December 15, 2022
Holiday shopping can feel like a daunting ordeal that takes away from the fun. Your list is long, and you don't have ideas for some people --- which is okay! But it doesn't have to cause so much stress. When you're stuck on what gift to get for your grandparents, friends, and other relatives, medical gifts may inspire you more than you realize. The health and wellness industry is known for producing excellent products, opening your mind to many gift options.
Gifts that promote foot health can help those with debilitating foot issues. But they can also help prevent foot conditions before they develop. And they're simply fun to use. We're talking foot creams, scrubs, and other luxurious products fit for a spa session!
The gifts we'll discuss today focus on skincare; they shine on their own and work well as stocking stuffers. But the best way to gift products from a foot care clinic is by compiling a foot care gift set! It's fun to try more than one product, and it gives loved ones the tools for a great self-care day. Let's take a look at our top picks!
Foot Care and Medical Gifts: Gift Guide 2022
Below is a general overview of the products in our gift guide. But don't worry, we'll cover all the details.
Bath products
Scrubs, creams, and deodorants
Leg balms
Dermal therapy heel care
Foot Bath Products
Products like Gehwol's Revitalizing Bath Salt and their Refreshing Foot Bath are underrated and affordable medical gifts. They're suitable for people of all ages and help loosen and soothe dry skin.
But they do even more for the body than you may realize. First, foot bath products combined with hot water help promote healthy blood flow, which can relieve pain from foot conditions like plantar fasciitis, bunions, etc. They can also warm your overall body temperature, which alleviates muscle tension, reduces stress, and may help prevent sickness or fight flu symptoms by strengthening your natural immunity (perfect for the winter!).
Helpful tip: It's best to start a spa session by bathing your feet, as it leaves a clean base for exfoliation and moisturizing by washing away bacteria and dirt.
Scrubs, Creams and Deodorants
Foot Scrubs
Many bath products prep the feet for exfoliation by softening the skin. But gifting someone an additional exfoliation product will take your medical gift game to the next level. Exfoliation tools prevent itchy, flaky dead skin from building up while simultaneously unclogging your pores. Gehwol's Soft Feet Scrub is a nice gift choice. Moreover, you can toss an affordable foot file into your gift box to buff the skin.
Foot Creams
To restore the skin's natural barrier functions, you should always moisturize after soaking and exfoliating. Gehwol's Soft Feet Cream, Universal Foot Cream, and Med Lipidro Cream are just a few examples of medicinal moisturizers that work wonders. So why not gift them to someone you love? They'll get to enjoy smooth skin and fewer cracks and calluses.
If your loved one already has severely painful cracked heels, try gifting them Gehwol's Med Salve for Cracked Skin or Dermal Therapy Heel Care instead.
Foot Deodorants
Deodorants are useful to have on hand. Moreover, they fit in nicely with a foot care gift set but can also hold their own amongst other stocking stuffers. Regarding health benefits, foot deodorants (sprays, powders, etc.) can fight foot odour and target plantar hyperhidrosis (excessive foot sweating). The latter is extra common in winter as we stuff our feet into warm winter boots.
Leg Balms
Many of our elderly loved ones suffer from lower leg issues and have mobility problems. Likewise, if your grandparents struggle to move freely, it can lead to neglect, and problems like skin irritation and severe blood flow restriction can arise.
A good gift for grandparents is a high-quality leg balm. Gehwol's Leg Balm prevents leg ailments, slows skin aging, and can even strengthen your veins. Gehwol's Fusskraft Leg Vitality also refreshes tired legs.
But again, don't assume medical gifts are just for your grandparents. Many young people credit Gehwol's leg products for helping with tired achy legs after a long day.
While this product doesn't necessarily scream "spa day," it still works as a part of a general foot care routine. So feel free to include it in a gift box or use it as a standalone present for someone who will cherish it.
Dermal Therapy Heel Care
Hopefully, it's becoming clear that medical gifts can be more valuable than gifts that sit around collecting dust. And Dermal Therapy Heel Care is one of, if not the best, medicinal products.
Cracked heels have the potential to burden everyone, from your best friend to your grandmother --- dry skin doesn't discriminate! Severely cracked heels can make walking almost unbearable and cause swelling, inflammation, and bleeding. So if you're catching wind that someone you love is suffering, why not brighten their holidays by gifting them some relief?
Dermal Therapy helps skin cells deep below the surface absorb and lock in moisture, which fights cracked heels. This cream is a moisturizer and exfoliator that removes dead cells, revealing fresh, young skin.
December 1, 2022
Winter has graced our presence again, and while we're all bearing it (or enjoying it!), many forget precautions that keep our feet comfortable, clean, warm and dry. But worry not; with a reliable winter foot care routine, you can get through the chilly season without risking the most common foot conditions.
Here are some steps to create the perfect winter foot care routine. Be sure to follow it as often as possible for the best results!
Find the best winter shoes
Create a workout routine
Keep your feet clean
Master your skincare routine
Winter Foot Care Routine Part 1: Find The Best Winter Shoes
The first step in your winter feet treatment journey is securing the best winter walking shoes that accommodate your needs.
In the wintertime, the best walking shoes will generally be boots since you will want to keep your feet toasty warm. That said, brands like Saucony and ASICS make solid winter running shoes for snowy trails, roads and paved sidewalks.
If you spend a lot of time walking and need extra support, you can opt for winter boots with a removable footbed for your insoles or orthotics. Supportive winter boots should also have sufficient arch support and shock-absorbing heels.
Suppose snowy conditions are your concern. If so, select boots made with waterproof material, like GORE-TEX. You should also ensure your winter boots have a good amount of traction to prevent slipping. And lastly, try snug boots with faux fur shearling cuffs and insulating features to keep warm. Failing to shield your feet from the cold can put you at risk of chilblains (painful inflammation of the tiny blood vessels in the feet).
Winter Foot Care Routine Part 2: Create A Workout Routine
Did you know cold temperatures can affect blood circulation, causing foot pain?
Foot care isn't just about buying high-quality shoes and calling it a day. Sometimes it's about putting in some strenuous effort that, in the long run, can protect you from discomfort and pain. After all, your feet hold you up daily, so they should be as strong as possible.
That's where foot stretches and exercises enter the picture!
Incorporating your foot exercises into your general morning routine is a great habit. First, a lot of people get their day started by working out. Second, certain foot conditions like plantar fasciitis can feel worse in the morning, so attentive care can prep your foot muscles for starting your day.
Try curating your workout by mixing and matching these great stretches and exercises:
Toe Flex and Raise
Calf Stretch on a Stair
Forward Leg Swings
Ankle Circles
Banded Leg Exercise
Wall Squats
Leg Raises
Cat / Cow Stretch
Toe Curls
Golf Ball Stretch
Bonus: The exciting news is that some of these stretches are multi-purposeful! Many can also help alleviate back pain, help with hip mobility, stretch your calf muscles, and more!
Winter Foot Care Routine Part 3: Keep Your Feet Clean
Many assume shielding our feet in winter boots is enough to protect them from harm. But it would be unwise to think this way. When your feet sweat in warm boots for long hours, they're begging for a hygiene routine, so vigilance is key.
Keeping your feet clean will prevent skin irritation, calluses, cracks, fungal infections, athlete's foot, and more! And don't forget, you have to keep them dry as well.
If you follow this simple routine, you should be in the clear:
Wash your feet daily in warm water and mild, skin-friendly soap.
Be sure to dry thoroughly and even dust with foot powder. Gehwol's Foot Powder, in particular, protects your feet from excessive perspiration and can prevent foot odour.
Thoroughly dry in between the toes.
Change your socks frequently.
Try moisture-wicking socks for added protection.
Winter Foot Care Routine Part 4: Master Your Skincare Routine
Is there ever a time of year when skin care is more critical? With heat blasting in communal spaces and unpredictable precipitation catching us off guard, your feet need extra TLC when it's cold outside.
Try Gehwol's Med Salve for Cracked Skin or Dermal Therapy Heel Care to tackle any pre-existing skin conditions, like cracked heels and dry skin, right off the bat.
But preventing skin conditions by moisturizing is equally important. Try moisturizers with ingredients like glycerin, propylene glycol, urea and lanolin, all of which work by locking in pre-existing moisture. Many Gehwol foot creams include these ingredients, so you can select the one that appeals most to you.
As for when you should moisturize, the best time is after showering or bathing when your feet are already clean and dry. Apply your moisturizer evenly across the entire foot, avoiding build-up between the toes. You can moisturize before bed if you like, but slip on some socks to avoid getting it on your sheets.
Other skincare tips include:
Avoid long, hot showers and baths, as they can dry out your skin. Try a lukewarm temperature instead, or reduce the amount of time you spend in there.
Get a humidifier for your space.
Drink more water.
Exfoliate your feet with homemade scrubs or medicinal foot scrubs from Gehwol. Exfoliation helps remove dead skin cells and removes debris that lies deep within your pores.
November 3, 2022
Medical pedicures are no ordinary cosmetic pedicure. And while the procedure skips the pretty toenail polish, they offer numerous foot health benefits that you won't get from your favourite nail salon and spa.
Regular medical pedicures work wonders for nail health and keep your skin in good condition. What's more, chiropodists know the warning signs of foot conditions, so they can keep their eyes peeled for potential problems while performing your pedicure.
Let's take a look at the top 5 benefits of medical pedicures!
Medical pedicures prevent ingrown toenails
Your chiropodist can detect foot abnormalities and conditions
Say goodbye to foot odour
Enjoy a thorough moisturizing session
Safe and sterile environment
Medical Pedicures Prevent Ingrown Toenails
Ingrown toenails are something to avoid at all costs. Ingrown toenails grow into and pierce the skin, so while they may start out as a tiny problem, the pain can be immense if the ingrown toenail isn't properly dealt with. Not knowing how to cut your toenails properly can trigger ingrown toenail growth, so you should opt for a professional trim if you don't know what you're doing.
Of course, medical pedicures include thorough nail trimming and filing. Cutting and filing straight across ensures smooth edges and lets the nail re-grow in the right direction. This can prevent ingrown toenails but also serves as a treatment for any pre-existing ones.
Bonus tip: Try researching the best toenail clippers for added protection against ingrown toenails.
Your Chiropodist Can Detect Foot Abnormalities and Conditions
When you get a medical pedicure, a trained professional examines every inch of your foot. This is one of the most beneficial aspects of getting a pedicure at a foot clinic vs. a nail salon.
If you have diabetes, getting a foot examination is even more crucial. Due to diabetic neuropathy, irregular glucose levels, and peripheral vascular disease, undetected foot abnormalities can make way for severe complications. These may include skin and bone infections, gangrene, abscesses, and even amputations.
Here are some examples of what a chiropodist can look for during a medical pedicure:
Warts
Corns and calluses
Signs of proper blood circulation
Fungal infections
Nerve function
Signs of additional infection
Say Goodbye to Foot Odour
A medical pedicure includes sanitizing and thoroughly cleaning your feet. The process starts with cleaning the feet with alcohol, so the chiropodist has a clean base. This eliminates dead skin and bacteria on the bottom of the feet, eliminating unpleasant foot odour.
To ensure foot odour doesn't come back, wash your feet regularly, wear socks with sneakers and use high-quality foot deodorants.
Safe and Sterile Environment
Everyone likes to feel pampered sometimes. But while salon pedicures are fun and relaxing, there can be a lack of cleanliness in some establishments. Manicure and pedicure salons can be breeding grounds for foot fungus and other concerning threats.
When you go to a foot clinic, all eyes are on you. You have a space dedicated to your treatment, and your chiropodist only pays attention to your medical pedicure. Your foot specialist also uses only steam sterilized equipment that is sterilized after each use, and has plenty of time to ensure all medical practice standards are followed.
But a salon may be jam-packed full of customers, and employees can easily forget to thoroughly clean tools when they're too busy. This is when viruses, fungus and bacteria come into the picture.
Enjoy a Thorough Moisturizing Session
If you think moisturizing only happens at a nail salon, think again.
A chiropodist will use medical-strength moisturizing creams at the end of the medical pedicure.
This intense treatment works to keep skin feeling soft and clean, restore natural elasticity, and fight common nuisances like dry, itchy skin.
September 12, 2022
We've all heard the term cold feet to describe last-minute nerves. But cold and sweaty feet are a whole other ballgame.
Cold and sweaty feet can signal a common problem you can work on. Alternatively, they may indicate a more troubling medical condition that needs your attention. The most important thing to do is visit your family doctor or foot specialist when the problem becomes recurring.
Let's take a look at some causes of cold and sweaty feet, and what you can do about them.
Causes of Cold and Sweaty Feet
Hyperhidrosis
Peripheral Arterial Disease (PAD)
Menopause
Overactive thyroid
Raynaud's disease
Hyperhidrosis
This is essentially a term for excessive sweating, which can simultaneously cause cold feet. Many people clue into this condition if they experience sweaty feet without exercising or being in the heat.
Primary focal (essential) hyperhidrosis is the most common form and isn't a sign of an underlying medical condition. It occurs when the nerves in your body send too many signals to sweat glands. While embarrassing at times, it is certainly manageable. Secondary hyperhidrosis, on the other hand, is always associated with another medical condition.
Treatment
Foot deodorants, creams and sprays.
Antidepressants can lower triggers like stress and anxiety, which cause you to sweat more.
Nerve-blocking medications.
Daily foot hygiene practices: keeping feet clean and dry, regularly changing socks, etc.
Airing out your feet.
Breathable footwear.
Moisture-wicking socks.
Regular foot assessments to check for conditions that thrive in moist environments, like athlete's foot.
Peripheral Arterial Disease (PAD)
PAD is a serious condition that affects the body's lower extremities. Due to fatty plaque buildup, the blood vessels that transport between the heart and the legs become totally blocked or severely narrowed. Risk factors may include diabetes, being over 60 years of age and having high blood pressure and cholesterol.
Treatment
Medications called statins, which lower cholesterol.
Blood pressure medications.
Medications that increase blood flow in the legs.
Living a heart-healthy lifestyle, including a healthy diet and regular exercise.
Menopause
One of the most common culprits of cold and sweaty feet in older women is menopause. Due to hormonal imbalances, blood vessels expand and increase the level of blood flow in the body during this point in a woman's life, triggering night sweats. But hormonal changes can also slow blood circulation, quickly affecting the feet. Cold, sweaty feet can also contribute to insomnia in menopausal women.
Treatment
Estrogen therapy
Antidepressants
Eating a healthy diet low in sugar and salt.
Low-intensity exercise.
Monitoring stress levels.
Getting enough vitamin D.
Regular foot assessments to check for other symptoms, like foot swelling.
Overactive Thyroid
A thyroid disorder can cause plantar hyperhidrosis (excessive foot sweat) while also deregulating body temperature. An overactive thyroid also messes with our blood circulation, giving the feet and skin only a quarter of the blood supply they usually need. You should inquire with your family doctor about a thyroid condition if your feet are always cold and you've ruled out other causes.
Treatment
Medications called thionamides.
Surgical intervention.
The thyroid gland, courtesy of the National Cancer Institute
Raynaud's Disease
Raynaud's disease causes both cold hands and feet, as well as numb toes. Furthermore, Raynaud's can occur in its primary form or as an accompaniment to another disease, like lupus or Rheumatoid arthritis. Like many other cold feet causes, it decreases blood flow in certain body parts. This is due to blood vessels spasming in the affected areas.
Treatment
Calcium channel blockers can open the small blood vessels in the feet.
Wearing socks indoors.
Vasodilators, which relax blood vessels.
Severe cases may require surgery.
Additional Causes of Cold and Sweaty Feet
Anxiety disorders: Known to cause hyperhidrosis, severe stress and panic disorders can make you feel clammy and uncomfortable.
Exercise: An obvious cause of sweaty feet is regular physical activity. It's essential to keep on top of routine foot care if fitness is causing your sweaty feet.
Wearing small shoes: Sometimes sweat can't evaporate if our shoes don't fit properly.
Neuropathy: Nerve damage, common in diabetes patients, is known to cause excessive sweating and can disrupt regular body temperature
July 28, 2022
Sneakers are like a warm hug for your feet. They keep your feet supported and protected, whether you are pounding the pavement or running errands at the grocery store. However, wearing sneakers without socks can make your shoes a haven for bacteria. Without socks, your feet can sweat uncontrollably. This unnecessary moisture can seep into your shoes, infiltrating them with bacteria and germs. Socks play an instrumental role in your foot health and hygiene.
Learn why socks are so essential to the health of your feet and why you should never wear sneakers without socks!
Today we will take a look at:
Why your feet sweat
Why socks are important
What are the best types of socks to wear
Why you should never wear shoes without socks
Why do I have sweaty feet?
Did you know that the soles of your feet contain nearly 250,000 sweat glands on both feet combined? The palms of your hands and the soles of your feet have the most sweat glands anywhere on your body, meaning these areas produce a great deal of sweat. In fact, your feet can secrete upwards of one cup of fluid every day.
Most of us find the thought of sweat repulsive. It brings to mind images of stinky gym bags and foul body odor. However, sweat actually plays a significant role in your health. The sweat produced by your feet is clear and utterly odorless on its own. It provides your feet with moisture and keeps your skin well-hydrated. This protects your feet when standing and walking and helps keep them free from cracking, calluses and blisters.
Some people have excessively sweaty feet. This is due to a condition called hyperhidrosis. While most of us sweat more during physical activity or when we are warm, someone with hyperhidrosis will sweat all the time for no apparent reason.
Why are socks important?
Socks add an extra layer of protection to your feet. They help wick moisture away from your skin and keep your feet dry. Socks can help regulate the temperature inside your shoes and reduce the amount of sweat your feet produce. They also minimize friction and can prevent blisters and calluses from forming.
What are the best types of socks to wear?
Not all socks are created equal. When selecting the perfect pair of socks, look for those made from natural fibers. Bamboo, cotton or merino wool are two excellent options that will help pull moisture away from your skin and regulate the temperature inside your shoes, allowing better air circulation around your feet.
Choose a lighter sock for warmer days and heavier socks for chilly winter weather. Merino wool in particular is great for thermoregulation: It will keep your feet warm when it's cold, and cool when it's hot outside. You also want to pick a sock that fits your feet properly. A sock that is too tight will be too hot. However, a sock that is too loose will rub and lead to blisters and sore feet. You should also ensure that your sock covers your entire foot and ankle to prevent your shoes from rubbing against your skin.
Why should you always wear socks in your shoes?
Wearing socks inside your new sneakers is crucial for keeping your feet healthy. Wearing no socks can lead to a host of complications that can impact the health of your feet, your hygiene, and your wallet!
Not wearing socks can cause athlete's foot
This fungus grows in dark, damp places and is highly contagious. While it can cause a whole list of uncomfortable symptoms, athlete’s foot is best known for the constant itching and burning sensation it causes on your feet and toes.
Not wearing socks can cause blisters
Blisters are an excruciating condition caused by friction. Socks act as a barrier between your shoes and your skin; without it your shoes will rub excessively against your skin. When your feet become damp with sweat, they can lead to added friction. This causes fluid-filled sacks to form on your skin. Blisters can make walking highly uncomfortable and can also lead to more severe infections.
Not wearing socks can lead to foot infections.
Excess sweat and moisture are the perfect breeding ground for bacteria. Fungus and other germs thrive in this type of environment. If your feet have any open sores on them, this bacteria can easily enter your body, leading to dangerous infections and compromising your health.
Not wearing socks can lead to smelly feet
When your feet sweat, bacteria build-up. While foot sweat is odorless on its own, without socks, the sweat can't be wicked away from your skin, creating an abundance of germs on your feet. Not only is this highly unhygienic, but it can also quickly lead to foul odors.
Not wearing socks can ruin your new sneakers
A good pair of running shoes are expensive! Not wearing socks will cause sweat and bacteria to build up inside your shoes, causing them to smell and leaving them dirty and worn out. Protect your new shoes by always wearing socks inside them.
Should I be wearing socks with my sneakers?
Absolutely! If you want to give your feet the best care possible, always show them some love by wrapping them in a comfortable pair of socks. These will help keep your feet dry, regulate the temperature inside your shoes, and prevent blisters, bacteria growth and disease. Plus, you won’t have to worry about having stinky feet again!
January 21, 2022
Winter sports are synonymous with Canada. The fact that it's cold and snowy out for 4-5 months of the year means winter sports are extremely popular both as avenues of fitness and a pastime. Using winter sports to stay active during the cold winter months will promote good foot health so you can keep up with your fitness goals - and have fun while you do it! Staying active is also one of the best ways to keep your feet healthy (and for our overall health too).
Above all, there are four sports that are particularly popular:
Ice hockey
Alpine skiing
Snowboarding
Cross-country skiing
These four sports all are unique in that they require specialized equipment, and specifically footwear. In this article, we'll explain the mechanics of each sport, what to do when choosing footwear, as well as common foot conditions to consider when partaking in each winter sport.
Ice hockey
Ice hockey is Canada's national winter sport. From youth to adults, hockey is a popular form of exercise. As an extension, ice skating is also quite popular - you get just the skating portion, without the need for a hockey stick. Here in Toronto, there are plenty of ice rinks to play leisurely hockey. Additionally, there are public spots to skate like Union Station, Nathan Phillips Square, the Bentway, Harbourfront Centre Rink, College Park, and Grenadier Ice Pond.
Ice skates
Ice skates are footwear with a single blade affixed to the sole. A proper fit for hockey skates should fit 1-1.5 sizes smaller than your street shoes. Your toes should barely touch the end of the toe box while having no more than 1/4 inch of space in the heel. Skates that are too big result in blisters and a noticeable decrease in skating ability due to a lack of ankle stability. Skates that are too small cramp the toes and put the foot under considerable pressure with each stride. The tightness of the boot leads to a loss of circulation, limiting the function of the foot.
Common ice hockey and skating foot conditions
Athlete's foot: Fungi love warm, moist environments, such as communal showers, locker rooms and around public swimming pools. We recommend wearing flip-flops or shoes in these places so that your skin won’t come into contact with any infected surfaces.
Blisters: Skates that are too big can cause blisters as the friction caused by your moving foot can damage the skin.
Foot odour: Hockey skates are notorious for creating foot odour. The fact that they sit in your hockey bag between uses, and are cool, moist places, means fungi thrive. Use antiperspirant powder, and ensure you properly dry your skates between uses.
Plantar fasciitis: Those who play hockey may develop plantar fasciitis because of the stiffness and lack of support of hockey skates. Plantar fasciitis is a common foot condition that causes your plantar fascia (the connective tissue that runs between your toes and heel) to become inflamed and irritated. This results in severe heel pain. If you feel as though your skates lack the proper arch support, Superfeet makes a skate-specific insole called the Superfeet CARBON Pro Hockey insoles.
Downhill skiing
Downhill skiing is one of the most popular winter sports. Here in Toronto, there is great access to downhill skiing both in southern Ontario as well as in upstate New York or in Vermont. Common ski destinations include Blue Mountain Resort, Holiday Valley Ski Resort, Mount Louis Moonstone, Bristol Mountain, Greek Peak Mountain Resort, Horseshoe Resort, and Hockley Valley Resort. Downhill skiing is typically best done between December and March when there is adequate snow.
Ski boots
When it comes to downhill skiing foot care, the most important consideration is ski boot fit. Ski boots fit differently than your regular footwear. Properly fitted ski boots are the single most important factor for skiing. (They fit differently than regular footwear.) Modern alpine ski boots have rigid soles and attach to the ski at both toe and heel using a spring-loaded binding.
Downhill (also known as alpine) ski boots fit snug, with your toes touching the end of the ski boot, but not to the point of being cramped. Ski boot sizing also varies from your regular shoe size. Downhill ski boots use what's called the Mondopoint sizing system. This is a measure of your feet in centimetres. The tighter the fit, the more control you will have over your skis. This creates the possibility for pressure points and pain, so finding your exact size is important. If the boot is too big, your toes have too much wiggle room, and will likely cause blisters. If the boot is too tight, it may reduce circulation (which will make your feet colder), and also cause blisters because of cramping.
It's important to note that ski boots only come in full-size increments (24.5, 25.5, 26.5, etc.). You can achieve a half-size fit but technically the boot is identical to the full-size up or down. The half-size is achieved by using a thicker inner shell.
One final consideration is arch support. Ski boots don't have great built-in insoles so over-the-counter insoles like Superfeet provide a cost-effective and comfortable solution for when you're on skis.
Common skiing foot conditions
Frostbite: ski conditions are often cold, and you can be outside for hours on end. Prolonged exposure to cold puts your feet at risk of frostnip or frostbite. Invest in a quality pair of socks (like Merino wool) that both wick moisture away from your feet, and stay warm.
Athlete's foot: Fungi thrive in dark moist areas and feed on keratin – a primary component of the epidermis (the outer layer of human skin). This means that our feet, which spend most of the day bound up in socks and shoes, present an ideal environment for the proliferation of a fungal infection. Athlete's foot thrives on damp socks or tight-fitting footwear, especially those made of non-breathable materials. Another word of caution: if you're renting equipment, beware of possible fungus. Shared rentals can be ripe with the type of fungus that causes athlete's foot and toenail fungus. These conditions stem from dark, warm, and moist environments - in other words, the exact kind of environment of ski boots. To reduce your risk of foot fungus, rub your feet with antiperspirant before skiing to keep your feet dry, and do a proper wash of your feet afterwards.
Blisters: With boots too tight, blisters will form where there is continuous pressure. If the boots are too loose, blisters and chafing will occur where rubbing takes place, usually at the heel and sides of the feet. Additionally, excessive sweat build-up promotes ski boot blisters and chafing.
Discoloured toenails: If your boots are too tight, you run the risk of damaging your toenail. Discoloured toenails are caused by trauma to the toenail. It may start out as a reddish-purple colour and then gradually change to black. This can be due to major trauma, such as dropping something on your toe, or repetitive minor traumas, such as exercising in shoes that are too small. The black colour typically comes from bruising or blood beneath the nail.
Snowboarding
Ever since its introduction in the 1960s, snowboarding has become increasingly popular, with skiers and snowboarders now sharing the slopes. Like skateboarding, the feet are loosely bound perpendicular to the board. Generally, the chance of injury to the lower body is less in snowboarding than it is in skiing.
In snowboarding, your feet do not release if you fall, whereas with skiing your skis detach. The mechanical support provided by the feet being locked to the snowboard has the effect of reducing the likelihood of knee injury – 15% of snowboard injuries are to the knee, compared with 45% of all skiing injuries. However, upper body injuries (like to your torso, or wrists), are much higher amongst snowboarders.
Still, snowboarders are prone to injury to their feet and legs - specifically sprains, which account for around 40% of injuries.
Snowboard boots
Snowboard boots are built dissimilarly from ski boots. They're much less rigid, more comfortable, and provide greater flexibility.
Snowboard boot sizing is very similar to street shoe sizing except it’s much more important to get right. Your feet should be comfortably snug within your boots without having any pinches or pokes that can cause poor circulation. Your toes should be able to wiggle slightly but not be able to move forward or backwards. Buying boots that are a little snug is a good idea because boots tend to loosen with time and can open up some space after a while. Additionally, snowboard boots are often laced. This means you can customize the fit (or lacing system) like you can with your shoes.
Snowboard boots don't need as snug a fit because your feet are strapped into the board. This means you're less likely to need boots that may be tighter-fitting.
Common snowboarding foot conditions
Frostbite: like with skiing, frostbite, and frostnip are common foot conditions experienced by snowboarders. Pack a warm pair of socks, or use toe warmers for added heat.
Athlete's foot
Blisters: With boots too tight, blisters will form where there is continuous pressure. If the boots are too loose, blisters and chafing will occur where rubbing takes place, usually at the heel and sides of the feet. Additionally, excessive sweat build-up promotes snowboard boot blisters and chafing.
Foot odour
Twisted ankles: snowboarder's ankle. Fractures of the talus bone are rare in other sports but account for 2% of snowboard injuries – a lateral process talus fracture is sometimes called "snowboarder's ankle" by medical staff.
Cross-country skiing
Cross-country ski boots are fortunately less like ski boots and more like bicycle shoes. Downhill ski boots are heavier, stiffer, and have a higher cuff, whereas cross-country ski boots are lighter, have a lower cuff, and are more flexible as the attachment system is built differently.
Generally, cross-country skiing is great for your fitness, as it's a full-body workout. As with running in winter, proper stretching is vital before cross-country skiing. In cross-country skiing, the heel goes up and down constantly. Without properly loosening up first, the motion can result in painful Achilles tendinitis and plantar fasciitis, among other problems.
Common cross-country skiing foot conditions
Frostbite
Athlete's foot
Blisters
Foot odour
Achilles tendonitis: Because the heel is not locked into place with cross-country skiing, the Achilles heel is more prone to aggravation. Achilles tendonitis is a painful condition that occurs when the Achilles tendon (the tendon at the back of the ankle that connects your heel to your calf) becomes inflamed. It is characterized by pain and swelling above the back of the heel when running or walking. As it progresses, it can make climbing stairs, or any movement involving the foot and ankle, very difficult.
