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March 13, 2025
Flat feet are a condition in and of themselves. However, flat feet also have an impact on future foot health and can lead to other more painful foot conditions. But can flat feet really cause bunions? While it seems unlikely that a toe deformity can be linked to a flat arch, you'd be surprised how interconnected our lower extremities are, especially the feet! Today’s article will explore how flat feet cause bunions, what you can do to prevent them, and how a foot specialist like a chiropodist or podiatrist can provide treatment.
What are Flat Feet?
Flat feet, or pes planus, occurs when the arches of the feet collapse, causing the entire sole or most of it to contact the ground when standing and walking. For some people, this condition can extend into adulthood from childhood (children have flat feet before the arch forms) when the arch fails to form.When you have normal arches, they provide an elastic, springy connection between the forefoot and the hindfoot, allowing forces incurred during weight-bearing to be distributed properly. When these arches don’t exist, this mechanism is disrupted, leading to pain and other complications.
What are Bunions?
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Bunions, or hallux valgus, are bony protrusions that form on the inside edge of the first metatarsophalangeal (MTP) joint at the base of the big toe. They develop when pressure causes the big toe to deviate toward the second toe, resulting in a misalignment of the joint.
Common Bunion Causes and Risk Factors:
Ill-Fitting Footwear: Wearing the wrong shoes for years is a major risk factor for most foot conditions, especially bunions. Wearing tight, narrow, or high-heeled shoes can exacerbate pressure on the big toe joint, contributing to bunion formation. Your toes need space to splay and rest comfortably!
Gender and Age: Women, particularly those over 60, are more prone to developing bunions, generally due to decades spent making poor footwear choices, or possibly due to hormonal influences that affect the ligaments in the foot.
Inflammatory Conditions: Diseases like rheumatoid arthritis can cause joint inflammation, which increases stress on the big toe and the risk of bunions.
Foot Injuries: Trauma to the foot can alter its mechanics, leading to bunion development.
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Flat Feet and Bunions: The Connection
If you’re not proactive, the shape of your foot arch can have a big impact on our foot health over time. You may know that flat feet can lead to plantar fasciitis, and you may also know that high arches can lead to back pain, but our arch shape can affect us in countless ways. Let’s talk about the science behind why a flat foot can lead to a painful bunion.
It all boils down to flat feet causing an abnormal gait (walking pattern), and the damage caused by walking with that abnormal pattern for a long period of time.The structural anomaly of flat feet and barely having an arch, or no arch at all, can significantly impact foot mechanics—particularly during walking. In a typical gait cycle, the foot pronates (rolls inward) to absorb shock and then supinates (rolls outward) to create a rigid lever for propulsion. Individuals with flat feet often experience overpronation, where the foot remains excessively rolled inward during the push-off phase. The altered biomechanics increases pressure on the first MTP joint, leading to instability and misalignment. Over time, this persistent stress can cause the big toe to deviate toward the second toe, resulting in a bunion.
Moreover, flat feet can lead to muscle imbalances that exacerbate bunion formation. Weakness in the intrinsic foot muscles (a group of tiny muscles inside the foot) and the tibialis posterior muscle (a muscle in your lower leg) compromises arch support, worsening overpronation. This chain reaction places additional strain on the big toe joint, accelerating bunion development. Therefore, the combination of altered foot mechanics and muscle imbalances associated with flat feet plays a significant role in the development and progression of bunions.
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Preventing Bunions With Flat Feet
First and foremost, it’s all about the shoes! Selecting footwear that fits properly with a wide toe box and adequate arch support is crucial. A spacious toe box prevents crowding of the toes, reducing pressure on the big toe joint and minimizing the risk of bunion formation. Adequate arch support helps maintain proper foot alignment, distributing weight evenly and alleviating stress on MTP joint. Avoiding high heels and narrow shoes is essential, as they can exacerbate foot misalignment and increase the likelihood of developing bunions.
Incorporating custom orthotics can provide even more arch support if you have flat feet. These orthotics help correct overpronation—which we know now is a common issue—by stabilizing the foot's movement during the gait cycle and keeping it in neutral alignment. By improving foot alignment, orthotics reduce undue pressure on the big toe joint, reducing your risk of bunion development.
Lastly, Engaging in specific exercises can strengthen the muscles supporting the foot arch, enhancing stability and function. These exercises should aim to:
Strengthen Foot Muscles: Targeting the intrinsic and extrinsic muscles of the foot to provide better support for the arch and improve overall foot stability.
Improve Flexibility: Enhancing the range of motion in the toes, feet, and ankles to prevent stiffness and reduce strain on the MTP joint.
Enhance Balance and Coordination: Developing proprioception to ensure proper foot placement and gait mechanics, thereby reducing the risk of misalignment.
Regular practice of these exercises can improve foot biomechanics, reduce overpronation, and subsequently lower the risk of bunions. See below for an example of a great flat foot exercise.
https://www.youtube.com/shorts/whJ3TZAOn00
Foot Clinic Bunion Care
If you already struggle with bunions and foot pain, don’t worry; there are plenty of options available to you.
Bunions cannot be reversed after they form, but they can be managed with guided care from a podiatrist or chiropodist. The goal is to avoid invasive surgical intervention while still preventing bunions from impacting your daily life as much as possible. Most of these bunion treatment options are available at our downtown Toronto foot clinic:
Footwear Modification. Wearing shoes with a wide toe box and avoiding high heels can help reduce pressure on the bunion. Orthopedic shoes designed to accommodate bunions provide additional support and comfort.
Anti-inflammatory Medication. Over-the-counter NSAIDs, such as ibuprofen, can help reduce inflammation and alleviate pain associated with bunions.
Bunion Splints and Aligners. Devices like bunion splints and toe spacers can help realign the big toe and reduce discomfort. They can provide symptomatic relief, and you can try a more rigid device if your bunion is severe.
Therapeutic Taping. Applying tape to the foot can help maintain proper alignment and reduce strain on the bunion, providing temporary relief from pain and inflammation.
Shoe Stretching. Professional shoe stretching can create additional space in the shoe, reducing pressure on the bunion without altering the overall size of the footwear.
Supportive Insoles or Custom Orthotics. Custom orthotics can provide support to the arches and correct faulty biomechanics. This can potentially slow the progression of bunions by reducing pressure on the first MTP joint.
Bunion Exercises. Strengthening foot muscles through specific exercises can improve joint stability and decrease bunion-related pain. Try these 5 simple exercises for bunions.
Shockwave Therapy: This non-invasive treatment can address tight muscles and soft tissue injuries associated with bunions. This can potentially reduce pain and improve function.
Implementing these non-surgical interventions can significantly alleviate discomfort and slow the progression of bunions, enhancing overall foot health and quality of life.
https://www.youtube.com/shorts/8g43ZWreZ1g
February 27, 2025
Dealing with high arches and back pain can be a challenging combination, as the two are more connected than they seem. Understanding how high arches contribute to back pain is key to finding effective treatments and preventing further issues. Whether you’re dealing with foot pain, back pain, or posture problems, addressing high arches can significantly improve overall comfort and protect the rest of your body—especially your back.
What are High Arches?
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High arches (or cavus foot or pes cavus) is a condition where the foot has an abnormally pronounced arch (as opposed to a flat foot or a normal arch).
Having high arches can be due to simple genetics, inheriting structural abnormalities in the foot from your parents. They can also be caused by several neuromuscular disorders, which are conditions (ranging from mild to severe) that cause dysfunction or muscle weakness and leave certain muscles inactive.
High arches generally develop during or after childhood when the flat feet most children have start to take shape and the foot arch forms. In some cases, idiopathic pes cavus occurs without a known cause (like genetics or neuromuscular disorders), and is just a case of simple variations in bone and ligament structure.
A pronounced foot arch is usually quite discrete, aesthetically, and isn’t a serious condition. However, high arches are a common cause of foot pain and discomfort. High arches put extra pressure on the heel and ball of the foot, affecting normal pressure distribution and making it harder to absorb shock properly. This can lead to heel pain (plantar fasciitis— which is also commonly linked to flat feet feet), arch pain, and more, as the muscles and ligaments supporting the foot work overtime to stabilize each step, leading to inflammation or strain.
High arches often cause the foot to roll outward, a motion known as supination. This can place extra stress on the ankles and knees, further disrupting alignment and increasing the risk of injuries like sprains and shin splints.
It’s important to schedule an assessment with a foot specialist, like a podiatrist or chiropodist, if having high arches affects your daily life.
The Connection Between High Arches and Back Pain
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A pronounced arch can also lead to back pain. But how do high arches affect the back when the two areas seem relatively far apart?
The answer lies in how the body stays balanced. Many foot problems, not just high arches, often cause back pain—along with knee, leg, and ankle discomfort—because the feet serve as the body's foundation (carrying your weight) and closest connection to the ground. When that foundation is misaligned and overworked, the entire body has to compensate, leading to strain in other areas. Simply put, everything is connected, and the feet play a crucial role in maintaining functionality throughout our body’s kinetic connection!
When it comes to the back, pain and poor posture often coexist. As we know, when the arches are too high, they can throw off the body's natural alignment, affecting the way you stand and walk. Uneven weight distribution forces the lower body to compensate, which can lead to foot pain and posture issues over time. The strain on the feet may cause the ankles to supinate, shifting stress to the knees and hips. This misalignment can travel up the spine, making it harder to maintain proper posture and increasing the risk of chronic discomfort.
Without proper shock absorption, the impact of each step travels up through the joints, leading to tension in the lower back and shoulders. Over time, these small imbalances can create lasting posture problems, making everyday movements more difficult.
Treating High Arches and High Arch-Related Back Pain
When you treat high arches, you’re also preventing any potential back pain that may occur further down the road. But if you already struggle with high-arch related back pain, you can still focus on treatment methods that simultaneously target both issues.
Video Gait Analysis
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This is when a chiropodist or podiatrist assesses your walking patterns (also known as your gait) using video gait analysis equipment. It can give foot care professionals insight into the potential damage your high arches could cause, so they can recommend preventative treatments.
Custom Orthotics and Insoles
A podiatrist or chiropodist can prescribe custom orthotics that you can wear inside your shoes. They will provide much-needed arch support, distribute weight evenly, and reduce strain on the feet and spine. Another option is over-the-counter Superfeet insoles, with the Superfeet Green: All Purpose High Arch being a good choice to ask your foot specialist about.
Supportive Footwear
Look for shoes with good arch support, cushioning, and shock absorption to minimize impact on joints. People with high arches should wear shoes with flexible midsoles or rocker soles to improve movement and reduce strain. Neutral running shoes with balanced cushioning and shock absorption help counteract supination, ensuring even pressure distribution and healthy biomechanics. Avoid high heels, rigid soles, and unsupportive flats, as they can increase discomfort.
Read more about the link between footwear and back pain.
Stretching and Strengthening Exercises
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Targeting the feet, calves, and lower back can improve flexibility and stability, reducing pain. Some of the best include towel stretches (where you place a towel under your foot arch and pull towards you), seated toe pulls (pulling the top of your foot towards you - see above!), ankle circles and massage ball rolls (rolling your foot arch on a therapeutic massage ball). You can read more about them, including how to perform them, here. You can also try clamshells on an exercise mat with your ankles together (this will also help soothe hip pain. See below for a demonstration!
https://www.youtube.com/shorts/ZODK0Q4zOws
February 13, 2025
From athletes to homebodies, toe spacers are all-the-rage these days and provide many benefits. Toe spacer benefits include correcting toe misalignment, better balance and posture, foot pain management and even improved circulation, making them a great foot care tool. They can also help with conditions like bunions and hammertoes. But exactly how toe spacers help your feet comes down to their ability to gently separate the toes into their natural position. Let’s take a look at everything there is to know about how you can use toe spacers to improve your foot health, the different types of toe spacers, and more!
What Are Toe Spacers?
Toe spacers are small devices placed between the toes to create separation and encourage proper toe alignment.
They come in various designs, colours and may be made with different materials, but their primary function is to counteract the tendency of toes to crowd together. This separation helps maintain the foot's natural shape by preventing the toes from overlapping or pressing against each other. While commonly associated with bunion and hammertoe relief or foot pain management, toe spacing devices also play a role in reshaping the way the toes interact with the ground. This improves overall foot mechanics—which in turn can help prevent even more foot conditions. But you don't need to have a foot condition to benefit from toe spacers: many professional athletes use them too!
The way toe spacers work is rooted in biomechanics and how the foot is structured to distribute weight and movement. The toes are meant to splay naturally when standing, walking, or running, which helps with balance and stability. However, when toes are compressed for long periods, the ligaments, tendons, and soft tissues adapt to this restricted position. Toe spacing devices apply gentle but consistent pressure to push the toes apart, stretching these tissues, opening the joint spaces and encouraging them to return to a more natural alignment. This process doesn’t happen instantly but occurs gradually as the foot readjusts, influencing how force is distributed with each step.
If you’re wondering if toe spacers will work for you, you can consult with a foot specialist like a podiatrist or a chiropodist. They are also available to purchase at our Toronto foot clinic, in addition to many other useful foot care tools!
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Types of Toe Spacers
Many varieties of toe spacers are made with silicone gel as it’s a durable material and easy to clean. Some toe spacing devices are slim enough to fit comfortably inside shoes, making them ideal for all-day wear, while others are thicker and designed for use while resting. They also come in both four-toe and five-toe variations—the only difference being whether the pinky toe is separated.
According to Runner’s World, four-toe spacers are great for mobility exercises and yoga, while five-toe spacers provide better support during workouts and daily activities.
Since foot conditions like bunions and hammertoes primarily affect the big toe, some spacers are designed specifically for that toe. While technically more of an “aligner” than a “spacer,” the Infracare Ultra Thin Bunion Aligner is a good toe spacer for bunions made from a gentle material called power net and easily slips over the big toe.
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Benefits of Toe Alignment and Toe Spacers
Toe spacers help a wide range of individuals—from athletes to those with severe toe deformities and mobility issues. They offer the following benefits:
1. Improved Toe Alignment
Toe spacers help open the joint spaces and restore the natural spacing between toes, which is often lost due to years of wearing narrow and restrictive footwear. By gradually repositioning the toes, they encourage a more anatomically correct foot shape and improve overall foot function.
2. Better Foot Stability and Balance
Proper toe alignment allows for a wider and more stable base of support, improving balance and weight distribution. This is particularly beneficial for activities that require strong foot control, such as running, yoga, and weightlifting.
3. Reduced Muscle and Joint Strain
Misaligned toes affect how the foot moves. This means muscles have to compensate and move in ways they weren't designed to, leading to strain on surrounding muscles, tendons, and joints. Toe spacing devices help the foot function more naturally, reducing stress on the plantar fascia, ankles, knees, and even the lower back. Remember, everything is connected!
4. Increased Toe Mobility and Strength
Separating the toes promotes greater movement and activation of the small intrinsic foot muscles inside the foot (there are also many exercises that work these muscles!). Over time, this can improve toe dexterity, making movements like toe spreading and gripping more effective. This is helpful for both everyday activities and athletic performance.
5. Enhanced Circulation
Tightly compressed toes can restrict blood flow to the feet. Toe spacers encourage better circulation by relieving pressure between the toes, potentially reducing numbness, tingling, and cold feet.
6. Reduce Friction
Toe spacers may help reduce the uncomfortable friction in your shoes that leads to skin conditions like calluses, corns and blisters.
Benefits of Toe Spacers for Athletes
Athletes, especially runners, lifters, and those who practice barefoot activities like yoga, or even martial arts, rely on strong, well-aligned feet for optimal performance. Toe spacers encourage natural toe splay, which improves ground contact and enhances stability during movement.
For runners, this means better natural shock absorption and energy transfer with each step, reducing the ground’s harsh impact on the knees, ankles and rest of the foot. Weightlifters benefit from a stronger, more stable base when performing compound lifts like squats and deadlifts, as the toes are better positioned to distribute force evenly through the foot. NFL star George Kittle was even shown using them in the Netflix series Receiver.
Additionally, because toe spacers promote intrinsic foot muscle activation, they help athletes build strength in the smaller stabilizing muscles of the feet, which can reduce the risk of overuse injuries like plantar fasciitis and metatarsalgia, as well as stress fractures (tiny cracks in the bones of the foot).
They can also prevent cramping and foot fatigue, particularly during long training sessions. By keeping the toes properly aligned, spacers relieve tension and improve circulation, helping to prevent that burning or aching sensation after prolonged activity. They also encourage proper foot posture and a normal gait, which can positively affect overall biomechanics.
Benefits of Toe Spacers for Bunions and Hammertoes
Bunions and hammertoes are common foot deformities that develop from prolonged toe misalignment, often made worse by wearing tight or ill-fitting footwear for years. For toe deformities, toe spacing devices help to push the big toe away from the second toe in the case of bunions and allow curled toes to stretch into a more natural position for those with hammertoes. This not only slows the progression of these conditions but can also help alleviate pain caused by pressure and friction between the toes.
For individuals with bunions, toe spacers help counteract the drift of the big toe by encouraging it to stay aligned with its natural position. Over time, this can reduce strain on the first metatarsophalangeal (MTP) joint, which is where bunions form. By keeping the toe straight, spacers can also relieve pressure on the bunion itself, making it easier to wear shoes without pain. While toe spacers won’t reverse a bunion, they can help manage symptoms and prevent further misalignment.
Hammertoes, on the other hand, often develop due to an imbalance in muscle and tendon function, causing one or more toes to remain in a bent position. Toe spacers gently stretch and realigning these toes, reducing stiffness and preventing them from becoming more rigid over time. This can improve comfort when walking and reduce the likelihood of corns or calluses forming due to excessive friction.
Toe spacers offer a simple yet effective way to improve foot health, whether you're looking for better performance in sports or relief from common foot conditions. As always, it’s best to consult with a podiatrist or chiropodist before trying them yourself, especially if you aren’t sure what material or type to use.
https://www.youtube.com/shorts/MZQ835Mw0I0
How to Wear Toe Spacers With Your Shoes
To wear toe spacers with shoes, start by selecting a low-profile design that fits comfortably inside footwear. First, put on your spacers while barefoot and ensure they sit snugly between your toes without discomfort.
Next, choose shoes with a wide toe box to accommodate the extra space needed for proper toe splay—narrow or tight-fitting shoes may compress the spacers and reduce their effectiveness. Plus, you shouldn’t wear ill-fitting shoes anyway!
When putting on your shoes, loosen the laces or straps to allow more room, and consider wearing thinner socks to prevent excess bulk. Walk around to check the fit, making sure your toes can move naturally without pressure points. Begin with short wear times, such as 30 minutes to an hour, and gradually increase as your feet adjust.
Remember: only thinner toe spacers will fit into your shoes. Thicker toe spacers like Yoga Toes are designed to be worn barefoot.
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February 6, 2025
The HOKA trend is the rise in popularity of HOKA's high-stack running shoes, or running shoes with cushioning, extra height, a high heel stack and a rocker sole. They aren’t the first popular running shoes trend, and they certainly won’t be the last. Although people exclusively associate this type of trendy running footwear with HOKA, many other brands like ASICS and Saucony make footwear with the same high-stack shoe technology. Today, we’re diving into why these shoes offer more than just style—they come with real benefits. But they’re not for everyone, so we’ll also cover who should steer clear of this particular design.
https://www.youtube.com/shorts/ySn158c143c
What are High-Stack Running Shoes?
High-stack running shoes, often called “super cushioned” or even “chunky,” by those who don’t know the terminology, have transformed modern footwear design, having a great impact on design for many high-quality brands. Often attributed to HOKA for “starting the craze," these shoes feature thick midsoles packed with advanced cushioning foam technologies that enhance energy return, provide sufficient shock absorption, and improve comfort over long distances.
Despite their benefits, high-stack shoes aren’t without controversy. Some runners prefer lower-profile shoes for better ground feel and stability, while others find high-stacks beneficial for injury prevention and endurance. Their chunky aesthetic has also sparked mixed opinions—some love the bold look and the added height without having to wear a true high heel while others see them as clunky.
High-Stack Shoe Technology
The defining feature of high-stack shoes is their thick midsole, which can measure over 40mm in some models. These midsoles use lightweight, resilient foams such as Pebax or EVA blends that provide exceptional cushioning while maintaining responsiveness. The goal is to reduce muscle fatigue by absorbing more impact, allowing runners to maintain performance with less strain on joints and soft tissues.
Another key factor in their performance is the rocker geometry, rocker bottom shoe or rocker sole—curved soles designed to promote a smooth heel-to-toe transition. This feature helps conserve energy, particularly during long runs, by reducing the work done by the calves and ankles.
ASICS Gel Nimbus 27
The Benefits of High Stack Shoes
High-stack running shoes offer several benefits for foot health, especially for individuals dealing with arthritis, diabetes, and metatarsalgia. Here's a breakdown of their advantages:
Enhanced Cushioning: High-stack running shoes feature extra cushioning, which absorbs shock and reduces impact on the feet during movement. This is particularly beneficial for people with conditions like arthritis, where joints are sensitive to pressure and movement.
Pressure Redistribution: The additional cushioning and rocker sole work together to redistribute pressure across the foot. In the case of diabetes or metatarsalgia, this can help alleviate excess pressure on specific areas of the foot, such as the forefoot or metatarsal heads. For those with diabetes, reducing pressure can help prevent the skin damage that leads to ulceration, as it lowers the risk of tissue damage and enhances comfort. (However, people with diabetes and balance issues may wish to avoid rocker soles - more on that later).
Joint Protection: The rocker sole limits the motion of foot joints. This helps manage conditions like osteoarthritis and hallux limitus (big toe arthritis). By restricting unnecessary movements, it prevents excessive strain on the joints, protecting them from further damage. This is especially useful for the big toe joint, where excessive motion can lead to increased pain and discomfort. It's also highly beneficial for people with high arches. People with high arches tend to experience joint rigidity (particularly hallux limitus). The rocker sole offsets the restricted mobility.
Improved Biomechanics: The curved design of the rocker sole encourages a smoother, more efficient gait. The shape propels the foot forward with each step, facilitating a natural walking motion and reducing strain on the joints. This is particularly beneficial for those with ankle, midfoot, or big toe arthritis, as it helps maintain normal walking patterns without overloading the affected areas.
Pain Reduction: Rocker soles are especially effective in reducing pain associated with conditions like hallux limitus and metatarsalgia. By minimizing motion at the big toe joint and redistributing pressure under the ball of the foot, these shoes can significantly reduce the discomfort felt during daily activities like walking or standing.
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When to Avoid High Stack Shoes
Here are some individuals who might want to avoid them or consult a foot care professional, like a chiropodist or a podiatrist, before wearing them:
People with Balance Issues
The rocker sole on high-stack shoes can make them less stable for individuals who struggle with balance or proprioception (awareness of body position). Those at a high risk of falls, such as elderly individuals or those with severe neuropathy, may find that the rocker sole from stacked heels throws off their balance.
People with Diabetes
Complications from diabetic neuropathy can lead to balance issues. Therefore, while the cushioning of a stacked heel is great for addressing joint issues, the "rolling" effect of the rocker sole is not suitable for people with diabetes.
Individuals with Ankle Instability
The increased midsole height and curved design can reduce ground feel and make it easier to roll an ankle, especially on uneven surfaces. People prone to ankle sprains or with a history of ankle instability might be better suited to lower-profile shoes with more lateral stability, or stability shoes with posting in the midsole (like the ASICS Gel-Kayano), which is constructed to cradle the foot and control ankle movement. In shoes like the ASICS Gel-Kayano, even though there is a stacked heel, the foot actually sits below the sole to provide stability.
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January 2, 2025
One of the best ways to prevent foot pain in your kids is to encourage them to try kid-friendly foot exercises. Children are constantly growing and doing physical activities, so it's important for them to do exercises that help strengthen their muscles, improve flexibility, soothe pain and enhance coordination. Today’s article will teach you how to select the right exercises for your little ones, and give five examples they can try.
How to Keep Foot Stretches Safe for Kids
It's important to ensure that the exercises are safe, effective, and appropriate for their age and development stage. Here are a few key factors to look out for:
Gentle and controlled movements: Stretches should never cause pain— which is also true for adults. Feeling “the burn” or feeling the stretch work in the appropriate area is very different from feeling pain. Furthermore, kid-friendly stretches should involve slow, controlled movements. If a stretch feels too intense or painful, it should be stopped. Kids' muscles and tendons are still developing, so overstretching can lead to injury.
Age-appropriate: The stretch should be suitable for the child's age and physical development. For example, a 4-year-old might not perform the same exercises as a 12-year-old.
Supervision: Parents should play an active, observant role in their children’s foot health. Always supervise during foot stretches to ensure they’re performing them correctly and safely. Guide them through the stretch, making sure they aren’t twisting or forcing their bodies into unnatural positions.
Short and frequent sessions: Kids typically benefit from shorter stretching sessions, as their attention spans are limited and their muscles can become fatigued quickly.
Consult a foot specialist: A foot care professional, like a chiropodist or podiatrist at a foot clinic can explain what type of stretches and exercises your child will benefit from the most. Booking a foot assessment for your kids is a great first step!
Top 5 Kid-Friendly Foot Exercises
Pen pick-ups
Frozen water bottle rolls
Seated hamstring stretch
Calf stretches
Flat feet exercises
Pen Pick-Ups
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A good stretching tip for kids’ feet is to make stretches as interactive and fun as possible. Pen pick-ups are great foot exercises for children as it allows them to focus on a task, which will hopefully keep them from getting restless or distracted. They will love the challenge of picking up every single pen and putting them in the bowl - proudly accomplishing their goal while simultaneously taking care of their foot health. You an also do this exercise with objects like marbles and lego (which could serve the dual-purpose of strengthening their feet while getting them to put their toys away!)
This simple exercise strengthens the intrinsic muscles of the foot, which support the arch and contribute to better balance and stability. By taking care of these muscles early, children can reduce the risk of developing common foot issues— ranging from plantar fasciitis, to even arthritis or bunions in their golden years.
Additionally, the exercise promotes coordination and fine motor skills by challenging kids to use their toes in a precise and controlled manner. This activity can also help with flexibility, ensuring that the joints in the toes and feet stay mobile and healthy, which is particularly important for growing children.
How to do it:
Sit on a chair with feet flat on the ground.
Use the toes to pick up pens one at a time. Small objects like pencils or marbles can also work.
Place each pen into a bowl.
Repeat several times for each foot.
Seated Hamstring Stretch
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While not specifically a foot exercise, stretching other parts of the body have a positive affect on foot health — everything is connected, from the toes to the head!The seated hamstring stretch is a great option for kids experiencing growing pains. These aches often present as a throbbing sensation in the legs, thighs, or behind the knees. Stretching the hamstrings can help relieve this discomfort, not to mention tight hamstrings are linked to muscle imbalances that may lead to knee or ankle pain in the future.
It’s worth noting that “growing pains” is somewhat of a misnomer. Despite the name, there is no scientific evidence that growth itself causes pain. Instead, these aches are more likely a result of daytime activities that strain muscles, with the discomfort surfacing at night when kids are at rest. This occurs because during growth spurts, bones can grow faster than muscles and tendons, which might cause discomfort.
Hamstring stretches play a key role in alleviating muscle strain associated with growing pains. When kids engage in activities like running, jumping, or climbing, the hamstrings can become overworked and tight. Stretching this muscle group increases flexibility, reduces tension, and improves blood flow, which helps relax the muscles and relieve discomfort. Regular stretching also prevents stiffness, supporting healthy movement and reducing the likelihood of aches caused by muscle fatigue.
How to do it:
Sit on a chair with the back straight.
Extend one leg straight out in front.
Slowly lean forward from the hips, reaching toward the extended leg.
Stop when a stretch is felt in the hamstring.
Hold for 30 seconds and repeat on the other leg.
Make sure your child knows exactly where the hamstring (back of the thigh) so they know when it’s working!
Frozen Water Bottle Rolls
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Similar to the pen pick-ups, this easy-to-perform exercise is a good option for children as it lets them engage more by incorporating an object with a task.If you don’t have water bottles at home, your child can use golf, tennis or massage balls. They won’t get the same instant soothing effect you get with the frozen element, and ice can be more ideal for muscle strain, but these will still target foot arch pain.
Foot arch pain in kids can arise from a combination of biomechanical stress, growth-related changes, and physical activity demands. As children grow, their foot structure continues to mature, with the arches typically becoming more defined. However, during late childhood and adolescence, factors like growth spurts can create temporary muscle imbalances. As the bones grow rapidly, the surrounding muscles, tendons, and ligaments—especially those in the arch—may struggle to keep up, resulting in tightness and strain. This can be particularly noticeable in active older kids, as their physical activities intensify with sports and other high-impact movements, placing additional stress on the plantar fascia and intrinsic foot muscles.
Biomechanical issues like excessive ovpronation from having flat feet (rolling inward of the foot), or supination (rolling outward) from having high arches can further contribute to arch pain. These movement patterns lead to uneven distribution of weight and abnormal stress on the plantar fascia and Achilles tendon, which can cause inflammation and discomfort. Adolescents who participate in sports like basketball, soccer, or gymnastics may be especially prone to arch pain due to the repetitive jumping, running, and pivoting that challenge the foot's structural stability.
How to do it:
After freezing a water bottle for a few hours, place it on the floor.
While seated or while standing, roll your foot back and forth over the frozen water bottle.
Move your foot side to side to massage different areas.
Continue for a few minutes per foot.
Calf Stretches
https://www.youtube.com/shorts/utLavyPDnqI
Like hamstring stretches, calf stretches are another way to help kids manage aches and pains in the legs. They also benefit foot health by strengthening the Achilles tendon. Targeting the Achilles tendon early improves its flexibility and resilience, reducing the risk of developing Achilles tendonitis later in life, especially for little future athletes. A strong and flexible Achilles tendon adapts better to high-impact activities and repetitive strain.
Kids can develop tight calves due to a combination of biomechanical, developmental, and activity-related factors. Activities like running, jumping, or climbing, heavily engage the calf muscles. Without adequate stretching or recovery, this repetitive strain can lead to chronically tight muscles.
Furthermore, gait abnormalities or alignment issues, such as congenital flat feet, can place additional strain on the calf muscles.
How to do it:
Straight-Leg Stretch
Step one leg forward and bend the front knee.
Keep your back leg straight with the heel pressed into the ground.
Hold the stretch for 30-45 seconds.
Bent-Leg Stretch
From the same position, bend the back knee slightly.
Feel the stretch lower, near the ankle.
Hold for 30-45 seconds.
Arch Lifts
https://www.youtube.com/shorts/whJ3TZAOn00
As we briefly mentioned, most kids have flat feet until around age 6. This exercise is a good option for younger kids between ages 4-6 who will soon start developing a foot arch, as well as kids who continue to have a minimal or non-existent arch.
This exercise helps activate and strengthen the muscles on the outside of the foot, which play a key role in supporting the arch. For younger kids who are beginning to develop their foot arches, the movement encourages the muscles to work in a way that supports natural foot development.
For kids who still have flat feet or minimal arches, this exercise can provide a gentle way to engage the muscles and ligaments that support the arch, potentially improving the structure over time. By focusing on proper alignment and muscle activation, it promotes better foot mechanics for your little one and helps reduce the risk of discomfort or foot-related issues.
How to do it:
Stand with the feet hip-width apart.
Slowly roll your weight onto the outside of your feet.
Keep your toes relaxed and your ankles straight.
Hold for 15 seconds.
Release and repeat 3 times.
December 19, 2024
As the colder months roll in, it's important to pay extra attention to your feet. Studies show that foot exercises in the winter can help prevent stiffness and pain by improving blood flow, and keep your feet feeling warm and energized. This is especially important for people with certain foot conditions. By incorporating simple exercises into your routine, you can keep your feet in better shape, even as the temperature drops. Keep reading for five of the best foot exercises to boost circulation and keep your feet healthy throughout the winter.
Today We'll Learn
How Foot Exercises Can Improve Blood Circulation in Cold Winter Months
What foot conditions benefit the most from improved circulation
The 5 best foot exercises to improve circulation in winter
How these foot exercises improve blood flow
How Foot Exercises Can Improve Blood Circulation in Cold Winter Months
The circulatory system, also called the cardiovascular system, is responsible for delivering nutrients and oxygen to every part of our bodies. Sufficient blood circulation is very important to the lower extremities, like the feet, ankles and legs, because it helps reduce the risk of muscle cramps and fatigue by removing waste products like carbon dioxide and lactic acid, while also supporting cell repair and overall function.
Poor circulation can lead to swelling, numbness, and cold sensations in your limbs, hands and feet. It can also be connected to serious issues, like diabetes, which can lead to slow-healing wounds, infections, or even ulcers.
Maintaining good blood flow in the legs, ankles, and feet is even more important during the winter because cold temperatures cause blood vessels to constrict, which reduces blood flow to the extremities even more than usual. This can make feet and ankles more prone to stiffness, pain, numbness, and feeling cold.
Maintaining healthy blood flow via foot exercises helps improve mobility, soothes pain, and ensures the feet and lower limbs remain as strong as possible during the cold winter months. They also help people who simply want to keep their feet healthy and stay on top of their winter foot care.
Blood Circulation Exercises for Feet: Conditions Treated
Foot exercises and stretches that boost blood flow can help a wide range of conditions, including:
Diabetic Neuropathy: Improved circulation might help your body’s circulatory system deliver oxygen and nutrients to nerve tissues. This can help with tingling, numbness and nerve damage.
Edema (Swelling): Foot exercises stimulate the muscles that help the veins pump blood from your feet back up to your heart. This helps prevent fluid accumulation in the feet and ankles, which in turn reduces swelling in the lower limbs.
Peripheral Artery Disease (PAD): A common condition that narrows the arteries that restricts blood flow. Foot exercises may alleviate pain and cramping while improving mobility and making walking easier.
Raynaud’s Phenomenon: A condition in which extremities, like the hands and feet, are particularly sensitive to cold weather, causing the blood vessels to narrow (which then leads to poor circulation and all the other things we mentioned). Stretching and exercising the feet encourages blood flow, which can counteract the effects of Reynaud's.
Varicose Veins: These are enlarged, twisted and sometimes painful veins. Exercises that strengthen calf and foot muscles may reduce blood pooling in the veins, while minimizing discomfort and clot risks.
Plantar fasciitis: An overuse injury that causes inflammation in the plantar fascia and heel pain that comes and goes. Good circulation is essential to help your body heal injuries, so activities that boost circulation may decrease inflammation and speed up the recovery process.
Arthritis: Increased blood flow delivers oxygen and nutrients to joint tissues, reducing stiffness and improving joint mobility.
1. Foot Massage with Tennis Ball
https://www.youtube.com/shorts/cyHPLNoTPwQ
How to do it:
While standing, place one foot on the tennis ball and press down gently. Roll the bottle back and forth under your foot, starting from the heel and moving to the toes. Use your body weight to adjust the pressure, ensuring it's comfortable but effective.
Roll each foot for about 1–2 minutes. Focus on different areas, such as the arch and ball of the foot, to help relieve tension and boost circulation.
You can also use a lacrosse or golf ball, or a therapeutic massage ball.
2. Toe Splays
https://www.youtube.com/shorts/gOwgyrmU6hM
How to do it:
While seated, plant your feet flat on the ground.
Bunch your toes together by scrunching them inward, keeping the movement controlled.
Press your big toe firmly into the ground while spreading the other toes as far apart as possible, holding before relaxing.
Perform on both feet at the same time, or one foot at a time.
3. Toe Flex and Raises
https://www.youtube.com/shorts/n46k32OZgco
How to do it:
Start in a seated position with your feet flat on the floor.
Flex your toes upward towards the sky before flexing them downwards towards the floor.
Repeat 10-15 times on each foot.
4. Pen Pick-Ups
https://www.youtube.com/shorts/5PCZuM5E6RU
How to do it:
Stay seated.
Lay three pens, or similarly shaped objects, in front of you--spaced apart evenly.
Using your toes, pick up each pen and place it in a bowl.
5. Seated Toe Pulls
https://www.youtube.com/shorts/7-XrzvpxETc
How to do it:
While sitting on a chair and cross one foot over the opposite knee.
Pull your toes toward you and hold them in that position for 30-50 seconds.
Repeat 2-3 times on each foot.
How These Foot Exercises Improve Blood Flow
Exercises like the tennis ball massage boost blood flow by stimulating the muscles on the bottom of the foot. In more scientific terms, they target the plantar aspect (sole of the foot), which stabilizes the arch. It also releases tension in the plantar fascia, improving its elasticity and promoting better circulation in the surrounding tissues. This enhanced blood flow helps deliver oxygen and essential nutrients to the area, aiding in healing and reducing inflammation. Additionally, as the blood vessels dilate, the foot’s tissues become more flexible and less prone to tension.
Toe splays, toe flexes and raises, and similar exercises activate the intrinsic muscles of the foot. These muscles are located within the foot itself, as opposed to the extrinsic muscles that originate in the lower leg and insert into the foot.
These intrinsic muscles help control fine movements of the toes, stabilize the arch, and support balance. When they're activated during toe exercises, they stimulate the foot's blood vessels and promote better circulation. More specifically, working the toes can enhance venous return, which is the process by which blood is pumped back to the heart. The activation of these foot muscles also helps compress the veins, aiding in the movement of blood against gravity.
By targeting the small, intrinsic muscles, these exercises help to balance the workload between the foot’s various structures, preventing overuse injuries in the larger, more externally located muscles. Strengthening these muscles can also improve overall posture and movement patterns, reducing the risk of misalignments or discomfort that may radiate through the legs and lower back. When the foot muscles are conditioned and have good range of motion, they allow for better shock absorption and energy transfer during activities like walking, running, and standing. This reduces strain on other parts of the body, contributing to overall musculoskeletal health.
Furthermore, foot exercises like toe flexes, raises, and splays support better sensory feedback from the ground, enhancing proprioception—the body's ability to sense its position and movement. Improved proprioception helps with balance and stability, particularly in individuals who may be recovering from an injury or who experience frequent falls due to weakened muscles or poor circulation. By exercising the foot muscles, the brain receives clearer signals from the feet, which can enhance coordination and response times during daily movement. This can be particularly helpful for older adults or individuals with conditions that affect motor skills.
