May 6, 2024
Summertime means storing those winter boots and slipping into your favourite warm-weather footwear. But before you hit the beach or embark on a summer hike, remember that giving your feet the care they deserve is not just essential; it's the key to thoroughly enjoying all your summer adventures — whether at the beach, pool or outside exercising! Your feet are your foundation for summer fun, so let's ensure they're in top shape with proper summer foot care.
Here are some simple yet effective tips to keep your feet happy and healthy during the hot months ahead. These easy-to-follow tips can significantly impact your foot health, giving you the confidence to easily step into summer.
1. Keep your feet and yourself hydrated
Like the rest of your body, your feet need hydration. Ensure you drink plenty of water to prevent dehydration, reducing the risk of dry, cracked skin on your feet. Additionally, apply a hydrating lotion or cream to your feet every day to keep them soft and supple.
2. Choose breathable footwear
Sandals or breathable shoes encourage air circulation and prevent feet from overheating. Avoid plastic or synthetic materials that trap moisture and produce sweaty, smelly feet.
3. Protect your feet from the sun
Apply sunscreen to your feet, particularly when exposed to the sun for extended periods. Like the rest of your body, your feet's skin is susceptible to sunburn. Use a broad-spectrum sunscreen with an SPF of 30 or higher before heading outdoors. Consider re-applying every two hours and more regularly if swimming or sweating. See the Canadian Dermatology Association's list of products that adhere to their standards.
4. Keep your feet clean and dry
Summer heat can increase the risk of fungal infections like athlete's foot. To prevent this, wash your feet daily with soap and water. Then, dry thoroughly, especially between the toes. Use a foot powder to absorb moisture, reducing the risk of fungal growth.
5. Trim your toenails (properly)
Untrimmed toenails can lead to discomfort and increase the risk of ingrown toenails, especially during summer activities. Trim your toenails straight across. Avoid cutting them too short, and file any rough edges to keep them smooth. Doing so can help prevent ingrown toenails.
6. Give your feet a break
Summer is the perfect time to kick off your shoes and let your feet breathe. Take a moment to walk barefoot on the soft grass or sand to strengthen your foot muscles improve circulation and reconnect with nature. Just be mindful of your surroundings to avoid any injuries or stepping on sharp objects.
7. Stay active this summer with the proper footwear
Whether going for a hike or a run, wearing the right shoes for the activity is important. Proper footwear provides support and cushioning to reduce the risk of foot pain or injury, so invest in a good pair of athletic shoes that fit well and suit your chosen activity.
8. Treat your feet to a relaxing soak
After a long summer of fun, treat your feet to a soothing foot soak to relax tired muscles and rejuvenate your skin. Fill a bath or basin with warm water. Then, add Epsom salt or a few drops of essential oils (like lavender or peppermint) for an extra touch of luxury.
9. Pay attention to warning signs
If you experience persistent foot pain, swelling, or any worrisome symptoms, don't ignore them. These could be signs of a foot condition or injury requiring medical attention. Consult a chiropodist or healthcare professional for proper diagnosis and treatment.
10. Practice good foot care year-round
Finally, remember that foot care is not just for summer. Make it a habit to take care of your feet year-round by wearing comfortable, supportive shoes, maintaining good foot hygiene, and promptly addressing foot issues.
By following these tried-and-tested tips for summer foot care, you can keep your feet happy, healthy, and ready for all the season's adventures. These tips have been proven to work, so you can trust that your feet are in good hands. So go ahead, put your best foot forward, and confidently enjoy everything summer has in store!
April 22, 2024
When it comes to anti-aging routines, our feet are often overlooked. Yet, they are one of the hardest-working parts of our body and deserve just as much attention as our skincare regimen.
As we age, our feet undergo natural changes that can lead to discomfort and mobility issues if left unchecked. In this blog post, we'll explore age-defying foot care tips to help keep your feet feeling youthful and vibrant at any age.
1. Maintain proper hygiene
Good foot hygiene is the foundation of age-defying foot care. As we age, our skin becomes thinner and more susceptible to infections, making it essential to keep our feet clean and dry to prevent fungal infections and bacterial growth. Wash your feet daily with soap and water, paying close attention to the spaces between toes, and thoroughly dry them afterward to prevent moisture buildup.
2. Moisturize regularly
Dry, cracked skin is a common issue that affects aging feet. To keep your feet soft and supple:
Moisturize them regularly with a rich foot cream or lotion.
Focus on areas prone to dryness, such as the heels and soles, and consider using products containing ingredients like urea or shea butter, known for their hydrating properties.
For an extra treat, indulge in a weekly foot soak followed by a moisturizing foot mask to pamper your feet and lock in moisture.
3. Supportive footwear
As we age, the fat pads in our feet naturally thin out, leading to decreased cushioning and shock absorption—this is known as fat pad atrophy. Investing in supportive footwear with ample cushioning and arch support is crucial for maintaining foot health and preventing discomfort. Look for shoes with a roomy toe box to accommodate any changes in foot shape, and opt for styles with adjustable straps or laces for a customized fit. Additionally, consider wearing orthotic inserts or custom-made orthotics to provide extra support and cushioning.
4. Consistent exercise
Like the rest of our body, our feet benefit from regular exercise to improve strength, flexibility, and circulation. To keep your feet limber and mobile, incorporate simple foot exercises into your daily routine, such as toe curls, ankle circles, and calf stretches. Additionally, consider practicing yoga or tai chi, which can help improve balance and stability, reducing the risk of falls and injuries as we age.
5. Routine and regular check-ups
Regular foot exams are essential for detecting foot problems or underlying health issues early. Schedule regular check-ups with a chiropodist or foot specialist to monitor your feet's health and address any concerns promptly. They can provide valuable insights and recommendations tailored to your needs, helping you maintain healthy, youthful feet for years.
March 28, 2024
Wondering about top foot moisturizing tips and dry skin remedies? Look no further! Skin-related issues are common at Feet First Clinic, so we know a thing or two about the secrets behind soft feet! Keep reading to master our step-by-step guide on the perfect hydrated skin care routine for your feet.
Foot Moisturizing Tips: A Step-by-Step Guide
Numerous studies support the use of high-quality moisturizing creams on the feet to fight xerosis (the medical term for dry skin).
Dry skin acts as a foundation for common foot problems, like pain and soreness, bleeding, cracked heels, peeling skin, and more, so moisturization not only makes your feet feel smooth to the touch, but it also gives you protection against future troubles. Moisturizing can also help you manage more serious concerns, like diabetes and psoriatic arthritis.
Below are the steps you should follow to guarantee you are lathering your feet up the right way:
Step 1: Get the right products
Step 2: Cleanse and exfoliate your feet
Step 3: Moisturize your feet
Step 4: Protect and maintain
Step 1: Get the Right Products
For the best results, choose medicinal moisturizing creams from brands like Gehwol. These focus on hydration, are fragrance-free and made without harsh chemicals.
Their Soft Feet Cream contains urea (which absorbs moisture and softens skin) and glycerin (which relieves dryness and retains moisture). It also contains soothing and pleasant ingredients like avocado oil and honey extract.
Their Med Salve for Cracked Skin may be the best bet for a more aggressive moisturizing treatment. Due to it being a salve and not a cream, it is specially designed to penetrate the skin more thoroughly. Likewise, in addition to being a good choice for people prone to cracked heels, it is suitable for diabetics. Another good option is the deep penetrating heel care cream from Dermal Therapy.
Step 2: Cleanse and Exfoliate Your Feet
Before moisturizing comes foot hygiene! You should always start with a clean base. Clean your feet in warm water with fragrance-free, gentle soaps, and thoroughly dry, especially in between the toes (vulnerable area for fungal infections). To go the extra mile, exfoliate your feet with a scrub product and finish off with a foot file on the bottom of the feet. This eliminates dead skin cells, making your moisturizer more effective!
Step 3: Moisturize Your Feet
Moisturizing itself is pretty simple. Use a generous dollop (but not too much) of moisturizer and focus on dry areas, if you have any. Massage the moisturizer into your feet using circular motions, ensuring full coverage. Avoid the area in between the toes if you’re prone to infections or wounds (if you have diabetes). Moisture can build in the between the toes more easily than other areas.
Step 4: Protect and Maintain
Repeat this process regularly, ideally daily or at least a few times a week, to keep your feet soft, smooth, and well-hydrated. If your skin is especially vulnerable and sensitive, like for those with psoriasis and psoriatic arthritis, a regular routine is extra important to help you manage painful flar- ups.
January 25, 2024
Winter sports enthusiasts eagerly embrace the colder months, seeking the thrill of snow-covered slopes and icy adventures. Torontonians are no strangers to the challenges of winter and staying active between December and February.
Whether you're a seasoned athlete or a novice hitting the winter wonderland, optimizing performance and preventing injuries is paramount.
This guide to foot care for winter athletes and preventing winter sports Injuries will help ensure an activity-filled season minus the setbacks. From warming up properly to choosing the correct footwear for the activity, here's how you can boost performance and prevent injuries during the winter months.
Warm up
Before diving into the frigid activity, warming up is non-negotiable. Cold muscles may put you at greater risk of injury, so a dynamic warm-up routine is essential.
Engage in light cardio exercises and dynamic stretches to increase blood flow and flexibility, preparing your body for the challenges ahead. Sudden spikes in heart rate are dangerous, especially in winter, and improper warmups can make you susceptible to falls, slips, or tweaking your muscles.
Gear up
Investing in proper winter sports gear is an investment in your safety and performance. Ensure your footwear fits correctly, providing both comfort and support. Regularly check bindings for skiers and snowboarders and ensure your boots offer ample ankle support to prevent strains. Use an orthotics insert or Superfeet in your hockey skates to stave off plantar fasciitis.
Use warm socks to avoid cold-weather-induced conditions like frostbite and frostnip. Add winter footwear to your shoe lineup, including pairs with rubber treads for snow and ice.
Stay hydrated
Cold temperatures might make you think you don't need as much water, but proper hydration is crucial for winter athletes. Dehydration can impair performance and increase the likelihood of injuries. Drink water consistently throughout the day and consider sports drinks for more prolonged, intense activities to replenish electrolytes.
In addition to keeping yourself hydrated, a major component of foot care for winter athletes is keeping your skin hydrated. Use a moisturizer to help prevent dry and cracked heels. Knowing warm showers can draw moisture away from your skin, and you'll want to shower shortly after winter exercise makes a skincare routine for your feet important.
Listen to your body
Winter athletes are often eager to push their limits, but recognizing your body's signals is vital. Pay attention to signs of fatigue or pain; don't hesitate to take breaks when needed. Overexertion increases the risk of injuries, so know and respect your limits.
Cross-train
Engage in cross-training exercises to enhance overall fitness and balance. Incorporate activities like yoga, pilates, or strength training into your routine to address muscle imbalances and reduce the risk of overuse injuries.
It also helps to watch the weather. For instance, if you regularly run outside in the winter months and the roads and sidewalks are slippery, opt for an indoor activity instead. Cross-training can include swimming, using a stationary bike, using the treadmill, and walking.
Focus on proper technique and training
Whether carving down a mountain or gliding across a frozen lake, mastering the correct technique is essential. Gradually progress in intensity and duration to prevent overloading your body.
Prioritize recovery
After an exhilarating day on the slopes or the ice, it's important to prioritize recovery. Incorporate rest days into your schedule, indulge in warm baths, and consider techniques like foam rolling or stretching to ease muscle tension. A well-rested body is less prone to injuries and performs better.
December 7, 2023
As the chilly winds of winter sweep across the landscape, there's no denying this season's magic and beauty. The world transforms into a winter wonderland, and being cozy by the fireplace with a warm cup of cocoa has never been more tempting.
However, while winter's charms are abundant, so are its challenges. One challenge many of us face during cold months is the painful and unsightly problem of cracked heels.
As temperatures drop, our skin becomes susceptible to dryness and dehydration, and our feet are no exception. Cracked heels are not just a cosmetic concern; they can also lead to discomfort and pain.
In this blog, we will explore the causes of cracked heels during the winter and offer some tips and remedies to keep your feet healthy and beautiful all season long.
How winter weather affects your feet
Here's how winter weather affects your feet and what you can do to prevent and treat dry, cracked heels:
Low humidity
Winter air is drier, which depletes the moisture in your skin. When the air lacks humidity, your skin loses its ability to retain water, leading to dryness and, in some cases, painful cracks in the heels.
Hot showers and baths
Long, hot showers or baths can be tempting in cold weather. Fair warning, though: Hot water on your skin can strip your skin of its natural oils, worsening dryness and making your feet more susceptible to cracking.
Cold temperatures
Exposure to cold constricts blood vessels in your feet, reducing blood flow and making it harder for your skin to repair and rejuvenate. Cold temperatures can result in dry and damaged skin.
Indoor heating
Indoor heating systems can create a dry environment that further robs your skin of moisture. Transitioning between the cold and warmth - outdoors and indoors - may cause abrupt changes in temperature and humidity, which can stress your skin.
What to do to prevent dry, cracked heels in winter weather
To prevent and treat dry, cracked heels during the winter, consider the following:
Hydration
Staying well-hydrated is essential for overall skin health. Drink plenty of water to help your skin retain moisture.
Moisturize
Regularly apply a good-quality foot cream or lotion to your feet, especially after bathing or showering. Opt for products with ingredients like urea, shea butter, glycerin, or hyaluronic acid, as they can help lock in moisture.
Exfoliation
Gently exfoliate your heels to remove dead skin cells. You can use a pumice stone or a foot file, but be careful not to overdo it, as excessive scrubbing can worsen the problem.
Wear proper footwear
In winter, it's crucial to wear proper footwear, such as moisture-wicking socks and insulated, comfortable shoes or boots. Proper winter footwear will help keep your feet warm and dry.
Limit hot showers and baths
Use lukewarm water for showers and baths when possible, and keep them relatively short to avoid over-drying your skin. Avoid overly drying your skin with a towel, and abrasion can further dry your skin. Bathing more than once a day can also remove the natural oils from your skin.
Use a humidifier
A simple at-home addition is a humidifier. Using a humidifier in your home can add moisture to the indoor air, helping to prevent skin dryness.
Protect your feet
Wear warm, waterproof boots when outside in cold weather to protect your feet from extreme conditions. Over-the-counter insoles that provide extra cushioning under the heel can also help fend off cracked heels.
Professional treatment
A chiropodist can treat cracked heels by removing callused skin surrounding fissures to repair the skin's elasticity and offload pressures on the heels to help the fissures close. You may also opt for a medical pedicure, which, among other benefits, includes an intense and comprehensive moisturizing treatment. Consider consulting a chiropodist for professional advice and treatment if your heels become severely cracked and painful.
November 2, 2023
As the leaves begin to fall and the air grows crisp, many of us look forward to the cozy comforts of autumn: sweaters, changing colours, and pumpkin spice. However, with the arrival of fall comes a less welcoming guest: dry feet. The air dries as temperatures drop, leading to dry, cracked skin, itchiness and other foot-related issues.
This guide explores common causes of dry feet during the fall and offers practical tips and remedies to help you maintain soft, healthy feet as you navigate the season's challenges. Whether preparing for brisk walks through fallen leaves or cozy evenings by the fireplace, taking care of your feet is a crucial component of embracing the beauty of autumn without the discomfort of dry skin. Here are some tips to help you maintain proper foot care during the fall and winter months:
1. Stay hydrated
While we often focus on external solutions, it's essential to remember that healthy skin starts from within. Staying well-hydrated is the foundation of soft, supple skin, including your feet. When your body is adequately hydrated, it helps your skin maintain its natural moisture balance. So, sip on those warm beverages synonymous with the season, and remember to drink plenty of water throughout the day.
2. Use rich foot creams
Autumn is the perfect time to upgrade your skincare routine, and your feet deserve special attention. Invest in a high-quality foot cream with nourishing ingredients like urea, shea butter, cocoa butter, or hyaluronic acid. Apply your cream daily to lock in moisture and protect your feet from the drying effects of the season.
3. Regularly exfoliate
As the weather transitions, your skin may accumulate dead cells, making it harder for moisturizers to penetrate. To overcome this, indulge in a gentle exfoliation routine. Use a foot scrub or a pumice stone to remove dead skin, but be cautious not to overdo it – gentle is better. A medical pedicure can also help revive your dry skin in the fall, as the chiropodist will safely remove any dry, dead skin and then apply a medical-grade moisturizer during your treatment.
4. Soak your feet
What could be cozier than a warm foot soak on a chilly evening? Soaking your feet in warm water relaxes you and helps rehydrate your skin. Enhance the experience by adding a lavender or tea tree for extra relaxation and antimicrobial benefits.
5. Pick the proper footwear
Footwear plays a significant role in maintaining foot health. When heading out into the cool fall weather, opt for insulated, water-resistant footwear that protects your feet from moisture and potential frostbite. Ensure your shoes are also the right size to avoid constriction and discomfort, a common cause of dry, cracked skin.
6. Practice proper nail care
Pay attention to your toenails. Trim them straight across, not too short, to prevent ingrown toenails. A good-quality nail clipper can make this task a breeze.
7. Ask a professional
If you're dealing with severe dryness, deep cracks, or persistent foot problems, it's wise to seek advice from a foot specialist, like a chiropodist. They can offer personalized solutions and treatments tailored to your specific needs.
8. Keep moving
Exercise is not only good for your overall health but also for your feet. Regular physical activity improves circulation, which, in turn, benefits your feet. However, make sure to choose appropriate footwear for your chosen activities.
9. Welcome and embrace indoor comforts
Slip into soft, cushioned slippers to shield your feet from the cold, hard floors at home. It's a small change that can make a big difference.
10. Control your environment indoors
If your home has central heating, use a humidifier to add moisture to the air. Centralized heating systems can dry out the air, which, in turn, can contribute to dry skin.
By incorporating these ten practices into your autumn routine, you can prevent dry feet and embrace the season's delights with the comfort and confidence of healthy, moisturized skin.