. The causes of a bunionette are classified as either intrinsic or extrinsic.
Bunionettes can appear more pronounced after pregnancy due to the hormone relaxin and increased weight gain, which can cause the foot to flatten. This is why many women notice their feet feel larger or wider postpartum.
Causes include:
External pressure on the forefoot
Tight shoes
Genetics
Foot anatomy
Faulty mechanics
Bunion and bunionette treatment is similar. As such, properly-fitting shoes are an essential step. Additionally, stretching your shoe can provide benefits as it artificially provides additional toe room. This allows your bunionette more space in the shoe.
Remember, our bodies begin at our feet. Take proper care through the various methods mentioned in this article to prevent toe conditions from occurring.
June 18, 2026
Your legs are involved in every aspect of movement. They're the foundation of your body, and act as shock absorbers. Our reliance on our legs cannot be overstated. It's crucial we take proper leg and foot pain management to avoid common foot conditions.
Overwhelmingly, there are some common foot conditions that are more prevalent than others. These are either injuries or conditions that a large portion of the population experiences once, or repeatedly. To put you on the right track, we've rounded up 10 common foot conditions. Note that these are listed in no particular order.
1. Bunions
A bunion is perhaps the widest known foot condition. A bunion is an enlargement on the outside of the big toe. The enlargement can be a bony outgrowth, or a shift in your big toe. Often the base of the metatarsal shifts outwards (meaning your toe points inwards), and a bunion results because of the deformity.
You may develop bunions through any of the following reasons:
Your foot is shaped in a way that makes you more likely to have bunions
Your foot rolls overly inwards when you walk
Flat feet
Tight footwear
Fortunately, a physical therapy regimen, over-the-counter products, and proper footwear enables you to live with bunions without surgery.
2. Athlete's Foot
Athlete's foot is a contagious fungal skin infection that affects the skin on soles of feet and between toes. The fungi that causes athlete's foot is commonly found in moist places, like shared showers and locker rooms.
Athlete’s foot typically presents as a translucent white moist skin between the toes on one or both feet. To treat the condition, you can use over-the-counter products including medicated creams, ointments, sprays, and powders. If over-the-counter products don't work, then you will need prescription anti-fungal creams and sprays. The sooner you start treatment, the better the outcome, so it's important to be vigilant and seek treatment at the first signs of infection before it spreads.
3. Ingrown Toenails
An Ingrown Toenail occurs when the nail begins to grow into the skin. In mild cases, you may be able to treat ingrown toenails yourself. However, this can also make the ingrown toenail worse. Unless your ingrown toenail is in the early mild stages, it's usually best to consult a chiropodist for treatment.
Typically, wearing tight shoes, cutting your nails too short, or not across, and injuring your toenail can cause an ingrown toenail. Home remedies include soaking your feet in warm water, wearing proper footwear, taking anti-inflammatories, and placing dental floss under the edge of the toenail.
If the ingrown toenail is serious, surgery is performed. The surgery consists of numbing the toe with a local anaesthetic, then removing either one side of the whole toenail down to the matrix, and finally, applying a chemical to the nail root to prevent regrowth. Fortunately, a chiropodist can treat most ingrown toenails non-surgically simply by removing the ingrown portion of the toenail and then trimming and filing the toenails to encourage healthy nail growth.
4. Black Toenails
Black toenails may be rare to the majority of the population, but are common among runners. The repeated nature of running puts your toenails at risk due to impact and friction. Typically, black toenails result from a blister and bleeding underneath the toenail. The most common cause is tight footwear, and from undulating terrain as downhill running adds pressure on your toes.
You might also get a black toenail because of trauma to the toe. Occasionally, a black toenail will fall off.
Here's everything you need to know about black toenails including treatment and prevention.
5. Plantar Fasciitis
Plantar fasciitis can be a real pain...in the heel.
This foot condition involves inflammation of a thick band of tissue that connects your heel with your toes - the plantar fascia. Plantar fasciitis can cause sharp pain in the heel, especially in the morning.
Runners are especially prone to plantar fasciitis because of the repeated stress to the plantar fascia. Common treatment and preventative measures include self-massage with a golf ball, anti-inflammatories, and if necessary, custom orthotics.
6. Nail Fungus
The toes are particularly susceptible to nail fungus because fungi thrive in dark, moist places. Since many of us wear shoes for hours every day, one can understand how nail fungus comes about.
Common symptoms of nail fungus include yellowing and thickening of the toenail, brittleness, and sometimes an unpleasant odour. For early or mild cases of nail fungus, you can use a topical antifungal cream. Over-the-counter solutions do not typically work for toenail fungus as the nail blocks medication from penetrating the nailbed. Therefore, it's recommended to see a chiropodist for treatment at the first sight of symptoms.
To prevent nail fungus, wash and dry your feet regularly, don't share nail clippers, avoid being barefoot in public facilities, and keep your toenails short, but not too short.
7. Bone Spurs
Bone spurs are bony outgrowths, typically in areas prone to osteoarthritis. The most common forms of bone spurs in the foot include heel spurs, and a bone spur on top of the first metatarsophalangeal joint (MTJ). The latter is a common spot. Stiffness and arthritis in the big toe leads to a condition known as hallux rigidus.
Bone spurs inherently reduce flexibility and can be quite painful. With treatment including proper footwear, people can live normally with bone spurs without needing surgery. You should note that bone spurs are progressive meaning there's no reversal of impact and damage done.
8. Corns
Corns are like calluses, except that corns can be painful. A corn is an area of hardened skin that develops on areas of the feet that sustain too much compression.
A corn has a few hot spots: between your toes, the outer edge of your little toe, and on top of the toes.
Corns are removable. A chiropodist can safely remove the build-up of hardened skin and assess whether Orthopedic Shoes or Custom Orthotics may be indicated to prevent their recurrence. In severe cases, recurring corns can also be surgically removed by biopsy punch.
9. Blisters
Blisters are more of an annoyance than anything. This minor foot condition occurs when the skin is aggravated. Because of this friction, a small fluid-filled bubble on the skin forms.
Fortunately, most blisters heal on their own. To ensure there are no complications, you can cover the blister with an adhesive bandage or blister pad. Common tricks to avoid blisters include using baby powder for sweaty feet, proper moisture-wicking socks, and wearing shoes that fit.
10. Gout
Gout affects roughly 3 million Canadians each year.
This condition is a form of arthritis that can develop rapidly. The painful condition involves swelling and tenderness of joints. Gout is most common at the base of the big toe.
According to the Mayo Clinic, "gout occurs when urate crystals accumulate in your joint, causing the inflammation and intense pain of a gout attack. Urate crystals can form when you have high levels of uric acid in your blood." Foods that can lead to high levels of urate are red meats, seafood, refined or processed carbohydrates, sugary drinks and alcohol such as beer and hard liquor.
June 4, 2026
Our legs are a complex and intricate system of bones, joints, and muscles. Everything is interconnected in some way.
Muscles and joints rely on each other to perform properly, and to provide the necessary foundation for our body. Our habits, genetics, and environment all affect our feet. With so many different possibilities for foot conditions to arise, it's important to remember that correlation is not causation.
Just because we do one thing, does not necessarily mean it causes another. To help clear the air over a sample of common foot myths, we decided to debunk a few of them below.
1. Flat feet are bad
About 30% of the population lives with flat feet.
Flat feet are defined as a postural deformity in which the arches of the foot collapse. As a result, the entire foot makes contact with the ground. The foot is characterized by a very low arch, and can other foot conditions because of the leg's compensation.
Flat feet can develop in one foot, or both, depending on your body's development.
According to Harvard Medical School, even in adulthood, 15% to 25% of people have flexible flatfeet. Most of these people never develop symptoms. For those with what's called rigid flat feet, several measures can be taken to reduce pain and live comfortably with flat feet. These include:
Custom orthotics that artificially raise the arch and provide support
Strengthen and stretch your calf as this reduces the pressure and load on your arches
Supplement some high-impact exercise with low-impact activities like swimming, cycling, or spinning
Wearing slippers or supportive footwear inside instead of walking around barefoot
Proper fitting footwear with motion control and stability
Foot strengthening and exercises
2. Wearing heels causes all of women's foot problems
Additionally, a common misconception is that high heels cause bunions. This isn't true. Heels aggravate bunions but are likely not the cause.
However, excessive heel usage can result in a few common foot conditions: Corns, Hammertoe, Calluses and Haglund's deformities (called the "pump bump"). Additionally, you're at a greater risk of osteoarthritis since you may lose fat under your foot.
According to WebMD, you can prevent certain foot conditions while continuing to wear heels. Some of these preventative measures include:
Get the well-fitted high heel
Use silicone metatarsal pads for under your feet
Wear a thicker heel for stability
Pay attention to the "slope" or "pitch" of the heel
Wear open-toe high heels to relieve pressure on corns and calluses
Wear heels that are no more than 2" high
3. A bunion is just a bump
A bunion may look like just a bump. However, that's another in the list of foot myths. If only it were that simple...
Depending on the cause, your habits may worsen the condition. Maybe you wear shoes with a narrow toebox. Without correction, bunions can get a lot worse over time, turning just a bump into severe pain.
A Bunion, or hallux valgus, is a bony protrusion that forms at the site of the large joint that connects your big toe to your foot. As you can expect, without addressing the cause of bunions, the toe angle's alignment can sharpen, causing a larger bump.
It should be noted that bunions can be hereditary, in which case you might be doing everything right. Hereditary bunions are linked to inheriting foot structures such as flat feet or faulty bone mechanics rather than inheriting the bunion structure itself. Inherited conditions such as hypermobility or shortened Achilles tendons can largely increase the risk of developing a bunion. In this instance, continue to practice proper foot habits like:
Footwear modification, i.e., avoiding tight shoes with a narrow or stiff toe box.
Anti-inflammatory medications
Bunion splints
Bunion aligner
Therapeutic taping
Supportive insoles or custom orthotics
Anti-inflammatory gels (but not NSAID oral medication)
You should consult a foot specialist to see whether or not action needs to be taken.
4. Foot pain is the result of getting old
Reword the first paragraph: Foot conditions, such as osteoarthritis, are common as we age. Osteoarthritis is a degenerative joint disease caused by the breakdown of joint cartilage and changes in the bone structure causing joint pain, stiffness and reduced mobility.
However, osteoarthritis can occur at any age. Individuals who train or play high level or high impact sports may experience osteoarthritis even as early as their 20s. The most common areas for osteoarthritis include the big toe joint, knees and hips.
Osteoarthritis is a progressive and degenerative disease meaning that the damage is irreversible. Physical therapy can aid in providing strength to the muscles surrounding the affected joint and can alleviate pain. Common treatments include functional stretches and movement exercises and managing symptoms with proper support or bracing.
5. Surgery will fix foot problems
Surgery can help fix certain foot conditions, but non-invasive options may work equally well, if not be more effective.
There are several factors to consider when deciding on foot surgery:
Necessity
Success rate
Cost
Recovery time
Long-term effectiveness
Certain progressive conditions like hallux rigidus, bunions, and a ruptured Achilles may require surgery to correct the inherent problem. However, physical therapy can also improve quality of life. Proper orthotics, avoiding high-impact exercise, proper footwear, and strengthening can help limit pain associated with certain foot conditions.
However, surgery removes the bone portion of the injury. For those with Hallux Rigidus, the Bone Spur contributes to the toe's stiffness. The range of motion won't improve without surgery. Although, the worsening of the condition can be slowed with physical therapy as mentioned above.
For those with a Bunion, you’ll want to explore All Non-Invasive Measures before deciding on surgery. If you have explored all options, surgery may be an option. Typically, those who experience significant pain, have severe toe deformities, and have chronic inflammation are the likely candidates for surgery. Bunion surgery (of which there are a few) can include several correct measures:
Realigning the metatarsophalangeal (MTP) joint at the base of the big toe.
Pain relief.
Correcting the deformity of the bones, especially if your big toe is drifting inwards towards your second metatarsal.
If you're unsure about foot conditions, toenail conditions, or skin conditions, contact us at Feet First Clinic to set up an appointment. You can do that below, or by Contacting Us Here!
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.
