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September 10, 2026
If your sports injury isn’t something that’ll heal overnight, it’s time to think long-term. Here are a few ways to speed up recovery and lower your risk of re-injury:
Don’t Go Back to Working Out without Permission!
Before you ease back into your routine, you need to consult a medical professional to see if they give you the go-ahead. You may feel like you’re ready to get back on the treadmill or jump back onto the basketball court, but that doesn’t mean you actually are. Getting back into your regular routine could sabotage the progress you’ve made.
Go for Low-Impact Activities!
Certain types of activities will be easier on your body than others. You should incorporate low impact exercises into your workout routine to stay in shape during your recovery period.
Swimming is an excellent low-impact exercise. The water supports your weight, so going through the motions won’t put a strain on your joints. If you’re not a strong swimmer, you can still put on your bathing suit for water aerobics — this is a workout routine that takes place in the shallow end of the pool. It’s famous for helping people with sports injuries, osteoarthritis and other physical complications.
Restorative yoga is also a great option—it’s low-intensity and adaptable to different physical limitations. Just let your instructor know about your injury ahead of time so they can modify poses to suit you.
Make Yourself Comfortable!
Get yourself the right equipment to ease the discomfort of your injury and make your day to day less of a hassle. For instance, someone dealing with ankle pain could benefit from a biomechanical assessment to see if they should get orthopedic shoes or custom orthotics. The additional cushioning from specialized footwear could reduce discomfort by taking some pressure off of the joint, while the added support could also protect the ankle from re-injury.
Here are some more products that can combat the aches and pains from sports injuries:
Braces/stabilizers/supports
Athletic tape
Pillows
Ice packs
Heating pads
What If You’re Not Sure That You’re Injured?
Not sure whether your Achilles pain or sore knees are from a sports injury or just a sign you need rest? It’s worth getting it checked out. A chiropodist can review your symptoms, perform an exam, and assess your gait to look for movement patterns that may be contributing to the issue.
If further investigation is needed, you’ll typically need to see a physician first to get a referral for medical imaging, such as an ultrasound or X-ray.
Sports injuries can be frustrating, especially when you just want to get back to your routine. But recovery takes time. Pushing through pain or ignoring your limits can often make things worse rather than better.
September 3, 2026
Whether it’s a pair of black patent leather pumps, sky-high ruby red stilettos or strappy sandals, high heels are considered wardrobe staples that belong in a woman’s closet. They’re used for special occasions and everyday work-life, going out dancing or going for an important interview. Sadly, these beloved fashion statements can damage parts of your body over time.
Anyone who has ever worn a pair of high heels knows that after a few hours of standing and walking, your feet are throbbing. It’s a relief just to slip them off, sit down and let your pulsing toes have a little bit of a rest. These aches and pains come after only a few hours of wearing the shoes — the long-term effects are much worse. There are many different ways that high heels can harm not just your feet, but your entire body.
Bunions
One of the health problems that people can get from wearing high heels is developing large bumps called bunions on the outsides of their big toes. A bunion is a permanent, progressive side-effect. The only way to reverse it is corrective surgery to remove part of the bone and adding screws to keep the foot in an appropriate position.
While bunions cannot be reversed, the progression can be managed. One way is to avoid high heels, which will aggravate the issue. It's also important to get a foot assessment with a chiropodist: bunions are usually caused or contributed to by an underlying biomechanical issue, so addressing that is the first step.
Hammertoes
Another one of the distressing things that high heels do to your feet is create hammertoes, which is when your little toes bend and buckle from the pressure of standing on them. Hammertoes are awkward and sometimes painful. Flexible hammertoes can be reversed through physiotherapy, orthopedic shoe replacements or corrective surgery.
Joint Damage
Other than foot problems, high heels prematurely age your joints because they don't allow your knee to straighten to accommodate for the additional weight placed on your legs. The reflex changes your gait (how you walk) and wears down your knees over time.
Achilles' Tendonitis & Haglund's Deformity
Regular use of high heels can lead to shortened Achilles' tendons, which can create tendinitis issues - and with that comes a lot of ankle pain. The Achilles tendon is the tendon at the back of our heel that connects our heel to our knee. A shortened Achilles tendon will also cause rubbing and pressure on the back of the heel creating a bump known as a Haglund's deformity, which is permanent spurring and deformation of the heel bone. For those who wear high heels because they want their feet to look nice, a deformity on the heel can be quite counter-productive.
Back Pain
You’ll also find that high heels cause lower back pain by forcing your lower back to arch to compensate for the fact that you’re balancing your body weight on the balls of your feet. High heels induce a forward pelvic tilt, which forces the lower back into a more exaggerated curve. The shoes force your body weight to pull forward, so you lean back when you stand. The position puts a lot of stress on your spinal discs. Sticking with the shoes can lead to poor posture, persistent aches and muscle spasms. It can also lead to chronic lower back, hip and knee pain.
Skin & Toenail Issues
High heels place excess pressure on the forefoot. With pressure, comes friction, which can lead to painful corns, calluses and blisters. The increased pressure on the big toe, especially if your high heels are also narrow, can also lead to ingrown toenails.
Alternatives to High Heels
Sometimes it's hard to avoid high heels altogether, but there are alternatives:
Reduce the frequency with which you wear high heels
Invest in orthopaedic high heels with a wider toebox, cushioned forefoot, and thick heel.
Try supportive insoles for high-heels.
Try dress flats instead.
While not a perfect solutions, these suggestions will give your feet a little extra support and mitigate the damage from wearing high heels.
It’s clear that high heels are not worth the aches and pains that they put you through. These fashion fundamentals damage your feet, your knees and your back much more than you think. Push those sandals, stilettos and pumps to the back of the closet — it’s time to change up your footwear.
August 13, 2026
It’s easy to assume that bad footwear will only hurt your feet, but it can quickly create a domino effect hitting other parts of the body. Unsupported shoes impact your foot position, which impacts your posture, which impacts your spine and back muscles.
Shoes that Cause Back Pain
For example, high heels put pressure on the balls of your feet and push your legs forward — to compensate for the shift in weight the upper-body tilts backward. The balancing act changes your straight up-and-down posture, forcing you to arch your lower back and to stick your pelvis forward. The position strains the spine and the lower back muscles.
Flat shoes like flip flops also lead to back pain because they offer no arch-support or grip whatsoever. The design changes your gait by forcing you to put more weight onto the outside edges of your foot in place of an unsupported heel. The weight disbursement alters the rotation of your legs while walking, putting more stress onto the lower spine.
Another factor that can contribute to back pain is poor shock absorption. Shoes that provide little to no cushioning—often flat shoes with thin midsoles—can increase strain on the body. Each step we take generates impact that must be absorbed somewhere. Normally, footwear helps reduce this force, but when shoes lack proper shock absorption, the impact travels through the feet, up the knees, and into the lower back. Over time, this repeated stress can place excess strain on the joints in the lower back and contribute to back pain.
Solutions for Back Pain
Replace Unsupportive Footwear
The first step to alleviating back pain is to get rid of unsupportive footwear.
Instead, opt for shoes with good cushioning and thicker midsoles designed for shock absorption. Materials like cork and EVA are naturally shock absorbent and help reduce the impact each step has on your spine.
It’s also a good idea to swap out flip flops for supportive sandals that offer cushioning, arch support, and ideally an ankle strap. An ankle strap helps keep the sandal securely on your foot and prevents toe clawing, which can otherwise alter your gait when you walk.
Finally, instead of traditional high heels, consider supportive flat dress shoes. If you must wear heels, choose shoes with a thicker block heel and keep the height under two inches to help minimize strain on your spine.
Custom Orthotics
Another way to tackle back pain is by using orthotic inserts in your shoes—although they won’t work with certain footwear styles, such as flip flops.
One of the clearest signs that you may benefit from custom orthotics is chronic pain in your feet, ankles, legs, hips, or lower back. Orthotics are commonly used to help alleviate back pain by improving alignment, supporting the feet, and promoting better posture.
Orthotics are inserts that fit inside your shoes to provide additional support, stability, and cushioning while improving overall function. For the best results, these inserts can be customized to your unique foot size, shape, and arch type.
As an added benefit, custom orthotics can also help people dealing with common foot problems. Individuals living with bunions, plantar fasciitis, or heel spurs often benefit from these medical-grade devices because they help redistribute pressure and improve the way the foot moves during walking.
To get custom orthotics, you would typically book a biomechanical assessment with a licensed chiropodist. During this assessment, the chiropodist will evaluate the range of motion in your feet and ankles, examine how you bear weight, and perform a gait analysis to determine your walking pattern. Based on their findings, they can provide a diagnosis and, if appropriate, cast your feet for custom orthotics designed to suit your footwear and daily activities.
Other Solutions for Back Pain
Some simple home remedies for back pain are cold and hot therapies — start by addressing the pain with a cold compress, then use a hot water bottle on the same area two days later. The cold will combat pain and swelling. Heat will improve blood circulation and relax tightness.
If the pain is severe enough to keep you in bed for longer than a few hours or if it has you cancelling your plans for the next day, you should see a doctor. Sharp and intense back pain is not going to be caused by your footwear, but it can be exacerbated by it. The last thing you want when you have a slipped disc or a pulled muscle is an unsupported pair of shoes.
April 30, 2026
Our feet are what hold us up --- every single day! Whether it's at work for 8 hours or more, or during our morning exercise routine, healthy feet are essential for many of our daily activities. Therefore, you should invest in your foot health. Improper footwear can lead to various foot conditions, so you're better off ditching those bad shoes and looking for the perfect fit. Knowing the right shoe for you is important, but narrowing them down based on your specific foot type can be challenging. To help educate you on the differences, we will break down the 2 most common types of footwear. Keep in mind, we're not talking about high heels, sneakers, etc. We're specifically breaking down the 2 types of footwear based on their structural characteristics and how they will compliment your feet.
Importance of Knowing Your Arch Mechanics
It’s important to learn the structure of your feet, specifically your arch, as it provides some hints as to what the best shoe might be for you. A simple test, called the Wet test, can help sometimes determine your arch type. But to know for sure, it's recommended to get a foot assessment by a chiropodist.
The wet test process:
Dip the soles of your feet into water.
Stand on a piece of paper.
When you step off, you should see an imprint of your foot which will show you your arch type.
Seeing half of your arch (the middle portion of your foot) indicates a normal arch, while seeing the majority of your arch on the paper indicates you have flat feet (or a low arch). Conversely, seeing minimal arch indicates a high arch. Now that we know this, we can look into the 3 types of footwear.
2 Main Types of Footwear are:
Stability
Neutral
Stability
Normal, flat and low arches are best suited for stability footwear. Stability footwear is the most supportive and corrective. Stability essentially prevents excessive pronation (inward movement) of your foot, which reduces strain and pressure on the joints and muscles in the feet. To correct overpronation (when your foot rolls too far inward), these shoes have medial support - called a medial post - built into the midsole.
Stability shoes also feature a firm heel counter for ankle support. The additional ankle support in stability shoes also makes them great for people who don't overpronate but may have ankle instability, such as people with Achilles tendonitis.
Neutral
As the name implies, neutral cushioned shoes do not have medial support or features within the midsole. With neutral shoes, there is simply cushioning, and no wedges or stiff plastic support along the arch. This can prevent any sort of under or overcompensation when walking or running. Overall, the structure of the shoe is relatively symmetrical.
Regular pronators and supinators (when your foot fails to roll inwards and instead applies pressure to your outer foot) should consider using neutral shoes because any stability features would be moot.
Final Advice
It’s important to note that the amount of cushioning is not necessarily an indicator of the type of shoe, but rather it’s a combination of medial features, stiff plastic, and other factors. Cushioning can also be stiff, or soft, depending on the denseness and type of foam.
Ultimately, and as The Mayo Clinic notes, “there is no one best shoe or a particular foot type, and comfort and proper fit should be the main criteria you use when selecting new athletic shoes.”
Now that you're aware of the 3 types of footwear, you can asses your needs and make the right footwear choices!
April 16, 2026
Toe spacers are everywhere right now—from physiotherapy clinics to fitness influencers promoting “natural foot alignment.” But do toe spacers actually work, or are they just another trend?
The short answer: yes, but with the right expectations. Let’s break down what toe spacers do, who they help, and how to use them effectively.
What Are Toe Spacers?
Toe spacers (also called toe separators or toe aligners) are small devices placed between your toes to gently spread them apart. Most are made from silicone or gel and come in various sizes and designs, from simple separators to full forefoot alignment tools.
They’re designed to reverse the effects of:
Tight, narrow footwear
Prolonged standing or walking
Muscle imbalances in the feet
Progressive toe deformities
Over time, these factors can cause your toes to crowd, overlap, or shift out of their natural position.
Do Toe Spacers Actually Work?
Yes—but with realistic expectations.
Toe spacers work by gradually encouraging your toes back toward their natural alignment. This can reduce pressure, improve muscle activation, and enhance overall foot function.
Benefits of Toe Spacers
When used consistently, toe spacers can:
Relieve pressure and painSeparating the toes reduces friction and pressure points, especially between overlapping toes.
Improve toe alignment (to a degree)They can help slow progression and mildly correct early deformities.
Support bunion managementBy spacing the big toe away from the second toe, they reduce stress on the joint.
Enhance foot muscle engagementToe spacers allow intrinsic foot muscles to activate more naturally during movement.
Improve balance and stabilityA wider toe splay increases your base of support.
What Toe Spacers Cannot Do
This is where expectations matter most.
Toe spacers cannot:
Permanently reverse advanced bunions or rigid hammertoes
Replace custom orthotics when biomechanical issues are present
Deliver instant or dramatic structural changes
Think of them as a supportive tool, not a cure.
Conditions That Benefit Most from Toe Spacers
Toe spacers are most effective in early or mild cases of:
Bunions (hallux valgus)
Hammertoes and claw toes
Overlapping or crowded toes
Forefoot pain (metatarsalgia)
Corns and calluses caused by friction
They’re also popular among runners and gym-goers looking to improve foot strength and alignment.
How to Use Toe Spacers for Best Results
Using toe spacers properly makes a big difference in outcomes.
1. Start Gradually
Begin with 10–15 minutes per day, especially if your toes are stiff or sensitive. Increase wear time slowly as your feet adapt.
2. Wear Them in the Right Setting
Barefoot at home
With wide, foot-shaped shoes
Avoid tight footwear, which cancels out the benefit
3. Be Consistent
Like stretching, results come with daily, long-term use—not occasional wear.
4. Combine with Foot Exercises
Toe spacers work best alongside strengthening and mobility work, such as:
Toe splaying exercises
Towel scrunches
Calf and plantar fascia stretches
5. Listen to Your Body
Mild discomfort is normal at first, but pain is not. If something feels off, reduce wear time or reassess fit.
Are Toe Spacers Safe?
For most people, yes. However, there are a few precautions.
Use caution if you have:
Diabetes
Poor circulation
Nerve damage (neuropathy)
Open wounds or skin irritation
In these cases, it’s best to consult a foot specialist before use.
How Long Does It Take to See Results?
Results vary depending on the individual and condition severity.
Short-term (days to weeks): Pain relief and reduced pressure
Medium-term (weeks to months): Improved flexibility and toe mobility
Long-term (months+): Subtle alignment improvements and better foot function
Consistency is everything—think of it as retraining your feet over time.
Are Toe Spacers Worth It?
If you’re dealing with mild toe misalignment or foot discomfort, toe spacers are a low-risk, affordable, and effective tool.
However, if your condition is more advanced or painful, they should be part of a broader treatment plan that may include:
Custom orthotics
Footwear changes
Professional foot care
In some cases, minor procedures
The Bottom Line
Toe spacers do work—but they work best as part of a consistent foot care routine. They can relieve pain, improve toe positioning, and support healthier foot mechanics over time.
The key is using them properly, staying consistent, and understanding their limitations.
April 2, 2026
Toe deformities like hammertoes and clawed toes are more than just cosmetic concerns—they can significantly impact your comfort, mobility, and quality of life. Whether it’s difficulty finding shoes that fit, pain while walking, or the development of corns and calluses, these conditions can become increasingly problematic over time. Fortunately, modern foot care offers effective solutions. One such solution is the flexor tenotomy, a procedure designed to correct toe deformities and restore normal function with minimal downtime.
Understanding Hammertoes and Clawed Toes
Hammertoes and clawed toes are common deformities of the toes caused by imbalances in the muscles, tendons, or ligaments that normally keep the toes straight.
Hammertoe: The middle joint of the toe bends downward, creating a hammer-like appearance. It often affects the second, third, or fourth toes.
Clawed Toe: The toe bends at both the middle and end joints, giving it a claw-like appearance. This deformity can be more rigid and uncomfortable.
These conditions can lead to pain, corns, calluses, difficulty walking, and challenges finding comfortable footwear. Risk factors include wearing tight shoes, high heels, muscle imbalance, arthritis, and genetics.
Conservative Treatments
Before surgery, mild hammertoes and clawed toes can sometimes be managed with:
Footwear modifications: Wide-toe box shoes and avoiding high heels.
Toe splints or orthotics: Help realign the toes and reduce pressure.
Exercises: Stretching and strengthening exercises for toe muscles.
However, if the toe becomes rigid or painful, surgical options like flexor tenotomies may be the most effective solution.
What is a Flexor Tenotomy?
A flexor tenotomy is a minimally invasive surgical procedure that releases the flexor tendon causing the toe to bend. It is usually performed under local anesthesia and involves only a tiny incision, allowing the toe to straighten naturally.
This procedure can correct flexible and semi-rigid hammertoes and clawed toes (meaning that the toe can be manually straightened) without the need for more invasive surgery. It is not suitable for hammertoes or clawed toes that cannot be manually straightened (rigid hammertoes).
Benefits of Flexor Tenotomies
Minimally invasive: It involves a tiny incision with low risk of complications.
Fast recovery: Most patients walk immediately and resume daily activities quickly.
Pain relief: Reduces pressure on joints, corns, and calluses.
Prevention of future complications: Especially important for diabetic patients at risk for foot ulcers.
Who is a Candidate?
Flexor tenotomies are best suited for patients with:
Flexible or semi-rigid hammertoes and clawed toes
Pain, discomfort, or skin irritation caused by toe deformities
No severe arthritis or joint damage in the affected toes
A chiropodist or foot specialist can evaluate the severity of the deformity and recommend the most appropriate treatment.
The Procedure
During the procedure:
A tiny incision is made at the base of the affected toe.
The flexor tendon is carefully released.
The toe is gently straightened and bandaged.
Post-procedure, most patients are allowed to walk immediately, sometimes using protective padding or special footwear.
Recovery and Aftercare
While a flexor tenotomy will help loosen the affected tendon and straighten the toe, it will not correct the underlying cause of the deformity. Flexor tenotomies are thus best used in conjunction with custom orthotics to correct any biomechanical issues, as well as proper fitting, supportive shoes.
Conclusion
If you have hammertoes or clawed toes, a flexor tenotomy offers a safe, minimally invasive solution that can relieve pain, restore toe alignment, and improve your ability to walk comfortably. Early intervention can prevent corns, calluses, and other complications, especially in patients with diabetes or mobility issues.
