September 18, 2023
Although it may sound scary, ankle cracking isn't necessarily a sign to worry about. Often, ankle cracking is normal and, fortunately, harmless.
There's a minor chance ankle popping can signify an underlying condition like a sprain or tendon damage, but that's not generally the case. Ankle cracking or popping when rotating can be a common occurrence for some people.
However, this doesn't mean you should ignore ankle cracking altogether. You should monitor and assess whether you experience pain elsewhere or any other symptoms associated with the ankle popping (for instance, deep pain that could be a sign of a stress fracture). Understanding your recent history also helps - be extra careful if you've experienced a recent injury or trauma.
Whether severe or a non-issue, we recommend brushing up on the possible reasons your ankle cracks when rotating. Read more in our comprehensive guide below.
Gas bubble release
The most common cause of ankle cracks when rotating is cavitation. When you rotate your ankle, the movement can cause tiny gas bubbles to form and collapse within the synovial fluid that lubricates the joint. This sudden collapse of gas bubbles can produce an audible cracking or even popping sound. Ankle cracking in this context is normal and harmless.
Ligament or tendon movement
Ankle cracks when cracking can also be due to the movement of ligaments or tendons over bony structures in the ankle joint. They may produce a popping sensation or sound as they shift during rotation.
Tendon snapping
Why Your Ankle Cracks When Rotating
Sometimes, a tendon can snap over a bony prominence in the ankle, leading to a popping sensation or sound. This typically occurs due to repetitive movements or increased physical activity.
Scar tissue or adhesions
Past injuries or trauma to the ankle may create scar tissue or adhesions around the joint. These tissues may stretch or release during ankle rotation, causing a cracking noise.
Joint instability
Ankle cracking can be associated with joint instability. If the ligaments supporting the ankle are lax or weakened, the bones may move more than usual during rotation, leading to a popping sensation.
Arthritis
Occasionally, arthritis or inflammation in the ankle joint can cause cracking or popping sounds during movement. This is often accompanied by pain and stiffness.
Synovial cysts
Synovial cysts are fluid-filled sacs that can develop within the ankle joint. These cysts may cause cracking or popping sensations when they move or change position during ankle rotation.
Bone-on-bone movement
In rare cases where there is existing significant wear and tear in the ankle joint, bone surfaces may rub against each other during movement. This results in cracking sounds. Be careful with bone-on-bone friction; it's a recipe for developing bone spurs, which are calcium deposits that build up over time into outgrowths.
How do I know when ankle cracking is severe?
In most cases, ankle cracking during rotation is benign and not a cause for concern. However, we recommend seeing a professional if you experience pain, swelling, or instability along with the cracking or other concerning symptoms accompanying the cracking. They can thoroughly evaluate and provide appropriate advice or treatment based on the underlying cause.
How do I prevent or reduce ankle cracking?
To reduce the occurrence of ankle cracking and maintain ankle health, you can consider the following preventive measures:
Regularly perform ankle exercises to strengthen the muscles supporting the joint.
Warm up properly before physical activity to prepare the ankles for movement.
Avoid excessive or forceful rotation of the ankles, especially if it causes pain or discomfort.
Wear appropriate footwear that provides support and cushioning for the ankles.
September 14, 2023
Bunions - or for those who have them, the painful, bony nuisances that form at the big toe joint - are a common foot condition for older people, especially women. While surgical intervention can sometimes help those with debilitating bunions, lifestyle changes and effective management strategies can help you avoid a bunionectomy in many cases.
Moreover, surgeries are usually only necessary if your bunions cause regular functional and mobility problems and chronic pain, which is often not the case.
Let’s look at the causes and symptoms of bunions and explore how you can manage them without invasive measures.
Image Credit: Fabrikasimf from Freepik
Symptoms of Bunions
Bunions protrude from the side of your big toe, forming an “L” shape angle. Additional symptoms of bunions include:
More corns and calluses than you would normally have due to the big toe rubbing against the second toe
Mild redness, pain, and swelling
Limited movement in the big toe
Severe bunions can cause overlapping toes, pain that doesn’t subside, and toe angulation of more than 40 degrees.
Photo credit: istock
Causes of Bunions
The main culprit? The wrong shoes!
Wearing high heels may make you feel good about yourself aesthetically, but they can damage your physical health over time and are one of the main causes of bunions in women. Narrow, tight, and pointed shoes (often the design of stilettos and other types of heels) squeeze and push your toes together and forward unnaturally, increasing pressure on the big toe and leading to bunion formation.
Having another condition that targets the joints, like osteoarthritis or Rheumatoid arthritis, or one that causes an abnormal gait, like flat feet, can also hint at bunions in your future. Activities where your toes are more vulnerable than the rest of your feet, like dancing, may also be a risk factor.
Image by rawpixel.com from FreePik
Bunions: Management Strategies
You can tackle a mild bunion problem from home and with regular visits to the chiropodist. Here are some of the best ways you can prevent bunions from ruining your day or getting worse:
Change your footwear: Ditch the high heels for comfortable alternatives and shoes with extra room in the toe box. If you’re not sure where to start, attend a shoe fitting.
Try bunion splints or aligners. They can hold the affected joint in place.
Therapeutic taping can help hold the joint in place and temporarily relieve pain.
Shoe stretching may help secure more room in the toe box and take pressure off the bunion.
Try these 5 simple exercises for bunions. They are relatively easy, low-impact, and don’t require exercise equipment.
Get custom orthotics. Orthotics might reduce excess pressure on the big toe joint and correct any biomechanical issues that are contributing to your bunions (plus they're also super comfortable!).
Ask about shockwave therapy. This innovative, non-invasive, and quick procedure is an effective management strategy for bone and joint conditions. It can help relieve pain caused by muscle tightness around the bunion.
It's important to remember that bunions don't disappear like other conditions sometimes do. But successfully practicing these treatment methods can help you avoid surgery.
If you suspect your bunions are too severe for these strategies, speak to your family doctor.
Bunion products available at Feet First Clinic
September 7, 2023
Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan.
Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort.
Read more about common causes, prevention tips, and treatment strategies for foot arch pain.
Causes of Foot Arch Pain
Flat Feet or Fallen Arches
Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area.
Overuse or Excessive Physical Activity
Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region.
Plantar Fasciitis
Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain.
The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest.
Achilles tendonitis
Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain.
Footwear
Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time.
Acute Injury or Trauma
An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain.
Prevention of Foot Arch Pain
Proper Footwear
Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods.
Arch-Supporting Insoles or Orthotics
Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints.
Gradual increase in activity
If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse.
Maintain a healthy weight
If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain.
Stretching and strengthening exercises
Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain:
Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg.
Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat.
Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds.
Treatment Strategies for Foot Arch Pain
Rest, ice, compression, elevation
Rest: Give your feet ample time to rest and avoid activities exacerbating pain.
Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day.
Compression: Use compression socks or stockings if you find inflammation and swelling build-up.
Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling.
See more about the RICE method of recovery in our blog spotlight.
Pain relief NSAIDs
Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage.
Physical Therapy
Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort.
Taping or bracing
Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape.
Shockwave therapy
Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain.
Night splints
A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis.
Surgery
In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.
August 31, 2023
Often, a foot callus will go away independently if you change your shoes and eliminate friction and discomfort. Specialized creams and foot soaks can also help speed up the process. But for an unfortunate minority, calluses can become thicker and thicker, eventually causing pain and discomfort and making it necessary to seek foot callus treatment from a chiropodist.
Source: iStock
At-Home Treatment for Foot Calluses
You don't need to rush to the doctor every time you see a callus. In fact, many people will have a mild callus on their foot at any given time, and they aren't typically a medical priority without signs of severity. As far as foot conditions go, they are one of the most common. But it's still a good idea to keep on top of them by practicing foot care from home so you can ensure they don't get worse!
Gehwol's Med Callus Cream loosens hard callus layers and may even completely remove a mild callus in up to 28 days. For additional foot health benefits, try Gehwol's Extra Universal Foot Cream, which targets calluses using a combination of natural oils and medicinal ingredients. It also has deodorizing properties and strengthens and invigorates tired feet. Moreover, you can include foot soaks in your at-home callus care routine. Try Gehwol's Refreshing Foot Bath, which keeps the skin resistant to callus formation while smoothening existing calluses.
Source: Gehwol Canada
Source: Gehwol Canada
Seeking Professional Help For Calluses
Sometimes taking care of your foot health means visiting your local foot clinic for foot callus treatment from a chiropodist. Here are some signs to look out for:
Your callus is causing discomfort
Your callus looks inflamed
Your callus is very thick
Your calluses keep coming back
It hurts to put pressure on a callus when walking
You see signs of an infection, like pus and drainage. This is especially dangerous if you have diabetes.
You just want smooth feet, and to ensure your calluses are treated in a safe, sterile setting.
Chiropodists treat calluses using sterilized tools to shave down the area. Following this, they will apply ointment or moisturizing cream to help the skin heal. Your chiropodist can also tend to calluses during a medical pedicure. In addition, foot health specialists can recommend using products to help protect pressure points from friction, like foot protection pads and custom orthotics, to ward off painful, recurring calluses.
Source: iStock
August 19, 2023
Your child is about to return from summer camp and gear up for the school year. As a parent, it's time to shift your shoe guide focus from summer adventures to 2023 footwear trends for the classroom, playground, school gym, and more! This guide will discuss the best 2023 school shoes for kids and other vital foot health tips for children:
Know your child's condition
Invest in orthotics
Get the right shoes
Get ready for the elements
Sizing, sizing, sizing
Prepare for gym change rooms
Image Credit: Katerina Holmes from pexels
Know Your Child's Condition
There are a wide variety of foot conditions unique to children. Knowing if your kid is struggling with one is the first step towards securing quality footwear and the best kids shoes for 2023. Common foot conditions in children include:
Pediatric Flat Feet: Most kids have flat feet in their toddler years before arches form by age 5. However, some kids struggle with flat feet for much longer. Arch support is extremely important for little ones with flat feet. Studies show that kids who wear footwear with added arch support enjoy less physical foot pain, improved mobility and even bonuses like faster stair ascent time (although kids shouldn't be running on the stairs at school!). A stability shoe like the ASICS GT-1000 runner, or custom orthotics, are highly recommended for kids with flat feet as the GT-1000 series is for people who overpronate (meaning the foot lands on the outside of the heel, which transfers weight incorrectly and causes pain over time).
Sever's Disease: This disease occurs when the growth plate on the back of the heel becomes inflamed. It is common in growing kids, especially young athletes. One of the major risk factors of Sever's disease is having an overactive child exert energy without considering the proper shoe recommendations. Choosing school shoes with a deep-heel cup can help relieve pain.
Osgood-Schlatter Disease / Growth Spurts: Running and jumping kids can develop Osgood-Schlatter disease in the knee, which feels like swelling and pain below the cap. It can also sometimes be attributed to growing pains and spurts. You can soothe symptoms by suiting your kids up with shoes with good shock absorption. Shock absorption dilutes the hard ground and gym floor's effect on your child's joints.
Pigeon-toeing: Children who walk with their feet pointing inward are pigeon-toeing or in-toeing. Dealing with pigeon-toeing can be tricky because some specialists suggest you shouldn't use corrective shoes until the child is around nine or 10 so they have a chance to naturally grow out of it.
ASICS GT-1000 for grade school kids. image credit: asics website
Invest in Orthotics
From flat feet to growing pains, custom orthotics help with most musculoskeletal foot conditions common in children. School floors are notoriously hard and flat, so the extra arch support, shock absorption and cushioning can help with a pre-existing condition and keep it from progressing into more painful territory by putting more strain on vulnerable areas.
Get the Right Shoes
Quality footwear can make the difference between a painful day at school and a day with some relief and comfort. But how do you know what school shoes to buy for your kids? It may depend on their foot type:
Kids with low arches and flat feet that persist after age five should consider a stability shoe like the ASICS GT-1000 for kids. It will correct the overpronation we discussed earlier with extra support in the midsole and arch area and prevent their abnormal gait pattern from causing more discomfort.
You should also consider the needs of children with neutral gaits. The ASICS Novablast is built to accommodate growing feet and may be a solid choice for its extra cushioning and energetic bounce underfoot.
ASICS Novablast for kids. Image credit: Asics Website
Sizing, Sizing, Sizing
Some kids may need to attend a shoe fitting before returning to the classroom. To ensure shoes fit for the whole school year, leave half an inch of room from the toe to the end of the toe box to account for growth spurts. If your child feels like their toes are being squished on the sides, look for shoes with added width.
Prepare for Gym Change Rooms
We all know schools are a breeding ground for the common cold. But your child can also contract highly contagious foot conditions like warts, athlete's foot and toenail fungus if they don't protect their feet in the locker rooms and change rooms. To prevent this, ensure your kid heads to school with flip-flops, shower shoes or sandals in their gym bag.
Get Ready for the Elements
Hopefully, your child already has a pair of the Saucony Peregrine from their camp adventures. But if not, it’s never too late! Your kids should always be prepared for mud, rain, sudden light snowfalls, and other weather events. The Peregrine ice is perfect for the fall months leading into winter and shields your child’s feet from moisture while offering an excellent grip on the ground and slippery pavement.
Saucony Peregrine for Kids. Image Credit: Saucony Website
July 24, 2023
Heel spurs are bony growths on the heel bone that look like small bumps on the heel. Although they can’t be removed entirely without surgery, there are several non-surgical treatment options that can provide heel spur relief and maximize your quality of life.
Heel spurs often cause pain and discomfort, especially during weight-bearing activities. The most common form is called a calcaneal spur, which is a bony projection that forms around the calcaneal bone, the strongest, most significant, and posterior-most bone in the feet.
Surgery is only sometimes the best option. Exhausting non-surgical treatment options should come before more intrusive options, especially considering heel spur pain can be managed in several ways. If conservative measures do not provide relief or the pain worsens, you should consult a healthcare professional or foot specialist who can evaluate the condition and recommend further treatment options.
This article outlines some non-surgical treatment options and lifestyle changes for heel spur relief.
Regular rest and icing
Resting the affected foot and applying ice packs for 15-20 minutes several times daily can help reduce inflammation and pain. Allowing adequate rest between activities or when your heel spur flares up provides time to reduce inflammation and swelling. Additionally, rest allows the surrounding muscles to rebound and recover so you don’t overstress certain parts of your foot.
Pain relief medication
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation associated with heel spurs. However, following the recommended dosage and consulting a healthcare professional is essential.
Physical therapy
Specific exercises and stretches can help elongate and strengthen the muscles and tendons in the foot, providing relief from heel spur pain. A chiropodist can recommend the proper exercises to incorporate into your routine to help strengthen and stretch the calf muscle, which is often the culprit for heel pain. Regularly performing stretching exercises for the calf muscles and plantar fascia can help relieve tension and reduce pain associated with heel spurs. These sorts of exercises and stretches shouldn’t just be done when you’re in pain. Incorporate them into your daily routine as part of your lifestyle.
A chiropodist may also recommend treatments such as shockwave therapy, a non-invasive treatment method that uses soundwave pulses. While the name may cause you to assume electrical impulses are at work, they’re actually mild-frequency soundwaves. These soundwaves penetrate through the skin at the site of an injury, which triggers your body to amp up its healing abilities. Very little (if any) pain is involved in the process.
Custom orthotics or inserts
Custom or over-the-counter orthotic shoe inserts can help support the arch and cushion the heel, reducing pressure on the heel spur and providing pain relief. These inserts can be used in both athletic and everyday shoes. You can supplement your shoes with heel cushions or pads for extra heel relief.
Supportive footwear
Wearing shoes that provide proper arch support, cushioning, and shock absorption can help alleviate heel spur pain. Look for shoes with a padded heel and good arch support. For instance, ASICS provides a variety of lines of shoes for various foot types.
Night splints
Wearing a night splint while sleeping can help stretch the plantar fascia and calf muscles, reducing morning heel pain associated with heel spurs. Heel spur pain is typically at its most intense in the morning, and wearing a night splint helps stretch out your calf, reducing tension on your heel during the first few steps of the day.
Weight management and diet
Maintaining a healthy weight, specifically aiming to reduce sudden and significant fluctuations in weight, can help alleviate stress on the feet and reduce heel spur pain. Sudden weight changes or changes to diet can put added stress on your feet and legs while your body adjusts. Following a healthy diet while also exercising can help improve the feeling of your feet and body overall.
