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December 19, 2024
As the colder months roll in, it's important to pay extra attention to your feet. Studies show that foot exercises in the winter can help prevent stiffness and pain by improving blood flow, and keep your feet feeling warm and energized. This is especially important for people with certain foot conditions. By incorporating simple exercises into your routine, you can keep your feet in better shape, even as the temperature drops. Keep reading for five of the best foot exercises to boost circulation and keep your feet healthy throughout the winter.
Today We'll Learn
The connection between blood circulation and winter foot care
What foot conditions benefit the most from improved circulation
The 5 best foot exercises to improve circulation in winter
How these foot exercises improve blood flow
The Connection Between Blood Circulation and Winter Foot Care
The circulatory system, also called the cardiovascular system, is responsible for delivering nutrients and oxygen to every part of our bodies. Sufficient blood circulation is very important to the lower extremities, like the feet, ankles and legs, because it helps reduce the risk of muscle cramps and fatigue by removing waste products like carbon dioxide and lactic acid, while also supporting cell repair and overall function.
Poor circulation can lead to swelling, numbness, and cold sensations in your limbs, hands and feet. It can also be connected to serious issues, like diabetes, which can lead to slow-healing wounds, infections, or even ulcers.
Maintaining good blood flow in the feet, legs, and ankles is even more important during the winter because cold temperatures cause blood vessels to constrict, which reduces blood flow to the extremities even more than usual. This can make feet and ankles more prone to stiffness, pain, numbness, and feeling cold.
Maintaining healthy blood flow via foot exercises helps improve mobility, soothes pain, and ensures the feet and lower limbs remain as strong as possible during the cold winter months. They also help people who simply want to keep their feet healthy and stay on top of their winter foot care.
Blood Circulation Exercises for Feet: Conditions Treated
Foot exercises and stretches that boost blood flow can help a wide range of conditions, including:
Diabetic Neuropathy: Improved circulation might help your body’s circulatory system deliver oxygen and nutrients to nerve tissues. This can help with tingling, numbness and nerve damage.
Edema (Swelling): Foot exercises stimulate the muscles that help the veins pump blood from your feet back up to your heart. This helps prevent fluid accumulation in the feet and ankles, which in turn reduces swelling in the lower limbs.
Peripheral Artery Disease (PAD): A common condition that narrows the arteries that restricts blood flow. Foot exercises may alleviate pain and cramping while improving mobility and making walking easier.
Raynaud’s Phenomenon: A condition in which extremities, like the hands and feet, are particularly sensitive to cold weather, causing the blood vessels to narrow (which then leads to poor circulation and all the other things we mentioned). Stretching and exercising the feet encourages blood flow, which can counteract the effects of Reynaud's.
Varicose Veins: These are enlarged, twisted and sometimes painful veins. Exercises that strengthen calf and foot muscles may reduce blood pooling in the veins, while minimizing discomfort and clot risks.
Plantar fasciitis: An overuse injury that causes inflammation in the plantar fascia and heel pain that comes and goes. Good circulation is essential to help your body heal injuries, so activities that boost circulation may decrease inflammation and speed up the recovery process.
Arthritis: Increased blood flow delivers oxygen and nutrients to joint tissues, reducing stiffness and improving joint mobility.
1. Water Ball Roll
https://www.youtube.com/shorts/eTffGEvK6Z8
How to do it:
While standing, place one foot on the water bottle and press down gently. Roll the bottle back and forth under your foot, starting from the heel and moving to the toes. Use your body weight to adjust the pressure, ensuring it's comfortable but effective.
Roll each foot for about 1–2 minutes. Focus on different areas, such as the arch and ball of the foot, to help relieve tension and boost circulation.
For the best results, use a frozen water bottle. You can also use a tennis or golf ball, or a therapeutic massage ball.
2. Toe Splays
https://www.youtube.com/shorts/gOwgyrmU6hM
How to do it:
While seated, plant your feet flat on the ground.
Bunch your toes together by scrunching them inward, keeping the movement controlled.
Press your big toe firmly into the ground while spreading the other toes as far apart as possible, holding before relaxing.
Perform on both feet at the same time, or one foot at a time.
3. Toe Flex and Raises
https://www.youtube.com/shorts/n46k32OZgco
How to do it:
Start in a seated position with your feet flat on the floor.
Flex your toes upward towards the sky before flexing them downwards towards the floor.
Repeat 10-15 times on each foot.
4. Pen Pick-Ups
https://www.youtube.com/shorts/5PCZuM5E6RU
How to do it:
Stay seated.
Lay three pens, or similarly shaped objects, in front of you--spaced apart evenly.
Using your toes, pick up each pen and place it in a bowl.
5. Seated Toe Pulls
https://www.youtube.com/shorts/7-XrzvpxETc
How to do it:
While sitting on a chair and cross one foot over the opposite knee.
Pull your toes toward you and hold them in that position for 30-50 seconds.
Repeat 2-3 times on each foot.
How These Foot Exercises Improve Blood Flow
Exercises like the water bottle roll boost blood flow by stimulating the muscles on the bottom of the foot. In more scientific terms, they target the plantar aspect (sole of the foot), which stabilizes the arch. It also releases tension in the plantar fascia, improving its elasticity and promoting better circulation in the surrounding tissues. This enhanced blood flow helps deliver oxygen and essential nutrients to the area, aiding in healing and reducing inflammation. Additionally, as the blood vessels dilate, the foot’s tissues become more flexible and less prone to tension.
Toe splays, toe flexes and raises, and similar exercises activate the intrinsic muscles of the foot. These are located within the foot itself and include the toes, as opposed to the extrinsic muscles that originate in the lower leg and insert into the foot.
These intrinsic muscles help control fine movements of the toes, stabilize the arch, and support balance. When they're activated during toe exercises, they stimulate the foot's blood vessels and promote better circulation. More specifically, working the toes can enhance venous return, which is the process by which blood is pumped back to the heart. The activation of these foot muscles also helps compress the veins, aiding in the movement of blood against gravity.
By targeting the small, intrinsic muscles, these exercises help to balance the workload between the foot’s various structures, preventing overuse injuries in the larger, more externally located muscles. Strengthening these muscles can also improve overall posture and movement patterns, reducing the risk of misalignments or discomfort that may radiate through the legs and lower back. When the foot muscles are conditioned and have good range of motion, they allow for better shock absorption and energy transfer during activities like walking, running, and standing. This reduces strain on other parts of the body, contributing to overall musculoskeletal health.
Furthermore, foot exercises like toe flexes, raises, and splays support better sensory feedback from the ground, enhancing proprioception—the body's ability to sense its position and movement. Improved proprioception helps with balance and stability, particularly in individuals who may be recovering from an injury or who experience frequent falls due to weakened muscles or poor circulation. By exercising the foot muscles, the brain receives clearer signals from the feet, which can enhance coordination and response times during daily movement. This can be particularly helpful for older adults or individuals with conditions that affect motor skills.
December 12, 2024
Flat feet and plantar fasciitis are closely linked, with flat feet often contributing to the development of plantar fasciitis. Both conditions can also lead to foot pain and mobility issues, and can worsen over time if not properly addressed. Today’s article will answer:
What are flat feet?
What is plantar fasciitis?
What is the connection between flat feet and plantar fasciitis?
How can I treat flat feet and plantar fasciitis?
What are Flat Feet?
Flat feet, scientifically called pes planus, is a condition where you have a very minimal or non-existent foot arch. It is one of three arch types, the others being a normal arch and a high arch. If you have flat feet, your entire sole is in constant contact with the ground when you aren’t wearing shoes.
Most children naturally have flat feet but grow out of it as they get older. If you don't grow out of it by adulthood, it is called congenital flat feet.
Some adults may also have normal arches that collapse. This condition, which may affect one or both feet, is sometimes called adult-acquired flatfoot or fallen arches (both commonly referred to as simply flat feet or flatfoot), and may be asymptomatic. However, it often results in discomfort, foot pain and biomechanical issues.
Many people may not realize they have an abnormal arch or how it affects the rest of our body. That’s why it’s important to talk to a podiatrist or chiropodist whenever you experience foot pain. They can determine whether your pain is directly linked to your foot type and arch structure before offering the appropriate treatment.
Causes of Adult-Acquired Flat Feet
Common causes of adult-acquired flat feet are:
Posterior Tibial Tendon Dysfunction (PTTD): PTTD is a medical condition involving damage, weakening, or inflammation of the posterior tibial tendon, which supports the arch of the foot. It is one of the leading causes of fallen arches in adults. Left untreated, PTTD can progress to foot arch pain and flat feet, often in only one foot.
Aging: As you age, the ligaments, tendons, and muscles in your feet lose elasticity and strength. This natural wear and tear can result in the gradual flattening of the arch.
Obesity: Extra body weight increases pressure on the feet, especially the arches. This additional load can accelerate the breakdown of the foot’s structures, leading to flat feet.
Rheumatoid Arthritis: This condition can affect the joints and soft tissue in the foot, weakening the ligaments and structures that support the arch, and leading to its collapse.
Injury or Trauma: Injuries to the foot or ankle, such as fractures or sprains, can damage the tendons or ligaments that support the arch. This can disrupt the foot's normal structure and collapse its arch.
Pregnancy: Hormonal changes during pregnancy can relax the ligaments in the body, including those in the feet. This can cause the arch to flatten, often temporarily, but it may persist in some women after childbirth.
Overpronation
Flat feet are a structural issue. Think of a normal arch as an important component of a home; when it is lacking, your foot’s utility and functionality will be affected, as well as your mobility. This means you may subconsciously start walking in an abnormal way to make up for the absent arch and accommodate foot pain, which causes even more damage over time. For people with flat feet, this movement is called overpronation.
When you overpronate, the foot rolls too far inward during walking or running, and becomes a consistent feature of your gait (your walking pattern). This leads to uneven pressure distribution which can cause pain and contribute to injuries in the feet, ankles, knees, back and hips.
What is Plantar Fasciitis?
https://www.youtube.com/shorts/rSKd2ztKWa8
Plantar fasciitis is technically an overuse injury. It targets the plantar fascia, which is a long, fibrous ligament (or band of tissue) that runs along the toes to the heel, connecting the bones of the foot.
The plantar fascia also operates as a dynamic support mechanism for the foot’s arch, distributing forces evenly during movement. When overused, it may lose elasticity and develop microtears, typically near its attachment point at the heel. This then leads to inflammation, your body’s natural response to injury.
If untreated, plantar fasciitis can lead to impactful gait changes, prolonged foot pain, and secondary issues in the knees, hips, or lower back.
Plantar Fasciitis Symptoms
Heel Pain (especially in the morning): This is a hallmark symptom. During rest, the plantar fascia tightens. When taking your first steps after waking, the tissue is suddenly stretched, leading to sharp pain. As the fascia warms up, the pain often decreases.
Pain after prolonged standing or activity: Standing for long periods or engaging in weight-bearing activities places repetitive strain on the plantar fascia. This results in pain that often intensifies after the activity ends.
Tenderness or stiffness in the heel area: The attachment point of the plantar fascia to the calcaneus (heel bone) is a common site for inflammation and microtears, leading to localized stiffness and tenderness, especially after inactivity.
Swelling in the heel or arch: Inflammation from repeated stress might cause fluid accumulation in the affected area, causing visible or palpable swelling as the body tries to repair itself.
Worsening pain with barefoot walking or unsupportive shoes: Walking barefoot or wearing shoes without adequate arch support increases strain on the plantar fascia.
Foot arch pain: Inflammation of the plantar fascia can irritate nearby areas, causing burning or aching sensations along the length of the fascia in the arch of the foot.
https://www.youtube.com/shorts/fTIAlew5T04
The Connection Between Flat Feet and Plantar Fasciitis
Studies suggest that you are more likely to develop plantar fasciitis if you have flat feet versus a normal arch, making flat feet a top risk factor for plantar fasciitis.
This is mainly because the foot and gait mechanics associated with flat feet put excess strain and pressure on the plantar fascia. In a normal foot, the arch acts as a natural shock absorber, distributing weight and reducing stress on the plantar fascia. However, since people with flat feet have a low or entirely absent arch, it disrupts this natural shock absorption from occurring.
Overpronation also strains the plantar fascia, causing microtears and inflammation over time. Additionally, the misalignment caused by flat feet can lead to uneven weight distribution, increasing stress on the plantar fascia and exacerbating the condition.
These factors can also place additional strain on surrounding structures, such as the Achilles tendon, which will worsen the overall tension in the plantar fascia.
Additional Plantar Fasciitis Causes and Risk Factors
Aside from people with flat feet, plantar fasciitis is also common in:
Middle-aged Adults: Particularly those aged 40 to 60, as natural wear and tear over time can weaken the plantar fascia.
Athletes: Runners, dancers, and those involved in high-impact sports are at increased risk due to repetitive stress on the plantar fascia.
People with high arches: Having a high arch, the polar opposite of a flat foot, can also cause plantar fasciitis due to increased strain on the plantar fascia and excessive supination (when the foot rolls excessively outward during walking and running).
People struggling with obesity: Carrying extra weight increases pressure on the plantar fascia, especially during standing or walking.
Workers who stand for long hours: Healthcare workers, factory employees, restaurant staff, construction workers and more are at a higher risk due to the repeated strain from standing.
Plantar Fasciitis and Flat Feet: Treatment
If you’re looking for flat feet and plantar fasciitis pain relief, visiting a foot specialist, like a podiatrist or a chiropodist, is your best bet. These experts can provide education, treatment services, and “homework” ideas you can incorporate in your daily routine. Keep reading to learn ways you can manage both issues!
Exercises and Stretches
https://www.youtube.com/shorts/7-XrzvpxETc
Performing light, simple and effective routines can help strengthen the plantar fascia and manage heel and foot arch pain. Here are some you can try:
Seated toe pulls: Sit with one foot crossed over the opposite knee and use your hands to gently pull your toes towards you for 30 seconds. Repeat with the other foot.
Towel pickups: Stand with your feet flat on the floor and a towel placed in front of you. Use your toes to scrunch the towel towards you, then relax. Repeat for 30 seconds, then switch feet.
Calf raises: Stand on a step, rise onto your toes, then slowly lower your heel back down. Repeat for 8-10 reps, completing 3 sets.
Read a more detailed article on the best exercises for plantar fasciitis.
Proper Footwear
Wearing the right footwear is essential for managing both flat feet and plantar fasciitis. The key features to look for include:
Arch support: Arch support is the cornerstone of plantar fasciitis treatment. This will keep the plantar fascia properly supported and reduce strain. Arch support also provides stability and helps prevent the overpronation (excessive inward rolling of the foot) that can strain the plantar fascia.
Cushioning: Helps absorb shock, reducing the impact on the heel and alleviating discomfort.
Firm heel counter: Supports the back of the foot, preventing excessive movement and ensuring stability when walking or standing.
Comfortable fit: Ensures the shoe isn’t too tight or too loose. You want to ensure shoes also provide ample space for the toes to prevent overcrowding. This reduces pressure points, allows for proper alignment (which is crucial for people with flat feet) and offers overall comfort.
Midfoot support: Offers additional stability to prevent the arch from collapsing further, keeping the foot properly aligned and supporting a natural gait.
Rounded sole front: A rounded toe or sole at the front of the shoe (like a rocker sole) encourages a smoother toe-off during walking. It can also promote a more natural, efficient gait by allowing the foot to roll more fluidly from heel to toe.
Stability and motion control shoes: These are designed to address the unique needs of people with fallen arches and excessive overpronation to keep your feet in a neutral position during movement. They provide enhanced arch support while controlling foot and ankle motion with firmer midsoles and medial posts (a denser material on the inner side of the shoe), all the while reducing strain on the plantar fascia.
If these features seem overwhelming and you’re having trouble finding the right shoes, our one-stop-shop Toronto foot clinic offers complimentary shoe fittings.
Custom Orthotics
Foot clinics can provide custom orthotics. These are tailored to your foot’s personalized shape, are designed specifically for you and can be worn with many shoe types. For people with flat feet, they provide arch support and reduce excessive pronation. This can help alleviate the stress placed on the plantar fascia, reducing the risk of developing plantar fasciitis and helping alleviate the symptoms of the condition itself.
Shockwave Therapy
https://www.youtube.com/shorts/nt1SgT9xrUM
This is a non-invasive treatment for plantar fasciitis, and many other conditions as well! It takes minimal time and usually causes relatively little (if any) discomfort. Shockwave therapy works by transmitting low-intensity acoustic waves to the plantar fascia, which promotes healing. The process works by stimulating the body’s natural healing mechanisms, encouraging the repair of damaged connective tissue and the regeneration of cells in the affected area. Many studies find shockwave therapy to be an innovative, safe and effective treatment for plantar fasciitis.
More Treatment Options for Plantar Fasciitis and Flat Feet:
RICE method: Rest your foot, wrapped cold compression, and elevate the foot for 5 minutes then remove and wait 5 minutes for it to warm up then walk. This is a tried-and-true plantar fasciitis (and other injuries) treatment you can do from home!
Joint immobilization: Temporarily restrict movement to allow the inflamed plantar fascia to heal. This can be done with taping, bracing and splinting, or with a boot cast.
Heel cushioning. Reducing the pressure upon the heel from heel cushions
Foot Assessment with Video Gait Analysis: Involves recording and analyzing your walking or running pattern to identify abnormal foot mechanics, like overpronation.
Rolling a tennis ball or frozen water bottle under the foot: Another easy, soothing treatment method you can try at home.
October 31, 2024
Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet.
5 Expert Tips to Prevent Foot Pain
Maintain Daily Foot Care
Perform Light Foot Exercises and Stretches
Wear the Right Footwear
Consider Your Lifestyle
See a Foot Specialist
1. Maintain Daily Foot Care
Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement.
To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body.
Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain.
Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic.
2. Perform Light Foot Exercises and Stretches
https://www.youtube.com/shorts/AsuUXJYnUmQ
Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments.
Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet.
For more specific guidance, take a look at these targeted exercises for common foot conditions:
Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed.
Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis.
Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores.
Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion.
Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient.
3. Wear The Right Footwear
https://www.youtube.com/shorts/xl6cE3oxDuE
Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition.
Support
Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas.
Fit
Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction.
To see if your shoes fit properly:
Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe.
If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big.
Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe).
Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits.
Activities
Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow.
Wear-and-tear
Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time.
4. Consider Your Lifestyle
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Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet.
As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating.
Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility.
Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end.
By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain:
5. See a Foot Specialist
The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following:
Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home.
Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.
https://youtube.com/shorts/XZUfVhny5pY?si=VWt1aoyRtpAxQKFS
October 21, 2024
Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet.
Arch Support
Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole.
Here is an example with one of our customers who has flat feet:
https://youtube.com/shorts/xl6cE3oxDuE?si=5D-XBSf2NlYVWlFr
Shock Absorption
Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers.
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It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot or to redistribute pressure, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it!
Grip
Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole.
A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature.
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Waterproofing and Breathable Materials
Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes.
Removable Footbeds
It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them!
Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk.
This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.
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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.
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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.
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September 26, 2024
Orthotics are supportive, custom devices designed to improve the alignment and function of the feet, ankles, and lower limbs. They aim to address specific issues like flat feet, overpronation, or arch support. This can help alleviate discomfort and prevent injuries by redistributing pressure and correcting abnormal movement patterns. Adequately fitted orthotics can significantly enhance comfort and mobility, making daily activities more manageable and pain-free.
Custom orthotics can make a big difference, but how exactly do orthotics correct foot alignment? And how do they work? Let's explain.
What are orthotics?
Orthotics are specialized, custom-designed insoles that you place inside your shoes. They come in many forms, and are molded and constructed specific to your unique foot needs. Their main job is to support and correct the alignment of your feet, which can help address various foot and lower limb issues. They essentially promote healthy biomechanics to ensure your body moves the way it's designed to.
Orthotics are custom-made specifically for your feet by a chiropodist (foot specialist). The chiropodist will do a biomechanical and gait analysis, and then take a mold of your foot (typically with a 3D digital scanner). The chiropodist then custom-designs the orthotics according to your specific needs, and a lab then constructs the orthotics according to the chiropodist's instructions.
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It's important to note that while orthotics can be beneficial, they may not be suitable for everyone and can have some drawbacks, such as initial discomfort and the need for regular maintenance. Custom orthotics are more expensive than over-the-counter options, but they are an investment in your future — they may allow you to avoid more severe issues and chronic pain long-term, and can address foot concerns that over-the-counter insoles cannot. Not to mention, they are longer-lasting.
How orthotics correct foot alignment?
Orthotics are meant to modify how your foot moves and distributes pressure. They can help with several conditions, including:
Flat feet: Orthotics can support fallen arches to maintain and prop up the natural contours of your foot.
High arches: When you have high arches, excessive pressure is placed over a very small area of your foot. Orthotics help by cushioning and distributing pressure more evenly. If pressure is unevenly distributed across your feet, you're at a higher risk of overworking neighbouring parts of your foot.
Overpronation: If your feet roll inward too much when you walk or run (called "overpronation), orthotics can help correct this movement. They do this by creating a barrier to your foot's inward movement, which corrects the overpronation. (Interesting fact: people with flat feet are prone to overpronation, so the treatment for the two conditions is often the same).
Heel pain: Orthotics can reduce the strain on the plantar fascia and help alleviate heel pain.
By correcting foot alignment, orthotics can provide significant relief from pain and prevent future issues. The feet are our body's foundation, so when your feet are moving properly, it helps the rest of our body move properly. That allows muscles and joints to work the way they were designed to without being over-stressed. This then helps reduce pain - not only in our feet, but the rest of our body too!
Types of orthotics
There are many different types of orthotics designed for different footwear and activities. Click here to learn more!
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Benefits beyond pain relief
Orthotics don't just help with pain—they can also play a proactive role in enhancing overall foot and body health. Proper alignment can lead to better posture, reduced knee and hip stress, and improved gait. Athletes often use orthotics to boost performance by optimizing foot mechanics, which then reduces the strain on the rest of their joints.
How to choose the right orthotics
If you're considering orthotics, here's what to keep in mind:
Consult a professional: A chiropodist can help determine if you need custom orthotics through a biomechanical assessment. They can then prescribe, design and fit your orthotics based on your activities and specific foot concerns. A chiropodist may also recommend footwear and over-the-insole options to test out first before going the custom route.
Consider your activities: Choose orthotics that match your lifestyle. For instance, if you're a runner, look for ones designed to absorb shock and provide stability. If you work in a setting with a formal dress code, you may want to opt for slimmer dress orthotics that will fit into your dress shoes.
Look at the full picture: Orthotics alone likely won't solve all your foot concerns. They're just part of the equation. You'll also want to ensure your wearing proper footwear and maintaining an active, healthy lifestyle. If you have chronic pain or a conditions like arthritis, regular exercise and stretching is very important to build strength in your feet and ankles. Orthotics are essentially meant to supplement a healthy lifestyle - not substitute it.
How to get the most out of your orthotics
Once you have your orthotics, wear them regularly to see the best results. They take some time to get used to, so gradually increase the time you wear them daily. Also, remember that orthotics are just one part of foot health—maintaining a proper exercise routine and suitable footwear are equally important. To ensure the longevity of your orthotics, clean them regularly and follow any specific care instructions provided by the manufacturer or your chiropodist.
