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May 15, 2025
Gut Inflammation and Foot Pain – What’s the Link?
Foot pain is often blamed on overuse or injury—but new research highlights a less obvious cause: gut health. Specifically, gut inflammation and foot pain are more connected than you might expect. When the gut lining becomes compromised, harmful particles can leak into the bloodstream, triggering systemic inflammation.
This inflammation may impact muscles, joints, and soft tissues—especially in the feet, where stress is frequent.
Systemic Inflammation and Plantar Fasciitis
One of the most common causes of heel pain, plantar fasciitis, is already driven by inflammation. But when systemic inflammation is present due to poor gut health, it can make symptoms worse and recovery slower.
People with inflammatory diseases like rheumatoid arthritis or inflammatory bowel disease often experience foot pain, suggesting a deeper, whole-body link. Reducing systemic inflammation through gut care may provide relief for conditions like plantar fasciitis.
Gut Microbiome and Joint Health in the Feet
The gut microbiome—the complex ecosystem of bacteria in your digestive tract—plays a critical role in regulating inflammation and immune response. When the microbiome is imbalanced (a condition known as dysbiosis), inflammation can increase, affecting joint health across the body, including in the feet and ankles.
Emerging studies show a strong connection between gut microbiome and joint health, indicating that good gut bacteria may help reduce chronic foot pain linked to inflammation.
Nutrient Absorption: A Key to Musculoskeletal Foot Health
Beyond inflammation, poor gut health also affects how your body absorbs nutrients, such as:
Vitamin D
Magnesium
Omega-3 fatty acids
These nutrients are essential for maintaining strong bones, muscles, and connective tissues. A gut that’s not absorbing nutrients efficiently could contribute to foot fatigue, pain, or slow injury recovery.
How to Support Gut Health for Better Foot Health
If you're dealing with persistent foot pain—especially conditions like plantar fasciitis—supporting your gut could be a game changer. Here are some steps to consider:
Adopt an anti-inflammatory diet: Reduce processed foods, sugar, and excess alcohol.
Add probiotics and fiber: These help maintain a balanced gut microbiome.
Stay hydrated and active: Movement supports both gut motility and foot health.
Get tested: A healthcare provider can check for nutrient deficiencies or inflammatory markers.
By improving your gut health, you may also be reducing the underlying inflammation contributing to your foot issues.
When to See a Chiropodist
Foot pain shouldn’t be ignored. If your discomfort persists despite footwear changes or home remedies, a professional assessment is key. At Feet First Clinic, we look at the bigger picture—including possible systemic factors like gut health that may be influencing your pain.
Final Thoughts on Gut Health and Foot Pain
The body is more interconnected than we often realize. Research on gut inflammation and foot pain, systemic inflammation and plantar fasciitis, and the gut microbiome’s role in joint health is still growing—but one thing is clear: taking care of your gut may help your feet feel better too.
Featured Photo by Sora Shimazaki
July 25, 2024
Foot pain can be debilitating, affecting our ability to walk, exercise, and perform daily activities comfortably. One common foot condition that causes discomfort and requires attention is crossover toe.
This blog post delves into crossover toe, its symptoms, and available treatment options. First off, we'll explain exactly what is a crossover toe.
What is a crossover toe?
Crossover toe, also known as floating toe or floating fifth toe, is a type of deformity in which the toe drifts out of its normal position and crosses over or under a neighbouring toe. The condition is also known as overlapping toe.
The condition generally affects the fourth and fifth toes, leading to pain, swelling, and difficulty wearing shoes comfortably. However, any combination of toes may become an overlapping toe. Roughly 7% of adults—men and women equally — have overlapping toes of some sort.
Symptoms of crossover toe
Toe pain: Discomfort is often felt at the base of the affected toe, especially when walking or standing for long periods.
Swelling and inflammation: The affected area may become swollen and inflamed due to the abnormal positioning of the toe.
Uncomfortable shoe fit: Shoes may feel tight or uncomfortable, especially in the toe box area where the affected toe rubs against adjacent toes or the shoe itself.
Visual appearance: The affected toe may appear to cross over or under the adjacent toe, giving it a visibly different appearance than the other toes.
Corns: Corns will often form on top of crossover toes due to excessive friction and rubbing on the affected toes.
Causes of crossover toe
Crossover toe can develop due to several factors, including:
Foot injuries: Joint and ligament damage caused by unhealed trauma and foot injuries can change the toes' alignment over time. Additionally, arthritis, including rheumatoid arthritis, can shift the alignment of your toes as it progresses and damages the joints.
Foot structure: People with high arches or flat feet are prone to developing overlapping toes.
Genetics: Overlapping toes may also be inherited. Many conditions that make one prone to developing an overlapping toe, like arthritis and Morton's toe, have genetic contributing factors.
Improper footwear. Wearing shoes that are too short, too narrow or too tight can force the toes into an unnatural position and curl up, which will ultimately lead to the development of a crossover toe.
Treatment options for crossover toe
Footwear adjustments: Proper-fitting footwear is one of the most important ways to manage a crossover toe. Switching to shoes with a wider toe box can ease pressure on the affected toe and reduce discomfort. You should also make sure you have sufficient space at the end of your shoes (typically 1 cm) for your toes to properly splay. If shoes are too short, your toes will curl up. Many companies, like ASICS, APEX and Saucony, offer a wide-width options to give your feet the extra room it needs. Shoes with a mesh or soft upper are also recommended, as this will reduce pressure and friction on the top of the toes.
Orthotics Custom orthotic inserts or pads can help support the arch and redistribute pressure across the foot. This can help promote proper toe alignment and reduce pressure on the crossover toes so that they don't get worse.
Foot and Toe exercises: Performing specific exercises to strengthen the muscles and tendons around the toes can improve flexibility and prevent the condition from progressing.
Splinting or taping: A foot specialist can tape the affected toe to encourage proper alignment and reduce pain. You can also buy a splint or toe spacer to help stabilize and align the toe.
Corn and Callus Treatment: Since crossover toes are extremely prone to corns and calluses, it is very important to see a licensed chiropodist for routine foot care. A chiropodist can safely debride any corns and calluses on your crossover toe, which will reduce pain and irritation.
July 15, 2024
Just like the rest of your body, your feet change with age. There are many age-related foot conditions that can target anyone at any time, but are more likely to occur in our golden years. With proper care, foot health in older adults doesn’t have to be too challenging and your aging feet can step out in downtown Toronto with confidence (and more importantly, in comfort).
Why Aging Feet Become Vulnerable
Studies show that one of the reasons musculoskeletal foot conditions, toe deformities and ankle problems are more common in older adults aged 65-74 is due to ill-fitting footwear.
Poorly fitted shoes not only wreak havoc on your feet, but if you’ve worn them for double the amount of years a younger adult has, then they’ve had more time to cause foot issues! The math speaks volumes and is one of the many reasons wearing good shoes from a young age is so important.
A change in size and shape also signifies your feet are getting older. Your body’s ligaments and tendons lose their ability to “spring back” which causes fallen arches (flat feet). This also relates back to ill-fitting footwear; if you aren’t aware of your foot changes, you can wear shoes that are too small without realizing it.
Your skin also becomes thinner when you get older, and your nails more brittle and fragile. Your toenails can also get thicker, but not in a healthy way. Their weakening can invite unwanted problems like fungal infections and skin conditions.
Lastly, it's only natural for a little wear and tear to set in after years of walking on your feet - after all, we only get one pair! This can cause degradation in many of the 33 joints in the foot.
Common Foot Ailments In Elderly People:
Bunions
Hammertoes
Plantar fasciitis
Osteoarthritis
Gout
Type 2 diabetes and diabetic neuropathy (commonly occurs after age 45)
Calluses
Corns
Toenail fungus
Elderly-onset rheumatoid arthritis (a different type of RA than the one that targets younger adults)
Foot Care Tips and Footwear For Seniors
Managing foot problems and caring for aging feet is achievable when you do the following:
Wear shoes that fit well! Many foot conditions feel better and more manageable when you wear orthopedic shoes, shoes for sensitive feet or the best shoes for seniors.
Also, find shoes with the right level of shock absorption to protect your joints.
Consider custom orthotics.
Perform regular, low-impact exercises and stretches to keep your feet strong and flexible. Yoga and swimming is a great idea, but there are also exercises for arthritis.
Keep your feet clean and moisturized.
Get medical pedicures to maintain your nail health.
Manage conditions like gout with proper dietary health and learn the role of nutrition in foot health.
Try other products and medical devices like bunion pads, correctors, etc.
Learn more about age-defying foot care.
November 13, 2023
Stretches for foot pain on the top of the foot can be a simple and easy way to reduce pain and even reduce the risk of injury. Some of the illnesses or conditions that can be helped are osteoarthritis, tendon soreness, bunions to name a few. Stretches can also be relaxing and they can give support and stability. Exercises for top of the foot pain will target:
The tendons that run along the top of your foot (the extensor tendons).
The tendons underneath your foot (the flexor tendons).
The very small and important tiny muscles within your foot- called the intrinsic muscles
But...there are important things to keep in mind before you start:
1. Stretches, while helpful, might not be the "cure-all" or "prevent-all". If you have pain, then something is causing that pain. It is usually wiser to find out what's causing that pain first from a qualified foot professional.
2. Sometimes reading about stretches or seeing a video on stretches might not convey everything that you need to know, like positioning and form, how long to hold the stretches, and what signs to look for if something is going wrong.
3. Stretching is not suitable for some conditions, like fractures and gout, no matter how many times you do them. In fact, sometimes stretching can make things worse. So, again, check with a qualified foot professional first to make sure you're doing the right stretches and exercises for your foot condition.
4. Pain is not gain. You should never feel pain when stretching. Stretches usually display a very mild tightness in the target area - do not extend any further beyond that point. You also want to make sure you hold that stretch for a certain amount of time - usually about 10 seconds.
5. If you do a stretch or exercise for one leg, make sure you do it to the other too.
6. Sometimes stretches are only part of the treatment or prevention equation. If you stretch perfectly and then wear flipflops daily, you might be wiping out the "goodness" of the stretch. You might also need additional help (like orthotics, manipulation or other treatments) to help out your foot pain.
Let’s explore the top exercises and stretches for the prevention of pain on the top of your foot, and ultimately some foot pain relief!
Exercises for Pain on the Top of your Foot
Lets start off with a really nice and fun exercise that helps the intrinsic muscles within your foot. This helps with balance and support. So what do we do?
Sit on a chair
Place small objects close to you on the floor, like pens
Place a bowl on the floor and try to pick up the pens with your toes and then place the pens into the bowl
You can see how its done in our video here:
https://youtube.com/shorts/5PCZuM5E6RU?si=nWvrIe_pIuS3sEY1
Toe Flex and Raise
This exercise works the tibialis anterior, a large muscle on the front of your leg that can have an impact on top of the foot pain. As a bonus, it can help strengthen your ankles and treat plantar fasciitis.
While standing, flex your toes high up towards the sky.
Move forward so you are on your tiptoes.
Lower yourself back slowly.
Repeat the movement 15 times.
Click here to see a Feet First Clinic demonstration!
Towel Scrunches
This exercise, also called toe curls, is all about keeping the top of your feet and toes strong. It is similar to the intrinsic muscles video above. You’ll need a towel or blanket (or any fabric you can pick up with your toes).
Stand up with your feet flat on a piece of material and keep your heels anchored to the floor. You can also sit on a chair as long as you can do the same movements with your feet.
Scrunch your toes while grasping the material, pulling it towards you, almost like you are trying to pick it up with your toes. Make sure your heels stay firmly planted on the floor as you do this.
Try the movements 15 times each, or more if you’re comfortable. You can also try two feet at the same time, or alternate.
Click here to see a Feet First Clinic demonstration!
Toe Splay
This is one of the top exercises for improved mobility. It helps the small musculature of your foot and (as an added bonus) is also one of the easiest to perform!
Stand up
Spread your toes apart
Bring them back
The following is a video from the Alexandra Hospital SC Podiatrists demonstrating the Toe Splay
https://youtu.be/2CDrjo_duzM?si=Od3bqN61UA8Xzvln
Great Toe Extension Stretch
This is a great exercise for arthritis, which often plagues the top of the foot with aches and pains.
While sitting on a chair, place the foot experiencing pain on the top of your other knee. If both feet are painful you can alternate.
While firmly holding your heel with one hand, use the other to pull your big toe back towards your ankle.
Wait until you can feel the stretch in the bottom of the foot (don’t worry, it still helps the top of the foot too!).
Repeat two to four times.
Switch feet and repeat.
MyHealth Alberta provides an excellent image reference for this exercise:
High Arches Stretch
How about if you have high arches? Sometimes they can be painful but luckily there is an exercise to help:
Sit on a chair and cross one foot over the opposite knee
Grab the top of the crossed foot and then gently pull the foot towards your body
You should feel a mild stretch on the top of the stretched foot
Hold for 15 seconds and repeat 3 times.
You can see what it looks like here:
https://youtube.com/shorts/-EeyHTdkrEs?si=1tMP8DCowJQUpPCN
Top of the Foot Stretch
Given its name, this stretch is pretty straight forward in terms of how it can help your top of the foot pain, but it may also help with shin pain. This stretch has different variations but we’ll keep it as simple as possible. One thing to note: Be careful! The chair can slip, so we recommend doing this with your chair placed a wall.
Sit at the very edge of a chair.
Extend one of your feet back with the top of the foot facing the floor and the knee pointing downward.
Gently press the top of the foot and toes against the floor until you feel the stretch working.
Repeat this movement ten times or less if you need, and alternate between feet.
Athletico shows us how to do this stretch:
July 3, 2023
Top of foot pain can be tricky since many muscles and tendons pass through the upper part of your foot. Plus, pain can be felt in multiple places. Top of foot pain can be localized towards your toes or uncomfortable closer to your ankle.
Fortunately, there are several effective remedies for top-of-foot pain, some of which can be done at home. There are also instances where seeing a specialist for a proper diagnosis and treatment plan is more appropriate. But first, reducing top-of-foot pain involves determining the underlying cause.
In this blog post, you'll learn more about common causes of top-of-foot pain, potential remedies, and guidelines for consulting a specialist if necessary.
Causes of top of foot pain
Top of foot pain has several causes, from cracked bones to damaged tendons. Find a list of common causes of top of foot pain below.
Extensor tendonitis
Extensor tendonitis is inflammation of the extensor tendons, which helps lift your toes and support your ankle. When the extensor tendons are damaged, likely due to overstressing them, you may experience a flare-up of pain and discomfort.
Metatarsal stress fracture
Small cracks in the foot bones may be the cause of your pain. Stress fractures can stem from overuse or high-impact activities or could result from acute trauma, like if you dropped an object on your foot or stubbed the top part of your foot.
Sprained ligament
Overextending or tearing the ligaments supporting the top of the foot, usually from an injury or trauma, may cause top-of-foot pain.
Dorsal compression syndrome
Dorsal compression syndrome occurs when the nerves on the top of the foot are pinched. Typically, your nerves may pinch when your foot flattens (when your arch collapses or lowers to the ground), adding pressure to your bones and the top of the foot.
Arthritis
Osteoarthritis or rheumatoid arthritis can cause pain and inflammation in the joints of the foot. Osteoarthritis in the joints can also cause bone spurs on the top of the foot, namely the first metatarsophalangeal (MTP) joint.
Remedies for top-of-foot pain
Treatment for top-of-foot pain varies as discomfort may be isolated to 1-2 areas, or you may experience pain in a larger area of the foot. Treatment also depends on the cause, as well as for how long you've been experiencing symptoms. Remedies for top-of-foot pain include the following:
Rest and ice: Reduce strenuous activities or anything that aggravates the top of your foot. If it hurts, you're likely not making the condition any better. When you find pain subsides, ease back into activity accordingly, depending on the rest length. Add ice packs to the affected area for 10-15 minutes daily or until swelling and pain subside.
Elevation: Elevate your foot above your heart (for instance, when lying down, elevate your feet above the level of your head) to reduce swelling and promote healing.
Pain relief: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation.
Supportive shoes: Invest in high-quality footwear made for your foot and its use. Shoes should provide adequate arch support, protection, as well as cushioning, and should accommodate your gait pattern and foot type. You should also wear specific shoes for the specific activity you're doing when wearing the shoes.
Custom orthotics: Custom orthotics or over-the-counter inserts can provide additional support and alleviate discomfort. Orthotics aims to correct common biomechanical issues like flat feet or high arches to better distribute weight across the foot.
Gentle stretching: Light stretching and exercises improve flexibility, relieve tension, and promote better blood flow to the area.
When to see a specialist for top-of-foot pain
Proactively seeing a specialist when you experience pain is recommended. It's challenging to replicate at home getting a proper diagnosis, determining the cause, and building a treatment plan like you would with a foot specialist.
However, not all conditions or pain require seeing a specialist. We recommend booking an appointment if you experience any of the following signs or symptoms:
Sharp pain and swelling: If the pain is intense or accompanied by severe swelling, it's advisable to consult a healthcare professional.
Persistent symptoms: If you continue to experience symptoms like pain or discomfort and don't see signs of improvement after a week, you may benefit from seeing a specialist.
Difficulty walking: You may benefit from seeing a specialist if light activity or walking is unbearable.
Traumatic injury: Getting evaluated is essential to rule out fractures or severe damage if the pain results from a specific injury or accident.
Pre-existing conditions: If you have a history of foot problems or conditions like diabetes, it's best to consult a specialist to ensure proper management.
March 20, 2023
Are you experiencing foot arch pain? You’re not alone.
The arches of our feet support our weight when we're upright, providing a critical function for the body. Your arch also influences how you move, making it essential to keep them healthy and supported. But, sometimes, pain can creep up.
We're here to help. This blog post outlines how foot arch pain develops and how to nip foot arch discomfort early to prevent long-term effects.
What is foot arch pain?
Foot arch pain can be a subtle or intense discomfort in the curved, raised area along the bottom of the foot (the arch). The arch is the midpoint of the foot between the ball and the heel of the foot. It comprises bones, ligaments, and tendons in the foot, which support the body's weight and help absorb shock during walking and other activities.
A person's arch is unique. The height and shape of the arch vary from person to person. Genetics, age, and the type of shoes a person wears all play a role in the arch's shape. Foot arch pain is a common source of discomfort and may occur for various reasons. You may experience pain in different parts of the arch: the medial arch (inside edge), the lateral arch (outer edge), and the transverse arch (middle).
Next, we get into the causes of foot arch pain.
What causes foot arch pain?
Foot arch pain can be acute or chronic, typically stemming from inflammation. Pain can also range from a dull soreness to an intense sensation. Below, we outline the various causes of foot arch pain.
Overuse or repetitive stress
Foot arch pain can be simply the result of doing too much in too short a period. Repeated stress or overuse of the feet can lead to inflammation and pain in the arches. Overuse is especially prevalent in sports, with running, jumping, or even standing for long periods (like at work or if you stand at your desk while working from home).
Flat feet
Flat feet occur when the arch comes in complete contact with the ground due to weakened tendons and ligaments that can no longer hold up the arch. While flat feet may not always cause problems, individuals with fallen arches may require treatment such as supportive shoes or custom orthotics to alleviate symptoms and prevent further damage.
Plantar fasciitis
Plantar fasciitis affects the bottom of the foot and causes heel pain. This foot condition occurs when the band of tissue between your heel and toes becomes irritated. Plantar fasciitis can happen for various reasons, such as overuse, repetitive strain, or injury to the foot.
People who are overweight, have flat feet or high arches, or engage in activities that stress the feet, such as running or standing for long periods, are more likely to develop plantar fasciitis. You may experience pain and stiffness in the heel or arch of the foot, especially in the morning or after walking, running, or standing.
Arthritis
Arthritis describes conditions that cause inflammation and damage to the joints. Various forms of arthritis can lead to arch pain. Types of arthritis that cause arch pain include osteoarthritis, rheumatoid arthritis, and psoriatic arthritis.
Injury
You may experience foot arch pain because of past trauma or injury. Conditions like sprains, strains, or falls can cause arch pain due to acute muscle damage, ligament, and tendon damage.
Now that you know the various causes of arch pain, let's get into treatment methods.
How can foot arch pain be treated?
Foot arch pain treatment can sometimes be frustrating due to our reliance on our arch. Staying off our feet to reduce stress on the arch can be challenging, but fortunately, there are several effective treatment options for foot arch pain. Depending on the intensity of the pain, you may choose a DIY treatment method. If your arch pain is persistent or severe, we recommend seeing a foot specialist to discuss treatment options and create a treatment plan.
Rest and ice
A mix of rest and ice is an effective treatment method for foot arch pain. First, temporarily reduce impactful activities and allow your feet to rest. Supplement rest with icing to keep swelling and inflammation down. (You can even use a frozen water bottle as an icy massage tool by rolling your feet on the bottle.) Then, when you feel like you're on the upswing, ease slowly back into physical activity. Avoid returning to strenuous activity to allow your body to readjust from rest to being active.
Stretching
Stretching exercises can help improve flexibility and relieve tension in the arches. Here are a few effective stretching and strengthening exercises for arch pain:
Place a towel on the floor, and grab the towel with your toes pulling it towards you.
Grasp your toes (while seated), and scrunch them towards you to feel a stretch in your arch.
Lean against a wall with your arms extended, and move your hips forward to stretch your calves.
Shockwave Therapy
This non-invasive innovative treatment delivers high-energy sound wave pulses to the affected area. Shockwave therapy triggers your body’s natural healing response to repair the damaged tissue in the arch area and reduce pain. Shockwave therapy is scientifically proven to be a highly effective treatment for chronic arch pain caused by plantar fasciitis. It is an excellent supplement to other treatments like orthotics and supportive footwear.
Orthotics
Custom-made orthotics can provide additional support and cushioning to the arches, which can help reduce pain and discomfort. Orthotics work to correct or accommodate biomechanical abnormalities, foot deformities, and other conditions to improve your gait and manage pain. The purpose of orthotics is to redistribute the force and pressure placed on our muscles and joints when we move. Equal distribution across your feet means fewer aches and pains as your muscles work better in tandem instead of select groups overworking.
Supportive footwear
Shoes with good arch support can alleviate arch pain, much like orthotics can. Wearing the proper footwear for your feet and the purpose is the least we can do for our feet. Supportive footwear acts to provide both the correct cushioning and
Physical therapy
Physical therapy can help improve strength, flexibility, and range of motion in the feet and ankles. Keeping your feet strong and balanced is vital to proper arch support. Over time, the tendons and ligaments of the arch tend to weaken. Physical therapy can help combat age and fallen arches.
Medications
You may supplement the above treatment methods with over-the-counter medication like ibuprofen or acetaminophen to reduce inflammation. Consult a doctor if you have intense pain or have questions about dosage or the recommended medication.
