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.
August 25, 2022
The term "shockwave therapy" can sound highly intimidating. It can conjure images of pain and torture, but fortunately, there is no need to worry! Shockwave therapy is a gentle and effective treatment method that can help reduce your pain and promote healing.
Keep reading to learn more about shockwave therapy and how it can benefit you!
What is Shockwave Therapy?
Shockwave therapy is a non-invasive treatment method that uses soundwave pulses. While the name may cause you to assume electrical impulses are at work, this therapy actually uses a very mild frequency of acoustic waves. 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.
Shockwave therapy was initially developed based on the same technology used to penetrate deep within the body to break down kidney and gallstones. The waves used in shockwave therapy are much lower in frequency, but their results have been just as amazing! Many people who undergo this therapy begin seeing results after just a few sessions.
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How Does Shockwave Therapy Work?
Also known as extracorporeal shock wave therapy (ESWT), this modality is becoming increasingly common in physiotherapy and foot clinics. Studies have shown that it is highly beneficial in helping many different conditions and injuries that deal specifically with tendons and ligaments. Shockwave therapy is best-suited for people with chronic, long-lasting conditions that don’t seem to respond to other treatment methods.
Shockwave therapy sends soundwave pulses through the skin to the injured area. It causes microtrauma to the tissue and prompts your body to speed up the healing process. This causes the body to send more blood and nutrients to the area which allows your body to heal itself naturally.
What to Expect During a Shockwave Session
Your chiropodist will take some time to assess your situation and determine if shockwave therapy is right for you. A gel-like substance will be applied to the affected area, and a small wand (similar to an ultrasound device) will be used to transmit the soundwaves to the affected area.
You will feel a slight pulsing sensation as the soundwaves are applied. Some people may experience very mild discomfort. If this occurs, inform your therapist and have them adjust the intensity of the shockwave machine. Each session will last approximately five to ten minutes, and most people require one weekly treatment for four to eight weeks.
Afterward, you will feel fine to go about your normal daily activities. You shouldn't have any lingering discomfort.
After your treatment, you should avoid taking anti-inflammatories or applying ice or heat to the area. Doing so will inhibit the body's healing response and may slow down your recovery time.
What Conditions can Shockwave Therapy Help?
Shockwave therapy is an excellent treatment method for any type of pain or injury affecting the connective tissue in the body, like tendons, ligaments or muscle tissue. Shockwave therapy can help if you suffer from any of the following conditions:
Plantar Fasciitis
Heel Spurs
Achilles Tendonitis
Shin Splints
Patellar Tendonitis
Tennis Elbow
Rotator Cuff Issues
Hip Bursitis
What are the Benefits of Shockwave Therapy?
If you are suffering from an injury that involves your tendons or ligaments, there are many benefits that shockwave therapy can provide:
It is non-invasive and causes minimal discomfort, both during the procedure and throughout the healing process.
Has very few side effects and a fast recovery time.
Can help relieve your pain after just one session.
Requires a short duration of therapy. Most people only need one shockwave therapy session per week for an average of four to six weeks.
Is relatively inexpensive when compared to other treatment methods.
Has an excellent recovery rate, especially in those who suffer from chronic pain and have not found relief from other methods.
Doesn’t require any sedation or medication.
Does Shockwave Therapy have any Side Effects?
This treatment method has few side effects; however, anyone suffering from circulatory problems or nerve or bone disorders should speak to their healthcare practitioner before accepting treatment. It should also be avoided by pregnant women.
Are you Considering Shockwave Therapy?
Shockwave therapy is an excellent option for anyone suffering from foot pain, plantar fasciitis, heel spurs, or other conditions affecting your connective tissues. It can provide many benefits, most notably its ability to help your body heal and significantly reduce your pain and discomfort.
May 2, 2022
There are numerous tendons, joints, muscles and bones in your feet, all of which maintain the spring in your step. However, this also means foot pain can occur in any area of the foot, including the bottom, around the toes, heels and at the top of the foot.
Pain at the top of the foot can be perplexing, especially if you haven't experienced it before. If you notice pain in this area, it could be for several reasons, like a foot condition, injury, or overuse.
Undoubtedly, you can manage foot conditions that cause the top of the foot pain with proper foot care. Medications and the help of a healthcare professional, often a chiropodist, can also do the trick.
While this is good news, there could be another reason behind the pain, like a mild injury. Fractures and broken bones could become progressively more painful if you ignore them. Furthermore, it's easy to neglect some of these injuries, like if you dropped something on your foot but didn't notice the pain until later.
Today we'll go over the possible conditions behind the pain on the top of your foot, and touch on some treatment options!
Foot Conditions That Cause Pain on the Top of the Foot:
Extensor tendonitis
Gout
Bone spurs
Osteoarthritis
Rheumatoid arthritis
Extensor Tendonitis
Straining the extensor tendons (located on the top of the foot) can lead to extensor tendonitis, one of the most common causes of pain on the top of the foot. Extensor tendons can become inflamed and irritated for numerous reasons, leading to a nagging pain that may affect your daily life. Symptoms include aching, swelling and stiffness.
Extensor tendonitis is common in people who work on their feet all day and wear the wrong shoe size (i.e.: shoes that are too small). Physically active people who neglect to wear supportive footwear can also experience this condition. Luckily, extensor tendonitis is manageable with proper foot care and investing in proper fitting supportive shoes that match your foot type and gait pattern. At-home treatment options include resting with your foot elevated and compression with an ice pack. You can also make an appointment with a chiropodist to get custom orthotics to correct any underlying biomechanical issues that are contributing to the issue.
Gout
Gout is a form of arthritis and a foot condition that affects the joints in our feet. The culprit behind gout is uric acid, which accumulates and causes severe pain and deformities in the foot. According to Medical News Today, it generally affects the big toe. However, over time, gout attacks work their way up and can cause pain at the top of the foot as well. The pain caused by uric acid can come on suddenly and intensely. Redness and swelling, accompanied by the protrusions, can also occur.
Gout can look similar to an extremely large bunion, presenting as a red mass on the side of the foot. The pain and redness can then radiate to the top of the foot. American Family Physician notes that women are at more risk of developing gout after menopause, with men between the ages of 30 and 50 being more susceptible. Pre-existing conditions such as alcoholism, cancer, obesity and diabetes can also increase your risk of developing gout.
Treatment methods for gout include non-steroidal anti-inflammatory drugs and prescription medications. Lifestyle changes can also go a long way for those suffering from gout. Eliminating certain foods and exercising more frequently can help control flare-ups for those with chronic gout. Strengthening the muscles in your feet and lower body will also help control muscle and joint damage caused by recurrent gout attacks. A chiropodist can also make footwear recommendations, including orthopaedic footwear. Supportive footwear can help patients manage the joint pain and participate in other helpful activities, like exercise.
Of course, gout is quite debilitating and can make exercise can seem daunting or outright impossible. That’s why we compiled the following resources with great accessible beginner exercises specifically catered for people dealing with the limitations of foot conditions. We also included suggestions and tips for how you can modify each exercise to accommodate your specific needs:
A Beginner’s Guide to Exercises for Relieving Arthritis - Part 1;
A Beginner’s Guide to Exercises for Relieving Arthritis - Part 2;
Feet First Clinic’s Pinterest Stretching Board
Bone Spurs and Osteoarthritis
A bone spur, also known as an osteophyte, is a painful bone formation that protrudes from an affected area. They develop along the edges of the bone. One of the most common risk factors for a bone spur on the top of the foot is having osteoarthritis, a form of arthritis that causes joint cartilage to deteriorate. Osteophyte formation is our body's attempt to make up for the damage to our joints.
That said, you don't have to have osteoarthritis to develop a bone spur at the top of the foot. Certain physical activities can put you at risk, such as dancing or running. Being overweight and wearing ill-fitting footwear is another common risk factor. Treatment for osteoarthritis and bone spurs in the foot include over-the-counter pain relievers and physical therapy. Regular stretching and lightweight exercises that strengthen the muscles in your feet, legs and core is one of the most effective long-term solutions for managing and preventing osteoarthritis.
A foot specialist can also recommend and point you in the direction of comfortable, supportive footwear. Shoes should provide enough room in the toe box, strong arch support, and good cushioning to help absorb shock and relieve pressure and strain on the joints in your feet. This will help you manage daily activities. A chiropodist may also fit you for custom orthotics - the perfect accompaniment to your shoes.
Rheumatoid Arthritis
Foot pain at the top of the foot can also be associated with Rheumatoid arthritis, a chronic autoimmune disease that attacks the tissue that lines your joints (synovium), causing deformity and pain. If you have this condition in your feet, you may notice intermittent “flare-ups” of stiffness and pain around your toes and the top of your foot. Rheumatoid arthritis can affect any joints and ligaments in your feet, so pain at the top of the foot is not uncommon. You may also experience swelling or warmth caused by joint inflammation.
Genetics, combined with environmental factors that trigger inflammation (i.e.: inactivity, unhealed injures, and biomechanical issues) are often associated with rheumatoid arthritis. There is currently no cure, but pain management services from a healthcare professional can greatly improve your quality of life.
Regular stretching and strengthening exercises and physical activity is one of the most effective ways to treat and manage rheumatoid arthritis. Stronger muscles can better support the joints, which reduces strain and inflammation. Movement itself also physically breaks up inflammation, which reduces stiffness and decreases pain. That’s why it’s imperative for people with rheumatoid arthritis to stay active. Physiotherapy can also be highly beneficial for mobility. Be sure to look for a physiotherapist who does active rehabilitation (i.e.: exercise therapy). You can also check out the arthritis exercise resources mentioned above.
Since deformities are another common symptom, services such as nail care, callus management, and supportive footwear suggestions from a chiropodist are also effective treatment tools. Your family doctor may recommend anti-rheumatoid and anti-inflammatory medications to help manage your pain and the disease progression.
None of These Sound Like You?
Other Possible Causes of Top of the Foot Pain Include:
Ganglion cysts
Sprains and broken bones
Blunt trauma injury (dropping a heavy object on your foot)
Fractures (particularly of the fifth metatarsal, a bone on the outer edge of the foot that connects to the little toe)
Bunions
July 6, 2021
On the surface, our feet appear to be pretty simple: five toes, your heel, your arch, and your toe's knuckles. Nothing too complicated.
The number of bones tells a different story. Each foot is made up of 26 bones, 30 joints and more than 200 muscles, tendons and ligaments. In fact, nearly 1/4 of the body's bones are in our feet. This network of tiny bones are intricately arranged to provide us with the flexibility, support and balance we need for different kinds of movement.
So what are all of these bones called? What do they do? And where are they in the foot?
In this article, you'll find a rundown of the bones in the foot, and some common injuries that affect them.
What are the bones of the foot called?
Generally, since we have five toes, bones in the feet are grouped in fives. For example, there are five metatarsals and five tarsals. Below you'll find the primary bones in our feet.
Talus
The bone on top of the foot that forms a joint with the two bones of the lower leg - the tibia and fibula. The ankle joint allows your foot to move up and down, and transfers weight from the lower legs to the foot. There are interestingly no muscles that attach to the talus, a rarity in the human body.
Calcaneus
The largest bone of the foot, which lies beneath the talus to form the heel bone (hence why it is also referred to as the heel bone). According to the American College of Foot and Ankle Surgeons, the calcaneus is often compared to a hardboiled egg because it has a thin, hard shell on the outside and softer, spongy bone on the inside. When the outer shell is broken, the bone tends to collapse and become fragmented.
Tarsals
Five irregularly shaped bones of the midfoot that form the foot's arch. The tarsal bones are the cuboid, navicular and medial, intermediate and lateral cuneiforms.
Metatarsals
Five bones (labeled one through five, starting with the big toe) that make up the forefoot. Metatarsals are numbered one through five, starting from your first metatarsal, which is the bone in the foot just behind the big toe. It's also the shortest, but thickest and strongest of the five. Moving towards your small toe, the remaining three are your second, third, fourth and fifth metatarsals, respectively.
The joints in your toes are also numbered the same way. Each toe has two joints: the metatarsophalangeal joint (at the base of the toe), and the interphalangeal joint (in the middle of the toe). For example, the first metatarsophalangeal joint (commonly referred to as the "MTP joint") is located in the big toe. Bunions are a common foot condition that affects the MTP joint at the base of the big toe.
Phalanges
These 14 bones make up the toes. The big toe consists of two phalanges – the distal and proximal. The other toes have three.
Sesamoids
Two small, pea-shaped bones that lie beneath the head of the first metatarsal in the ball of the foot. Generally, one is found on the side of the first metatarsal while the other is found toward the middle.
What common injuries affect the bones in the feet?
In terms of foot conditions, injuries to the bones include breaks, stress fractures, and bone bruises. Foot conditions can also affect the inter-workings of the foot such as the muscles, tendons, and joints. These conditions can include osteoarthritis, rheumatoid arthritis, tendonitis, neuroma, and tendinosis.
Breaks
There are 2 general types of breaks: proximal avulsion fracture, and a Jones fracture.
Proximal avulsion fractures are common and usually occur alongside a sprained ankle. This type of fracture usually heals by using a rigid shoe, splint, brace or elastic bandage. You may also need to take it easy for a bit and limit weight-bearing activities, so the injury can heal.
Jones fractures are much less common but does not heal as well. This kind of fracture gets worse with time if you keep walking on it, so non-weight bearing is very important. People with this fracture are more likely to develop complications during the healing process, and may require an operation. Improperly healed injuries can also lead to osteoarthritis, so make sure you follow your care provider's instructions.
The fifth metatarsal (the one attached to the pinkie toe) is the most common broken bone in the midfoot.
Bone generally takes 6-12 weeks to heal. Children's bones generally heal faster than adult's.
Osteoarthritis
Osteoarthritis is essentially wear-and-tear of the joints in our feet. It occurs when the cartilage that cushions the joints breaks down from overuse, causing the bones start rubbing against each other. This can lead to pain, inflammation and other bone damage, like bone spurs. Osteoarthritis is typically age-related, but it can also develop over time when an injury doesn't heal properly. One of the best ways to lower the risk of developing osteoarthritis is to strengthen and condition the muscles and joints in our feet, legs and core region. Check our our Pinterest page for some quick and easy exercises you can do from home.
Bunions
A Bunion is an injury to the first Metatarsophalangeal joint (first MTP joint). This is the joint at the base of our big toe that connects our big toe to the rest of the foot. This is a very important joint: it in fact absorbs several times our body weight when we move. A bunion occurs when pressure on the big toe forces the toe inwards and the MTP joint then starts protruding outward. Unfortunately, the only way to permanently reverse a bunion is surgery, but there are many ways you can stop them from forming or getting worse, the most important being proper footwear. In fact, the most common cause of bunions is ill-fitting footwear, specifically high heels or shoes that are too narrow at the toe box.
Foot pain? We can help!
No matter what part of your foot hurts, our experts are here to help. Whether it's a mild or severe foot condition, you can rest easy knowing we’re able and happy to solve all your foot care needs.
Call us at 416-769-3338 or Book Your Assessment Today!
March 19, 2021
Who doesn't love talking about food? Eating a balanced diet full of vital nutrients is something that we should always strive to achieve. A healthy diet can help us accomplish various health goals, such as losing weight or fighting future illness. What's more, there are specific nutrients that are great for our feet! We're here to help you understand how some nutrients can prevent inflammation, promote bone health, help with neuropathy for diabetics, and shield our feet from potential stress fractures and muscle soreness. We'll also let you know what foods to look out for when you're looking to include more of these superstar nutrients into your diet! Keep in mind, incorporating these foods into your diet can work wonders, however, you should still practice At-home foot care in other ways, and schedule an Annual foot care assessment at your local Toronto foot clinic.
So, What Nutrients Are Great For Foot Health?
Below you will find a general breakdown of the nutrients we'll discuss in this article. Don't worry, we'll go over them in more detail and let you know what foods to look for! Depending on your foot health needs, you'll want to incorporate meals rich with the following into your diet:
Vitamin C: Foods with high levels of vitamin C can help fight inflammation.
Calcium: Calcium helps keep our bones and joints healthy. Our feet, ankles and lower legs are no exception!
B vitamins: Adequate B vitamin intake can help with diabetes-related foot conditions, such as swelling or other complications caused by Neuropathy.
Vitamin D: According to Foot Health Facts, your risk of muscle soreness, stress fractures, and osteoporosis can decrease when you consume enough vitamin D.
What Foods Have Enough Vitamin C?
Foods rich in vitamin C are great for our foot health, as this superstar nutrient can fight foot pain caused by inflammation. Common foot conditions caused by inflammation include Plantar fasciitis, otherwise known as inflammation of the plantar fascia tissue. Furthermore, Achilles tendon pain is typically caused by inflammation. If you suspect you have Achilles Tendinitis, or plantar fasciitis, or are at risk of developing either condition, you should start incorporating at-home foot care strategies into your routine. This should include eating a variety of vitamin C dense foods.
Citrus fruits such as oranges and grapefruits have plenty of vitamin C. You can also incorporate lemon juice and lime juice into your cooking and meals for an extra vitamin C boost! Berries, broccoli, Brussels sprouts, potatoes and peppers are also known for their substantial amount of vitamin C.
How Can I Get Enough Calcium?
Calcium helps nurture bone health by protecting and strengthening the bones and joints in our feet, ankles, and lower legs. Deteriorating bone health can cause a wide array of problems for these areas, potentially leading to a bone spur on top of the foot, Heel spurs, Osteoarthritis, osteoporosis, and increased risk of fractures. Foods rich with calcium include staple dairy products such as milk, cheese and yogurt. If you're lactose intolerant or have other dietary restrictions, not to worry, you can speak with you doctor about possibly taking a daily supplement. Furthermore, Mayo Clinic recommends the following non-dairy sources of calcium:
Fortified foods, such as almond milk, orange juice, and cereals. Make sure to double-check labelling to confirm.
Cooked broccoli.
Greens, including kale and collard greens.
Various beans, including garbanzo, kidney and navy.
Oranges.
Papaya.
Canned sardines and canned pink salmon.
How Can I Get Enough B Vitamins?
Vitamins B-1, B-6 and B-12 should become a part of your dietary intake if you suffer from Diabetes and associated foot complications. These vitamins help with Nervous system function by protecting nerve endings, helping with muscle function, preventing cellular damage and keeping cells strong. Diabetics should speak with their family doctor about supplements or injections if they struggle to get enough B vitamins with their food intake alone. Keep in mind, diabetics should also always be aware of the associated risks of neuropathy, such as swelling and foot ulcers, and keep up with regular visits with a Chiropodist.
Foods rich with B vitamins include various protein sources, such as fish, poultry, milk and eggs. Keep your eyes peeled for fortified items, including cereals, if you're a vegan or vegetarian. Other options packed with B vitamins include oranges, leafy greens and chickpeas.
What Foods Have Enough Vitamin D?
Ah yes, vitamin D. Infamously known as the vitamin we struggle to get enough of during the gloomy fall and winter months, this multifaceted vitamin can also promote foot health. Adequate vitamin D in your diet, or appropriate supplements, can help with foot pain and improve muscle function. Similar to calcium, a severe lack of vitamin D can also put you at risk of developing bone spurs and increase your risk of suffering fractures or developing osteoporosis. Vitamin D supplements are widely considered to be common and safe since it's quite difficult to get enough vitamin D from food sources alone during the fall and winter. Still, if you have any questions or are wary of supplements, you can speak with your doctor.
It can be a challenge to include enough vitamin D with our food intake alone. However, you should still put in a solid effort. Foods with vitamin D include mushrooms and fortified products, like soy milk and oatmeal. Animal products are also rich in vitamin D, particularly fish, including salmon, sardines and canned tuna. If you enjoy eggs, make sure to eat the yolks if you're looking for an extra vitamin D boost!
Need More Information On Foot Health?
Eating nutrient-dense food can be great for your feet, but it's just one of many ways to work towards excellent foot health. Our Toronto foot specialists are ready to answer any more questions you may have! We pride ourselves in effectively communicating your concerns and needs as comfortably as possible. Call anytime to ask about your specific concern and we’ll make sure to provide actionable steps towards getting your feet as happy and healthy as possible!
Call us at 416-769-FEET (3338) or Book Your Assessment Today!
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