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September 12, 2024
Looking to end your stint with foot arch pain? You've come to the right place. This post explores different kinds of arch pain, what causes it, and our top tips for foot arch pain relief.
Plantar fasciitis
Plantar fasciitis occurs when the plantar fascia (the thick band of tissue running along the bottom of your foot) becomes inflamed. It typically causes sharp pain in the heel and arch, especially in the morning or after periods of rest.
Cause: Repeated stress on the feet, especially from high-impact activities, can strain the arch and lead to pain. Increased body weight can also stress the feet more, leading to arch pain and discomfort. Finally, shoes lacking adequate arch support or cushioning and poorly fitted shoes can exacerbate foot pain.
How to alleviate pain: Rest, recovery and ice are the first things you should do to alleviate plantar fasciitis. The next step is to invest in footwear with proper arch support and cushioning. You can also upgrade your existing footwear with insoles or orthotic inserts designed for arch support. Custom orthotics help redistribute pressure in your foot and reduce strain on the arch. Stretching exercises for the Achilles tendon and plantar fascia can also reduce inflammation and arch pain associated with plantar fasciitis..
High arches
People with high arches often experience discomfort in the arch and heel due to insufficient shock absorption. This condition can lead to an imbalance in foot mechanics, causing pain in various parts of the foot.
Cause: Genetic factors can play a role in high arches.
How to alleviate pain: Cushioned, supportive shoes and insoles can help manage arch pain associated with high arches. Look for footwear with ample cushioning and arch support to alleviate discomfort.
Flat feet
Also known as fallen arches, flat feet affects the arch's ability to properly support a person's body weight, which then leads to arch pain. Flat feet can cause many biomechanical issues, which can lead to overpronation (where the foot rolls inward excessively), plantar fasciitis, and many other foot conditions, all of which contribute to foot and ankle pain.
Cause: Like high arches, genetic factors can play a role in flat feet. Flat feet can predispose individuals to certain types of foot pain.
How to alleviate pain: Proper arch support is key for foot arch pain relief. People with flat feet should look for stability shoes. These shoes are specially designed to correct overpronation and properly support the arch. Custom orthotics can also significantly support fallen arches. They're tailored to your foot's needs and help improve alignment and pain. You can get custom orthotics at our foot clinic by booking an Orthotic Assessment appointment with one of our licensed chiropodists.
August 26, 2024
As children’s foot development takes its first steps, it’s common to encounter a few bumps along the way. From in-toeing to Sever’s disease, these growing pains are part of the journey as little ones explore the world with developing feet. Let’s take a look at what foot conditions might correspond with your child’s age.
Ages 1-3: In-Toeing and Toe-Walking
Troublesome toes occurring during the “terrible twos” can be concerning. But these quirky walking patterns are totally normal developmental milestones for children's foot development. No cause for alarm or invasive treatment!
In-toeing, also known as pigeon-toeing, is when a child's feet turn inward instead of pointing straight ahead while walking. Toe walking is when a child walks on the balls of their feet with their heels off the ground.
Up to Ages 3-4: Flat Feet
Children around this age will have pen planus, also known as fallen arches or flat feet. This is when the entire sole of their foot contacts the ground while standing and walking. Traditional children's foot development is at play here, as arches in children's feet develop around age 6. No treatment is generally needed for flat feet before this point, unless your child’s flat feet persist as they age, in which case you may want to consider custom orthotics, stability shoes and other treatments for flat feet.
5+ Years Old: Blisters
As kids get older, gain a sense of independence and participate in more physical extracurricular activities and outdoor play, they may start to develop skin conditions on their feet. Enter: blisters. These are a pretty common condition that’s usually harmless, but can painful and bothersome for kids when they walk. Blisters form as a result of excessive friction between shoes and the foot’s skin.
Read here to learn the best ways of preventing foot problems like blisters and how to choose the right shoes for children!
Puberty and Growth Spurts: Sever’s Disease
Did you know that the concept "growing pains" in children is not what most people think it is? While kids may experience pain as they grow, the pain itself is not caused by growing.
But what can cause pain for kids going through puberty is something called Sever’s Disease, which is like a kid’s-only version of injuries like plantar fasciitis, Achille’s tendonitis and heel spurs.
Sever's disease kicks in when a growing heel gets overworked, causing inflammation. It leads to sharp heel pain, especially when kids are on the move, like during sports and playtime! Kids between 9 and 14 are the most vulnerable.
Solid foot care for kids can help offset Sever’s disease. Try the RICE method: rest, ice, compression and elevation. You should also buy your child supportive footwear to ease the strain on the heel. Avoiding high-impact activities can also help speed up recovery.
July 18, 2024
Feet come in all shapes and sizes, and while many people have heard of common foot conditions like bunions or flat feet, there's another lesser-known but equally interesting foot characteristic called Morton's foot or Morton's toe.
The condition occurs when the second toe is longer than the big toe, leading to potential biomechanical implications and foot-related issues. Let's delve into Morton's Foot, its potential effects on foot health, and how to manage it.
What is Morton's foot/toe?
Morton's Foot, also known as Morton's toe/foot or Greek foot, is a foot structure in which the second toe is longer than the big toe. The big toe is the longest in a typical foot, followed by the second toe. (Despite sharing the same name, Morton's neuroma and Morton's toe are not the same.)
However, in individuals with Morton's foot, the second toe extends beyond the big toe, sometimes significantly. The condition is quite common. As many as 40%+ individuals have a longer second toe than a big toe.
Potential biomechanical implications
But here's the twist: while Morton's foot is generally considered a variation of normal foot anatomy rather than a medical condition, it can have some surprising biomechanical implications that affect gait and foot function. Let's explore these potential issues associated with Morton's foot.
Added pressure on the second toe
The longer second toe may bear more weight during walking or standing, leading to increased pressure and potential discomfort or pain in the ball of the foot, which may contribute to clawing of the toe and hammertoes.
Gait changes
Morton's foot can alter the distribution of weight and pressure across the foot, potentially affecting gait mechanics and posture. This may contribute to overpronation, increasing the risk of injuries such as plantar fasciitis, shin splints and bunions.
Footwear challenges
Finding the right footwear can be a real challenge for individuals with Morton's foot. Shoes often fail to comfortably accommodate the longer second toe, leading to issues such as rubbing, irritation, or the development of thickened or ingrown toenails, corns or calluses on the affected toe.
How to manage Morton's foot
While Morton's Foot may not require medical intervention, there are steps individuals can take to manage associated discomfort or mitigate potential issues proactively:
Choose footwear wisely. Opt for shoes with a wide toe box to comfortably accommodate the longer second toe—Asics is a great choice for a roomier and wider toe box. Avoid narrow or pointed shoes that can squeeze or crowd the toes.
Consider orthotic support. Custom orthotic inserts or insoles can offset pressure on the toes and support the foot. This can alleviate any discomfort associated with Morton's Foot and improve your overall foot mechanics.
Foot-strengthening exercises. Engaging in exercises to strengthen the muscles of the foot and ankle can help improve stability and support, reducing the risk of overuse injuries or discomfort associated with Morton's foot.
Regular foot care. Practicing good foot hygiene and monitoring for signs of irritation or injury can help prevent complications such as corns, calluses, or ingrown toenails on the longer second toe.
July 8, 2024
Shock absorption sounds like a superpower! But it’s actually a term describing how our shoes provide impact protection from the ground, floors and pavement. This benefits our foot health, but it also begins the upward “chain of command” of protecting the joints, bones and muscles in our knees, back and legs. Shock absorption in shoes typically involves innovative footwear technology and high-quality shoe design. Let’s review everything you need to know about this fascinating topic!
The Science Behind Shock Absorption in Shoes
You may be familiar with how cars have pump-like systems called shock absorbers, which dampen impulses from driving on the pavement. Your shoes are similar, but the physics are a little different!
Shoes with a good amount of shock absorption may include the following components:
Solid shoe cushioning in the insole, often made from gel, foam, etc.
Midsoles made from comfortable and sometimes dense materials, like EVA foam. These midsoles are often able to compress and then return to their original shape during movement.
Durable outsoles, made from materials like rubber.
Extra heel cushioning for heel striking.
These features work together to protect your feet from developing musculoskeletal foot conditions, which include but aren't limited to:
Plantar fasciitis
Heel spurs
Metatarsalgia
Different types of arthritis
Achilles Tendonitis
Think about it this way: nobody wants to walk a mile in flip flops! There would be virtually nothing in between the bottom of your foot and the ground’s surface, and you would feel fatigue, pain and overall discomfort afterwards. The longer you ignore foot support and shock absorption, the more wear and tear you will sustain!
And this affects more than just your feet — your entire body feels the impact. The pain starts at the foundation, your feet, but it will trickle upward to other body parts (knees, back, etc) since your muscles, ligaments, tendons and bones are all connected to ensure our body moves efficiently and with stability.
Who Needs Shock Absorption The Most?
Athletes, especially runners, benefit from shock absorption. With each stride, they are hitting the pavement, trails and floors harder than anyone else. They need high-quality athletic footwear that retains most of its shock absorbing abilities after long-term use.
But it’s not just all-star athletes. Everyday folks enjoying an outdoor walk in downtown Toronto; the longer the walk the more shock absorption you'll need. People with disabilities like severe arthritis or those with foot conditions like bunions or hammertoes, to name a few, should also be mindful of the grounds impact on the feet and body.
A Final Note on Shock Absorption
Shock absorption can be a balancing act. Sometimes “less is more" and you want to be careful of completely eliminating the “ground feel.”
For example, overly cushioned shoes and a very elevated outsole might not be right for people with mobility challenges or those who need walking shoes instead of running shoes. Both can lead to instability and a heightened risk of sustaining a foot injury.
Athletes should also be careful. Sometimes, too soft or too thick soles can affect sensory feedback and lead to a fall.
April 11, 2024
You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets!
How Good Nutrition Benefits Foot Health
Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following:
Tissue damage
Joint degradation (arthritis)
Injuries and mobility issues
Reduced bone density
Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics.
Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including:
Enhanced mobility and flexibility
Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet)
Improved circulation to the feet
Less edema and water/salt retention
The Best Healthy Diet for your Feet
Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods!
Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health.
Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health.
Berries: Packed with antioxidants that help reduce inflammation and improve circulation.
Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health.
Greek yogurt: Contains calcium and probiotics, beneficial for bone density.
Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling.
Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping.
Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes.
To learn more about great foods for foot health, read here.
In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include:
Red and processed meats
Baked goods and pasta made with refined carbohydrates
Deep fried foods
High-sugar foods like candy and soda
Foods with trans fat (certain types of butter, chips, etc)
April 8, 2024
Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health.
This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back.
The alignment connection
Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain.
High heels and back pain
One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain.
Flat shoes and lack of support
Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine.
Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces.
Choosing the right footwear
So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes:
Opt for shoes with adequate arch support to maintain the spine's natural curvature.
Look for cushioned soles that provide shock absorption to reduce impact on the spine.
Choose shoes with a supportive heel counter to stabilize the foot and ankle.
Ensure proper fit by wearing shoes and walking around to assess comfort and support.
Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment.
When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.
