November 30, 2023
As parents, we're entrusted with our children's well-being and health. And when it comes to our little ones, growing feet deserve our attention. Selecting the right shoes for kids is critical; it's a crucial aspect of their comfort, development, and overall health.
But with so many options available, choosing the perfect pair can be overwhelming. In this guide, we will walk you through the essential considerations when picking the right shoes for your little ones so they can put their best foot forward with smiles on their faces and healthy, happy feet.
The importance of proper footwear for kids
Proper footwear for kids is critical, as shoes can affect overall foot health and gait development. Specifically, proper footwear for children promotes the following:
Healthy growth: Kids' feet are continually growing and developing. Ill-fitting or unsupportive shoes can hinder their natural growth and development.
Comfort and function: Well-fitted shoes ensure your child is comfortable and can move freely. The right shoes also provide support and stability, helping prevent accidents and discomfort.
Foot Health: Proper footwear plays a significant role in maintaining healthy feet, preventing issues like blisters, calluses, ingrown toenails, and even long-term problems like bunions and misaligned toes.
Posture and alignment: The right shoes can promote proper posture and foot alignment, reducing the risk of developing musculoskeletal issues later in life.
How do you choose footwear for kids?
There are a few considerations to think about when choosing footwear for kids. Children's feet have special features, foot shape, and size that can change as they grow and age. Of course, you're helping decide for them, but you should also check in with how they're feeling and ask them how the shoes fit.
Fit
Ensure the shoes fit correctly. Children's feet grow rapidly, so a proper measurement each time is essential to get the right size. Leave a bit of room (about 1-2 cm) at the front to accommodate growth.
The main area for growth will be in the toe box, so help your child with the fit by ensuring some room at the end of the shoe. Various studies suggest that children aged 2 to 6 years require a shoe size change every 1 to 2 months, while children aged 12 to 30 months require a shoe size change every two to three months. Foot growth slows over time, so the exact interval of new shoes may differ.
The shape of the toe box is also a factor. A toe box with a broader, rounded shape follows the contour of the feet and prevents issues like blisters and ingrown toenails.
Comfort and support
Look for shoes with cushioning and arch support. A good insole is essential for shock absorption and maintaining healthy arches. Kids' shoes should be flexible to allow for natural foot movement. Rigid shoes can hinder healthy foot development.
Material
Choose shoes made from breathable materials to prevent excessive sweating and discomfort. You'll also want to have a certain degree of durability. After all, kids will be kids. Invest in shoes with high-quality materials that can stand against the daily wear and tear of being a child.
Secure closure(s)
Opt for shoes with adjustable and secure closures like Velcro or laces. A secure closure ensures a proper fit and prevents tripping.
What are the best shoes for children?
There is no one "best" shoe, as children need different shoes based on their age, gait, and a variety of other factors. However, we recommend the following shoes as good reference points to start your search:
ASICS Gel-Excite: The ASICS Gel-Excite 10 Grade School features a high-quality upper to reduce irritation in the forefoot. Other benefits include toe rubber stitching and a solid rubber outsole to extend the shoe's lifespan.
ASICS GT-1000 12: The GT-1000® 11 Grade School is one of the few stability shoes available for kids. This is great if your child has flat feet or overpronates. The GT-1000 also provides excellent shock absorption with a softer feel underfoot, and are designed to withstand the strains of being a kid.
Saucony Peregrine 11: The Peregrine is one of Saucony's most popular all-terrain shoes, and it comes in kids sizing. The Peregrine 11 has a water-repellent mesh upper, built-in odour control and a durable outsole for serious traction. Your child will love hiking that much more with the Peregrine 11.
Sorel Children's Yoot Pac Nylon Boot: The Sorel Yoot Pac is an excellent choice for winter footwear. With a waterproof nylon upper, seam-sealed construction and cozy insulation, cold weather doesn't stand a chance. The boot also comes with conveniently toggled laces. The inner liner with a sherpa collar is removable and washable.
You can also support your children's footwear with a pair of inserts. Superfeet All-Purpose Support Medium Arch insoles give structured support where you need it most and help redistribute stress and strain on your entire body, not just your feet. They are designed to replace the removable liner in a wide range of footwear. Best of all, you can trim Superfeet to fit your shoe size.
Four tips for buying children's shoes
Below are four tips to help you get the most out of shopping for your kids.
1. Shop in the afternoon or evening
Children's feet tend to swell throughout the day, so it's best to go shoe shopping in the afternoon when their feet are at their largest. That way, you leave more room without sacrificing too much of the fit.
2. Take your time
Allow your child to try on different styles and sizes. It's essential that they feel comfortable and happy in their new shoes. Let them walk around the store to get a sense of the fit.
3. Listen for feedback
Children can often express when a shoe feels too tight or uncomfortable. Pay close attention to their feedback during the shopping process.
4. Consider specialty stores
Consider visiting a specialty shoe store if your child has unique foot needs, such as orthotics or extra-wide shoes. The experts at Feet First Clinic can help measure your kid's feet and match them with the perfect shoe.
November 20, 2023
Skin peeling on the feet is a common issue many individuals experience at some point. The sight of flaky, peeling skin on your feet can be unsightly and uncomfortable, often leaving you wondering, how can I stop this? Well, you've come to the right place.
In this guide, we delve into why skin peels on your feet and provide practical solutions to keep your feet looking and feeling their best. Understanding the mysteries behind skin peeling on your feet is the first step towards finding the right solutions, whether due to dryness, friction, or more complex factors.
Why does skin peel on your feet?
Dry Skin
One of the most frequent culprits behind skin peeling on the feet is dry skin. The skin on your feet is naturally predisposed to drying out, and environmental factors like cold weather, low humidity, and insufficient moisturization can exacerbate the issue.
Improper Footwear
Uncomfortable shoes or excessive walking can lead to constant rubbing or pressure, causing the skin to peel. Blisters, corns, and calluses are typical consequences of this friction.
Fungal Infections
Athlete's foot and other fungi can trigger peeling of the skin between the toes and on the soles. Fungal infections thrive in warm, damp environments, often found inside sweaty shoes, locker rooms, and shared showers.
Eczema or Psoriasis
Chronic skin conditions, including eczema and psoriasis, target the feet, resulting in peeling, redness, and itching.
Effective remedies for skin peeling on feet
Hydration is Key
Start by ensuring your body is well-hydrated. Proper hydration is crucial for maintaining soft, supple skin. Drink plenty of water to stay hydrated to stave off dry, peeling skin. In general, it's recommended to drink about nine cups of liquid per day. Drinking liquids throughout the day is especially important for older adults.
Moisturize Regularly
Apply a nourishing foot cream or lotion daily, paying extra attention to dry areas. Seek products containing ingredients like urea, shea butter, glycerin, or hyaluronic acid for deep hydration.
Exfoliation
To remove dead skin cells and encourage skin regeneration, gently exfoliate your feet. A pumice stone or foot scrub can help, but be careful not to overdo it to prevent further irritation. The gentler, the better when removing dead skin cells, or you risk going too deep.
Additionally, you can supplement exfoliation with soaking your feet in warm water to soften the skin and alleviate discomfort. Enhance the experience by adding Epsom salt, essential oils or a foot soak like Gehwol Fusskraft Herbal Foot Bath.
Proper Footwear
Proper footwear can help prevent blisters and skin peeling caused by ill-fitting footwear. A proper shoe should: fit properly, provide ample support, and not cause excessive friction.
Foot Powders & Antifungals
If a fungal infection is the cause of your skin peeling, you should see your chiropodist. They can recommend products, like foot powders to absorb excessive moisture, prescribe antifungal ointments, and provide proper foot care. If you have a fungal infection, it's very important to adhere to the treatment regimen recommended by your health care professional; fungal infections can take a long time to clear up, so consistency is key.
Good Foot Hygiene
Keep your feet clean and dry, especially in between the toes. Fungi thrive in damp conditions, so thorough drying is essential after bathing. Good foot hygiene also means protecting your feet from the sun. Regularly apply sunscreen, even if your feet are not in the sun. Your feet will thank you.
Medical Pedicures
As part of a medical pedicures, a foot specialist will safely (and gently) debride and remove any dry, hardened or peeling skin. They will also apply an intense moisturizer with high-quality medical-strength moisturizing products. Moisturizing strengthens the skin, restores elasticity and can help ward off several skin conditions.
Prescription Creams
If eczema or psoriasis is responsible for your skin peeling, consult a doctor for prescription creams or ointments to help manage these conditions.
As you've learned, skin peeling on your feet can result from various factors, but identifying the root cause is the first step toward effective treatment. By adopting these remedies and practices, you can address the issue of skin peeling, restore the health of your feet, and confidently step forward towards a more comfortable and beautiful stride.
November 13, 2023
Stretches for foot pain on the top of the foot can go a long way for people with osteoarthritis, gout, extensor tendinopathy and tendonitis, bunions, problems with the bones of the foot (stress fractures) and more. Exercises for top of the foot pain will target the extensor tendons that run down along the top of foot with many of the stretches focusing on toe movement.
Let’s explore the top exercises and stretches for the prevention of foot pain, and ultimately, foot pain relief!
Exercises for Pain on the Top of your Foot
Toe Flex and Raise
Towel Scrunches
Toe Splay
Great Toe Extension Stretch
Top of the Foot Stretch
Photo by FreePik
Toe Flex and Raise
This exercise works the tibialis anterior, a large muscle on the front of your leg that can have an impact on top of the foot pain. As a bonus, it can help strengthen your ankles and treat plantar fasciitis.
While standing, flex your toes high up towards the sky.
Move forward so you are on your tiptoes.
Lower yourself back slowly.
Repeat the movement 15 times.
Click here to see a Feet First Clinic demonstration!
Towel Scrunches
This exercise, also called toe curls, is all about keeping the top of your feet and toes strong. You’ll need a towel or blanket (or any fabric you can pick up with your toes).
Stand up with your feet flat on a piece of material and keep your heels anchored to the floor. You can also sit on a chair as long as you can do the same movements with your feet.
Scrunch your toes while grasping the material, pulling it towards you, almost like you are trying to pick it up with your toes. Make sure your heels stay firmly planted on the floor as you do this.
Try the movements 15 times each, or more if you’re comfortable. You can also try two feet at the same time, or alternate.
Click here to see a Feet First Clinic demonstration!
Photo by iStock
Toe Splay
This is one of the top exercises for improved mobility, and also one of the easiest to perform!
Sit down on a chair with your back straight and feet resting flat on the floor.
Spread your toes apart (without touching them) and hold the position for five seconds.
Repeat 10 times.
Refer to Healthline for a demonstration of this exercise!
Great Toe Extension Stretch
This is a great exercise for arthritis, which often plagues the top of the foot with aches and pains.
While sitting on a chair, place the foot experiencing pain on the top of your other knee. If both feet are painful you can alternate.
While firmly holding your heel with one hand, use the other to pull your big toe back towards your ankle.
Wait until you can feel the stretch in the bottom of the foot (don’t worry, it still helps the top of the foot too!).
Repeat two to four times.
Switch feet and repeat.
MyHealth Alberta provides an excellent image reference for this exercise!
Top of the Foot Stretch
Given its name, this stretch is pretty straight forward in terms of how it can help your top of the foot pain, but it may also help with shin pain. This stretch has different variations but we’ll keep it as simple as possible.
Sit at the very edge of a chair.
Extend one of your feet back with the top of the foot facing the floor and the knee pointing downward.
Gently press the top of the foot and toes against the floor until you feel the stretch working.
Repeat this movement ten times or less if you need and alternate between feet.
Refer to Athletico for a demonstration of this exercise!
Photo by iStock
November 9, 2023
What’s in a foot bath, really? A combination of comfortably warm water and medicinal ingredients (think herbal oils, camphor, urea, and more) from companies like Gehwol may be the perfect marriage. And not only is enjoying a foot bath one of the most relaxing experiences for your tired feet, but it can also take your foot health to new levels. Let’s explore everything there is to know about foot bath benefits.
Photo credit: iStock
Benefits of a Foot Bath
Drawing up a foot bath is one of the best relaxation techniques around, but foot baths go beyond calming oneself; they can also address your foot health by fighting pre-existing conditions and preventing their development. Here are some of the top benefits:
Improved circulation and pain management
Exfoliation and skin health
Swelling and inflammation reduction
Photo credit: iStock
Improved Circulation and Pain Management
Bath salts and the thermal effects of hot water can boost circulation in your feet, ankles and lower legs. Furthermore, warm water is a vasodilator, meaning it expands the blood vessels, improving circulation and helping your muscles relax - all of which can reduce pain. Some conditions a foot bath can help include plantar fasciitis and osteoarthritis.
Exfoliation and Skin Health
Not only are foot baths an excellent hygienic practice, but the right foot bath products and bath salts can penetrate the skin, leaving it softer and more hydrated than ever before. Foot baths can also eliminate dead skin cells, remove dirt and bacteria, and reduce foot odour with ingredients like lavender oil. Camphor is also present in a lot of foot soak products, which naturally treats skin irritation.
Swelling and Inflammation Reduction
As we mentioned before, the blood vessels dilate when the feet are immersed in warm water. This allows more oxygen and nutrients to flow through the circulatory system, which reduces inflammation. Some foot soaks can also encourage lymphatic drainage, which helps the body eliminate excess fluids.
Photo credit: iStock
November 6, 2023
Have you ever experienced that uncomfortable sensation of numbness in your toes? It's a temporary disconnect between your brain and lower extremities and may leave you wondering, "What's going on?"
Numb toes range from a minor problem to a potentially severe issue, and understanding the reasons behind this unique sensation is the first step toward finding relief.
So, if you've ever wondered why your toes sometimes go on strike, keep reading to learn more about the leading causes of numb toes and when to seek medical attention.
Numb toes: The most common causes
There are several causes of numb toes. Below, you'll find some of the top contributors and their signs.
Poor Circulation
Reduced blood flow to the toes can lead to numbness. This can occur due to sitting or standing in one position for too long, wearing tight shoes, or sitting with your legs crossed. In these cases, the numbness is usually temporary and goes away once you change your position or remove any constricting clothing or footwear.
Peripheral Neuropathy
Peripheral neuropathy involves damage to the peripheral nerves, often due to diabetes, alcohol abuse, vitamin deficiencies, or other underlying medical conditions. Symptoms can include numbness, tingling, and pain in the toes and feet.
Nerve Compression
Conditions like sciatica or a herniated disc in the lower back can compress the nerves that supply sensation to the legs and feet, causing numbness and tingling in the toes.
Frostbite or Frostnip
Frostbite is an injury caused by freezing the skin and underlying tissues. Your skin becomes cold and red, then numb, followed by hardening and paleness. Depending on the severity, you may experience frostnip (the early onset of frostbite or superficial frost bite) or deep frostbite, which involves more severe stages of nerve damage.
Tarsal Tunnel Syndrome
Like carpal tunnel syndrome in the wrist, tarsal tunnel syndrome involves compression of the tibial nerve in the ankle, leading to numbness and tingling in the toes. The tarsal tunnel is a narrow space inside the ankle next to the ankle bones, through which the tibial nerve runs. A thick ligament covers the tunnel and helps contain its inner workings – veins, arteries, tendons, and nerves. Tarsal tunnel syndrome is the most common kind of nerve compression in the ankle. Underlying causes of tarsal tunnel syndrome include direct trauma to the tarsal tunnel, flat feet, fallen arches, growths in the tarsal tunnel, and varicose veins.
Morton's Neuroma
Another type of nerve compression, Morton’s neuroma, may lead to numbness in your toes. The most common site is at the ball of the foot between the third and fourth toes. As this nerve is thicker than its surroundings, it’s at a greater risk of being blocked, which can cause numbness in the toes. You may feel a numbing sensation or like you have a pebble in your shoe.
Raynaud's Disease
Raynaud's causes blood vessels in the fingers and toes to constrict excessively in response to cold temperatures or stress. This can lead to numbness and discoloration of the affected digits.
Injuries
Trauma to the foot or toes, such as fractures or compression injuries, can cause temporary numbness. For instance, ankle or Achilles heel injuries can directly or indirectly impact the tarsal tunnel region.
Infections or Abcesses
Toe or foot infections can lead to numbness, mainly if they spread to the nerves.
Circulatory Disorders
Conditions like atherosclerosis or blood clot formation can reduce blood flow to the toes, causing numbness.
Tight Footwear
Shoes that are too narrow in width or too small in length can compress your toes and reduce blood circulation. Ensure you are correctly fitted with the right pair of footwear to allow enough space for your toes to move. You can even do a shoe sizing and fitting session here at Feet First Clinic, choosing from leading footwear.
When should you seek medical help for numb toes?
We recommend that you seek help for numb toes if any of the following apply:
The numbness in your toes is persistent, recurring, or unexplained.
You have diabetes - Numbness in the feet can be a sign of diabetic neuropathy, which requires proper management.
You experience numbness, weakness, coordination loss, or other neurological symptoms.
There is a sudden onset of numbness, especially after an injury or in combination with other concerning symptoms.
It's crucial to remember that numbness in the toes can be a symptom of various underlying conditions. An accurate diagnosis from a healthcare provider can be helpful when treating and ruling out any serious underlying issues.
October 23, 2023
Menopause and foot health have an indirect relationship. In other words, the symptoms and body changes you experience during this time can eventually cause foot conditions. On the bright side, foot problems during menopause are usually not serious and within one’s control. This is a relief for women who have enough to deal with during this challenging time!
Today we’ll investigate what happens to your feet during menopause and what prevention strategies and foot care routines you can master to keep your feet feeling happy and healthy.
Photo by iStock
Hard and Dry Skin
Studies show that estrogen aids in the prevention of skin aging by retaining moisture. So when menopause hits and estrogen levels drop, the padding on the heel of the feet can become hard and dry over time. This may lead to cracked heels, which may become progressively more painful if you don’t treat them.
What You Can Do
Practice a healthy self-care / foot care routine with an emphasis on moisturizing at least twice per day. Try Gehwol medicinal products with added urea.
Burning Feet
While hot flashes and night sweats are not always fully understood by medical experts, for those going through menopause they are very real. Somewhat related are the burning sensations also felt in the feet, which may be caused by poor circulation and dropping estrogen levels.
What You Can Do
Submerge your feet into a nice, warm (not too hot!) foot bath to help with circulation. Make the most of it by adding a Gehwol bath salt product to the water. You can also work on improving your circulation by practicing easy, low-impact foot exercises.
Photo by Macrovector From freePik
Plantar Fasciitis
Plantar fasciitis and heel pain in menopausal women starts with collagen reduction, according to Foundation Podiatry. This causes less elasticity in the plantar fascia and the resultant pain. Furthermore, menopausal weight gain can cause you to place excessive pressure on the feet and change your walking patterns, causing even more discomfort.
What You Can Do
Orthopedic shoes and custom orthotics can help correct your walking patterns and ease the symptoms of menopausal foot pain.
Photo By iStock
Corns, Blisters and Calluses
Abnormal gait patterns, placing pressure on vulnerable parts of the feet due to weight gain, and less healthy skin can all lead to more painful little nuisances for your feet. Years of wearing ill-fitting shoes are also not doing you any favours when it comes to skin issues for your feet.
What You Can Do
A chiropodist can remove and smooth corns and calluses, and treat painful blisters. You can also try products like corn and blister pads. Most importantly, you should ensure you always wear comfortable, well-fitting shoes (a shoe fitting can set you up with the right pair).
Photo by FreePik
