April 15, 2024
For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury.
The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals.
In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game.
1. Choose the right footwear
The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning.
2. Ensure proper footwear fit
Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity.
3. Practice good foot hygiene
Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth.
4. Stretch and strengthen
Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability.
5. Listen to your body
The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.
April 4, 2024
Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic!
When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health!
The Connection Between Walking and Overall Health
To start, here are some basic tidbits of info to remember:
The scientific term for “walking pattern” is gait.
There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems.
In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear.
Common Types of Gait Abnormalities and How They Affect Our Health
Two gait abnormalities we see a lot at Feet First Clinic are overpronation and supination.
Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Supination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet.
Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate!
Lastly, there are many specific versions of gait abnormalities. One may not overpronate or supinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more.
Treating Abnormal Walking Patterns
Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try.
Foot assessment: Understanding your feet is the first step (no pun intended!).
Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities.
Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage.
Strengthening and balance exercises: These improve muscle strength, coordination, and stability.
Surgical interventions (in severe cases of foot deformities, for instance, bunion correction).
Footwear modifications: Medical shoes and stability/motion control shoes can often help.
Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!
March 4, 2024
Similar to practicing exercises and stretches at home, learning how to perform your own foot massage and relaxation techniques can work wonders. Whether you’re looking to manage your own pain, or tending to a loved one, foot massages can provide comfort and stress relief.
Since foot massages are a major component of DIY foot care, we want to give you some handy tips on how to make the most of them. Let’s discuss how to massage each part of the foot, and highlight foot massage benefits you may not even be aware of!
Today's blog will explore:
Main benefits of a foot massage
Foot massage techniques
Additional benefits of a foot massage
Main Benefits of a Foot Massage
Foot massages can be empowering for those on a pain management journey. Regularly performing them before bed and when you wake up adds value to your treatment plan, and can make your daily life more comfortable! Here are the numerous benefits:
Targeted treatment of foot conditions
Relaxation and stress relief
Swelling (edema) management
Restless leg syndrome management
Reduces foot fatigue and boosts energy
Improves blood circulation
Foot Massages Techniques
A comprehensive foot massage should target as much of the foot as possible, but sometimes foot pain and conditions tend to affect certain areas and you want to focus on what you're struggling with.
Heel
Can help with plantar fasciitis, Achilles' tendonitis, etc.
Apply gentle pressure to the heel, using circular motions with your thumbs to loosen up the area.
Foot Arch / Bottom of the Foot
Can help with flat feet, high arches, metatarsalgia, etc.
While standing, place your arch on top of a therapeutic massage ball, and roll back and forth. This doubles as a useful foot exercise!
Use your knuckles to knead and massage the arch in a back-and-forth motion.
Apply firm yet comfortable pressure with your thumbs in small circular motions, addressing as much tension as possible.
Toes
Can help with arthritis, bunions, etc.
Apply a light, pinching motion to the base of each toe, working your way towards the tip.
Use your thumbs to press and release along the toe joints, addressing any tension.
Gently pull each toe away from the foot until you feel a subtle stretch.
Top of the Foot
Can help with extensor tendonitis, arthritis, stress fractures, etc.
Apply gentle pressure with your thumbs along the top of the foot, from the base of the toes to the ankle.
Use your knuckles or thumbs to knead the area in small circular motions, focusing on any tightness or tension.
Incorporate long, sweeping strokes with your palms, moving from the toes towards the ankle.
Additional Benefits of a Foot Massage
You may also find acupressure points in the feet and foot reflexology worth exploring.
Some studies suggest that “meridian points on the feet correspond with various organs in the body,” which is the concept behind foot reflexology. These organs include the kidneys, liver, small intestine, and many more. Essentially, applying gentle pressure to the appropriate acupressure points is believed to stimulate the flow of energy along the body's meridians.
In addition to pain management and stress relief, foot reflexology may also help with sleep, digestion, and eyesight. Your DIY massages may somewhat reflect what reflexology can achieve, but it’s important to discuss the concept with a healthcare professional if it interests you.
February 29, 2024
Our feet are the unsung heroes of our daily lives, carrying us through countless steps and bearing the weight of our entire bodies. Yet, despite their importance, we often neglect their care until discomfort or pain strikes.
From pesky corns to stubborn plantar fasciitis, foot ailments can range from minor annoyances to significant impediments. However, with proactive measures and some TLC, you can overcome these standard foot issues and put your best foot forward.
This blog post explores practical strategies for alleviating and preventing some of the most prevalent foot ailments.
Corns and calluses
Corns and calluses are thickened, hardened areas of skin that develop in response to repeated friction, pressure, or irritation. They often form on the toes, heels, or balls of the feet and can be unsightly and uncomfortable. Corns are small and circular and are often found on the non-weight bearing, bonier parts of the foot where the skin is thinner - like the toes. Calluses, on the other hand, typically occur on the weight-bearing parts of the foot, like the balls of the foot and heel, and tend to be larger than corns.
Prevention
Minimizing friction and pressure on the affected areas is essential to prevent corns and calluses. This can be achieved by wearing properly fitting footwear with ample cushioning and support, using protective pads or inserts, and regularly moisturizing the skin to keep it soft and supple.
Treatments
Gentle exfoliation using a pumice stone or foot file can help remove dead skin cells and reduce thickness. Additionally, moisturizers or emollients can soften the skin and reduce the size of corns and calluses over time. If your corns or calluses are especially painful, you can see a chiropodist to safely and painlessly have them removed.
Plantar Fasciitis
Plantar fasciitis, characterized by inflammation of the thick band of tissue across the bottom of your foot, can cause stabbing pain near the heel.
Treatments
You can do stretching exercises, wear supportive shoes, use custom orthotic inserts or Superfeet, apply ice packs, and try physical therapy. If your plantar fasciitis is chronic (i.e., it has persisted longer than 3-6 months), you may also consider shockwave therapy. Shockwave therapy is a non-invasive, effective treatment where soundwaves are applied to the affected area. This stimulates your body's inflammatory response to heal the plantar fasciitis.
Prevention
Maintain a healthy weight, wear supportive shoes, avoid excessive high-impact activities, and incorporate regular stretching into your routine. Avoid sudden increases in physical activity, and take occasional rest days to allow your feet to recover. Rapid increases in intensity can overload the heel and plantar fascia. Instead, take a cautious approach to building up volume and reduce the intensity if you notice any discomfort.
Bunions
Bunions are bony bumps that form on the joint at the base of the big toe, often causing pain, swelling, and difficulty wearing shoes.
Treatments
While bunions cannot be reversed, there are many ways to manage them. Some methods for managing bunions include splinting the affected area, wearing shoes with a wide-toe box, avoiding high heels, wearing custom orthotics, and performing various stretches and exercises to strengthen the muslces in the foot and ankle. In severe cases, surgery is a potential treatment option.
Prevention
Choose shoes with ample toe space, avoid high heels or narrow shoes, maintain a healthy weight, and practice foot exercises to strengthen muscles and improve alignment. Custom orthotics and even toe spacers can be effective depending on the severity of your bunions.
Ingrown Toenails
Ingrown toenails occur when the edge of the nail grows into the surrounding skin, leading to pain, redness, and infection.
Treatments
If your ingrown toenail is in its early stages and not causing any discomfort, you can try growing out the toenail. Then, soak the foot in warm water, gently lift the ingrown edge of the nail, and cut the toenail straight across. Ingrown toenails are prone to infection, so you feel any pain and discomfort, we recommend seeing a foot specialist like a chiropodist to avoid any complications. While waiting to see the chiropodist, you can soak the foot in warm water with epson salts, keep the area clean and dry and apply antibiotic ointment (if you suspect infection).
Prevention
Trim toenails straight across, avoid cutting them too short, wear proper-fitting shoes, and avoid picking or tearing at the nails.
Athlete's Foot
Athlete's foot is a common fungal infection that causes itching, burning, and cracked skin between the toes.
Treatments
Keep feet clean and dry, apply antifungal creams or powders, wear breathable socks and shoes, and avoid sharing footwear or walking barefoot in public places.
Prevention
Practice good foot hygiene, wear moisture-wicking socks, rotate shoes to allow them to dry thoroughly between wears, and use antifungal foot powder as a preventive measure. In more severe or persistent cases, professional medical treatment may be necessary, including trimming or debriding the thickened skin.
February 26, 2024
While they often look similar, running shoes have athletic shoe features and specialized running shoe technology that set them apart from walking shoes. However, high-quality walking shoes are still designed to fit comfortably and provide arch support and cushioning - after all, walking is still a form of physical activity! The main difference is that running shoes propel us forward, enhance our performance abilities and are designed with more shock absorption. But there's still more to discover when comparing walking vs. running shoes. We're here to break it down for you.
Main Differences Between Walking Vs. Running Shoes
Flexibility
Cushioning
Shoe design
Additional differences
Flexibility
The most flexible parts of the shoe vary between walking and running shoes. Prevention.com notes that running shoes have more flexibility in the midfoot and arch so users can push off using the ball of the foot. Walking shoes have more flexible soles to support steady heel-to-toe movement.
Cushioning
Again, both walking and running shoes have good levels of cushioning, but it is distributed according to the shoe design and activity (running vs. walking). Running shoes often have more cushioning in the heel and forefoot. This is to absorb impact from the ground’s harsh effects on the joints and muscles, distribute energy efficiently, and provide comfort during strenuous exercise. Walking shoes, on the other hand, provide comfort by placing more cushioning in the midsole and arch areas to encourage comfortable, long walks.
Shoe Design
Walking and running shoes are crafted with different needs in mind. For instance, running shoes tend to be lighter to enhance agility and reduce fatigue. They also often have mesh uppers (perforated fabric) to promote breathability and allow air flow to enter and leave the shoe environment. This reduces foot odour and helps keep your feet feeling fresh and clean. Conversely, walking shoes can be heavier and include thicker materials since they are accommodating slower-paced, sustained movements.
Additional Key Differences Between Walking and Running Shoes
Heel-to-Toe Drop: The heel-to-toe drop is the height difference between the heel and forefoot on the bottom of the shoe, measured in millimeters. Walking shoes usually have a lower heel-to-toe drop to encourage a more natural stride, whereas running shoes may have a slightly higher drop for an efficient push off.
Traction and Grip Pattern: Both walking and running shoes need good traction to prevent slips, falls and injuries, but running shoes may have a more intricate traction pattern since running is a riskier activity.
Soles: Running shoes have stiffer soles, which helps with swift movements and lets you run faster. Walking shoes may have thinner soles because a closer connection to the ground is safer for walking than running.
February 5, 2024
For runners, the feet are not just the point of contact with the ground; they are the foundation of every stride, absorbing the impact of countless steps. Our feet are like a car's wheels, enabling us to move forward. And shoes are our body's tires. That's why proper foot care for runners is paramount to ensure a smooth and injury-free running journey. This guide explores our top foot care tips tailored specifically for runners so you can go the distance comfortably and confidently.
Tip #1: Choose the right running shoes
The foundation of good foot care starts with the right pair of running shoes. When selecting running shoes, consider factors such as arch support, cushioning, and the terrain you'll be running on. Rotate your running shoes, if your budget allows it, to let them decompress and maintain their cushioning. You can visit a specialty store like Feet First Clinic to get footwear advice and fitted.
Read our complete guide on types of running shoes and how to choose your perfect pair.
Tip #2: Prioritize sock selection
Investing in quality moisture-wicking socks can make a significant difference in preventing blisters and discomfort. Choose socks with proper padding and avoid cotton, as it tends to retain moisture, increasing the risk of blisters.
Tip #3: Maintain proper hygiene
Regular foot hygiene is crucial for runners. Wash your feet daily and thoroughly dry them. And remember to get between the toes. Keep your toenails trimmed to prevent ingrown nails and potential discomfort during your runs. Adopting a regular foot care hygiene routine and following a post-sports routine is essential, especially for runners.
Tip #4: Warm-up and stretch
Before hitting the pavement, take the time to warm up your feet and stretch your calf muscles. Gentle foot and ankle exercises can improve flexibility and reduce the risk of strains or plantar fasciitis.
Tip #5: Gradual progression and cross-training
Avoid overtraining by gradually increasing your mileage and intensity. Incorporate cross-training activities like cycling or swimming to give your feet a break while maintaining cardiovascular fitness.
Tip #6: Listen to your feet
Paying attention to any signs of discomfort or pain is crucial for preventing injuries. If you notice persistent pain, swelling, or changes in your foot structure, consult a healthcare professional or a podiatrist promptly.
Tip #7: Ice and elevation
After a long run, treat your feet to some post-run care. Ice any sore areas to reduce inflammation, and consider elevating your feet to minimize swelling. This simple routine can aid in faster recovery. Rest, ice, compression, and elevation (RICE) are methods for treating inflammation after trauma, such as acute ankle sprain. Inflammation causes pain, edema, hyperalgesia, and erythema, limiting one’s ability to perform the rehabilitation required for proper healing.
Tip #8: Invest in insoles or orthotics (if needed)
Custom orthotics or over-the-counter insoles can provide additional support and stability if you have specific foot conditions or pronation issues. Consult a chiropodist to determine the best option for your individual needs.
Tip #9: Foot-strengthening exercises
Incorporate foot-strengthening exercises into your routine to improve stability and reduce the risk of injuries. Exercises like toe taps, marble pickups, and resistance band exercises can enhance the strength of the muscles supporting your feet.
Tip #10: Regular check-ups
Make regular foot check-ups a part of your routine. Addressing early signs of symptoms can keep them from escalating into significant problems. All foot pain treatment services at our foot clinic start with an assessment by one of our skilled chiropodists. Our chiropodists conduct foot assessments for:
Foot pain;
Footwear recommendations;
General foot check-ups;
Diagnostic Purposes; or
Any foot-related concern or condition.
