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.
March 14, 2024
Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet.
Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health.
Top Yoga Foot Strengthening Exercises
Downward-facing dog
Tree pose
Warrior pose
Cat-cow pose
Downward-Facing Dog
This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis.
How to:
Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees)
Lift your hips towards the ceiling, straightening your legs and arms.
Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart.
Press your palms into the mat, lengthen your spine, and draw your heels toward the floor.
Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders.
To release, bend your knees and return to the tabletop position.
Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions.
Cat-Cow Pose
The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention.
How to (traditional):
Start on your hands and knees in a tabletop position.
Inhale, arch your back, lift your head, and drop your belly (cow pose).
Exhale, round your spine, tuck your chin to your chest (cat pose).
How to (modified):
While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet.
While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles.
Tree Pose
Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet.
How to:
Stand on one leg, shifting your weight to the same foot as the leg you choose.
Bring the sole of your other foot to the inner thigh or calf.
Bring your palms together in front of your chest or reach them overhead.
Hold the pose, maintaining balance as best as you can.
Repeat on the other leg.
Warrior II Pose
Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot.
The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful!
How to:
Start in a standing position with your feet about 3-4 feet apart.
Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.
March 11, 2024
Do you often find yourself experiencing foot pain after a long day on your feet? Or maybe you struggle with posture or want to enhance your athletic performance? Custom orthotics may be the solution.
This blog post explores why custom orthotics may be necessary, how they benefit your feet, and how to them.
Why and when might you need custom orthotics?
Custom orthotics are specially designed inserts inside your shoes to support and correctly align your feet. They are built custom to your feet to address any specific issues you may be experiencing. While over-the-counter shoe inserts can provide some relief, they often lack the precision and support that custom orthotics offer.
There are several reasons why you might need custom orthotics:
Foot pain: Whether dealing with plantar fasciitis, heel spurs, bunions, hammertoes, flat feet, or arch pain, custom orthotics can help alleviate discomfort by providing support and cushioning to the affected areas.
Posture improvement: Misalignment in the feet can lead to poor posture, which can cause pain and discomfort in your knees, hips, and lower back. Custom orthotics can help correct these alignment issues, resulting in better posture and reduced pain.
Athletic performance: Athletes often rely on their feet to perform at their best. Custom orthotics can provide the support and stability needed to optimize biomechanics and prevent injuries during physical activity.
How do custom insoles benefit your feet?
The benefits of custom orthotics extend beyond just relieving pain and discomfort. Below are some ways they can improve the health and function of your feet:
Improved support
Custom orthotic insoles provide support where you need it most, whether in the arches, heels, or balls of your feet. This added support can help distribute pressure and reduce strain on muscles and ligaments.
Better alignment
By correcting misalignments in the feet, custom insoles can help improve overall body alignment, leading to better posture and reduced risk of injury.
Enhanced shock absorption
Custom orthotics are made from materials that offer superior shock absorption, helping to cushion your feet and joints from the impact of walking, running, or jumping.
Overuse injury prevention
Overuse injuries are a common concern. Orthotics can help prevent these injuries by providing stability and support to the feet, reducing the risk of strain and overuse.
How do you get fitted for custom orthotics?
Getting custom orthotics is straightforward. You can expect the following while being fitted for custom orthotics:
1. Schedule a foot assessment
The first step is to schedule a foot assessment with a chiropodist or foot specialist who can assess your feet and discuss your needs and concerns.
2. Physical Exam
During the assessment, your feet are examined to identify issues such as flat feet, high arches, or abnormal gait patterns. If you have pain or foot concerns, let your chiropodist know. It also helps to inform your chiropodist about any activities or sports you engage in regularly plus the footwear you own and wear.
3. Gait analysis
A video gait analysis helps evaluate how you walk or run to identify biomechanical issues contributing to your foot pain or discomfort. The gait analysis is part of a biomechanical assessment, which also includes a range of motion and weight-bearing assessment. All three help create a more comprehensive overview of your feet.
4. Customization
Based on the assessment and analysis findings, your orthotics are designed to address your unique foot structure and alignment issues. Casting captures the foot in a subtalar joint neutral position. At Feet First Clinic, chiropodists use plaster, 3D scanning or foam to cast your feet.
5. Fitting
Once the orthotics are made, you return to the specialist for a fitting. The chiropodist will ensure the orthotics fit comfortably inside your shoes and provide the necessary support and alignment.
6. Follow-up
Follow-up appointments can be helpful to monitor your progress and adjust the orthotics to ensure optimal comfort and effectiveness.