February 23, 2023
Foot health isn't just important because it keeps the foundation of your body in good condition. There is also a direct link between foot health and overall wellness!
Forgetting to practice foot care and foot pain management can trigger a domino effect that leads to other health problems. If you have a nagging sense that your body and mind feel generally "unwell," it could all stem from neglecting to take care of your body's foundation and lower extremities.
Here are some of the most common problems associated with poor foot health that we'll discuss today:
Back, hip and knee pain
Posture and balance
Heart health and diabetes
Mental health
Back, Hip and Knee Pain
Our body's joints, ligaments, tendons and nerves need our feet to be in good shape. If they aren't, it can lead to a concerning trickle-down (or trickle-up!) effect that jeopardizes the rest of our body. The most common symptoms of this effect are back pain, hip pain and knee pain.
First, your lower back will take a hit if you don't wear shoes with proper shock absorption and arch support. The effects will transfer upwards, resulting in low back pain. People who work long hours without the right footwear often notice this and not know the reason why.
Furthermore, if you have frequent foot pain, it will alter your gait. This means you adopt abnormal walking patterns to navigate life with chronic pain, such as using your tip-toes or the outside of the feet to bear weight. The unusual walking pattern causes extra strain on the joints and muscles in your lower body from having to move in ways they weren't designed to move. This kickstarts feelings of pain and tightness in the lower back and knees. Your ankles may also roll slightly inwards or outward while walking. People with flat feet or high arches are at risk of experiencing gait-related back and knee pain.
Plantar fasciitis and bunions can also trigger back pain. If you neglect to treat plantar fasciitis, the plantar fascia ligament can become so inflamed that other muscles have to compensate in order to support your weight. This ultimately affects your back. Likewise, bunions cause a misshapen structure in the feet, which can alter your posture and make it difficult to fit into supportive shoes.
Modifying movements due to foot pain also takes a toll on your hips. Bilateral foot pain can lead to pain in the corresponding hips, often due to multi-joint arthritis.
Photo by Karolina Grabowska from Pexels
Heart Health and Diabetes
These connections aren't as farfetched as you think!
Your heart is responsible for transferring oxygen-enriched blood and nutrients to your lower extremities, so if the heart cannot do this for any reason, your feet can mirror your general heart health and wellness. For example, illnesses like diabetes can be a major sign of extremely restricted blood circulation; foot swelling and numbness can be symptoms of this.
Your feet can also show signs of serious heart issues, like heart disease and peripheral artery disease. You may not be able to feel a pulse in your feet, or you may notice excessively shiny skin or hair loss on your toes. Heart failure can also cause foot swelling due to excessive fluid build-up. Plaque accumulation in the arteries can also lead to foot numbness and pain, warning you of peripheral artery disease.
Photo by Puwadon Sang-ngern from Pexels
Posture and Balance
There is a direct correlation between foot and ankle health and posture and balance. According to a study on gait posture published by the National Library of Medicine, poor postural balance in the upright position can pose a greater risk of sudden falls and resulting foot injuries in older people. The study found that improving toe flexor strength via foot stretches and exercises contributes to overall improved postural balance in people over 60.
But it could also be the shape of your foot that lets you down. For instance, people with flat feet risk experiencing muscular imbalances in the legs, ankles and hips. Luckily, simple and non-invasive foot clinic services can help people with flat feet curb this problem, such as wearing custom orthotics or shoes that support a flat arch.
Mental Health
Can't hike on your favourite trails due to foot pain? Or perhaps you simply struggle to get out of the house due to mobility issues.
Since our feet keep us moving, there is a clear link between mental and foot health. Time and time again, fitness proves to be helpful to those struggling with mental illness. But without cooperative feet, it can feel impossible to be physically fit, which leads to a sedentary lifestyle. Feeling stuck inside too often can also cause psychological stress and loneliness. Furthermore, the feeling of consistent pain can cause anxiety and depression.
It can also work both ways. According to a study in Arthritis Care and Research Vol. 66, chronic foot pain can also be a symptom, or manifestation, of major depression.
Photo by Suzy Hazelwood from Pexels
January 12, 2023
How do we know if our running shoes are high quality? What's more, what should we look for when hunting for new shoes?
It can be easy to simply look for the cheapest pair and call it a day. But before you know it those low-quality running shoes will start to wear down, which puts you at risk of sustaining an injury or developing a chronic foot condition.
Luckily, we've compiled a list of essential features that make a great running shoe!
10 Indicators of Great Running Shoes
Shock absorption
Cushioning
Breathability
Support for your foot type
Weight
Flexibility
Traction
Durability
Waterproof
Bonus Features
Shock Absorption
This is a fancy term for how high-quality athletic shoes withstand impact with the ground. Shock absorbers are frequently mentioned when people discuss vehicles and are described as any device that smoothens or dampens shock impulses.
Shock absorption in your shoes should help your muscles like a car's shock absorbers protect its parts. The National Library of Medicine notes that sufficient shock absorption is required during the landing phase of running or jumping to protect joints and muscles from impact damage.
When looking for new shoes, you should check the level of shock absorption. One of the best shock absorption technologies includes ASICS GEL cushioning, located in their running shoes' forefoot or rearfoot (or both). The GEL compound absorbs the shock from the ground, and its foam midsoles offer a solid rebound. Saucony is another example and uses EVA foam and their Super Rebound Compound (SRC) to provide durable shock absorption in the heel crashpad.
Cushioning
Running shoes for women and men will require a solid amount of cushioning. This will help runners avoid common athletic injuries like Achilles tendonitis, muscle strain and stress fractures and also provide general comfort by combating the onset of foot pain and keeping you on your feet for long-distance runs.
Cushioned running shoes are also beneficial for athletes still recovering from an injury and will provide support and comfort as the foot muscles get back to optimal condition.
ASICS Gel Technology Footwear
Breathability
Wearing running shoes with breathable mesh uppers can work wonders for your foot health. After all, when we exercise, our feet start to sweat, so your new shoes should have a way to ventilate and promote a healthy foot environment. Furthermore, a lack of ventilation can put you at risk of developing athlete's foot or fungal toenails.
Some of the best running shoes for breathability include the Saucony Ride and the Saucony Endorphin. The generously pored mesh and thin fabric help your shoes circulate air and keep the shoe's interior well-ventilated.
Support and Foot Type
If you're wondering if a running shoe is worth investing in, check to see if it advertises its support type. In other words, check if it's a stability, neutral or motion control running shoe.
Generic running and walking shoes often cannot accommodate your specific gait and foot type, but high-quality shoes can.
Here is how to know what type of shoe you will need:
Stability shoes are for people with flat feet who overpronate (the arch collapses upon weight bearing). These shoes may help prevent complications associated with a low arch, like plantar fasciitis. More specifically, they offer extra support on the shoe's inner sole, called a medial post.
Motion control shoes are for runners with more severe overpronation and are essentially stability shoes taken up a notch. In addition to medial support, they offer a stiff heel, firm cushioning and a more rigid midsole.
Neutral shoes do not contain bonus support features in the midsole. They are typically for "normal" pronators or people with a normal arch. People with high arches can also wear neutral shoes as they don't need bonus motion control and stability features.
Weight
You don't want to feel like your shoes are weighing you down while running. You want your feet to feel as light as a feather and to notice a "spring" in your step.
When your shoes are lighter, you can run for longer periods. This is because you're using less energy to lift your foot off the ground, which protects you from fatigue. Lightweight shoes can also improve your form during exercise. It's all about making your experience as effortless as possible.
To address the need for lightweight running shoes, top brands have mastered the art of using light materials and breathable membranes, without compromising on supportive features.
Flexibility
Flexibility refers to how much you can bend or twist your shoes. A running shoe can have either a stiff midsole or a flexible midsole, and a clear sign of a good running shoe is knowing its level of flexibility.
Flexible shoes are great for longer runs and comfort enhancement, and they will always be neutral and not include stability features. Flexible shoes are also better for terrain running and are more lightweight.
Stiff shoes will feature stability enhancements and are great for motion control and improving your running performance.
Traction
Sometimes when we go for runs we don't always have the luxury of smooth, dry pavement or a treadmill. It may start raining, or you may even enjoy taking your runs to some of Toronto's most beloved trails.
The part of the running shoe responsible for traction is the outsole (bottom of the shoe), which are usually made with rubber. Think of them as similar to a car's tires, protecting you from slips and falls, but also contributing to the smoothness of the "ride."
A running shoe should have a strong grip of the pavement and other terrain types. A lot of winter running shoes are made with enhanced traction via a rigid rubber outsole and durable lugs. The Gel-Cumulus GTX or GT-2000 GTX from ASICS and the Saucony Peregrine ICE are examples of running shoes with the best traction.
Durability
For your running shoes to last a long time, they must be durable. Furthermore, the lifespan of a shoe depends on the sum of its parts and the quality levels of the following:
Upper: The mesh and synthetic overlays must be relatively flexible but maintain a thickness level that extends their lifespan. If the upper of a running shoe is thin, there should be less friction between materials to boost durability.
Midsole: The density of the midsole, as well as its firmness, will determine how durable a shoe is. EVA foam, for example, has a high level of resistance, making it a durable material.
Outsole: A weak outsole will ruin your shoes and running experience as it is the point of contact between you and the ground. Generally, the harder the rubber used for the outsole, the more durable it is.
Waterproof
Like breathability and traction features, a waterproof running shoe is critical for rainy weather, moisture control and winter running.
When you stay dry and comfortable, your feet are also protected from rubbing and abrasion, which can lead to blisters.
You can try running shoes made with GORE-TEX fabric for optimal waterproof protection. This membrane consists of a microporous structure that renders fabrics waterproof. Specifically, the microscopic pores are much smaller than water particles, meaning they cannot penetrate the fabric. Some running shoes made with GORE-TEX fabric include the ASICS GT-2000 GTX and the ASICS Cumulus GTX.
Bonus Features
Here are some extra signs of great running shoes you can look out for:
Reflector accents: These will keep you noticeable and safe while running in the dark.
Removable footbeds: For athletes with consistent foot pain, custom orthotics or Superfeet insoles may be necessary for long runs. You can look for running shoes with footbeds that you can remove and replace with your medical device of choice.
Shoe width: Runners with wide feet should look for shoes with varying width options.
Photo by Philip Ackermann from Pexels
November 14, 2022
Your feet hold you up and keep you going through the busy days. And just like your face, hands, hair, and other body parts, they deserve care with the assistance of some fantastic foot care products. In other words, protecting your feet goes far beyond buying a great pair of shoes.
But where to start?
Looking after your feet is about being vigilant, preventing painful issues from arising, and searching for foot care products that help you achieve those goals.
Most importantly, everyone has different needs. You could simply try to boost your overall skincare routine, but sometimes it goes a step further. If you have a condition like athlete's foot, you might have to narrow your shopping list to find products that help relieve symptoms like itching. Furthermore, foot care products go beyond creams and skin care, with sprays, powders, and accessories available for the foot health-conscious shopper.
Here is a general foot care products checklist (don't worry --- we'll be talking specifics!):
Foot Creams
Foot Powders and Sprays
Supportive Accessories
Miscellaneous Products
Foot Creams
If there's one important tip we can give you, it's don't miss out on foot creams.
Issues like dry skin and rough, cracked heels are ever-so-present when Canadian winters roll around. Luckily, lathering your feet in silky smooth foot creams can help fight these common nuisances. Foot creams also provide a cooling and revitalizing effect, while simultaneously strengthening the skin's natural barriers.
Try these foot creams:
Gehwol Gerlachs Foot Cream: This foot cream targets excessive perspiration and foot odour. It's also great for preventing infection, blisters, and general foot pain.
Gehwol's Lipidro Cream: For the shopper with sensitive skin, this cream targets the lack of lipids and natural moisture production in the feet. It also protects again excessive itching and fungal infections!
Gehwol's Med Salve for Cracked Skin: This cream is extremely versatile, helping with a wide array of foot and nail conditions, namely cracked, dry and hard skin.
Dermal Therapy Heel Care: Smoothens thick, callused dry skin on the heels and feet. It's also fragrance-free, and works to restore moisture.
Foot Powders and Sprays
You may think powders and feet don't mesh, but you'd be mistaken. The same thing can be said for sprays! These are essentially foot deodorants that protect your feet from developing perspiration-related conditions.
Try these foot powders and sprays:
Gehwol's Foot and Shoe Deodorant: The Zinc Rizinoleate prevents and removes the sweat and odour on the feet and in the shoe. It also helps protect your feet in communal spaces that put your feet at risk of athlete's foot and fungal infections, like showers, locker rooms and public pools.
Gehwol's Foot Powder: This product helps absorb excessive sweat, keeping your feet dry and soft to the touch.
Supportive Accessories
On the prowl for affordable alternatives to custom orthotic fittings? Check out these cheaper, yet high-quality, options!
Superfeet Green: Superfeet offers high-quality, easy-to-use inserts for your shoes. Green is one of their most popular colours, even coming highly recommended by the American Podiatric Medical Association. They offer orthotic support for people with high arches and other structurally painful conditions and can save you money if you don't have insurance for custom orthotics.
Superfeet Orange: Another popular offering from Superfeet, these insoles are great for high-impact activities and have a shock-absorbing foam pad at the forefront. If you're on the hunt for products that accommodate your athleticism, you may want to check them out.
Miscellaneous Foot Care Products For Your Checklist:
Foot bath products
Medicinal foams
Professional foot files
Therapeutic massage balls
Toe protection and padding products
August 18, 2022
There are countless causes of foot pain. One cause not often discussed is a foot condition called sesamoiditis, a type of inflammation of the sesamoid bones.
A sesamoid is a type of bone embedded in a tendon; they're in numerous body parts, such as the hands. Sesamoiditis targets the sesamoid bones in the foot, which look like two small, circular bones located beneath the big toe joint.
Today, we will discuss what sesamoiditis is, who is at risk, and how you can receive treatment for this painful foot condition.
What is Sesamoiditis?
Sesamoiditis is a type of tendonitis (tendon inflammation). Specifically, it is classified as inflammation of the sesamoid bones and tendons in the ball of the foot.
Sesamoiditis is a unique condition in that the sesamoid bones are the only bones in our body that are connected just to tendons - not other bones. Because of this, the sesamoid bones in our feet bear the brunt of insufficient shock absorption, causing inflammation and pain.
Other types of tendonitis in the foot include Achilles tendonitis (inflammation of the Achilles tendon) and extensor tendonitis (inflammation of the extensor tendons on the top of the foot).
Symptoms of Sesamoiditis
Big toe pain, specifically pain under the big toe
Bruising
Difficulty bending the big toe
Pain on the bottom of the foot
Mobility issues: the inflammation of the sesamoid bones can make it difficult for the feet to bear weight
Redness and swelling on the bottom of the foot
Who is at Risk of Developing Sesamoiditis?
Sesamoiditis is an overuse injury, so physically active people are at risk. Since athletes, dancers and runners bear weight on the balls of their feet repeatedly, they often don't get enough shock absorption and protection from the ground's surface. This repeated stress is one of most common cause of sesamoiditis in young adults.
When it comes to older adults, those with osteoarthritis and bone spurs are prone to developing sesamoiditis. The sesamoid bones are already weak when you have these conditions, so they're more susceptible to inflammation.
Additional risk factors include:
High arches
Wearing high heels
Having large sesamoid bones
Osteoporosis
Sesamoiditis Treatment and Prevention
Wearing custom orthotics can help unload the stress on the sesamoid bones by correcting any biomechanical abnormalities that are causing excessive strain on the sesamoid bones. Likewise, they're a great way to relieve pain and also prevent the development of sesamoiditis. They provide both cushioning and the ability to correct the problem over time. These are a great option for severe pain since they fully conform to the unique shape of your foot. Superfeet insoles can also be a good option for cushioning, shock absorption and arch support if your case is mild.
Proper footwear with good support and cushioning is also essential for relieving (and even preventing) pain associated with sesamoiditis.
Your family doctor or foot specialist may also suggest non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, to help with the pain. A specialist, like a chiropodist, may be able to tape your big toe, so it slightly points downward, providing relief.
Sesamoiditis Treatment at Home
Rest and relaxation
Ice and elevation
Avoiding physical activity
Investing in well-fitted shoes with supportive and comfortable features. Specifically, soft soles and low heels are helpful, like the ASICS Gel Nimbus.
July 26, 2022
Running is one of the most natural movements for humans. The foundation of all movement lies in our feet. And all it really requires is a pair of running shoes, a type of sports footwear specifically designed for running.
Because running is a high-impact activity, footwear is critical. For context, when running, the increased load (i.e.: weight or load) to your quads is estimated to be 4.7-6.9 times your body weight whereas the impact to your knee can be 7-11.1 times. That's some seriously impressive impact your legs and feet can withstand! Now multiply that by the number of steps you take on a run - this is reason number one why footwear is so important.
Footwear is also very personal. There are many different brands to choose from, and various types of running shoes. With that in mind, there's no one perfect shoe for everyone. Foot types vary, and preferences differ.
With so many different shoe models, how can one choose? In this article, you'll learn about the different types of running shoes, as well as how to narrow down your choices.
Understanding your arch type
To understand why various shoes are built differently from one another, we need to first understand your foot's arch.
Your arch is the part of your foot located between your heel and toes. The arch bears the weight of our body and allows us to move the way we do. The arch itself is the medical term for a variety of underlying tendons and bones including the tarsal and metatarsal bones. Because of its weight-bearing ability, it's no surprise that human architecture also borrows arch-shaped structures (for example, bridges and aqueducts).
The height of your arch (the distance between the ground and the apex of your arch) determines your foot type and influences the extent of your foot and ankle to roll inwards or outwards. Naturally, your foot and ankle should roll slightly inwards in what is known as pronation. The three types of arches are:
Normal: Your arch height is generally symmetrical in the sense that half of your medial foot touches the ground when standing. In this case, the foot and ankle generally roll slightly inward when walking or running.
Low: A low arch is synonymous with flat feet where most of your outer medial foot touches the ground when standing. The foot and ankle generally roll too far inward when walking or running. This is referred to as overpronation.
High: A high arch is characterized by a small portion of your outer medial foot touching the ground when standing. In this case, the foot and ankle roll outwards when you walk or run. This movement is called supination.
With this in mind, we can get into the finer details of running shoes.
Main types of footwear
Running shoes are categorized by structure. Specifically, the midsole construction, type of cushioning, stiffness of cushioning, distribution of cushioning, and weight of the shoe can all differ. The two primary types of running shoes are:
Neutral
Stability
You may hear other descriptors for running shoes like lightweight, training, racing, trail, minimalist, or maximalist. However, these fall under either a stability shoe or a neutral shoe. They're just additional ways to describe the weight, purpose, and style of a shoe.
1. Neutral running shoes
The Saucony Triumph is a popular, highly rated neutral running shoe.
First, we have neutral-cushioned shoes. This is the most popular and widely-used running shoe and its cushioning and structure are relatively symmetrical — this means the inner and outer parts of the shoe are similar in features. That's another way of saying that this type of running shoe does not have medial support or features within the midsole, no wedges or stiff plastic support along the arch, and its cushioning is uniform from the heel to toe. This does not mean neutral running shoes have no support: a well-made neutral running shoe, like the Saucony Triumph or ASICS Gel-Nimbus, offers excellent support throughout the foot - it's just differently structured than a stability shoe.
Neutral shoes have few to zero correcting features — which means that any abnormalities in your stride or gait will not be corrected in a neutral shoe. This can be a good thing if you have a regular running stride. However, if you have abnormalities in your stride, these will be amplified over time as you would be wearing an inappropriate shoe.
Those with medium to high arches are good candidates for neutral running shoes. This is because these types of feet don't need additional inner foot support along the inner edge of the shoe as there is no overly inwards rolling of their foot and ankle.
2. Stability running shoes
The ASICS Gel-Kayano is a highly supportive stability running shoe that provides maximum stability and cushioning.
Stability shoes, as their name suggests, provide more than just cushioning to your stride. It provides structure and stability. Stability footwear often features extra support (called a medial post) on the inner side of the shoe side to prevent arch collapse and overpronation.
Mild pronators, or heavier-set runners, should consider stability footwear. This is because stability shoes prevent excessive lateral movement for your foot. The shoe's features stop your foot from rolling too far inwards and help prevent certain injuries caused by this tendency.
Those with low arches or flat feet are good candidates for stability shoes as you want additional support along the inner edge of your feet. (Remember, those with flat feet pronate too far inwards.)
How do I know which running shoes to buy?
Now that you know of neutral and stability running shoes, what comes next? Choosing a pair. Here's how you can narrow down your options.
Footwear Assessment with Biomechanical Analysis
At Feet First Clinic, our chiropodists can match the best shoe to suit your foot type and gait during a footwear assessment, during which they'll conduct a full biomechanical analysis. This provides insight into any irregularities in how you distribute your weight and the movement of your joints and muscles when you walk. The chiropodist can then use this information to determine what could be causing or contributing to your foot pain, and how to effectively treat it. The chiropodist may also assess your gait with our state-of-the-art video gait analysis equipment, during which they'll analyze your running or walking style while on a treadmill.
Depending on your foot type and gait revealed through a video gait analysis, your chiropodist will recommend either a neutral shoe or a stability shoe. A well-matched running shoe should in part correct biomechanical irregularities to ensure each muscle group works in its intended way. Doing so can help prevent several related foot conditions down the line, such as flat feet, high arches, plantar fasciitis, metatarsalgia, gout, bunions, hammertoe, blisters, calluses, and Morton's neuroma.
To book an appointment, use our online booking form or contact us at 416-769-3338.
Shoe fitting
Our clinic also provides free shoe-fittings to help you select your preferred footwear. You can get shoe fitting by dropping into the clinic. Our staff can help select and fit you for shoes in our shop, where we carry a specially curated selection of orthopedic footwear and pre-fabricated footwear from running industry-leading brands like Asics and Saucony. Note: Shoe fittings do not include gait analysis - for that you would need to book an appointment with a chiropodist.
At-home: the wet test process
An at-home test, called the wet test, can also help you determine your arch type. This will help narrow your choices for the type of running shoe to look for.
Dip the soles of your feet into a shallow tray of water.
With wet feet, stand on a piece of paper.
Take a full step off the paper.
Review the imprint left from your foot on the paper, and match its shape with a guide for arch types.
Half of your arch (the middle portion of your foot) imprinted on the paper indicates a normal arch; seeing the majority of your arch on the paper indicates flat feet (or a low arch); little to a sliver of your foot indicates a high arch.
July 18, 2022
Can foot stretches and exercises help relieve back pain? Many chiropodists and other healthcare professionals agree - it's a resounding yes!
Focusing on the feet to help your back may seem like a hopeless endeavour. However, those struggling with back pain may not realize how much they relate to each other.
To help you understand, we've written an article about how working the muscles in the feet can work wonders for your back pain. Today, we're going to:
Explain the link between your feet and back pain
Explain why foot stretches can help your back pain
Provide you with a selection of simple foot stretches and exercises that you can master in no time
The Link Between Your Feet and Back Pain
Simply put, everything in your body is connected. A network of tissue extends from your feet and up towards your head. Focusing on your feet strengthens the starting point and gives your body a good base. This reduces strain as you travel upwards, which has a positive effect on your lumbar spine (lower back).
There's also the link between your lower back, nerves, and feet. Compression or pinching of the sciatic nerve that runs from your lower back down your legs can cause pain in the lower back and your feet.
Furthermore, if you notice ankle pain or foot pain and pain in the lumbar spine (lower back), the culprit may be a biomechanical foot condition like flat feet. Flat feet can mess up your posture and your gait by forcing your thighs and knees to rotate inward. This causes your lower back to curve more than necessary, placing pressure on your knees, hips and back.
Speaking of your gait, those who overpronate (feet turn inward while walking) are more likely to experience lower back pain as the feet repeatedly turn inward. If you do the opposite (supinate - feet turn outward while walking), you may experience a misalignment of the spine and hips, also causing lower back pain.
Not only can foot pain cause back pain, but back pain can also cause foot pain. Certain types of arthritic conditions that affect the back, like ankylosing spondylitis, have been linked to Achilles' tendonitis and plantar fasciitis. This is because the arthritic damage affects our posture and shock absorption, so our feet and ankles then have to pick up the burden.
Supportive footwear also contributes to spinal health more than you know. The key is arch support, which helps align your body and readjusts how your feet hit the ground with each step. Poor arch support will directly affect your posture and gait while causing lower back pain.
How Can Foot Stretches Help With Back Pain?
Once you understand the link between your feet and your back, it becomes clear how foot stretches can help manage pain.
First, the spine needs help from other body parts to operate properly. Excess weight, your biomechanical gait, and other factors can shift the spine into an irregular position, causing back pain and poor posture. Spreading the toes, lifting the arch of the foot, and properly positioning your weight on your feet all help to re-position your spine. Stretching and exercising the feet also strengthens the muscles and ligaments in the feet, which helps them better support your bodyweight and reduces strain on other parts of the body.
Furthermore, foot exercises and stretches help stimulate blood flow that reaches your legs and lower back. A solid boost in blood circulation will reduce stiffness, relax your muscles and help with flexibility.
Foot Stretches For Back Pain
Now it's time to work on the issue! With daily performance, the following foot stretches can help you manage aches and pains!
Towel Stretch
Preferably with an exercise mat, sit with your legs extended in front of you.
Place a towel underneath your foot, in between the toes and heel.
With a firm grip on the ends of the towel, pull back the towel, feeling the stretch in your foot. (You may also feel a slight stretch in your hamstring too.)
Hold for 30 seconds and repeat three to five times.
Repeat with your other foot.
https://www.pinterest.ca/pin/782007922795194098/
Ankle Circles
You can be seated or standing for this stretch.
Your feet should be hip-width apart and your arms by your sides.
Rotate one foot, making small circles with your ankles for about 30 seconds.
Repeat in the other direction.
Repeat with your other foot in both directions.
https://www.pinterest.ca/pin/782007922798992582/
Ball Roll / Foot Massage
Place the middle of your foot on top of a tennis ball, therapeutic massage ball, or frozen water bottle.
Roll your foot back and forth and in a circular motion, paying attention to every foot area.
Spend about 30 seconds rolling and then switch feet to repeat.
https://www.pinterest.ca/pin/782007922795231123/
Additional Resources on Stretches and Exercises:
The Perfect Stretching Routine
Feet First Clinic Stretches Pinterest Board
Top 12 Exercises and Stretches to Treat and Prevent Foot Pain
A Beginner's Guide to Exercises for Relieving Arthritis: Part 1
A Beginner's Guide to Exercises for Relieving Arthritis: Part 2
