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January 8, 2026
Hiking is a great form of exercise and a fun way to get outdoors during the colder months of the year. However, if you’re planning on going for a hike, you need to know how to keep your feet warm and safe. Not only will this keep you comfortable during your journey, but it will also minimize the chances of you getting frostbite or another cold-related issue. That is why we are highlighting our top winter hiking tips, with a focus on proper footwear and keeping your feet protected in icy and snowy conditions. Continue reading to learn more about how you can protect your feet while hiking in the winter.
Wear Boots That Fit Properly
Before going on a hike, you need to assess the quality of your footwear. Preferably, you have a pair of warm boots that you can wear. By wearing boots, you’ll be able to walk in deep snowdrifts without worrying about getting your feet wet. Look for boots that are waterproof and insulated. If your boots are not insulated, be sure to wear them with a wool sock (more on that below).
However, it doesn't matter how warm your boots are if they don't fit. Tight-fitting boots will restrict circulation, which will make your feet feel cold no matter what you do. That's why boots should fit properly: When purchasing boots, try them on in-store with a warm, thick sock. When in doubt, it's better to go too big than too small.
Wear The Right Pair Of Socks
Everybody knows that you should never go on a winter hiking trip without a warm pair of socks. Look for thermal socks with thermoregulating materials like merino wool. Materials will not only keep your feet warm; they're also breathable, meaning you won't need to worry about foot sweat (moisture buildup from foot sweat will make your feet cold).
Whatever you do, do not double-layer socks; the increased thickness can make your shoes too tight, which will restrict circulation and make your feet colder.
If you have poor circulation or suffer from conditions like Peripheral neuropathy (nerve damage caused by diabetes), you may want to wear a pair of compression stockings. Compression stockings are high-quality garments that are made to stimulate the blood flow in your feet and lower body. These garments can help prevent pain in several ways. Some benefits include:
Boosting circulation to your lower extremities to help keep them warm
Decreased swelling in your ankles and knees
Minimizing aching and overall discomfort
Reducing leg and foot fatigue
If you don’t currently suffer from any of the issues mentioned above, you can still benefit from wearing compression stockings! They can help prevent issues like:
Blood clots
Varicose veins
Complications due to venous disorders
Keep Your Feet Dry
Keeping your feet dry is just as important as keeping them warm during winter hikes. Moisture from snow, slush, or sweat can quickly lower foot temperature and increase the risk of blisters, irritation, and cold related injuries. Choose waterproof or water resistant boots whenever possible, and consider wearing moisture wicking socks to help pull sweat away from the skin. Packing an extra pair of socks in your backpack is also a smart idea, as changing into a dry pair during or after your hike can significantly improve comfort and help protect your feet from the cold.
Wear Shoes with Good Tread
Winter can make for slippery conditions. Whether it's slush, snow or ice, it's easy to lose your footing on winter trails. That's why it's important to look for shoes with a good tread and traction. The outsole should be rubber or a high-abrasion rubber compound. Tread depth and tread pattern is also very important. Ideally, the tread depth should be at least 5 mm, and the pattern should have many small shapes. A waterproof hiking shoe or hiking boot usually will do the trick!
December 11, 2025
Our feet are pretty amazing structures.
With over 52 bones, over 250,000 glands and nerves, they're certainly a complex parts of our bodies, and so they deserve a dedicated specialist to keep them in peak condition. How exactly do these specialists work? And why might you need to see one? Read on and find out.
What's A Chiropodist?
A Chiropodist (pronounced "kerr-op-o-dist") works to support the prevention and management of acute and chronic conditions that affect our feet and lower limbs. Think: skin conditions like warts and calluses, nail conditions like ingrowns or fungus, and musculoskeletal conditions like Plantar Fasciitis and Gout. These are just a few examples of the foot conditions a chiropodist can treat. Click to learn more about other Common Foot Conditions.
Is a Chiropodist Different than a Podiatrist?
It depends on where you live.
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In Ontario, both chiropodists and podiatrists are regulated foot care professionals, but their training and scope of practice differ slightly. Chiropodists are the most commonly licensed foot specialists in the province and provide comprehensive care including assessments, routine and advanced treatments, custom orthotics, minor procedures, and certain injections. Podiatrists are less common and were grandfathered into practice prior to 1993, when Ontario transitioned to licensing only chiropodists. A podiatrist can perform bone surgeries like bunion or hammertoe corrections, whereas a chiropodist cannot (they can still do other surgeries). Regardless of the title, both professionals are highly qualified to help you manage foot pain and keep you moving comfortably.
What Do Chiropodists Check For?
When a chiropodist sits down to assesses your feet, they'll be able to spot and treat minor problems right away, like hard skin, Warts, and Ingrown Toenails.
For people with diabetes, the chiropodist will check the sensation and circulation in the feet, as well as examine the feet for any potential irregularities or cause for concern. If you have foot pain, a chiropodist can do a biomechanical assessment and gait analysis. They'll check your alignment when you walk, and will then be able to recommend or prescribe solutions including, but not limited to, Orthotics or Insoles, to get the feet working in peak condition. Either way, you'll leave your first visit knowing your feet are being properly cared for.
As you can see, foot health isn't just about feet! When feet are in good condition, the whole body can be properly supported. When they're not, you'll likely notice problems elsewhere. Foot health is every bit as much about your legs, hips, and spine as it is about the way your toes look in sandals. Chiropodists are trained to see the bigger picture of your physical health and the role your feet play in it.
Even if you don't have foot pain, we urge you to visit a chiropodist. Your feet, after all, are your body's foundation, and having them assessed could save you aches and pains later on. Foot problems affect well over half the population. Don't be one of those people who finds themselves at risk of long-term consequences.
November 28, 2024
Whether caused by an injury, circulation problems, or a chronic condition, foot and ankle swelling shouldn't be ignored. In this blog, we'll explore potential causes of swelling, when it might be a sign of something more serious, and how seeing a foot specialist at a Toronto foot clinic can help you get back on your feet.
What is Foot Swelling?
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The medical term for foot and ankle swelling is called edema. This term can also be used for swelling in other body parts. It is an accumulation of fluid leaking from small blood vessels into the tissues of the foot and ankle. This causes the area to appear puffy or enlarged.
Swelling in the feet often occurs because of circulation issues, injuries, infections, or underlying health conditions. The lower extremities are especially vulnerable to swelling because gravity naturally pulls fluids downwards.
The body’s circulatory and lymphatic systems typically manage this fluid, but when they’re not functioning optimally, fluid retention can occur. Your body’s inflamatory response to foot and ankle injuries, hormonal changes (pregnancy, etc.) and increased blood volume can also lead to swelling.
Edema in the feet can range from a mild inconvenience to extremely distressing and debilitating. It can affect your gait pattern (the way you walk), make buying shoes that fit almost impossible, and coincide with other uncomfortable symptoms. You shouldn’t ignore foot and ankle swelling, even if you think you know the cause. This is because:
It can get progressively worse
It can signal a health condition you weren’t aware you had
It can be a sign that a foot injury is more serious than you thought
It can lead to other complications
It may require prompt treatment
Causes of Swollen Feet and Ankles
There are numerous causes of swollen feet and ankles. Some are mild and going away over time, while others are more severe and debilitating and may require consistent assessments and check-ups with either a physician or a foot specialist, like a chiropodist or podiatrist. If you notice swelling within your feet that is new then discuss with with you physician. Common causes of foot and ankle swelling include:
Injury. Sprains, fractures, and strains can cause localized swelling due to inflammation in the injured tissues. To protect yourself, check out the best ways to prevent foot injuries.
Infections. Conditions like cellulitis, a bacterial skin infection, can lead to swelling, redness, and warmth in the affected area.
Venous insufficiency. This is a term for damaged vein valves and in some circumstances be caused by deep vein thrombosis (DVT) or malformation in the leg veins. General venous insufficiency is common especially as we age. Poor blood flow from the legs back to the heart causes fluid buildup, leading to swelling in the lower legs and feet.
Lymphedema. Blocked or damaged lymphatic vessels prevent fluid drainage, causing chronic swelling, often in one leg or foot.
Heart, kidney, or liver disease. These conditions can disrupt fluid balance in the body, leading to retention in the feet and ankles.
Pregnancy: Increased blood volume and pressure from the growing uterus can cause fluid accumulation, especially in the lower extremities.
Prolonged standing or sitting. Sitting in one position OR standing for extended periods can cause fluid to pool in the legs and feet due to gravity. Office workers, restaurant servers, cooks, flight attendants, and more can experience mild swelling simply due to their occupation.
Gout. Gout is a type of arthritis caused by high levels of uric acid in the blood, leading to the formation of urate crystals in joints. The result is intense burning pain, redness, and swelling, particularly in the big toe. Improving your diet may be able to help with flair ups.
Diabetes: The top of the feet and ankles can swell due to nerve damage caused by diabetic neuropathy.
Diet. High sodium diets can cause excessive swelling in the legs.
Signs Your Swollen Feet and Ankles May be Serious
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Below are some coinciding symptoms that may be tell-tale sign of a health condition. As always, if anything is new, then to see your physician rather than to leave it:
Burning sensation. Persistent burning in the feet along with swelling could indicate nerve damage.
Redness and warmth. Swelling accompanied by redness, warmth, and tenderness may signal an infection, such as cellulitis, that needs attention.
Sudden onset of swelling. Rapid or sudden swelling in one leg could indicate a blood clot or deep vein thrombosis (DVT)s. This condition requires urgent care.
Pain: Severe pain along with swelling, especially after an injury, may point to a fracture or ligament damage.
Swelling in one foot only: Sometimes localized issues can indicate a more severe and specific problem.
Shortness of breath or chest pain. These symptoms can indicate heart or lung issues, like congestive heart failure, and requires immediate medical help.
Skin Changes: Discolored, tight, or shiny skin over swollen areas may suggest lymphatic or circulatory issues needing evaluation. Red toes or dark blue skin can signify peripheral artery disease, coronary heart disease, high blood pressure and more.
Persistent or worsening swelling. Swelling that doesn’t improve or worsens over time could be a sign of an underlying health condition that needs treatment.
When to See a Podiatrist or Chiropodist: Treatment
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You should always see a physician or foot specialist if you’re experiencing discomfort in any capacity. Remember: foot issues are not “normal.”
Because foot and ankle swelling is usually caused by an underlying medical condition, you should first see your family doctor. They can refer you to the appropriate specialists and run the necessary testing to determine what is causing the swelling. Your treatment options may target edema directly, or they may target the underlying health condition.
Once you determine the underlying cause of the foot swelling, a foot specialist or foot clinic can provide solutions to manage and accommodate the condition, so you can live your life as comfortably as possible. Below are some services a foot clinic can offer to help foot and ankle swelling:
Compression Socks
Compression stockings are a great option for venous insufficiency, pregnancy, fatigue-related swelling, and sometimes even underlying health conditions like lymphadema. They reduce swelling by promoting blood flow and limiting fluid buildup in the lower extremities. A common myth is that they are clunky, noticeable medical devices that clash with your clothing, but they are actually quite fashionable and sleek. Most people will not even realize you are wearing them.
You can get standard knee-high socks or even pantyhose, depending on how your activities and how you want to dress them up. You can get a prescription from a physician, and then stop by our Toronto foot clinic, where our certified fitters can measure you and help you select the best stockings for you.
As compression stockings can be contraindicated for some conditions (like diabetes and periphery artery disease), it's strongly recommended that you first visit discuss compression stockings with your family doctor if you have any underlying health concerns.
Orthopedic Footwear
Orthopedic shoes can accommodate swelling by offering several key features designed to provide comfort and support:
Adjustable straps and laces. Many orthopedic shoes come with adjustable fastenings that allow for a customizable fit, accommodating changes in foot size due to swelling.
Wide toe boxes. These shoes often have a wider, more spacious toe area, which helps to prevent pressure on swollen feet and allows room for expansion.
Elastic materials. Some orthopedic shoes are made with elastic or stretchable fabrics, allowing them to gently conform to the shape of the foot and adjust to fluctuations in swelling throughout the day.
Extra depth. Orthopedic shoes often have a deeper design, providing more room for foot swelling and preventing tightness that could worsen discomfort.
By combining these features, orthopedic shoes can help manage swelling while providing the support needed for optimal foot health.
Diabetic Foot Care
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If your edema is caused by diabetic neuropathy or periphery artery disease, diabetic foot care at a foot clinic should be a part of your monthly routine. At a diabetic foot care appointment, your chiropodist will monitor your foot health. They'll examine your feet to check for sensation, circulation, and check for any potential causes for concerns - like disease progression and worsening circulation issues. Routine diabetic foot care also involves wound and nail care, diabetic foot education, and more. While these practices don’t directly target swelling, they are all interconnected and help reduce the risk of complications that can worsen swelling.
Biomechanical Assessment
If your swelling coincides with an injury and other chronic foot pain, a biomechanical assessment and gait analysis with a chiropodist can help. A chiropodist can then diagnose any underlying muscular or biomechanical issues that are causing or contributing to the foot pain, and make treatment recommendations like custom orthotics.
Additional Swollen Foot and Ankle Treatments
RICE Method
The RICE method is an acronym for a popular at-home treatment routine for acute foot injuries: rest (avoiding activities that strain the foot), ice (applying cold packs to reduce swelling and pain), compression (using bandages, tape, compression socks, and more to limit swelling), and elevation (raising the foot above heart level to help drain excess fluid). If you're
Treatments That Target Underlying Health Conditions
When foot swelling is linked to serious underlying health conditions, treatments aim to address the root cause and prevent further complications.
For example, conditions like heart failure, managing the condition with medications can help reduce fluid retention and ease swelling. In cases of kidney disease, doctors may adjust medications and recommend dietary changes to help the kidneys function more effectively, reducing the build-up of excess fluid in the body.
In some lymphatic conditions, such as lymphedema, may be treated with specialized therapy, including manual lymph drainage to help encourage the movement of fluid away from the swollen areas. Compression therapy is also helpful for lymph conditions.
Each treatment is tailored to the specific health condition causing the swelling, and addressing the underlying issue can significantly reduce or even prevent the recurrence of swelling. Regular monitoring and early intervention are key to managing these conditions effectively.
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September 23, 2024
The leaves are starting to change colour and the temperatures are taking a dip! What does that mean for your feet? A lot! Seasonal changes have a big impact on our foot health, which is why it's important to prepare your feet for fall — especially if you have a foot condition. To help you our, we compiled our Toronto foot specialists' top foot care tips for fall to keep your feet comfortable and healthy as you transition into cooler days. From selecting the right footwear to vigilant skin care, a little preparation can go a long way in keeping you cozy and supported.
Moisturizing, Skin Care and Protection
We all get thirsty, and the same thing happens to your skin — especially when the summer’s humidity is replaced with colder air that prevents it from retaining moisture.
One of the best ways to prepare your feet for fall is by focusing on hydrating your skin. Moisturizing your feet regularly will help you fight painful issues, like cracked heels. Incorporate a rich foot cream, for instance Gehwol’s Salve for Cracked Skin, if you notice dry cracks in your heels.
For a more preventative approach, moisturize every day to lock in moisture and keep your skin soft, and then exfoliate to remove dead skin cells. This lets the moisturizer penetrate deeply. For instance you could try Soft Feet Cream from Gehwol; it binds moisture to the deepest layers of the skin and strengthens its natural defence. Learn more with our comprehensive moisturizing guide.
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Fall Shoe Tips and Supportive Fall Footwear
Cold air can exacerbate foot pain by messing with your blood circulation. Healthy shoes can help offset this and make a world of difference.
Look for cozy fall boots, ideal for everyday wear. These include ankle boots with sturdy soles, a solid grip to prevent falls, good arch support, and cushioning. Additionally, consider shoes made from waterproof materials, like Gore-Tex fabric, to protect against the elements. Not only will this help with fall foot comfort, but it will also keep your feet dry and warm as the weather cools down. Damp feet can cause issues like blisters, infections and foot odour.
For those extra cold days, you should wear boots with soft materials, like fleece or shearling, for insulation against the cold. You never know when the snow falls and below-zero temperatures will begin, so having a pair of boots like this ready to wear is always wise.
Lastly, your fall shoes might work even better if you wear them with custom orthotics. Ask your chiropodist if they can help you.
Our Toronto foot clinic is known for our excellent shoe shopping tips, particularly for the fall and winter. We can also provide a complimentary shoe fitting service for when you don’t know where to start with your fall shoe hunting.
Foot Conditions Requiring Extra Care in Fall
If you have arthritis or diabetes, fall foot care is even more important. That's why one of our top fall foot care tips is to pay close attention to your foot health and regularly visit your chiropodist so they can keep an eye on your feet - especially if you have vulnerable feet.
Arthritis sufferers may find that the cold exacerbates joint stiffness and pain. The lower temperatures can cause muscles to tighten, putting additional strain on already sensitive joints.
For people with diabetes, the reduced blood circulation can be extra dangerous and worsen the body’s already compromised healing abilities. Ulcers, infections and even frostbite can be big problems during the chilly months.
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May 27, 2024
What comes to mind when you think of compression stockings? Thick, wool socks and the dead of winter? In actuality, summer compression stockings are just as popular. The sweltering heat can add several obstacles for those who need compression gear and people with summer leg health concerns. Keep reading to find out how to pivot from your winter needs and wear compression stockings comfortably this summer!
Who Needs Compression Stockings In The Summer?
Compression stockings help with many summer foot health issues by improving blood flow, reducing the risk of blood clotting and reducing heat-related swelling.
These benefits can become more imperative in the summer for many people. First, you may amp up your traveling, which can lead to spending long hours cooped up in planes, trains and cars – wreaking havoc on your lower leg health. They’re also essential for those with health concerns that are exacerbated by heat, like chronic venous insufficiency, varicose veins, deep vein thrombosis, and pregnancy.
Best Comfortable Compression Wear for the Summer
Sigvaris sea island cotton and linen Summer compression stockings
The number one thing to remember when inquiring about summer compression stockings? Cotton!
You should wear socks made with cotton since it's a natural fibre that also functions as a water absorber, letting air in and out while wicking away excess summer foot sweat. In other words, cotton socks are breathable, lightweight and have solid ventilation. Additionally, you may want open-toe designs for extra airflow.
When it comes to practical and stylish compression stockings, Sigvaris can’t be beat. Their linen and sea island cotton socks are especially good for the summer. With this special and rare cotton, they feel luxurious to the touch. But their lightness and breathability without sacrificing compression levels (they're available in 15-20 mmHg and 20-30 mmHg) are what makes them perfect for the warmest months.
The best part? These stockings also blend in perfectly with your summer outfits and don't look like a typical medical device. To the eye, they look exactly like stylish, comfy socks. It's the best of both worlds!
To get your own pair, check out Feet First Clinic’s compression stocking service.
February 12, 2024
Travelling is a thrilling adventure that opens up new horizons and experiences. Whether exploring bustling cities, hiking scenic trails, or relaxing on pristine beaches, your feet play a crucial role in making your journey enjoyable.
However, neglecting foot health during travel can lead to discomfort and potentially ruin your trip. To ensure your feet are happy and healthy throughout your trip, here are 9 essential foot care tips for travelers.
1. Choose the right footwear
The foundation of healthy feet starts with the proper footwear. Prioritize comfort and support over style, especially if you plan on doing a lot of walking. Invest in well-fitting shoes with good arch support, cushioning, and breathable materials to prevent blisters and discomfort. Break in new shoes before your trip to avoid surprises or issues like blisters.
2. Wear compression stockings on the flight
When we fly, we're often in cramped quarters for long periods of time, often sitting with our knees bent and unable to move. This affects our veins ability to function, leading to fluid build-up in the lower extremities which causes our legs to swell and feel "heavy". It can also lead to thrombosis ("traveler's thrombosis") in severe cases, which is a serious medical concern. That's why one of our top foot care tips for travelers is to wear graduated compression stockings during your flight - even if you don't have a history of circulatory issues. Your legs will thank you!
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3. Pack moisture-wicking socks
Moisture-wicking socks help dry your feet by drawing sweat away from your skin. This can prevent fungal infections and discomfort caused by dampness. Pack enough socks for your trip, and consider bringing a few moisture-wicking socks for days when you'll be on your feet for extended periods.
4. Practice regular foot exercises
Long flights, train rides, or even extended periods of walking can lead to stiffness and discomfort. Perform simple foot exercises like ankle circles and toe stretches to improve circulation and flexibility. These exercises can be done discreetly, even sitting in a cramped airplane seat. All you need to do is:
Create letters in capitals with your feet. So capital A, then capital B then capital C.
5. Keep feet clean and dry
Maintaining good hygiene is an essential component of foot care for travelers. Wash your feet daily and thoroughly dry them, paying attention to the spaces between your toes. Wet and dirty feet are more prone to infections, so carry a small towel in your travel kit.
6. Elevate and massage your feet
After a day of exploring, give your feet some well-deserved rest. Elevate your feet to reduce swelling and improve circulation. For instance, one tactic may be using a foot hammock on a flight that keeps your lower legs elevated. Alternatively, consider wearing compression stockings to help reduce inflammation, especially on long-haul flights.
A gentle foot massage can also help relax tired muscles and enhance blood flow. Consider using a foot roller or a small massage ball to alleviate tension.
7. Protect against the sun
If your travels involve beach activities or outdoor adventures, protect your feet from the sun and potential injuries. Apply sunscreen to your feet to prevent sunburn, and wear appropriate footwear to shield against sharp objects or uneven terrain. A small first aid kit can also come in handy for minor cuts or blisters.
8. Stay hydrated (before, during, and after travel)
Proper hydration is essential for overall health, including the well-being of your feet. Dehydration can lead to muscle cramps and increased foot discomfort. Drink enough water throughout your travels to adequately hydrate your body – including your feet.
Evidence shows that long-haul flights promote fluid shifts to the lower extremities and induce changes in blood viscosity, which may accelerate dehydration.
9. Know when to rest
Listen to your body and recognize when to take a break. If your feet feel tired or sore, find a comfortable spot and rejuvenate. Whether a short break during a city tour or a leisurely afternoon nap, allowing your feet some time can make a significant difference.
