November 10, 2022
Your plantar plate plays a critical part in the anatomy and makeup of our feet. The plantar connects your feet with the joints in your toes.
Given the constant wear and tear of your feet, the joints and muscles can often become overworked or strained. The plantar plate is particularly susceptible to injury because of its location on the foot. This also makes it especially vulnerable to several other foot conditions. For example, having bunions or a hammer toe may increase the risk of a plantar plate tear.
But worry not. In this article, learn more about the plantar plate as a body part, plantar plate tear symptoms, causes, and treatment methods for the foot condition.
First, let's explore the physiology of the plantar plate itself.
What's your plantar plate?
The plantar plate is rigid fibrocartilage (a dense, whitish tissue with a distinct fibrous texture) which connects the phalanges to the metatarsal head. In other words, the plantar plate joins the toes (phalanx bones) with the forefoot (metatarsal bones). As the mediator, the plantar plate stabilizes the toes and prevents them from shifting side-to-side or overextending.
Next, let's look at the why of plantar plate tears.
Plantar plate tear: Causes
Overloading the metatarsophalangeal (MPJ) joint is the most common cause of plantar plate issues. Overloading the MPJ leads to strains and tears. The result? Pain and instability of the plantar plate.
In most cases, plantar plate damage occurs incrementally over time. However, you can acutely injure the plantar plate.
See below for a comprehensive list of plantar plate tear causes:
Bunions: Bunions - a deformity affecting the joint that connects the big toe to the foot - put pressure on the plantar plate by forcing the big toe to push against the 2nd toe.
Biomechanical abnormalities (metatarsal length): If your 2nd metatarsal is longer than your 1st (which it often is), you're at a greater risk of a plantar plate tear at that site. You're at a greater risk of this tear at the site because your 2nd metatarsal bears more weight than the "big" toe (1st metatarsal) when it's longer.
Biomechanical abnormalities (overpronation): When you overpronate, your foot bears much impact when running or walking. Typically, flat feet are a leading contributor to overpronation.
Cortisone injection: Cortisone shots can have the side effect of thinning and weakening the plantar plate ligament.
Specific activities/sports: Sports or movements that put excessive pressure on the toes and ball of the foot increase your chances of developing a plantar plate tear. Be cautious when dancing, running, jumping, or climbing stairs, especially if the balls of the foot are regularly sore or sensitive.
Hammertoes: A hammertoe deformity occurs when the toe's middle joint bends abnormally a toe deformity in which the middle joint in the toe bends abnormally.
In the next section, you'll learn how to recognize plantar plate tears.
Symptoms
Wonder what are the signs of a plantar plate tear? Well, look out for these symptoms commonly associated with plantar plate tears:
Toe alignment changes: The toe changing position, which occurs gradually as the tear increases, usually to the side or upwards
Pain: Discomfort usually stems from the ball of the foot, either as severe pain or a dull ache. If you find you're walking with very little cushioning under your toes, it may be because of a plantar plate tear.
Swelling: You may notice swelling underneath the ball of the foot extending between the start and end of one of the multiple toes.
Plantar plate tear: Diagnosis
You have a few options in terms of diagnosis:
Treat the pain yourself if it's not severe and the discomfort has just begun
X-rays
MRIs
Finally, in the last section, you'll learn more about how to treat plantar plate tears.
Plantar plate tear: Treatment
Pinpointing a plantar plate tear as the source of discomfort can be challenging. The foot is a complex network of muscles, tendons, and bones that are so intertwined that isolating the condition can be difficult. However, it's not a hopeless task.
Several DIY treatment methods exist for mild symptoms, as well as options for severe cases of plantar plate tears.
Visit a chiropodist
Our team of dedicated licensed chiropodists is committed to providing quality care and services for all your foot and ankle needs. They can diagnose, treat and help manage various foot conditions, from callus removal to ingrown toenails to bunions.
RICE (Rest, Icing, Compression, and Elevation)
The RICE method is a universal treatment for many foot conditions, including plantar plate tears. The RICE method, when combined, helps relieve pain, reduces inflammation, keeps swelling at bay, and allows for ample recovery for your muscles, tendons, and in this case, for your plantar plate.
Taping
Taping, the wrapping of a joint for added stability, can help hold your toes in position. Stabilizing the joint with tape can help correct any worsening abnormalities associated with plantar plate tears. It also prevents your toes from moving too far side-to-side, which can help encourage plantar healing and to avoid re-aggravation. A chiropodist can perform splinting, bracing, or taping for you.
Orthotics
Orthotics are a treatment method for the underlying causes of plantar plate tears. Custom foot orthotics are effective for bunions, hammertoes, and flat feet. You can also use shoe inserts with hardened plastic under particular toes for extra support.
NSAIDs
Anti-inflammatories like ibuprofen or Advil can combat pain associated with plantar plate tears.
Surgery
Surgery is a last resort option for plantar tears. There are two standard surgical procedures for plantar tears. The hat-trick procedure helps realign the metatarsal bone, while other surgeries are available for associated conditions like hammertoes, bunions, or other ancillary operations to balance the toe.
November 7, 2022
Feet come in different shapes and sizes, and some people go through life with wide feet.
You could simply be born with wide feet, or your feet may increase in width as you get older. Wide feet can also be caused by a foot deformity (like bunions and hammertoes) or a temporary condition like pregnancy.
Whatever the reason is behind your wide feet, shoe shopping can be an ordeal. Wide shoes are certainly available, but many people make the mistake of wearing ill-fitting shoes that heighten discomfort levels. In terms of managing wide feet, hunting for the proper footwear is key. Let's look at some tips you can use to find shoes for wide feet!
How to Find Shoes for Wide Feet
Don't trust the listed size
Look for wide and extra wide widths
Buy shoes with laces
Search for shoes with removable insoles
Check the toe room
Try shoe stretching services
Don't Trust the Listed Size
Sometimes, people with wide feet just go for one of the largest sizes and trust it will fit. This can be more common for people who tend to shop online.
But this isn't wise. Many shoe companies don't focus on the importance of wide shoes and simply list shoe options as narrow, wide, long, etc., with a standard numerical size (these refer to the length of the shoe, not the width).
But with wide feet, you need extra information to trust that the shoe will fit properly. Don't simply assume a basic "wide" description will be enough to comfortably accommodate your feet. Furthermore, you should always shop for shoes in person when you have larger feet.
Look for Wide and Extra Wide Widths
Try to find shoes that list width options. For example, a shoe may have a "B" width size as a "standard" option. But width options may also extend to "D - Wide, 2E - Extra Wide, and 4E - XX-Wide."
Pay attention to shoe manufacturers that list these options. And as we've mentioned before, don't try to go up a size and assume it will fit. Buying a larger will size will leave you stuck with a longer shoe, not a wider one.
Buy Shoes with Laces
Lots of different shoes come with laces, even heels. Opting for shoes with laces allows you to adjust according to your foot's width and loosen them up if needed. Lacing can also enhance the functionality of your footwear and can boost comfort levels after going for a long walk.
To maximize space, try using the eyelets that are closest to the ankle and leave the eyelets closest to the toes empty. You'll be able to tighten your laces without restricting the front of the shoe, where the foot is the widest.
Search for Shoes with Removable Insoles
While shoe shopping, try to find shoes where you can take out the footbed. Not only do removable insoles allow you more wiggle room, but having the option to replace them with custom orthotics or specialized insoles will give you added protection from foot pain.
Check the Toe Room
Assessing the toe room can indicate if you need to go up in width or both size and width. A good way to do this is to see if you have a finger's width of room between your toe and the end of the shoe. If you do, but the shoe still feels tight, you only need to go up in width.
Try Shoe Stretching Services
At Feet First Clinic, shoe stretching services are available by walk-in --- no appointment necessary. That said, it's important to note that this only works if your shoes are already close to the proper size and just feel a little tight. Shoe stretching also only works if you have a pair of shoes made of leather or natural material.
Foot clinic staff can expand the width of the shoe by one full-width size.
October 27, 2022
Halloween 2022 is just around the corner! And for people with painful foot conditions, researching Halloween walking tips is a top priority.
The spooky season is a trendy time in Toronto, and it incorporates exercise more than other holidays. Trick or treating is a time for long walks around the neighbourhood with the kids, scoring candy and witnessing all the creative costumes.
So when it comes to walking, what are some safe Halloween ideas? How can you embrace the holiday while avoiding debilitating foot pain?
If long walks are usually painful for you, but you don't want to miss out, keep reading!
The Right Footwear
Trick or treating for the kids won't be much fun if their parents are hobbling around in pain. But you can avoid that scenario by investing in the right footwear that complements your foot condition and alleviates foot pain while walking.
First, make sure you ditch your unsupportive shoes and shop for the right pair. Your shoes should be supportive in the arch and heel areas to promote a healthy range of motion and regulate your gait. They should also be fitted according to the length and width of your foot and leave enough space in the toe box.
To guarantee optimal Halloween walking safety and go the extra mile, you can consult your chiropodist about whether you need stability or neutral shoes. You may need stability shoes to boost motion control if you have flat feet or overpronate.
Here are some other considerations for your trick-or-treating journey:
Custom orthotics: When you support your feet with orthotic inserts, your legs and feet relax into an ideal alignment position, reducing muscle strain. For added Halloween walking safety, try a custom orthotic fitting if you have plantar fasciitis, bunions, flat feet, high arches or one of the conditions listed here.
Compression stockings: More than just glorified pantyhose, compression socks are a stylish medical device that helps with edema (swelling), pregnancy-related foot pain, varicose veins and more. As a bonus, they offer an extra layer of protection against cold feet and promote blood circulation.
Orthopedic footwear: These are shoes specifically designed to accommodate abnormal foot mechanics and structure, setting them apart from everyday footwear.
Perfect Posture
Sometimes we slump into a natural walking position and neglect our posture. But ignoring your stance can be more horrific than any Halloween costume on the street.
Try not to look down too much while trick-or-treating with the family. Additionally, pay careful attention to slouching, rolling your hips, and taking excessively long strides. These actions are proven to put too much stress on the lower leg joints.
Instead, keep your head up and elongate your neck and spine. You should also strike the ground in a "heel-to-toe" position. Not only will you prevent foot pain while walking, but your neck and back will thank you for practicing good posture.
Step Counting
Sometimes, making your walks more fun can help in the pain department. If you like, you can use Halloween as an opportunity to start counting your steps, aiming for close to 10,000 steps per day.
Not only does reaching this goal feel rewarding, but walking this much can also do the following:
Improve heart health
Reduce the risk of diabetes
Improve mental health
Boost fat-burning metabolism
If 10,000 steps seem too daunting for your foot pain, don't stress! Research suggests that achieving between 5,000 - 10,000 steps is also sufficient.
Preparation and Practice
It's a bad idea to wait until Halloween night to get some exercise. Instead, you should take short walks whenever you get the opportunity.
To be fair, certain conditions, especially osteoarthritis, can make a long walk downright excruciating. But if you wait until Halloween to go for a walk that clocks 10,000 steps or more, you'll be in too much pain to enjoy the experience and may have to call it quits and go home.
Taking short, easy walks leading up to October 31st is the way to go. The key is to ease into it while walking slowly and avoiding putting too much pressure on your feet.
For even more protection, you can lead up to your trick-or-treating adventure by performing exercises from home, with calf raises being one of the best.
Rest With a Candy Haul
Recovery time is key for letting the healthy effects of exercise take place.
Scientifically speaking, exercise creates microscopic tears in your muscle tissue. But recovery periods trigger fibroblast cells to repair the tissues. This will help the next time you go for a long walk by making your muscles stronger and healthier.
And how does this tie in with Halloween? Whether it's leftover candy at the house or candy the kids didn't want, you can reward yourself after a long night of walking by resting your feet (and snacking on some treats). For optimal rest, try keeping your feet elevated for 15-20 minutes before soaking them in a warm foot bath.
September 6, 2022
Bunions are a painful foot condition that primarily affects women. Frequently wearing high heels is one of the main reasons that women experience bunions. High heels were first introduced in the 10th century and since then ladies all across the globe have embraced their stylish appeal. Heels of different styles and heights have become a staple for most work wardrobes, but along with this come some serious health consequences.
High heels can lead to sore feet, inflammation, redness around the side of the big toe, and a painful bump on the side of their foot. The most common cause of these symptoms is the bunion. Unfortunately, due to a combination of predisposition and improper footwear choices, far too many women suffer the slowly progressing yet debilitating effect of bunions.
The time has come to show your feet some love, ladies! Read on to find out how!
In this article, you will learn:
All about bunions
How your footwear affects your foot health; and
Whether you will need to give up stylish shoes for good
What is a bunion?
Hallux valgus, bunion in foot
The scientific name for a bunion is "hallux valgus." It occurs when there is a deformity in the joint that attaches your big toe to your foot. This joint is known as the first metatarsophalangeal, or MTP joint. While this joint may be small, it is extremely important. It helps us stand upright, keeps us balanced when we walk, and evenly distributes our body weight. When this joint becomes damaged, it causes the big toe to shift inwards, creating a painful lump on the side of the foot and can eventually affect the rest of our body and our overall posture.
Bunions aren’t something that happens overnight. They start slowly and progress over time. In severe cases, surgery is needed to correct this deformity and improve your quality of life.
Most cases of bunions occur in women. While some people are predisposed to this condition, many others suffer needlessly because of their choice of footwear.
How do my shoes affect my feet?
Nothing pulls together an outfit better than a cute pair of heels. Whether you prefer pumps, a wedge, or sky-high stilettos, your shoe choice can say a lot about your sense of style and the health of your feet.
Nowadays, we think of shoes as a fashion statement, but this item of clothing started with a much more important purpose. Shoes were initially designed to protect our feet from the hard ground and the elements. They were intended to keep our feet healthy and make walking easier. Unfortunately, women everywhere are experiencing the harmful effects of wearing shoes designed with an emphasis on aesthetics instead of proper support and comfort.
When you slide your foot into that stylish wedge or pretty platform heel, you force it into an unnatural position. Instead of distributing your body weight evenly across your sole, your entire weight is placed on the ball of your foot. This puts a great deal of stress on your MTP joint. Over time a disfigurement in this joint will occur, and a bunion will form.
Another consideration is the width of your shoe. Most heels have a narrow toe box. This squishes your toes together and places extra pressure on the sides of your feet. This compression can be painful, but it also exacerbates the condition and can cause bunions to form even faster.
Do I have to give up stylish shoes for good?
Here's the good news - no, you don't! Numerous companies make gorgeous shoes that are not only comfortable but stylish too. These brands keep the health of your feet in mind when designing footwear, giving your feet the ultimate support.
You can also limit the amount of time you spend wearing high heels. Instead of sporting this fashion daily, save them for special occasions. When you have to wear them, opt for those with wider toe boxes and shorter heels. If possible, bring a change of shoes with you, and only wear your heels when it's absolutely necessary. This will limit the amount of friction on your bunions and minimize the pain you experience. Trust us; your feet will thank you!
Helpful Tips to Help your Bunions:
Try to limit how often you wear high heels.
When you do wear heels, wear supportive insoles designed for dress shoes (like Superfeet EasyFit).
If your shoes are narrow, stretch them.
Wear wide toe, supportive shoes whenever possible.
To minimize bunion pain, wear toe separators and a bunion cushion.
August 25, 2022
The term "shockwave therapy" can sound highly intimidating. It can conjure images of pain and torture, but fortunately, there is no need to worry! Shockwave therapy is a gentle and effective treatment method that can help reduce your pain and promote healing.
Keep reading to learn more about shockwave therapy and how it can benefit you!
What is Shockwave Therapy?
Shockwave therapy is a non-invasive treatment method that uses soundwave pulses. While the name may cause you to assume electrical impulses are at work, this therapy actually uses a very mild frequency of acoustic waves. These soundwaves penetrate through the skin at the site of an injury, which triggers your body to amp up its healing abilities. Very little (if any) pain is involved in the process.
Shockwave therapy was initially developed based on the same technology used to penetrate deep within the body to break down kidney and gallstones. The waves used in shockwave therapy are much lower in frequency, but their results have been just as amazing! Many people who undergo this therapy begin seeing results after just a few sessions.
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How Does Shockwave Therapy Work?
Also known as extracorporeal shock wave therapy (ESWT), this modality is becoming increasingly common in physiotherapy and foot clinics. Studies have shown that it is highly beneficial in helping many different conditions and injuries that deal specifically with tendons and ligaments. Shockwave therapy is best-suited for people with chronic, long-lasting conditions that don’t seem to respond to other treatment methods.
Shockwave therapy sends soundwave pulses through the skin to the injured area. It causes microtrauma to the tissue and prompts your body to speed up the healing process. This causes the body to send more blood and nutrients to the area which allows your body to heal itself naturally.
What to Expect During a Shockwave Session
Your chiropodist will take some time to assess your situation and determine if shockwave therapy is right for you. A gel-like substance will be applied to the affected area, and a small wand (similar to an ultrasound device) will be used to transmit the soundwaves to the affected area.
You will feel a slight pulsing sensation as the soundwaves are applied. Some people may experience very mild discomfort. If this occurs, inform your therapist and have them adjust the intensity of the shockwave machine. Each session will last approximately five to ten minutes, and most people require one weekly treatment for four to eight weeks.
Afterward, you will feel fine to go about your normal daily activities. You shouldn't have any lingering discomfort.
After your treatment, you should avoid taking anti-inflammatories or applying ice or heat to the area. Doing so will inhibit the body's healing response and may slow down your recovery time.
What Conditions can Shockwave Therapy Help?
Shockwave therapy is an excellent treatment method for any type of pain or injury affecting the connective tissue in the body, like tendons, ligaments or muscle tissue. Shockwave therapy can help if you suffer from any of the following conditions:
Plantar Fasciitis
Heel Spurs
Achilles Tendonitis
Shin Splints
Patellar Tendonitis
Tennis Elbow
Rotator Cuff Issues
Hip Bursitis
What are the Benefits of Shockwave Therapy?
If you are suffering from an injury that involves your tendons or ligaments, there are many benefits that shockwave therapy can provide:
It is non-invasive and causes minimal discomfort, both during the procedure and throughout the healing process.
Has very few side effects and a fast recovery time.
Can help relieve your pain after just one session.
Requires a short duration of therapy. Most people only need one shockwave therapy session per week for an average of four to six weeks.
Is relatively inexpensive when compared to other treatment methods.
Has an excellent recovery rate, especially in those who suffer from chronic pain and have not found relief from other methods.
Doesn’t require any sedation or medication.
Does Shockwave Therapy have any Side Effects?
This treatment method has few side effects; however, anyone suffering from circulatory problems or nerve or bone disorders should speak to their healthcare practitioner before accepting treatment. It should also be avoided by pregnant women.
Are you Considering Shockwave Therapy?
Shockwave therapy is an excellent option for anyone suffering from foot pain, plantar fasciitis, heel spurs, or other conditions affecting your connective tissues. It can provide many benefits, most notably its ability to help your body heal and significantly reduce your pain and discomfort.
July 14, 2022
Who doesn't love shoe shopping? The changing seasons, modern styles and vibrant colours keep shoe lovers obsessed with finding the perfect new pair. People who struggle with foot pain and mobility issues also often dream of finding the ultra-comfortable shoe of their dreams.
Shoe shopping should be fun! However, if you're not careful about what you're buying, you'll have to replace shoes much sooner than you'd like to.
That's why we created a fun checklist for buying shoes. This checklist aims to make sure you find the perfect fit, whether you're looking for runners, trainers, work shoes, and more.
Shoe Shopping Checklist:
Know the purpose
Know your physical needs
Get the right fit
Bring your socks
Bring your orthotics or insoles
Don't get too caught up in the aesthetics
Do not ignore foot pain
1. Know the Purpose
You should ask yourself the following questions while shoe shopping:
What will I use these shoes for?
How often will I wear these shoes?
Will I need these shoes for walking and travelling between places?
Will I be wearing these shoes inside or outside more?
Keep this in mind when you look at shoes. We also recommend communicating this to whoever is helping you at the shoe store, so they can help point you in the right direction.
Know Your Physical Needs
Foot conditions
If you have abnormal biomechanics, a debilitating foot condition, or a temporary injury, you'll need to put more thought into your shoe shopping than someone who doesn't. You may need something that boosts your mobility and reduces pain as much as possible, in which case, you should try orthopaedic shoes or models specifically designed for your foot concerns (i.e.: stability running shoes for flat feet and overpronation).
Foot type
You may be wondering what a "foot type" is. Essentially, it refers to the height of your foot arch. If you have flat feet or high arches, it will come into play when shoe shopping.
When shopping for runners, people with flat feet should choose a stability shoe, whereas those with high arches fare better with a neutral shoe.
A stability shoe supports the foot's arch and adds additional support in the midsole that help control the foot’s movement through the gait cycle. Stability shoes can be slightly heavier and stiffer than neutral shoes (although new and improving shoe technologies allow for lighter stability shoes that don’t feel restrictive). A neutral shoe can provide more freedom of movement, but may not contain features that target overpronation.
According to WebMD, a flat arch will also require good sole, arch and heel support. Those with high arches should avoid stiff, flat and thin footwear. If you have high arches, you should also look for shoes with strong arch support (high arches still need this), a lot of cushioning, a supportive midsole, and room in the toe box, as high arches may make you more prone to toe conditions, like bunions and hammertoes.
Gait patterns
Your gait (walking pattern) can determine what type of shoes you need. People who overpronate (feet roll inward while walking) need a stability shoe, or in the case of severe overpronation, a motion control shoe (or high-stability shoe), which comes with additional stability features like heel cup support. Those who supinate while they walk (feet roll outward) need a neutral shoe.
Get the Right Fit
Did you know that the size of your feet can change over time?
They can, and it's important to consider this during your shoe shopping adventures. Don't assume that you're still the same size you were before, especially if you haven't gone shoe shopping in a year or longer.
First, make sure you try the size you think you are. Next, you can ask for the next size up or wide width if you notice a tight fit or you can feel the front of the shoe on your toes. Trying on shoes can take a while, especially if you need something to help manage pain and mobility concerns. So, it's important to not freak out if your feet have gone up a size. They can for many reasons, including:
Weight gain
Conditions that cause foot deformities, like bunions
Pregnancy
Aging (flattening and widening of the feet)
Edema (foot swelling)
To see if you have the right size shoe:
Stand up and walk around: Your foot moves forward when you stand up and walk, so don’t make any decisions when you’re sitting down.
See where your toes are relative to the end of the shoe: There should be about one finger’s width of space between your longest toe and the end of the shoe.
If the shoe feels too tight:
Loosen the laces all the way down: Laces can have a huge impact on the fit and feel of the shoe, especially in shoes with a lot of cushioning.
Go up in width – not size: This is a common misstep (pun intended) when shoe shopping. If the shoe fits lengthwise, but feels tight in width, going up a size isn't going to help. You'll just end up with a shoe that's too long, which can cause a whole slew of other issues. Instead, look for a wide version of the shoe. If there is no wide width available, you may need to look at a different shoe.
Bring Your Socks
Unless you're hunting for sandals or heels, bringing your socks during your shoe shopping trip can be advantageous.
Wearing socks while trying on boots, booties, and runners can help you get a better feel for the shoe since you should regularly wear these types of footwear with socks. You can also bring socks with different thickness levels to see how the shoe fits with each type.
Socks are also super protective! Wearing them can help you avoid contracting contagious foot conditions like athlete's foot. This condition doesn't just transfer from direct skin contact; you can also pick it up from contaminated surfaces and get it from someone who tried on a pair of shoes before you.
If You Wear Insoles or Orthotics, Bring Them
Some shoes come with a removable footbed, a highly sought after feature for people who wear custom orthotics or Superfeet insoles. If you need to wear your own inserts daily, you'll want a pair of shoes that can accommodate them. You should also make sure you bring your inserts to see how they fit and feel in the pair of shoes you want.
Don't Get Too Caught Up in Aesthetics
Running shoes and trainers can entrance you with fun, vibrant colours and cool features. However, it's important to consider everything else before focusing on how a shoe looks. First make sure a shoe can accommodate your needs, and then inquire about different colours after selecting something perfect for your feet. Once you find the right model, you can always order it in a different colour and pattern.
Over the years, we've repeatedly seen how quickly comfort can overcome looks: you’re far more likely to regret a beautiful uncomfortable shoe than a super-comfortable shoe that maybe wasn’t your first pick initially. At the end of the day, if the shoe fits your needs (and your feet), you’ll wear it all the time regardless (comfort just makes the shoe looks better!)
Do Not Ignore Pain
If you start walking around the store and notice pain, make sure you don't go home with them; it will only worsen. Even the slightest inkling of pain or discomfort signifies that the shoes you're trying on are not the right fit. Don't think it's something that will go away once you "break them in."
