September 7, 2023
Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan.
Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort.
Read more about common causes, prevention tips, and treatment strategies for foot arch pain.
Causes of Foot Arch Pain
Flat Feet or Fallen Arches
Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area.
Overuse or Excessive Physical Activity
Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region.
Plantar Fasciitis
Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain.
The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest.
Achilles tendonitis
Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain.
Footwear
Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time.
Acute Injury or Trauma
An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain.
Prevention of Foot Arch Pain
Proper Footwear
Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods.
Arch-Supporting Insoles or Orthotics
Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints.
Gradual increase in activity
If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse.
Maintain a healthy weight
If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain.
Stretching and strengthening exercises
Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain:
Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg.
Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat.
Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds.
Treatment Strategies for Foot Arch Pain
Rest, ice, compression, elevation
Rest: Give your feet ample time to rest and avoid activities exacerbating pain.
Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day.
Compression: Use compression socks or stockings if you find inflammation and swelling build-up.
Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling.
See more about the RICE method of recovery in our blog spotlight.
Pain relief NSAIDs
Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage.
Physical Therapy
Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort.
Taping or bracing
Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape.
Shockwave therapy
Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain.
Night splints
A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis.
Surgery
In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.
August 19, 2023
Your child is about to return from summer camp and gear up for the school year. As a parent, it's time to shift your shoe guide focus from summer adventures to 2023 footwear trends for the classroom, playground, school gym, and more! This guide will discuss the best 2023 school shoes for kids and other vital foot health tips for children:
Know your child's condition
Invest in orthotics
Get the right shoes
Get ready for the elements
Sizing, sizing, sizing
Prepare for gym change rooms
Image Credit: Katerina Holmes from pexels
Know Your Child's Condition
There are a wide variety of foot conditions unique to children. Knowing if your kid is struggling with one is the first step towards securing quality footwear and the best kids shoes for 2023. Common foot conditions in children include:
Pediatric Flat Feet: Most kids have flat feet in their toddler years before arches form by age 5. However, some kids struggle with flat feet for much longer. Arch support is extremely important for little ones with flat feet. Studies show that kids who wear footwear with added arch support enjoy less physical foot pain, improved mobility and even bonuses like faster stair ascent time (although kids shouldn't be running on the stairs at school!). A stability shoe like the ASICS GT-1000 runner, or custom orthotics, are highly recommended for kids with flat feet as the GT-1000 series is for people who overpronate (meaning the foot lands on the outside of the heel, which transfers weight incorrectly and causes pain over time).
Sever's Disease: This disease occurs when the growth plate on the back of the heel becomes inflamed. It is common in growing kids, especially young athletes. One of the major risk factors of Sever's disease is having an overactive child exert energy without considering the proper shoe recommendations. Choosing school shoes with a deep-heel cup can help relieve pain.
Osgood-Schlatter Disease / Growth Spurts: Running and jumping kids can develop Osgood-Schlatter disease in the knee, which feels like swelling and pain below the cap. It can also sometimes be attributed to growing pains and spurts. You can soothe symptoms by suiting your kids up with shoes with good shock absorption. Shock absorption dilutes the hard ground and gym floor's effect on your child's joints.
Pigeon-toeing: Children who walk with their feet pointing inward are pigeon-toeing or in-toeing. Dealing with pigeon-toeing can be tricky because some specialists suggest you shouldn't use corrective shoes until the child is around nine or 10 so they have a chance to naturally grow out of it.
ASICS GT-1000 for grade school kids. image credit: asics website
Invest in Orthotics
From flat feet to growing pains, custom orthotics help with most musculoskeletal foot conditions common in children. School floors are notoriously hard and flat, so the extra arch support, shock absorption and cushioning can help with a pre-existing condition and keep it from progressing into more painful territory by putting more strain on vulnerable areas.
Get the Right Shoes
Quality footwear can make the difference between a painful day at school and a day with some relief and comfort. But how do you know what school shoes to buy for your kids? It may depend on their foot type:
Kids with low arches and flat feet that persist after age five should consider a stability shoe like the ASICS GT-1000 for kids. It will correct the overpronation we discussed earlier with extra support in the midsole and arch area and prevent their abnormal gait pattern from causing more discomfort.
You should also consider the needs of children with neutral gaits. The ASICS Novablast is built to accommodate growing feet and may be a solid choice for its extra cushioning and energetic bounce underfoot.
ASICS Novablast for kids. Image credit: Asics Website
Sizing, Sizing, Sizing
Some kids may need to attend a shoe fitting before returning to the classroom. To ensure shoes fit for the whole school year, leave half an inch of room from the toe to the end of the toe box to account for growth spurts. If your child feels like their toes are being squished on the sides, look for shoes with added width.
Prepare for Gym Change Rooms
We all know schools are a breeding ground for the common cold. But your child can also contract highly contagious foot conditions like warts, athlete's foot and toenail fungus if they don't protect their feet in the locker rooms and change rooms. To prevent this, ensure your kid heads to school with flip-flops, shower shoes or sandals in their gym bag.
Get Ready for the Elements
Hopefully, your child already has a pair of the Saucony Peregrine from their camp adventures. But if not, it’s never too late! Your kids should always be prepared for mud, rain, sudden light snowfalls, and other weather events. The Peregrine ice is perfect for the fall months leading into winter and shields your child’s feet from moisture while offering an excellent grip on the ground and slippery pavement.
Saucony Peregrine for Kids. Image Credit: Saucony Website
June 22, 2023
The human foot has 26 bones, 39 joints, and over a hundred muscles, tendons and ligaments that keep it working properly. Let's learn about the most important bones of the foot, what they do, and their role in foot health.
Understanding the Bones of the Foot
Tarsal Bones
Metatarsal Bones
Phalanges
Treatment Options for Bone-Related Foot Pain Causes
Photo by macrovector on Freepik
Tarsal Bones
Mount Sinai notes the tarsal bones in the foot are responsible for ankle movement and make up the rear of the foot. There are seven tarsal bones in total:
The Talus Bone: This is a small bone, sometimes called the ankle bone, that helps you stand and keeps your ankle moving smoothly.
The Calcaneus Bone: Also called the heel bone, this is a large, strong bone at the back of the foot that transfers body weight to the ground.
The Tarsals: Five bones that work together to form the midfoot arch. The formation of these bones may pronounce your arch (high arches) or flatten it (flat feet). The height of your arch determines the level of arch support you need from your shoes or custom orthotics.
Tarsal bones also act as critical attachment points for various leg and foot muscles.
Metatarsal Bones
Five tubular bones in the middle and the top of the foot (the forefoot) connect the tarsal bones to the phalanges. Metatarsal bones look similar to each other and are numbered one to five, or from medial to lateral, by healthcare professionals. Each bone contains the following parts:
Proximal base: Connects to the tarsal bones
Slender shaft: Extends along the forefoot.
Distal head: Connects to the phalanges in the toes
Metatarsal bones are the most vulnerable to blunt-force foot injuries. Their main function is to support body weight, help with balance and walking, and they play a role in forming foot arches.
Phalanges
The phalanges are 14 bones that make up the toes. The big toes and other toes consist of different phalanges:
Big toe: Consists of the distal (joint close to the top of the toe) and proximal (joint in the middle of the toe) phalanges
Other toes: Consist of three smaller phalanges called sesamoids, which look like pea-shaped bones
Phalanges bend your toes properly and help with lateral movements, navigating strange surfaces, and balance.
Image by brgfx from Freepik
Treatment Options for Bone-Related Foot Pain Causes
Foot pain often correlates with the bones of the foot, namely blunt force trauma (stubbing your toes, dropping an object on your foot, etc.) and stress fractures. Here are some additional common issues:
Osteoarthritis: Causes inflammation and pain via degradation of the cartilage in the joints
Bunions: Associated with arthritic changes in the bones of the foot
Sesamoiditis: Pain and inflammation in sesamoid bones in the toes
Hallux Rigidus/Limitus: Decreased range of motion and stiffness in the big toe joint
Hammertoes: Bent and contracted toes caused by arthritic changes
Practicing foot care by performing stretches and exercises before and after all activities can help with many of these problems. Gentle exercises can also be a part of the rehabilitation process for healing fractures and trauma. However, if your injury is acute, you should practice the RICE method from home (rest, ice, compression elevation) before beginning rehab.
Other treatment options include wearing proper footwear and inserts, taking a safe amount of anti-inflammatory medications, splinting, bracing and taping methods, aligners, and potentially shockwave therapy. You may need surgery if your condition is considered prolonged and severe.
May 22, 2023
Custom orthotics and shoe inserts (i.e.: over-the-counter insoles) have a lot in common. Both inserts provide support and cushioning to your feet and aim to correct the biomechanics that can lead to certain foot conditions. Custom orthotics and over-the-counter shoe inserts also have their differences. So, how do you know which one is best?
Well, the most appropriate option depends on your specific feet, the foot condition, the issue you're trying to correct, and more. This article discusses the differences between custom orthotics and shoe inserts to help you choose the best option.
What are custom orthotics?
Custom orthotics are shoe inserts designed to fit you. The personalized fit comes from a mould of your foot, meaning the orthotic matches the foot's unique size and shape. Custom orthotics aim to address structural issues like flat feet or high arches, which, if left untreated, can cause a wide range of foot and lower limb conditions.
There are four stages to getting orthotics:
The orthotic assessment
Casting
Fitting
Repairs
What are Over-the-Counter Shoe Inserts?
Over-the-counter shoe inserts (or off-the-shelf insoles) are pre-made insoles for your footwear which add cushioning and support. Shoe inserts are available in various materials, including foam, gel, and cork. They can relieve foot pain caused by plantar fasciitis, heel spurs, and metatarsalgia. The critical difference with shoe inserts is they are pre-fabricated and sold as-is. One of the most common brands of over-the-counter shoe inserts is Superfeet.
Which one is right for you? Custom orthotics vs. over-the-counter shoe inserts
The choice between custom orthotics and over-the-counter shoe inserts comes down to your specific needs and the nature of your foot or lower limb condition.
The case for off-the-shelf shoe inserts
If you have a mild foot condition, such as flat feet or plantar fasciitis, over-the-counter shoe inserts may provide sufficient support and cushioning to alleviate your symptoms. They are also a more affordable option compared to custom orthotics. If you prefer multiple pairs of shoe inserts, for instance, for your hiking boots, skates, or ski boots, shoe inserts may be a better option as they are more disposable. Shoe inserts can also be beneficial for lower-impact activities like walking as they provide additional support to your feet.
The case for custom orthotics
If you have more severe foot or lower limb conditions, such as severe flat feet, bunions, or diabetic foot conditions, custom orthotics may be the better option. They provide a higher level of customization and support and can address the specific needs of your feet to help alleviate pain, improve gait, and prevent further damage. Custom orthotics can also be beneficial for higher-impact activities like long-distance running.
May 18, 2023
Choosing the best insoles for your foot type can be a tricky endeavour. You want to make sure you're making a smart investment while fighting foot pain and reducing your chances of developing a foot condition. One of the best over-the-counter insole brands is Superfeet, a well-known company that consistently produces insoles for people from all walks of life.
Let's look at some classic Superfeet features and what type of insole is best for your foot type. Today's blog will discuss the following:
Superfeet insoles: classic features
Best insole for flat feet
Best insole for high arches
Best insole for normal arches / high-impact activities
Superfeet Insoles: Classic Features
Superfeet insoles are made with high-quality materials and features that support foot health, including:
High-density foam: One of the best materials for insoles, it offers a firm foundation, comfort and sufficient shock absorption.
Heel cup: This can help stabilize the foot for those who need it. It also helps properly align the foot.
Odour control: Some Superfeet insoles feature an odour-control coating that helps prevent bacteria growth and keeps the insoles smelling fresh.
Contoured shape: All Superfeet insoles come with a shape that accommodates various foot types.
Superfeet insoles are a great alternative to custom orthotics - and not just financially. Buying them from your local foot clinic can also save you time, as you can wear them the same day you buy them.
Now that you know the basics, let's consider what version best compliments your foot type.
Best Insoles for Flat Feet: Superfeet Blue
Some of the best insoles for flat feet are Superfeet's Blue inserts. The deep heel cups stabilizes the flat foot and prevents it from rolling inward, also known as overpronation. Individuals with this foot type often experience plantar fasciitis over time, and wearing Superfeet Blue can be preventative and, according to Mayo Clinic, reduce symptoms like foot pain.
Superfeet Blues also have a medium arch shape. This allows you to get the arch support you need, without being too aggressive and putting too much pressure along the arch. It's also important to note that despite their thin appearance, Superfeet Blues are firm and highly durable. The thinness lets you use them in various footwear, making them one of the most popular over-the-counter insoles.
Best Insoles for High Arches: Superfeet Green
Choosing insoles with high arches can seem like a lost cause, but Superfeet Green is some of the best for this foot type. In fact, Superfeet Green is Superfeet's flagship product, and it's most popular. One of the reasons why is its high arch support, which helps them stand out from the Blue and Orange insoles which fall in the medium range. This high arch support helps alleviate foot pain and ankle, back, and knee pain by properly distributing pressure along the foot. Superfeet Green also provides the most support and stability among all Superfeet's insoles. It's also beneficial for a variety of other foot conditions, such as plantar fasciitis and even flat feet (albeit with a break-in period).
Best Insoles for Normal Arches / High-Impact Activities: Superfeet Orange
Superfeet Orange is a good choice for people with a normal to slightly pronounced arch. However, whether its brisk walking or playing sports, Superfeet Orange is great for physically active individuals. The heel cup perfectly cradles the foot during exercise, providing maximum control and optimal positioning of the soft tissue beneath the heel. Superfeet Orange also stands out with its extra high-impact foam on the forefoot, where the ball of the foot generally withstands the most pressure.
It's important to note that many Superfeet varieties complement a normal arch. Furthermore, flatter and more pronounced arches may also be able to mix and match different insole types. Superfeet Orange, Green and Blue are simply some of the company's best sellers. To learn about the various types of Superfeet insoles, click here.
April 27, 2023
Pregnancy can alter your life in more ways than one. From cravings to hormones, it's a challenging (yet rewarding) nine months. One of the most frustrating aspects of pregnancy is the foot pain that comes along with it. Let's look at how you can alleviate foot pain during pregnancy while you wait to welcome your little one!
How to Alleviate Foot Pain During Pregnancy
Change your shoes
Wear compression stockings
Try orthotics
Move (when you can)
Practice self-care
Photo by Amina Filkins from Pexels
Change Your Shoes
Did you know that your feet can grow in size during pregnancy? As a result, foot pain can occur when you ignore the need to shop for new shoes that accommodate this growth. Thanks to fluid retention and an increase in soft tissues, pregnancy can permanently change the size of your feet. The ligaments in the feet can also change while they try to support excess weight. As a result, your feet may become wider and flatter. To deal with this phenomenon and alleviate foot pain, get a proper shoe fitting or shoe stretching (for certain shoe types) if you notice your footwear is feeling a little too tight. The best shoes for pregnancy should have the following features:
Width options
Low heels
Breathable materials
Sufficient toe box room
Arch support
Cushioning
Thick soles
Wear Compression Stockings
Compression stockings provide gentle pressure to the feet and lower legs during pregnancy. Specifically, they boost blood circulation, alleviating foot pain. Triggering blood flow can also be a preventative measure and stop blood clotting and pooling. Compression socks can also prevent varicose veins, which can be very painful.
It's a common myth that compression socks look unflattering or unfashionable; in fact, they look the same as traditional socks and hosiery and come in various colours and styles. To get a pair of compression stockings or hosiery, you can get a prescription from your family doctor. Then simply come to Feet First Clinic to be measured by our staff.
Try Orthotics
During pregnancy, you may notice you suddenly have flat feet, whereas before, you had more of a pronounced arch. Luckily, custom orthotics can help correct the abnormal walking patterns you may develop due to flat feet, which will help stabilize your movements. With these corrections, you can avoid additional pain in the lower back, hips and knees. Orthotics will also provide shock absorption, protecting your feet from the ground's harsh impact. In addition, using orthotics to correct your gait will prevent future pain after you give birth since your feet may not immediately revert to the way they were before pregnancy.
Move (When You Can)
It's no surprise that pregnancy can make you feel lethargic. But it's important to perform light stretching exercises as they can do a world of good for your feet! They will strengthen the muscles in your feet and lower legs while improving blood circulation. Some examples include lightly massaging the bottom of your feet with a golf ball or water bottle(see below), or you can perform the calf stretch on a step, which gently stretches the soles and lower legs. Your chiropodist can recommend specific stretches for target muscles, and you can also refer to Feet First Clinic's Pinterest page for quick and easy routines.
https://www.pinterest.ca/pin/782007922795231123/
Practice Self Care
Below are some additional ways to alleviate foot pain during pregnancy. Many of them are luxurious, relaxing and fun!
Enjoy a foot massage
Self-massage your calves and flex your feet when you experience cramping
Soak your feet in a warm foot bath to relax your muscles
Moisturize your feet (rubbing your feet will also boost blood flow)
Stay hydrated and avoid salty foods to prevent swelling and inflammation
Try not to stand for long periods without resting
