March 6, 2023
Our gait, or the way we walk, is like our blueprint. It's unique to every individual. But there are commonalities. Gait reveals a lot about us: gait tells us how we distribute our weight when we walk, the parts of our feet which may experience too much or too little pressure, and areas of compensation. These features factor into our biomechanics – the mechanics of our body's movement. In this article, we'll talk about how a simple biomechanical analysis can help you say goodbye to foot and ankle pain and improve your foot and ankle function. What's a biomechanical analysis? Biomechanical analysis is a helpful tool for identifying and improving foot and ankle function. Biomechanical analysis can explain factors contributing to foot and ankle injuries or dysfunction, and develop interventions to improve function and reduce the risk of injury. A biomechanical analysis also determines our gait and foot type. You may overpronate or supinate, which refers to how far inwards or outwards your ankle rolls when moving. An analysis can also provide details on your foot type: you may have high, medium, or low arches (flat feet). There are three components to a typical biomechanical analysis. Range of motion assessment: A chiropodist examines your range of motion in the major joints of the foot, ankle, hip and knee. They will check how everything in your body is aligned and the symmetry between your body's left and right sides. Generally, a higher range of motion is more ideal as it permits muscles and joints work together in unison equally. Weight-bearing assessment: A chiropodist investigates how your muscles and joints distribute weight through different movements. Gait analysis: A chiropodist carefully examines your gait to see how your feet, joints and muscles move when you walk. They will also examine how you distribute your body weight during each stage of your walking motion. Video analysis may be part of the gait analysis. Video gait analysis equipment records you from different angles while you walk on a treadmill and allows for slow-motion replays to pinpoint exact flaws or trends in your movement. Once a biomechanical assessment is complete, a chiropodist can provide a treatment and prevention plan. How do poor mechanics lead to foot conditions? Abnormalities in your gait can lead to several foot and skin conditions due to uneven weight distribution. Over- or under-pronating (supination) creates a chain reaction in your feet and ankles every time you step by disrupting the proper distribution of weight and impact across your joints and muscles. Over time, specific muscle groups are over (or under) worked, which can cause irritation and, ultimately, pain and discomfort. Common foot and ankle conditions that may stem from poor mechanics include: Bone and heel spurs Blisters Bunions Achilles tendonitis Plantar fasciitis Metatarsalgia Morton's neuroma Capsulitis How can a biomechanical analysis help your feet and ankles? Once a biomechanical analysis is complete, clinicians and researchers can use the information to develop interventions to improve foot and ankle function. Improvements may include: Exercises to strengthen weak muscles Stretching to improve flexibility. Custom foot orthotics or footwear modifications to improve foot alignment. Orthotics are custom shoe inserts specific to your feet. Orthotics aim to correct or accommodate biomechanical abnormalities, foot deformities, and a variety of joint and muscle conditions (i.e., arthritis) to improve your gait and manage pain. They do this by redistributing the force and pressure placed on our muscles and joints when we move. Overall, biomechanical analysis can be a valuable tool for improving foot and ankle function, thereby reducing the risk of injury. By identifying factors contributing to foot and ankle problems and developing targeted interventions, clinicians and researchers can help individuals maintain healthy, pain-free feet and ankles. Who can benefit from a biomechanical analysis? Many people can benefit from a biomechanical analysis to better understand their feet and how they move. A biomechanical analysis can be helpful for those looking to improve their physical performance or function, whether for sports, work, or everyday activities. In addition, those who spend a lot of time on their feet, patients with physical disabilities, and anyone who experiences foot and ankle pain can benefit from a biomechanical assessment.
September 1, 2021
Happy Anniversary! Today, Feet First Clinic celebrates its 12th anniversary! Since 2009, our goal has been (and continues to be) to set the best standards for our patients' foot care needs. It's been a pleasure serving the community with the following services: Medical pedicures Nail care Diabetic foot care Footwear Foot care products Custom orthotics Skincare products Informative content Biomechanical Video gait analysis Wart removal To celebrate 12 years of foot care, we want to give you a glimpse at some of our favourite and most popular articles of all time. Below you'll find 12 of our picks from the last 12 years. Feet First Clinic's Top-12 Blog Articles: Our Picks How-Tos How To Cut Your Toenails Like a Professional As simple as it may seem, trimming and filing your toenails correctly is an important part of maintaining proper foot health. It can save you from pesky and rather painful nail problems, such as ingrown toenails, broken toenails, and toenail-related infections. In this timeless article, learn about the dos and don'ts of cutting your toenails like a professional. Then, check out our picks for the best tools for the job. Stubbed Toe: What To Do When It Happens Ouch. We all know that feeling. Stubbing your toe, whether it's on the side of the bed, on the coffee table, or while barefoot on the lawn or at the beach, the pain is intense: Your toe swells like a balloon, and the area is throbbing. So what do you do? One thing’s for sure: you need to do something. Even if that means intentionally doing nothing at all. In this article we break down: What Classifies as a Stubbed Toe? How Long Does it Take For a Stubbed Toe to Heal? Cold or Warm Therapy: What’s Better For Your Feet? Generally, cold therapy should be used for acute injuries and foot pain as ice constricts blood vessels and swelling. Heat has the opposite effect. Applying heat to an area increases blood flow, relaxes the muscles, and encourages an extended range of motion. As such, muscle soreness or tightness may benefit from the warmth, rather than cold therapy. This article will teach you about what the differences are between warm therapy and cold therapy, and each of the use cases. Foot Conditions Ankle Popping And Cracking—Causes, And Remedies Does your ankle crack or pop when you rotate it? You’re not alone. Ankle cracking and ankle popping are quite common, and there’s no immediate need to worry. In fact, joint popping has a medical term. Crepitus is abnormal popping or crackling of a joint, which may be sometimes uncomfortable or painful. After reading this article you'll discover whether it's bad or good that your ankles crack, whether it's doing damage to you, and how to get rid of cracking ankles. Do You have a Corn or a Plantar Wart? You have an odd lesion on your foot: it's circular, painful at times, hard, and yellowish in colour. Is it a corn or a wart? These two skin lesions are commonly confused with one another. Check out this article to learn how to tell the difference. Hallux Rigidus or Bunions: What’s The Difference? If you have a lump on your big toe, you may wonder whether it’s a bunion or hallux rigidus. Both these foot conditions are characterized by bumps on the big toe and can be painful when wearing improper footwear. They are also both progressive conditions that can get worse over time if not properly treated. In this article, we'll elaborate on how these two conditions are different from each other, and what you can do about them. Want to learn more about various foot conditions? Read our complete guide on the As to Zs of foot conditions. Footwear and Biomechanics Are Your Shoes Too Small? Here Are the Warning Signs Blisters, bruised toenails, hot feet, calluses, and corns are all signs of ill-fitting shoes. If you are unsure of your size, have your feet measured. Keep in mind: the right fitted shoe will have about a finger's width between your longest toe and the end of the shoe. If you can feel the end of the shoe with your toe, it's too small! Pro top: Bring your orthotics with you when you try on shoes to account for the added volume. Shoes With Zero Drop, High Drop, And Everything In Between Our goal is to find the shoe that's right for you. Drop, defined as the difference between the height of the heel and toe in a shoe, is an important consideration when shopping. The point of a shoe’s drop is to reduce stress on certain parts of your body. By artificially keeping your foot in a certain position, a shoe’s drop can reduce pressure on the Achilles tendon and calves. In this article, we offer our selection of choices for various brands and models that best suit you and your feet. Everything You Need To Know About Your Gait Have you ever wondered if you are walking properly? Or why your feet feel easily tired from an activity? Did you know that a lot of the time, you can attribute the pain you experience in your feet (such as the arches, heel, and balls) to abnormal walking patterns? This blog explores the body's gait (defined as a person’s manner or pattern of walking), the gait cycle, and how faulty foot mechanics can affect your entire body, not just your feet. Additionally, we look at how overpronation and over supination can affect your gait. Finally, this blog outlines how gait can change when running versus walking. Our clinic prioritizes a preventative approach to foot care. You, the patients, are empowered to be active participants in your treatment. Our on-site store provides patients with therapeutic tools and resources, including orthopaedic footwear, insoles, medical devices, and over-the-counter solutions. Services Is There A Difference Between A Chiropodist And A Podiatrist? Chiropodist and podiatrist are terms that refer to regulated foot specialists in Ontario. Rest assured, there is no need to worry about potentially booking an appointment with the wrong specialist. In this blog post, we answer the following questions: What type of foot specialist should I book an appointment with? What are (if any) the differences between a Chiropodist and a podiatrist? If I book an appointment with one or the other, is it a mistake? What Happens During A Medical Pedicure? A pedicure is a wonderful thing to treat yourself to when you’re in need of a little self-care and relaxation! We’re all aware that many people enjoy a standard cosmetic pedicure from a spa or nail salon, as they’re a good way to pamper yourself. While this is true, did you know that there is such a thing as a medical pedicure? That’s right! A licensed Chiropodist performs medical pedicures. There are numerous benefits to this specialized service, and this article provides the lowdown on how our downtown Toronto foot experts perform a medical pedicure! Custom Made Orthotics: What to Expect on Your First Appointment A custom foot orthotic is a device derived from a three-dimensional representation of a person’s foot and also made of suitable materials with regard to the individual’s condition. It addresses structural or functional foot conditions that lead to faulty foot mechanics and abnormal gait patterns by providing support, stability, and balance. Custom orthotics are removable devices that can be transferred between shoes. In this article, we outline what you can expect for your orthotics appointment, anything you might need to bring, and how you can go about booking one. 12 Years Of Serving You, Here's to Many More! Toronto's Feet First Clinic specializes in the prevention, diagnosis, treatment, and management of acute and chronic conditions that affect the tissue, bones, muscles, tendons, ligaments, and joints of the toes, feet, and ankles. We’re confident in our ability to help inform you and solve your concern with the least amount of discomfort possible. Call us at 416-769-3338 or Click Above to Book Your Assessment Today!
December 18, 2020
I liken myself to a load-bearing wall. Structurally, to stay sound, that is what a building needs in addition to the foundation. So imagine my feet being that foundation and the rest of the weight I impose upon myself to be that wall. I take great pride in my strength in all of its facets. From a physical perspective, I can lift heavy weights (within reason, I'm not asking for a challenge here,) carry all of the grocery bags into the house at once, and have conquered my goal of running a decent distance with a toddler in each arm simultaneously. There was a patch of mud on our hike, so I had to carry them, according to them. A few weeks ago, I was feeling pretty happy. I got my bottled green juice out of a fridge (an important point to this story and also a friendly reminder to ingest your greens daily.) My beloved cat wanted some attention right at the top of our wooden stairs. So I snuggled her in my left arm, and with my juice tucked under my right, we confidently embarked on our descent. Now, these stairs I speak of have become notorious over the years for taking grown men down. Going back to toddlers for a moment, I wished I had some of those fancy grip socks on because yes, you guessed it, with two steps left, we fell and went boom. Cats have nine lives, right? Well, my four-legged friend could outplay any dog in a game of fetch. She hurls herself down those stairs regularly, and she is by far the fluffiest cat I have ever known. So I immediately turn to her as she narrowly escaped my weakened clutches, and she was on the other side of the room, honestly kind of disappointed with me. Concerned, but disappointed. That guilt will live on in my psyche for years to come. She did come around moments later when my shock turned to tears, but still. Oh, and the coveted green juice? Sealed and safe. Whenever I hurt my lower extremities, whether falling in the forest on a trail run or moving my knee slightly askew mid-squat at the gym, I remember a few traumatic moments I have experienced personally or witnessed. I think in these times, it is vital to remember how durable we truly are, but also that initial state of shock we feel can live on in our pain bodies for years to come if not properly healed. Weakness is somewhat of a struggle for me as I admire endurance athletes and their ability to humanize pushing beyond our perceived boundaries and limitations. I still have to remember how sensitive I am and that if I want to keep being that pillar of strength, I need to practice self-care for longevity. At Feet First, we have many great options for the athlete or everyday home or office warrior. Insoles and orthotics to support you with every step you take is our specialty. We offer Custom Orthotics designed for your needs. We can create orthotics for Sport, Dress, or Casual and break down your requirements even further to aid in the reduction of shock absorption from your daily activities and the off-chance you are clumsy like me and fall. We also have our Superfeet Insoles. Our over-the-counter option and great for the athlete. They fit perfectly into your skates or other athletic footwear. For those of you dealing with bunions, plantar fasciitis, heel pain, or forefoot pain, these are a great option. Stock up on the variety of colours we have available! Looking to Reduce Shock Absorption in Your Active Lifestyle? Call us today and book your appointment at 416.769.FEET (3338) or come into the office and we can help you with the Superfeet Insoles. Remember it's important to take care of your foundation, so think Feet First!
September 25, 2020
Does your ankle crack or pop when you rotate it? You're not alone. Ankle cracking and ankle popping are quite common, and there's no immediate need to worry. In fact, joint popping has a medical term. Crepitus is abnormal popping or crackling of a joint, which may be sometimes uncomfortable or painful. There are two variations to crepitus: Bone crepitus: When two fragments of a fracture are moved against each other. Joint crepitus: When the affected joint is passively moved with one hand, while the other hand is placed on the joint to feel the crepitus. Why Does My Ankle Crack Every Time I Rotate It? Ankle cracking or ankle popping can occur for two primary reasons Tendons rubbing over a bone Gas being released from the joint A snapping sound in the ankle is most commonly caused by the tendon slipping over the bone. As you rotate your ankle, this triggers the snapping or clicking sound. Alternatively, an ankle may crack when rotated because as a force is exerted on the joint, bubbles of nitrogen in the synovial fluid burst. This can happen after long periods of sedentary, or if your muscles are tight. Peroneal Subluxation / Dislocation Ankle cracking and ankle popping may be due to the peroneal tendon rubbing over the joint. The peroneal tendons help support and stabilize the foot and ankle, and protects your lower leg from sprains. One peroneal tendon attaches to the outer part of the midfoot, while the other tendon runs under the foot and attaches near the inside of the arch. If either tendon is damaged, or slips out of place due to injury, it can rub on the bone cause cracking and popping. This cause is relatively uncommon, and seen mostly in athletes who severely sprain their ankles. As you may know, cracking and popping is not exclusive to your ankles. In fact, many parts of your body can be 'cracked' in the traditional sense. Have you ever heard of the expression, "cracking your knuckles?" Understandably, knuckles, your hallux (toes), and neck joints can be easily cracked with minimal effort. Is It Bad That My Ankles Crack? A common claim to cracking your joints is that it causes arthritis. However, this argument is not backed by evidence. One study on joint cracking concludes that, "the evidence for the association of knuckle cracking and osteoarthritis comes mainly from observational studies that have failed to show an association." The truth of the matter is that ankle popping or cracking is not necessarily a bad thing. However, if when your ankle cracks, pain and swelling occur, then you should seek advice from a medical professional. As Healthline recommends, strengthening your ankles with Ankle Exercises can help prevent injuries, like ankle sprains. Ankle exercise can also help strengthen the muscles and tendons that help stabilize your lower leg. How Do You Get Rid of Cracks In Your Ankles? Cracks in your ankle are typically not a cause for concern. If you're annoyed by the cracks, clicks, or pops, then there are some DIY treatment methods aimed at strengthening your ankles. Ankle Exercises Perform these ankle exercises to heklp prevent ankle popping or cracking: Ankle circles Calf raises Single-legged balance Draw the alphabet Doing these in the morning will help loosen up your ankle and prevent stiffness, especially shortly after waking up. Incorporate these ankle exercises with the other Morning Foot Exercises you perform to start off your day. Custom Foot Orthotics If you have chronic ankle pain, Custom Foot Orthotics may be just what's needed. Orthotics are custom-built corrective shoe inserts that provide personalized support for your lower legs. These devices work to correct faulty foot mechanics and redistribute pressures along the bottom aspects of the foot. As always, if you have any questions about or concerns with your feet, please don't hesitate to reach out to speak with one of our Licensed Chiropodists. Is it OK to Crack Your Toes? One of the most common joints in your body to crack is your hallux, the medical term for a person's big toe. According to WebMD, "as a rule, painless cracking of joints is not harmful." But, if it's painful or if there is signs of discomfort, then there may be a greater underlying problem. Your Leg Solutions Live Here! Does your ankle bother you? Our team is trained to handle any and all your foot health concerns. From mild, to critical, we cover all aspects of the foot. Call us to ask about actionable steps towards your solution today. Call us at 416-769-3338 or Book Your Assessment Today!
September 21, 2020
Winter is approaching, fast. For better or for worse, cooler temperatures and shorter days are on the horizon. Winter doesn't have to be a season of dread. Proper preparation starts with your feet. Investing in proper winter boots for harsh conditions is essential for a healthy body. Here in Canada, there's no shortage of harsh winter weather. Your footwear should do it all: protect against the cold, be waterproof, yet be stylish. Above all else, your winter boots should be comfortable. After all, you'll be wearing your boots for 3-4 months, sometimes for hours on end. We're here to make your life easier. That's why we've put together this complete winter boot guide. Below you'll find how to recognize the signs of needing new winter boots, how to choose the right pair, and what's actually available. Signs You Need New Winter Boots There are a number of signs to look for when considering whether you should buy new winter boots. To start, if you develop any sort of foot pain or condition like blisters, calluses, or aggravated bunions, consider new boots. Beyond the immediate discomfort, look for signs of muscle soreness or fatigue. These may be signs that your body is compensating for improper footwear, and may lead to problems down the road. Look for these signs that you need new winter boots: Experience Blisters and calluses often. Develop foot pain. Trip or slip more often. Have sore muscles after walking in your shoes. Visual wear and tear on the boots itself. Holes in the sole. If you experience any of these conditions or problems, book an appointment with one of our licensed chiropodists for a thorough assessment. Tips for Buying Winter Boots There are many variables to consider when buying winter boots. After all, you'll likely want to mix fashion and function. Follow these tried and true tips for choosing the right winter boot for your feet. Arch support: Choose a boot with proper arch cushioning and support to prevent conditions like plantar fasciitis, heel spurs, and Morton's neuroma. Avoid high heels: High heels can put strain on your hips and feet, as well as be unstable given winter footing conditions. Tread: depending on the climate and your needs, certain treads are more suitable for uneven grounds, more rugged footing, or for walking flat Waterproof: keeping moisture away from your feet is essential in winter. Dark and moist places are a ground for athlete's foot, blisters, and frostbite. Fit: Be sure your boots have plenty of toe space, especially if you wear thicker socks in the winter or suffer from a foot condition like Bunions, Hallux Rigidus, or hallux limitus. Buying: Did you know our feet are larger in the second half of the day? Our body retains water and our feet expand slightly. Trying shoes on at the end of the day accommodates for sizing. Cost: This is the elephant in the room. Choose a boot that's within your price range. However, consider winter boots an investment. These boots could last you multiple years depending on the quality of the product. Warmth: If you live in an extreme cold climate, find boots with proper insulation to avoid frostbite. OK, But What's Available? Our clinic take a preventative approach to foot care in which the patient is empowered to be an active participant in his or her treatment. Our on-site shoe store provides patients with therapeutic tools and resources including orthopaedic footwear, insoles, medical devices, and over-the-counter solutions. We carry a selection of top winter boots from the following: Sorel MEPHISTO Clarks Ara Below you'll find a few of our favourites from Sorel, MEPHISTO, Clarks, and Ara. These brands are a mix of fashion and function. Sorel are more rugged and tougher in Canadian winter while MEPHISTO are more stylish and better for everyday occasions. Sorel Caribou Boot MEPHISTO Agatha Clarks Batcombe Alp Gore-Tex Ara Aubrey Boot Visit the clinic to get a feel for each boot and to try on a pair. The clinic is open six days a week including on Saturday to accommodate your schedule. Avoid The Winter Blues—Visit Feet First Clinic For Your Winter Boots Needs If you're looking for tips on how to prepare for winter, book an appointment with one of our Licensed Chiropodists for a thorough assessment or visit the clinic to browse our wide range of footwear options. From leading brands to Shoe Fitting to Custom Foot Orthotics, we're your one-stop shop for your footwear needs. Call us at 416-769-3338 or Book Your Assessment Today!
August 17, 2020
Did you know that of all major joints, the ankle is the most commonly injured? In fact, there are a variety of conditions that affect the ankle. Here are the 4 Most Common Ankle Injuries. Ankle Sprain Sprains rank number one among the most common ankle injuries. There are three primary forms of ankle sprains: inversion, eversion and high. Ankle Sprains occur when the ligaments overstretch and damage. Generally, sprains take 2-3 weeks to recover from, but you can continue to walk and be mobile if you have your ankle taped, and secured. Though ankle sprains are a very common sports injury, they can happen to anyone. Inversion An inversion sprain occurs when your ankle twists inwards. Ankle rolls inwards Most common form of ankle sprain Eversion An eversion sprain occurs when your ankle twists outwards. Eversion sprains impact the deltoid and medial ligaments of your ankle. Eversion sprains aren't as common as inversion sprains because of the ligaments' strength. Ankle rolls outwards Less common than inversion sprains Accounts for 10-20% of sprains High Ankle A high angle sprain occurs when the foot twists outward due to the force. Here, we get a sprain of the syndesmotic ligaments which connect the tibia and fibula (shin bones). Affects the high ankle More common in sports (football, basketball, soccer) than in everyday life To help prevent sprains, follow these Ankle Strengthening Exercises. Additionally, a Better Shoe Can Prevent Ankle Sprains. You'll want shoes with a good fit, strong treads, and orthotic inserts if necessary. We carry a full line of footwear in the clinic including Leading Shoe Brands that you can choose from. Tarsal Tunnel Syndrome Tarsal Tunnel Syndrome is a common foot condition that affects the ankle. It's a result of a damaged posterior tibial nerve, and is considered the ankle's version of carpal tunnel syndrome. Tarsal tunnel syndrome is the most common nerve entrapment of the ankle. The tarsal tunnel is a narrow space on the inside of the ankle next to the ankle bones. The tunnel is covered with a thick ligament that helps contain its inner workings – veins, arteries, tendons, and nerves. Notably, the tibial nerve runs through the tarsal tunnel. Tarsal tunnel syndrome occurs when the tarsal tunnel compresses. Imagine you squeeze a casing of wires. The more pressure you exert, the more you put onto the fillings inside. In this case, these are the nerves, arteries, and tendons inside. Symptoms include sharp, shooting pain, pins and needles, or a burning sensation on the inside of your foot, close to where your foot meets your ankle. Some say that pain can be severe enough to cause a person to limp, and individuals may describe a Radiating Pain that cannot be localized to one spot. Achilles Tendonitis The Achilles is the longest tendon in the body, and can withhold extreme amounts of stress. The tendon connects the calf to the heel bone, and can become inflammed over time if overused. If this occurs, the injury is known as Achilles tendonitis. The most common symptom of Achilles Tendonitis is a mild ache or pain in the back of the lower-leg or above the heel, especially first thing in the morning and after exercise. The tendon can also be warm, swollen and irritated with certain ankle movements. This can cause pain in and around the ankle as well, as other joints and muscles attempt to compensate for the damage to the Achilles. The following can cause Achilles tendonitis: lack of conditioning in your lower leg muscles excess strain on the Achilles tendon bone spurs in the heel rub on the Achilles tendon untreated flat feet lead to stress on the posterior tibial tendon To treat, and prevent Achilles tendonitis, you can: Strengthen and stretch your Achilles Rest, or decrease activity Invest in Custom Orthotics Use Over-the-counter Insoles Dorsal Spurs A Bone Spur is a benign growth and occurs on all parts of the body including on the heel, ankle, and toes. Specific to the ankle area, a Dorsal Spur is a bone growth at the insertion of the Achilles tendon. Bone spurs develop as your body's response to trauma in the area. The body's defense mechanism begins to grow bone to help protect the area against further damage. So, as these deposits build up, there is less area for your body to move freely, which can cause seperate issues due to the underlying bone spur. There are two sides to this: one is that the injury is quite common. Two is that although bone spurs are common, only 5% of people with a bone spur feel pain. Dorsal spurs occur because: Straining foot muscles and ligaments Over-stretching the plantar fascia Repeated tearing of the thin lining of the heel bone Generally, you should not worry about dorsal spurs. But if you do suspect a dorsal spur, or any sort of other ankle pain over more than a short period of time, consult a foot expert for next steps. Questions About Your Ankle(s)? We Can Help! Do you have an ankle injury? We’re confident in our ability to help inform you and solve all types of common ankle injuries with the least amount of discomfort as possible. Don't hesitate: Call us to ask about a quick question and we’d be happy to point you in the right direction! Call us at 416-769-3338 or Book Your Assessment Today!
