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June 11, 2026
Dry, rough feet are a common problem for many people, especially those who spend long hours standing, walking, or wearing closed footwear. Over time, dead skin can accumulate on the heels, balls of the feet, and toes, leading to cracked heels, calluses, and discomfort. Fortunately, proper foot exfoliation can help keep your feet smooth, healthy, and looking their best.
In this guide, we'll explore the best ways to exfoliate your feet safely and effectively while maintaining overall foot health.
https://youtu.be/A8rCBwfdpdg?si=vh9ZwS0Ghh_nmUC9
Why Foot Exfoliation Is Important
Your feet endure significant daily stress. The constant pressure and friction from walking and standing can cause the skin to thicken as a protective response. While some thickening is normal, excessive buildup can result in:
Dry, rough skin
Calluses and corns
Cracked heels
Foot discomfort
Increased risk of skin infections through deep cracks
Regular exfoliation removes dead skin cells, improves skin texture, and helps moisturizers penetrate more effectively.
1. Soak Your Feet Before Exfoliating
Before removing dead skin, soften it with a warm foot soak.
A simple foot soak can be made using:
Warm water
Mild soap
Epsom salts (optional)
Soak your feet for 10–15 minutes to loosen dead skin and make exfoliation easier. Avoid excessively hot water, which can dry out the skin further.
2. Use a Pumice Stone
A pumice stone is one of the most effective and affordable tools for foot exfoliation.
How to Use a Pumice Stone:
Soak your feet first.
Wet the pumice stone.
Gently rub callused areas using circular motions.
Avoid excessive pressure.
Rinse and moisturize afterward.
Pumice stones work particularly well for mild to moderate calluses on the heels and balls of the feet.
3. Try a Foot File
Foot files are designed specifically to remove thicker layers of dead skin and calluses.
Manual foot files are often more controlled than electric versions and can be highly effective when used regularly.
For best results:
Use on softened skin.
File gently.
Avoid over-filing, which can lead to irritation or skin damage.
4. Use an Exfoliating Foot Scrub
Foot scrubs contain small particles that help remove dead skin cells while cleansing the skin.
Look for scrubs containing:
Sugar crystals
Salt crystals
Natural exfoliants
Moisturizing ingredients like coconut oil or shea butter
Massage the scrub into your feet for several minutes before rinsing thoroughly.
5. Apply Moisturizer Daily
https://youtu.be/O4q2Ba9n0YE?si=Td7qTMI6YJyTox6E
Exfoliation alone is not enough. Moisturizing helps maintain healthy skin and prevents future buildup.
Ingredients that work well for dry feet include:
Urea
Glycerin
Shea butter
Ceramides
Lactic acid
Applying moisturizer immediately after exfoliation helps lock in hydration and improve skin softness.
6. Consider Professional Callus Removal
https://youtu.be/oE78f9zx-dc?si=5dwIwFkoIyHRWi0a
If you have thick calluses, painful corns, cracked heels, or persistent foot discomfort, professional treatment may be the safest option.
A chiropodist can:
Safely remove calluses
Treat corns
Assess underlying foot problems
Recommend appropriate skincare products
Professional foot care is particularly important for individuals with diabetes, poor circulation, or neuropathy, who should avoid aggressive at-home exfoliation.
What to Avoid When Exfoliating Your Feet
To prevent injury and infection, avoid:
Cutting calluses with blades or razors
Excessive scrubbing
Using harsh chemicals without professional guidance
Sharing foot care tools
Exfoliating broken or infected skin
Improper callus removal can increase the risk of infection and skin damage.
How Often Should You Exfoliate Your Feet?
Most people benefit from exfoliating their feet once or twice per week.
However, the ideal frequency depends on:
Skin type
Activity level
Presence of calluses
Existing foot conditions
Over-exfoliation can cause irritation and sensitivity, so moderation is key.
Keep Your Feet Healthy Year-Round
Regular foot exfoliation can help maintain smooth skin, reduce callus buildup, and improve overall foot comfort. Combining gentle exfoliation with consistent moisturizing is often the most effective approach.
If you're dealing with persistent calluses, cracked heels, or foot pain, a professional foot assessment can help identify the underlying cause and provide safe, effective treatment options.
Healthy feet start with proper care—and regular exfoliation is an important part of that routine.
May 28, 2026
Eczema isn’t just a condition that affects your hands, arms, or face—it can also impact your feet. When eczema develops on the feet, it can be especially uncomfortable due to constant pressure, friction, and moisture from footwear. Understanding how eczema affects your feet and how to manage it is key to preventing flare-ups and maintaining healthy skin.
https://youtu.be/px5HXnTFVWg?si=r4C89F5seQwA0zoS
What Is Eczema?
Eczema, also known as atopic dermatitis, is a chronic skin condition that causes inflammation, dryness, itching, and irritation. When it appears on the feet, it may be referred to as foot eczema or plantar eczema.
Common Symptoms of Eczema on the Feet
Eczema on the feet can present in several ways, including:
Dry, scaly, or cracked skin
Redness and inflammation
Intense itching or burning sensation
Thickened skin from chronic scratching
Small blisters (especially in dyshidrotic eczema)
Pain when walking or standing
These symptoms often worsen in warm, sweaty environments—making shoes and socks a common trigger.
What Causes Eczema on the Feet?
Several factors can contribute to eczema flare-ups on the feet:
Moisture and sweat buildup inside shoes
Irritating materials like synthetic socks or poorly ventilated footwear
Allergens such as detergents or foot care products
Stress and immune system responses
Genetics and a history of eczema or allergies
In some cases, foot eczema can be mistaken for fungal infections like athlete’s foot, so proper diagnosis is important.
Why Foot Eczema Needs Special Attention
Your feet endure constant pressure from walking, standing, and wearing shoes. This makes eczema more prone to:
Cracking and bleeding
Secondary infections
Delayed healing due to friction
Without proper care, symptoms can become chronic and significantly impact your daily comfort.
How to Treat and Manage Foot Eczema
Managing eczema on your feet involves a combination of skincare, lifestyle changes, and professional treatment:
1. Keep Skin MoisturizedUse fragrance-free, medical-grade moisturizers daily to prevent dryness and cracking.
2. Choose Breathable FootwearOpt for shoes made of natural materials and moisture-wicking socks to reduce sweat buildup.
3. Avoid TriggersIdentify and limit exposure to irritants like harsh soaps, detergents, or certain fabrics.
4. Practice Good Foot HygieneWash your feet gently and dry them thoroughly—especially between the toes.
5. Use Medicated TreatmentsTopical corticosteroids or prescription creams may be recommended to reduce inflammation.
6. Seek Professional Foot CareA chiropodist can assess your condition, rule out infections, and provide targeted treatment options.
When to See a Foot Specialist
If your symptoms persist, worsen, or interfere with walking, it’s time to seek expert care. A foot specialist, like a chiropodist or podiatrist, can help differentiate eczema from other conditions and create a personalized treatment plan to restore your skin health.
March 6, 2025
Figuratively speaking, it’s a good thing to have “thick skin,” right? But if you have palmoplantar keratoderma, it’s a different story. This condition, sometimes shortened to PPK, refers to a group of foot skin disorders characterized by thick, rough, and yellowed skin on the hand palms and feet soles. These conditions can be either inherited or acquired. In today’s article, we’ll explore the symptoms, causes, and, most importantly, the treatment options available. This type of skin thickening may warrant a trip to a foot clinic and the expertise of a foot care professional, such as a Chiropodist or Podiatrist. However, successful treatment may depend on the underlying cause of the skin thickening.
What is Palmoplantar Keratoderma?
This condition combines two scientific terms: palmoplantar, which specifically refers to the skin on the soles of the feet and the palms of the hands, and keratoderma, a term for epidermis (skin) thickening. In less common cases, transgradient keratoderma can affect the top of the hands and feet. The feet are usually more severely affected than the hands.
Palmoplantar keratoderma (PPK) causes thickened skin on the palms and soles due to an overproduction of keratin, the protein that forms the outer layer of the skin. Normally, keratin helps protect the skin from friction, pressure, and environmental damage. However, in PPK, something disrupts the balance of keratin production and shedding, leading to excessive buildup.
This happens because of genetic mutations or external factors that affect how skin cells grow and mature. Inherited forms of PPK often involve mutations in genes that control keratin formation or the connections between skin cells. These mutations make the skin cells more resistant to breaking down, so they pile up instead of naturally shedding.
Since the palms and soles experience the most pressure and friction in daily life, they are especially prone to this excessive keratin buildup. Over time, the thickened skin can cause pain or become hard and cracked, depending on the severity of the condition. Some types can also cause blisters to form.
Types of Palmoplantar Keratoderma and Associated Symptoms
https://www.youtube.com/shorts/-iNFLGednYY
Genetic (hereditary) keratoderma is usually divided into three main categories: diffuse, affecting the entire hand palm and foot sole; focal, where thickening is limited to pressure points; and punctate, which appears as small, hard lesions. Some genetic PPKs - particularly diffuse - are syndromic, meaning they are associated with other health conditions and additional symptoms, ranging from hearing loss to nail abnormalities to internal organ damage.
Acquired PPK, on the other hand, is always syndromic and develops later in life due to external factors such as infections, inflammatory diseases, or underlying systemic conditions like internal malignancies. Acquired forms may be easier to treat since you and your healthcare team can address the underlying cause. Acquired PPK is also more common than genetic, since there are more causes and risk factors associated with it.
Most types of PPK cause varying degrees of thick skin, potential foot odor (as a result of sweat combined with thick skin) and yellow/discoloured skin.
Genetic PPK Types and Symptoms
Diffuse PPK
This form presents with even thickened skin on the palms and soles, often with a red border at the edges. Symptoms typically appear in early childhood and may include excessive sweating (hyperhidrosis). The thickening is usually confined to the palms and soles, without extending to the tops of the hands or feet.
Focal PPK
This type is characterized by linear (striate) thickened areas on the palms and soles, often following the lines of skin tension. It is typically caused by mutations in genes encoding desmosomal proteins, which are crucial for cell adhesion. A specific type of focal PPK called Pachyonychia Congenita is a rare genetic disorder that can also cause thick toenails.
Punctate PPK
This form is characterized by multiple small, hard, corn-like lesions scattered on the palms and soles. It is associated with mutations in genes that play a role in skin cell function.
Acquired PPK Types and Symptoms
PPK from Infections (syphilis, etc)
Rough, scaly and yellow thickening on the palms and soles.
May come with a rash or other symptoms affecting the whole body.
Clears up when the infection is treated.
PPK from Inflammatory Skin Conditions (psoriasis, eczema)
Thickened, inflamed skin with redness and scaling.
Can extend beyond just the palms and soles.
Often improves with medicated creams or treatments that calm the immune system.
PPK Linked to Other Health Conditions (cancer, hormone disorders)
Yellow thickening of the palms and soles that appears suddenly in adulthood.
Can sometimes signal an underlying health issue, like cancer.
Needs further medical evaluation to check for possible internal diseases.
What is the Difference Between Palmoplantar Keratoderma and Calluses?
PPK is not the only cause of skin thickening on the feet and hands. In fact, it is more rare than another common culprit: calluses. But how do you know which condition you have?
Calluses are localized areas of thickened skin that develop as a protective response to repeated friction or pressure. Commonly found on individuals who are physically active or spend long hours wearing ill-fitting shoes, they are much less severe than PPK.
PPK tends to be thicker and more noticeable, alarming and unsightly than calluses, often covering a larger, symmetrical area on the palms and soles. It can appear hard and more yellow, or red and flaky. In some PPK cases, you may observe a red band at the edges of the thickened skin. Calluses can have a more mild appearance (but not always; they can sometimes be thick and painful!), with some people not even realizing they have them.
Does that mean that PPK is the same as having excessive calluses? Not exactly. Calluses are only caused by friction and pressure----whereas PPK always has a driving force behind it, whether it's a genetic mutation or the result of an illness.
https://www.youtube.com/shorts/yBACD8bUim0
Palmoplantar Keratoderma Treatment: Can a Chiropodist or Podiatrist Help?
While there is no outright cure for certain forms of PPK, Chiropodists and Podiatrists can help manage symptoms, reduce discomfort, and improve mobility. This typically involves regular debridement (carefully removing excess skin), possibly prescribing medicinal products, and offering footwear advice to minimize friction and pressure. The latter may also include prescribing custom orthotics to properly distribute pressure on the bottom of the feet, especially if the thickened skin is impacting daily life. Scheduling an initial assessment is a good start!
Naturally, since PPK can be linked to an underlying condition, more comprehensive care may be needed. A Chiropodist or Podiatrist might become a part of a broader team of healthcare professionals that can help you, including a dermatologist, your family doctor or other specialists trained to tackle the root cause. You may need advanced treatments such as topical retinoids, corticosteroids, or even laser therapy in some cases.
https://www.youtube.com/shorts/sBIdll7qylQ
December 26, 2024
While corns and plantar warts may look alike at first glance, they differ significantly in their causes, symptoms, and treatments. If you’re unsure about whether you have a corn or a plantar wart, visiting a chiropodist can help you receive an accurate diagnosis and appropriate treatment. Whether it’s corn enucleation or wart removal, timely intervention with a podiatrist or chiropodist at a foot clinic will ensure your feet stay healthy and pain-free.
What are Corns?
Corns are small, thickened areas of skin that develop in response to repeated friction, pressure, or irritation. They usually develop on the feet, particularly in weight-bearing areas such as the tops and sides of the toes or on the soles. Foot corns are essentially the skin's way of protecting itself from friction, forming as a shield for the underlying skin. The hardened layer is your body’s method of preventing skin ulceration.
There are different types of foot corns, each with its own characteristics. Hard corns are small, round, and painful, typically found on the bottom of the foot due to abnormal pressure or friction. Soft corns, which are usually located between the toes, are white and rubbery due to moisture. Seed corns are tiny, painless and appear on the sole of the foot.
Corns: Causes, Risk Factors and Symptoms
Generally speaking, corns are caused by inefficient foot mechanics which lead to excessive pressure and friction. They may also be linked to other foot conditions. For example, an abnormal gait pattern due to flat feet can lead to pressure points. This can then cause corn formation in vulnerable areas of your foot. Here are some key risk factors and causes:
Wearing high heels often.
Wearing shoes that are the wrong size.
Wearing uncomfortable shoes.
Not wearing socks with your shoes.
Irregular walking motion / abnormal gait.
Corn Symptoms Include:
Thickened, hardened areas of skin on the toes, sides, or soles of the feet
Rough or waxy texture on the affected area
Localized pain or tenderness, especially when pressure is applied
Yellowish or greyish appearance, sometimes with a central core
Discomfort during walking or wearing tight-fitting shoes
Interference with daily activities in severe cases
What are Plantar Warts?
Plantar warts are localized skin infections caused by certain strains of the human papillomavirus (HPV), specifically types 1, 2, and 4 which target the epidermis—the outermost layer of the skin. The strain of HPV can sometimes determine how painful a plantar wart may be. For example, HPV 1 may cause deeper, more painful warts, while HPV 2 causes more superficial ones.
These warts develop on the plantar surface of the foot, which includes the sole and heel, areas that bear significant weight and endure pressure during standing and walking. Unlike some other HPV-related warts, plantar warts are non-cancerous and are confined to the feet, as the virus is adapted to thrive in the thicker, tougher skin found on the soles. Plantar warts can last anywhere from two months to several years, especially if left untreated.
For individuals with a healthy immune system, plantar warts are generally not a significant health concern. However, they can make activities like walking, standing, or running very uncomfortable and painful. The pressure exerted on the wart may cause irritation and discomfort, which causes hardened skin to build up over the wart. The latter is also a big reason people confuse them with corns or calluses.
It’s important to seek treatment as soon as you notice any symptoms: Even if it's not interfering with your daily routine, it is still contagious so you can infect others. In addition, addressing these symptoms promptly with a foot specialist like a chiropodist or podiatrist can prevent further complications.
Plantar Warts: Causes, Risk Factors and Symptoms
Plantar warts are contagious and similar to fungal infections like athlete’s foot in that you can contract them by walking barefoot in public, moist spaces. Here are some more details on what activities or risk factors may lead to plantar warts:
You have a weakened immune system. Many people's immune system can recognize and fight off the HPV virus before warts form. However, people with a poorly functioning immune system are more susceptible as their body is less equipped recognize and fight the HPV virus. People who are immunocompromised may take longer to fight the virus, meaning that that the warts will take longer to treat.
You’re 65 or older, or a child or teenager: Plantar warts can be more common in these age brackets. For children, their immune systems are still developing, and they’re more likely to share communal spaces like gyms and locker rooms. For seniors, the immune system may be compromised.
Environment exposure and being barefoot: Frequenting warm, moist environments like swimming pools, locker rooms, and communal showers increases exposure to HPV. These areas are ideal breeding grounds for the virus, making it easy to contract through bare feet. Walking barefoot on abrasive surfaces, like pool decks or gym mats, can also create micro-injuries that allow HPV to enter.
Skin cracks and abrasions: Any break in the skin, including cracks, blisters, or injuries, can act as an entry point for the virus.
Poor foot hygiene practices: Neglecting foot care, such as not cleaning feet thoroughly or allowing them to remain damp for prolonged periods, can create conditions favourable for infection.
Plantar Wart Symptoms Include:
Rough, thick circular patches that have similar colouring and shape to a cauliflower.
Warts that form on the heels, around your toes, or on the ball of the foot.
Other discoloration: brown, pink, yellow or gray.
“Wart seeds” – which look like a small black dot in the wart
Pain, tenderness and general discomfort.
Bleeding.
Both cluster and solitary growth are possible.
Corns and Plantar Warts: Key Differences
While warts and corns can look and feel very similar, the main difference lies what causes them. Corns are caused by the body's response to excessive friction against the skin, whereas plantar warts are caused by strands of the contagious HPV virus.
Here are two additional ways to help distinguish between corns and plantar warts.
Pain type: Plantar warts may cause pain when pinched from the sides, whereas corns are tender when pressure is applied directly to them.
Appearance: Corns have a “waxy” yellowish appearance, whereas plantar warts often have a black dot in the centre. And while difficult to tell, warts go much deeper into the skin than corns.
Location: Corns tend to occur in the non-weight bearing parts of the foot, like between or on top of the toes. Conversely, plantar warts tend to occur on the weight-bearing parts of the foot, like the ball of the foot.
Multiplication and Spreading: Corns are concentrated in pressure-points on the foot and don't typically "spread". Plantar warts, however, can multiply and spread to other parts of the foot if the virus is allowed to grow unchecked.
Corns and Plantar Warts: Treatment and Prevention
https://www.youtube.com/shorts/TDV3Dd98oOM
Many services performed by a chiropodist or podiatrist are available at a foot clinic and can target both conditions.
How to Treat Plantar Warts
Plantar wart treatment requires a specialized approach. As they're caused by a virus, they cannot simply be "removed". Rather, depending on the severity of the warts, the frequency of re-exposure to the virus, and the person's immune system, warts can take multiple treatments spanning over several months.
Here are the different treatment options for plantar warts, in order from most conservative to most aggressive:
Salicylic acid, a common over-the-counter treatment, gradually softens the wart and sheds layers of skin. Although it is not painful, it may take longer to see results. For a faster alternative, a chiropodist can prescribe a higher-strength salicylic acid solution to be applied at home with follow-up visits. The chiropodist will then routinely debride the dead skin covering the wart to allow better penetration of the medication.
Cryotherapy, or freezing, is another standard method where liquid nitrogen is applied to the wart to freeze and destroy the wart tissue. This treatment may cause temporary pain and requires multiple sessions, each 2 -3 weeks apart.
Cantharone (canthacur) is an acid applied by a chiropodist that causes a blister to form and the wart to lift off the skin, typically within a few days. Although this treatment is more effective and doesn't take as long as cryotherapy, the resulting blister may be uncomfortable. This is the most common treatment used by chiropodists. It requires multiple treatments, each 2 - 3 weeks apart (though typically not as many as cryotherapy).
Wart needling is a surgical procedure. It involves puncturing the wart multiple times with a sterile needle to trigger the body's immune response. It is a good option for multiple or resistant warts.
Finally, excision involves surgical removal of the wart. It is reserved for stubborn warts that don't respond to other treatments, and has a risk of scarring. It is seldom used.
How to Treat Corns
A chiropodist or podiatrist can treat corns by gently shaving down the thickened skin with sterilized tools. The treatment is effective, safe, typically painless, and will discomfort without risking infection.
Inserts and custom orthotics can also play a significant role in managing and preventing recurrent corns. Custom orthotics are specially designed to provide support and distribute pressure evenly across the foot. This reduces the friction and pressure points that can lead to corns. Over-the-counter insoles and inserts can also provide extra cushioning and improve the fit of shoes, offering relief and preventing further irritation.
Self care can also go a long way. Soaking corns in warm water softens them, making it easier to reduce its size. It's also important to moisturize your feet regularly to make the skin stronger and more flexible, which will reduce its sensitivity to friction and hardened skin buildup. Toe pads or non-medicated patches can also protect corns from further irritation and promote healing.
Lastly, but equally important, you must find the right shoes to wear for each season and choose shoes with a proper fit. This can help prevent the pressure and friction that causes foot corns. A complimentary shoe fitting at a foot clinic can help!
https://www.youtube.com/shorts/R7GV0GbKhvQ
October 3, 2024
Are you wondering how much you need to invest in your kids’ foot health this fall? Not sure what all the fuss is about over getting the best fall shoes for children? While it may seem like your child’s summer shoes can last a little while longer, it’s important to take their foot health needs seriously and make sure they're set up for the fall. We’ve crafted this parent's guide to kids’ shoes in the fall to help you out! Keep reading to learn the main reasons why proper footwear for kids is essential during this beloved season.
3 Reasons Why Fall Shoes For Children Are A Must
They support back-to-school activities
They protect feet from the elements
They provide support for growing feet
Support Back-to-School Activities
Remember the excitement of getting a new pair of athletic shoes every year before that first day of school? Well, there’s a reason your parents did that for you!
Many kids up their activity game during back-to-school season. The excitement of reuniting with friends, outdoor recess time, extracurriculars and gym class are all contributing factors to this healthy boost in physical activity. Thus, comfortable athletic shoes for children land inside the fall shoes realm.
The best shoes for kids should:
encourage proper gait patterns.
Feature cushioning for shock absorption, which reduces stress on growing bones and joints during activities like running and jumping.
Additionally, supportive footwear can prevent common foot problems such as blisters, calluses, and ankle injuries, the latter of which is a common injury for kids.
It's important to ensure shoes have a snug (but not tight!) and secure fit, breathable materials, and a durable outsole for safe performance and comfort. If your child's shoes put pressure on the side of their feet, opt for wide-width shoes.
https://youtube.com/shorts/l4PocLoFmSI?si=Mfu8cizx0Av5u3og
Protect Feet From The Elements
Shoes are always designed with seasonality in mind, and just like you need new fall boots, so do your kids.
One of the reasons is the slowly declining temperatures and damp, cold conditions. While September and early October are often pleasant weather-wise in Toronto, November can bring sudden frigid air and freezing rain. Wearing the wrong shoes in this weather may cause foot problems like chilblains, or small, itchy swellings caused by poor circulation in response to the cold. Studies show it often targets teenagers.
Additionally, shoes designed with weatherproof materials and proper ventilation help ward off blisters, bacteria and fungi.
Lastly, fall shoes for children correlate with FALL prevention. Colder weather + rain = slippery sidewalks and even black ice formation. For these, your kids need boots with a solid grip.
Provide Support For Growing Feet
Did you know that children’s bone, muscle and joint growth continues until they reach their early twenties? Child foot development is both fascinating AND fast paced, so you need to keep on top of your child’s needs and assess how much their feet have grown or changed shape when the fall season rolls around. Properly fitted shoes with arch support and cushioning are crucial during growth phases to ensure healthy foot alignment and prevent long-term issues.
Likewise, teaching good footwear habits during the foot development phase sets your child up for success! Wearing ill-fitting shoes now can lead to problems in their adult years, and may even cause deformities like bunions and hammertoes decades down the road.
Here are our top 3 tips to make sure your child's shoes fit properly:
When putting shoes on, get your kid to kick their heel back before lacing or strapping up the shoe. This puts their foot is in the proper position, with the heel in the heel cup and the arch lined up with the arch support. Then use the laces or straps to secure the foot into that position. This will ensure your kid's foot doesn't slide forward when they walk, and also allows you to properly gauge their toe room. If your kid's shoe isn't put on properly, you won't be able to determine whether it fits.
Leave about 1 cm of toe room at the end of the shoe. While it's good to leave growing room, it's important not to leave too much room. Otherwise, the shoe will slip and slide around your child's foot and not be secure. And a shoe that's not secure won't provide good support. If you see a gap at the back of the shoe or the shoe moves as your child walks, go down half a size, or make sure the shoe is put on properly (see above).
Use the laces to adjust the width and fit. If your child feels pressure on the sides, try loosening the laces. Don't pull the laces too tight. Instead, gently adjust them to the width of your child's feet. If the shoe still feels tight and there's enough room at the end of the shoe, look for a wide width shoe. Don't size up if there already is enough room at the end; you'll just end up with a long narrow shoe.
https://youtube.com/shorts/oxAg3zgX1vA?si=KiA5eysEnkt_CzCJ
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.
