September 18, 2023
Although it may sound scary, ankle cracking isn't necessarily a sign to worry about. Often, ankle cracking is normal and, fortunately, harmless.
There's a minor chance ankle popping can signify an underlying condition like a sprain or tendon damage, but that's not generally the case. Ankle cracking or popping when rotating can be a common occurrence for some people.
However, this doesn't mean you should ignore ankle cracking altogether. You should monitor and assess whether you experience pain elsewhere or any other symptoms associated with the ankle popping (for instance, deep pain that could be a sign of a stress fracture). Understanding your recent history also helps - be extra careful if you've experienced a recent injury or trauma.
Whether severe or a non-issue, we recommend brushing up on the possible reasons your ankle cracks when rotating. Read more in our comprehensive guide below.
Gas bubble release
The most common cause of ankle cracks when rotating is cavitation. When you rotate your ankle, the movement can cause tiny gas bubbles to form and collapse within the synovial fluid that lubricates the joint. This sudden collapse of gas bubbles can produce an audible cracking or even popping sound. Ankle cracking in this context is normal and harmless.
Ligament or tendon movement
Ankle cracks when cracking can also be due to the movement of ligaments or tendons over bony structures in the ankle joint. They may produce a popping sensation or sound as they shift during rotation.
Tendon snapping
Why Your Ankle Cracks When Rotating
Sometimes, a tendon can snap over a bony prominence in the ankle, leading to a popping sensation or sound. This typically occurs due to repetitive movements or increased physical activity.
Scar tissue or adhesions
Past injuries or trauma to the ankle may create scar tissue or adhesions around the joint. These tissues may stretch or release during ankle rotation, causing a cracking noise.
Joint instability
Ankle cracking can be associated with joint instability. If the ligaments supporting the ankle are lax or weakened, the bones may move more than usual during rotation, leading to a popping sensation.
Arthritis
Occasionally, arthritis or inflammation in the ankle joint can cause cracking or popping sounds during movement. This is often accompanied by pain and stiffness.
Synovial cysts
Synovial cysts are fluid-filled sacs that can develop within the ankle joint. These cysts may cause cracking or popping sensations when they move or change position during ankle rotation.
Bone-on-bone movement
In rare cases where there is existing significant wear and tear in the ankle joint, bone surfaces may rub against each other during movement. This results in cracking sounds. Be careful with bone-on-bone friction; it's a recipe for developing bone spurs, which are calcium deposits that build up over time into outgrowths.
How do I know when ankle cracking is severe?
In most cases, ankle cracking during rotation is benign and not a cause for concern. However, we recommend seeing a professional if you experience pain, swelling, or instability along with the cracking or other concerning symptoms accompanying the cracking. They can thoroughly evaluate and provide appropriate advice or treatment based on the underlying cause.
How do I prevent or reduce ankle cracking?
To reduce the occurrence of ankle cracking and maintain ankle health, you can consider the following preventive measures:
Regularly perform ankle exercises to strengthen the muscles supporting the joint.
Warm up properly before physical activity to prepare the ankles for movement.
Avoid excessive or forceful rotation of the ankles, especially if it causes pain or discomfort.
Wear appropriate footwear that provides support and cushioning for the ankles.
July 24, 2023
Heel spurs are bony growths on the heel bone that look like small bumps on the heel. Although they can’t be removed entirely without surgery, there are several non-surgical treatment options that can provide heel spur relief and maximize your quality of life.
Heel spurs often cause pain and discomfort, especially during weight-bearing activities. The most common form is called a calcaneal spur, which is a bony projection that forms around the calcaneal bone, the strongest, most significant, and posterior-most bone in the feet.
Surgery is only sometimes the best option. Exhausting non-surgical treatment options should come before more intrusive options, especially considering heel spur pain can be managed in several ways. If conservative measures do not provide relief or the pain worsens, you should consult a healthcare professional or foot specialist who can evaluate the condition and recommend further treatment options.
This article outlines some non-surgical treatment options and lifestyle changes for heel spur relief.
Regular rest and icing
Resting the affected foot and applying ice packs for 15-20 minutes several times daily can help reduce inflammation and pain. Allowing adequate rest between activities or when your heel spur flares up provides time to reduce inflammation and swelling. Additionally, rest allows the surrounding muscles to rebound and recover so you don’t overstress certain parts of your foot.
Pain relief medication
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation associated with heel spurs. However, following the recommended dosage and consulting a healthcare professional is essential.
Physical therapy
Specific exercises and stretches can help elongate and strengthen the muscles and tendons in the foot, providing relief from heel spur pain. A chiropodist can recommend the proper exercises to incorporate into your routine to help strengthen and stretch the calf muscle, which is often the culprit for heel pain. Regularly performing stretching exercises for the calf muscles and plantar fascia can help relieve tension and reduce pain associated with heel spurs. These sorts of exercises and stretches shouldn’t just be done when you’re in pain. Incorporate them into your daily routine as part of your lifestyle.
A chiropodist may also recommend treatments such as shockwave therapy, a non-invasive treatment method that uses soundwave pulses. While the name may cause you to assume electrical impulses are at work, they’re actually mild-frequency soundwaves. These soundwaves penetrate through the skin at the site of an injury, which triggers your body to amp up its healing abilities. Very little (if any) pain is involved in the process.
Custom orthotics or inserts
Custom or over-the-counter orthotic shoe inserts can help support the arch and cushion the heel, reducing pressure on the heel spur and providing pain relief. These inserts can be used in both athletic and everyday shoes. You can supplement your shoes with heel cushions or pads for extra heel relief.
Supportive footwear
Wearing shoes that provide proper arch support, cushioning, and shock absorption can help alleviate heel spur pain. Look for shoes with a padded heel and good arch support. For instance, ASICS provides a variety of lines of shoes for various foot types.
Night splints
Wearing a night splint while sleeping can help stretch the plantar fascia and calf muscles, reducing morning heel pain associated with heel spurs. Heel spur pain is typically at its most intense in the morning, and wearing a night splint helps stretch out your calf, reducing tension on your heel during the first few steps of the day.
Weight management and diet
Maintaining a healthy weight, specifically aiming to reduce sudden and significant fluctuations in weight, can help alleviate stress on the feet and reduce heel spur pain. Sudden weight changes or changes to diet can put added stress on your feet and legs while your body adjusts. Following a healthy diet while also exercising can help improve the feeling of your feet and body overall.
June 26, 2023
Heel spurs are bony growths on the heel bone (calcaneus). Bone spurs on the heel are often associated with plantar fasciitis, in which the plantar fascia, a thick band of tissue along the bottom of the foot, becomes inflamed. A heel spur is the most common bone spur.
In minor cases, you may experience discomfort in the heel from time to time. In more severe cases, the bony outgrowth may protrude from the heel and a bump on the underside of the foot. Generally, the larger the outgrowth, the more sensitive your heel becomes to stress, which can exacerbate the condition. However, roughly 15-30% of cases are asymptomatic with no pain.
In this post, we uncover the causes, symptoms, and treatments for heel spurs, so you can kick discomfort to the curb and get back on your feet. Ready to say goodbye to heel pain? Read more below.
Causes of Heel Spurs
The primary cause of heel spurs is repetitive stress to the foot, which can lead to the formation of bony growth on the heel bone. Microtears typically cause the initial onset of heel spurs due to the repetitive stress associated with standing upright and weight-bearing. These microtears can be caused by the following:
Plantar fasciitis
Plantar fasciitis is the top contributor to heel spurs. The condition involves inflammation and irritation of the plantar fascia, leading to pain and swelling in the heel.
Flat feet or high arches
Flat feet or high arches are two foot conditions that can stress the heel more, leading to heel spur formation.
Excessive weight or obesity
Being overweight puts additional stress on the feet and can increase the risk of developing heel spurs.
High-impact sports
High-impact activities like running, ballet, or jumping can put added stress on the feet. Over time, repeated impact to the foot and heel can lead to heel spur formation.
Inadequate footwear
Improper footwear can stress the heel and lead to heel spurs over time. For instance, wearing worn-out shoes, using footwear for which it's not designed, or wearing footwear unsuitable for your foot type.
Symptoms of Heel Spurs
There are a few telltale signs of heel spurs with symptoms entirely isolated to the heel of the foot. Symptoms include:
Pain in the heel, especially with walking or running
Tenderness and swelling in the heel area
Redness or warmth in the heel area
A bony protrusion on the heel bone, which may feel like a bump or be visible through X-rays
You may experience numerous symptoms or just a single symptom of heel spurs, depending on how long you've experienced discomfort. The treatment method should match the level of symptoms you experience.
How to Treat Heel Spurs?
Heel spur treatment addresses the condition's underlying cause and may include rest, stretching exercises, footwear changes, orthotic devices, medications, physical therapy, or surgery. If you are experiencing heel spur symptoms, seeking medical attention for proper diagnosis and treatment is essential.
Learn more about some of the more common treatment options for heel spurs below:
Rest and ice
The number one treatment method for heel spurs is resting and icing. Resting the affected foot and applying ice can help to reduce inflammation and pain.
Stretching exercises
Stretching exercises can help to loosen the plantar fascia and reduce stress on the heel. You may find relief in stretching the calf muscle, which reduces the load and stress on the foot and heel. Specifically, tight gastrocnemius, soleus, and other posterior leg muscles are common in plantar fasciitis patients. Here are eight practical heel spur stretching exercises you can perform at home.
Footwear changes
Proper footwear can help reduce heel stress. Wear shoes with good arch support and adequate cushioning. It would help if you also chose your footwear according to how you use them. For instance, buy and use running shoes for running. Buy and use work boots for the job. Footwear should meet the demands of the activity, which can help protect your feet and keep them healthy.
Custom orthotics
Custom orthotics can help to support the foot and reduce stress on the heel. The goal of orthotics is to redistribute weight and load away from the heel specifically.
Physical therapy
Physical therapy focuses on strengthening the muscles and tissues in the heel and the foot. A more balanced foot allows muscles to work together in unison without overstressing the heel.
Surgery
As with bone spurs, the only removal method is surgery. As such, surgery may be an option in more severe cases of heel sours to remove the bony outgrowth entirely, which can help repair damage to the surrounding tissues.
April 15, 2023
Plantar fasciitis is one of the most common foot conditions out there, and it can also lead to another lesser-known condition --- heel spurs. Many foot conditions develop from poor lifestyle habits and neglecting proper footwear, foot hygiene, etc. That said, some conditions co-exist and present themselves after another condition is already present. This is the relationship that heel spurs have with plantar fasciitis; the former results from the latter.
This is good news in the sense that you can educate yourself on exactly what to do to prevent heel spur formation. This includes strengthening exercises and stretches you can perform at home to manage your plantar fasciitis. Additionally, you can benefit from a wide array of services from a Toronto foot specialist, including orthotic fittings and footwear recommendations. Feet First Clinic is here to give you some crucial info on heel spurs! If you have plantar fasciitis, you'll want to learn about how to prevent heel spur formation and how you can treat this condition if it does occur.
What is a Heel Spur?
A heel spur is a type of bone spur. More specifically, a spur is a smooth, bony growth made from calcium deposits that can take months to accumulate. According to Web MD, heel spurs form on the underside of the heel bone.
Commonly, heel spurs are a complication that can present in those who have plantar fasciitis. The latter is a condition that arises when the plantar fascia ligament becomes inflamed. This ligament connects your heel bone to your toes. People with spurs may notice heel pain, but it is usually a symptom of plantar fasciitis and generally not from the spur itself. That said, sometimes heel spurs do come with symptoms.
Heel Spur Symptoms
This plantar fasciitis complication is usually pain-free and asymptomatic. As a general rule, any noticeable heel pain is likely from plantar fasciitis and not from spurs. That said, in some cases, the following symptoms may be present as a result of heel spur formation:
Intermittent or chronic heel pain. It may begin as a "sharp jab" and progress into a dull ache. This pain may flare up after exercise that places pressure on the heel (walking, running, etc.).
Mobility problems.
Heel swelling.
Foot callus formation on the bottom of the heel. Your body is responding to the protrusion and attempting to provide extra protection and padding.
How Do Heel Spurs Develop?
If you're one of many people with plantar fasciitis, disregarding simple treatment methods for your inflamed plantar fascia can lead to heel spurs. Athletes with unchecked plantar fasciitis who spend time running and jumping are especially at risk; however, all plantar fasciitis patients are vulnerable.
Heel spurs develop when the ligaments and muscles in the feet experience consistent strain. You can also develop heel spurs after repeated vigorous activity eventually tears the membrane on the heel bone. As a general rule, heel spurs take months to build. This means you have plenty of time to manage your plantar fasciitis and avoid this foot condition.
I Have Plantar Fasciitis. How Can I Prevent Heel Spurs?
If you follow some simple treatment routines for plantar fasciitis, you can significantly reduce your chances of experiencing heel spurs. Not only that, but there are plenty of things you can do from home to manage plantar fasciitis. One of the best treatment options is routine foot stretches and strengthening exercises.
It's best to do these stretches and exercises at least twice per day, preferably before and after physical activity. Alternatively, you may notice your plantar fasciitis pain flares up in the mornings. If this sounds like you, you can do your first round of exercises when you wake up. These exercises and stretches help loosen your muscles and allow you to cope with heel pain. Below you will find some excellent exercises that help those with plantar fasciitis manage and control pain flare-ups. Click on the links for easy-to-follow demonstrations!
Plantar Fasciitis Exercises
Toe flex and raise
Towel stretch
Golf ball stretch
Rolling a tennis ball or frozen water bottle under the foot helps strengthen your muscles and soothes inflammation.
Plantar Fasciitis and Heel Spurs: Other Treatment Options
In some cases, heel spurs may catch up with you before you can prevent them. If this sounds like you, don't worry. In the unlikely case that they come with symptoms, there are plenty of treatment options available. Most treatment options for heel spurs are the same methods used to treat plantar fasciitis. So, it's always wise to try and prevent spurs before they have a chance to start forming. Here are some beneficial treatment options:
The stretches and exercises linked above.
Splinting, bracing and taping: A chiropodist can give you a splint or boot cast. This helps the inflamed plantar fascia heal by preventing it from tightening during rest periods. Chiropodists can also use therapeutic tape to hold the plantar fascia in place and reduce excess strain.
Custom orthotics provide cushioning and heel support, thus helping people cope with day-to-day heel pain. Everyday use of custom orthotics can also help refine your biomechanical movement and gait(the way you walk). This sets you up for success and prevents heel spurs from developing again.
A footwear overhaul: replace all ill-fitting footwear with shoes that provide heel support, including orthopaedic shoes. Chiropodists can offer footwear advice, and Feet First Clinic staff can provide shoe fittings.
Superfeet insoles are high-quality over-the-counter insoles that easily fit into your shoes. They can help you manage heel pain and provide other benefits, like long-lasting cushioning.
Do You Need a Foot Clinic? Contact Feet First Toronto!
Plantar fasciitis and heel spurs can be challenging to manage on your own. That's why our trusted chiropodists are available six days a week to give you the treatment and education you deserve. Our Bloor West foot clinic is equipped with knowledgeable staff and the guidance you need to get you feeling as happy and healthy as possible. Also, be sure to consult our product catalogue for more information on what's in store in our one-stop shop!
March 13, 2023
Arch pain is among the most common forms of foot discomfort. It can be particularly uncomfortable because of how critical the arch and heel are to the foot. The arch is the supporting foundation of our feet and appropriately resembles the shape of an aqueduct. Given the daily demands of life, it's easy to see how these structures can become overworked and damaged. The most common cause of arch pain and heel pain is a condition called plantar fasciitis.
Keep reading to learn about the most effective plantar fasciitis treatments, including shockwave therapy, custom orthotics, and pain management solutions, to help you conquer the pain of plantar fasciitis for good.
What's plantar fasciitis?
Plantar fasciitis is when you experience pain or discomfort in the heel and underside of the foot - including the arch. Inflammation or irritation of the plantar fascia, a thick band of tissue that extends between the heel bone and the arch, triggers plantar fasciitis.
Symptoms of plantar fasciitis may include:
Pain in the heel or underside of the foot. Pain may peak in the morning or after prolonged periods of standing or walking.
Stiffness and tenderness in the foot.
Swelling or redness in the foot.
Difficulty walking or standing for long periods.
What causes plantar fasciitis?
Plantar fasciitis is a common condition, especially among athletes and people who spend long periods on their feet. Understanding the source of your plantar fasciitis can help determine the best plantar fasciitis treatments for you. Causes of plantar fasciitis include:
Overuse: Repetitive activities that stress the plantar fascia, such as running, jumping, or standing for long periods, can overwork the plantar fascia, leading to inflammation and pain.
Lower leg biomechanics: Some foot structures can stress the plantar fascia and increase the risk of plantar fasciitis. Flat feet or high arches, for instance, may cause plantar fasciitis by adding stress to the muscle group.
Footwear: Improper footwear that (1) doesn't provide enough arch support, (2) doesn't have enough support or cushioning, or (3) doesn't fit properly can all contribute to plantar fasciitis.
Age: Plantar fasciitis is common in people over 40, as the plantar fascia loses elasticity and becomes more prone to injury with age.
Medical conditions: Obesity, diabetes, and osteoarthritis can increase the risk of plantar fasciitis.
Tight or weak muscles: Tight muscles in the calf or foot can put extra stress on the plantar fascia, leading to inflammation and pain.
Weight: Sudden weight gain can add stress to the plantar fascia before your body acclimatizes to the high support requirement.
The causes of plantar fasciitis can vary from person to person, and a combination of factors may contribute to the development of the condition. Consulting with a healthcare professional, such as a chiropodist, can help identify the underlying causes of your plantar fasciitis and guide appropriate treatment.
What are the effective treatment methods for plantar fasciitis?
There are many effective treatments for plantar fasciitis. Depending on the severity of the condition, you can treat the pain and discomfort yourself or be better off seeing a foot specialist. We recommend the following treatments for plantar fasciitis:
Rest
Avoiding activities that cause pain can help reduce inflammation and allow the plantar fascia to heal. Rest is the number one treatment method for plantar fasciitis as you remove the source cause. You may only need a few days of recovery, but more severe cases may need up to 4-6 weeks. After adequate rest, you may slowly resume physical activity and be on your feet.
Ice
Applying ice to the affected area can help reduce pain and swelling. You can freeze a water bottle, and rest your foot on top of it while sitting. The cold therapy reduces inflammation.
Footwear modifications
Wearing supportive shoes or inserts can help reduce stress on the plantar fascia and improve foot biomechanics. You should also remove ill-fitting footwear from your closet. Instead, choose one of our best shoes for plantar fasciitis relief.
Physical therapy
Physiotherapy and massage therapy effectively treats plantar fasciitis if you prefer not to DIY. At home, you can self-massage by rolling a tennis ball or frozen water bottle under the foot. Self-message strengthens the foot arch muscles and relieves tension in the inflamed plantar fascia.
Stretching and strengthening are also critical parts of plantar fasciitis treatment. Towel stretches, calf stretches, tennis ball rolls, and marble pickups can help strengthen the arch and heel. Find out how to effectively do plantar fasciitis exercises here.
Shockwave therapy
This non-invasive innovative treatment delivers high-energy sound wave pulses to the affected area. It triggers your body's natural healing response to repair the plantar fascia and reduce pain. Shockwave therapy is scientifically proven to be a highly effective treatment for plantar fasciitis pain persisting longer than six months.
Custom orthotics
Custom orthotics and orthopedic shoes support the arches of your feet and reduce stress on the plantar fascia. Both also encourage proper heel-to-toe gait, which, combined with arch support, can prevent a recurrence.
Taping
Taping isn't just for sports. Elastic therapeutic taping techniques may prevent unwanted movements that increase strain on the plantar fascia. For example, research finds that “in the short-term, taping is beneficial in treating plantar fasciitis. The best evidence exists for low dye taping and calcaneal taping.” Behind-the-scenes, taping provides stability and structure to the muscle group. Our chiropodists at Feet First Clinic can skillfully and therapeutically tape the feet and toes to treat and prevent a variety of foot conditions and deformities.
October 31, 2022
In Ontario, there are two terms for a foot specialist: a chiropodist and a podiatrist.
Many prospective patients ask themselves if there is a difference between the two occupations. They assume there must be since there wouldn't be two words for one specialty, right?
But the truth is, there are very few differences between chiropodists and podiatrists. Even if you research the definition of both professions, you can be left feeling just as confused as when you started. You'll often find that the internet tells you that they are healthcare professionals who tend to the feet, so what gives?!
Despite your confusion, there are some reasons medical experts split foot care experts into two categories. Let's explore why the healthcare world doesn't simply settle on one term!
Podiatry and Chiropody: Key Differences
Now that we have a clear understanding of each profession, the question remains; why does the medical industry insist on preserving two terms for foot specialists?
The terms are not interchangeable, despite how similar they are. Let's look at why.
Education
It takes longer to become a podiatrist. According to the Ontario Podiatric Medical Association, podiatrists must complete a Doctor of Podiatric Medicine (D.P.M.) degree. This is a four-year post-baccalaureate program. On the other hand, chiropodists complete a post-secondary diploma in chiropody. Furthermore, both often have additional education in a science-related field from an accredited university.
Terminology and Word Choice
Even though they don't go to a traditional medical school, you can use the term "foot doctor" to describe a podiatrist, as podiatrists obtain their D.P.M. You should not use this term to describe a chiropodist, although "foot care expert" and "foot specialist" certainly qualify.
Diagnoses Communication
Podiatrists can "communicate a diagnosis" to their patients, which stems from Ontario law granting them one of the six primary care professions in the province. This does not mean that a chiropodist cannot participate in effective communication with their patient.
Specialties
With their background in sports medicine, a podiatrist may be a better fit for someone experiencing a foot/ankle fracture or sprain. They're also the only foot specialists able to perform surgeries on the forefoot bones. One may be able to argue that a podiatrist is better suited for a severe condition requiring surgical intervention. For example, surgery for severe heel spurs or bunions.
However, a chiropodist can also address foot conditions and may be a better fit for establishing follow-up visits, ongoing care, foot care treatments, and giving advice on managing your foot health.
For more information about the things a chiropodist can and cannot do, visit our FAQ.
Availability
As of May 2022, there are over 600 chiropodists and only 60 podiatrists in Ontario. With limited access to podiatry, it's important to reiterate that those suffering from foot issues can explore chiropody and don't have to wait for a podiatrist to become available. Of course, the exception is if you require bone surgery.
In addition, unlike a podiatrist, you do not need a referral to see a chiropodist (although your private extended benefits may require one for coverage).
Coverage
Podiatrists can bill OHIP. Chiropodists cannot bill to OHIP, but they can bill companies that offer extended healthcare coverage, like Manulife and Sunlife.
Can a Chiropodist and Podiatrist Treat the Same Conditions?
Unless you require surgery on the bones in your feet, or you are not covered by extended health insurance and need OHIP coverage, you can see a chiropodist instead of a podiatrist.
It can be difficult to schedule an appointment with a podiatrist, so there's no reason to neglect the expertise, kindness and care a chiropodist can offer you. Plus, they treat the same conditions as podiatrists, which include (but are not limited to):
Skin conditions such as calluses, corns, plantar warts, and cracked heels.
Toenail conditions like ingrown toenails, cracked toenails, and discoloured toenails.
Structural abnormalities that cause foot pain, like Plantar fasciitis, osteoarthritis, Rheumatoid arthritis, gout, and bunions.
Contagious conditions such as fungal toenail and athlete's foot.
Additional conditions like foot odour.
Diabetic foot care, assistance and guidance.
