September 16, 2024
You may have heard of custom orthotics before, (if not, check out this article) but did you know that there are many different types of custom orthotics? Orthotics range from sports orthotics to dress orthotics, and everything in between. In this article we will cover the different types of custom orthotics you can choose, and what might be best for your feet.
Custom Orthotics
Custom Orthotics are the most common type of orthotic. Easily accessible and slipped into shoes, these provide maximum support and can help with foot problems like plantar fasciitis or Morton’s neuroma. Custom orthotics are also ideal simply if you want more comfort and support when walking around during everyday tasks. All of the orthotics below are some kind of custom orthotic. You can also find many examples of these orthotics on this website.
Sports Orthotics
These orthotics are ideal for people who are often running, jumping, and doing high impact activates on a regular basis. Sports orthotics can be easily modified to fit the sport you're doing. For example, if you were a basketball player who Is doing lots of jumping, the orthotic would be made with extra shock absorption. Sports orthotics are designed to help with common sports conditions like plantar fasciitis. They are made semi-rigid to provide the optimal balance between comfort and control.
Casual Orthotics
If you enjoy going on walks but often have pain in your feet, casual orthotics may be the way to go. These orthotics are meant for walking and standing for long periods of time and can provide comfort that you may not otherwise get from your regular shoes. Casual Orthotics are also great because they are easy to transfer between shoes and are low profile, meaning they're relatively, so you can wear them with shoes that don't have removable insoles. Casual orthotics are typically rigid or semi-rigid depending on your foot condition.
Dress Orthotics
Like casual orthotics, dress orthotics are meant for long periods of standing and walking. The main difference between the two is the size. Dress orthotics are designed to be slimmer and fit into the smaller shape of dress shoes. Because of the limited space, some orthotics may have to sacrifice width and support; however they will still provide relief from uncomfortable shoes.
Accommodative Orthotics:
Accommodative orthotics are designed for people that have more severe issues with foot pain and comfort. This can include arthritis, foot deformities, and diabetes. They tend to have a soft and cushioned top cover. These orthotics are mostly flexible to be nicer on the feet, however they can also be semi-rigid if the user needs more control.
Children's Orthotics
Childrens orthotics differ from adults because children are growing constantly. Often, children are prescribed orthotics to correct an issue that would be present in their adult life if not corrected. Children may get several different pairs of orthotics as they grow older to accomodate their changing feet. Children's orthotics are made for comfort as well as correction, so that your little one can be comfortable running around.
Conclusion
There are many different types of orthotics available that can easily accomodate your footwear and activities. They're also a great way to upgrade your favourite shoes. Whether you want comfort or control, there is always an option for you.
September 9, 2024
Sometimes, your feet need a little extra TLC, especially after long days or if you’re struggling with a painful foot condition. While a visit to your local foot clinic is always a good idea, remembering some natural remedies for foot pain can be a lifesaver when you need relief at home.
Exercises, Stretches and Yoga
Foot pain relief exercises are excellent for addressing discomfort and promoting overall foot health. On top of being effective, they are a holistic, natural foot care remedy.
The best stretches and exercises target the muscles, tendons, and ligaments in the feet, helping to improve flexibility, strengthen weak areas, and increase circulation.
When you practice these at home, you are doing your part to manage common issues like plantar fasciitis, Achilles tendonitis, bunions, osteoarthritis, general muscle soreness, and much more. Additionally, they are cost-effective (no expensive gym equipment required!) and designed to accommodate people with disabilities (many feature modifications).
Here are some resources (keep in mind you can often mix and match exercises):
Exercises for top of the foot pain.
Exercises for plantar fasciitis.
Exercises for bunions.
Exercises for arthritis part 1 and part 2.
Exercises for diabetes.
Incorporating yoga into your routine is another effective approach to soothing foot pain. Yoga poses that focus on stretching and strengthening the feet, such as the Downward Dog and Warrior, not only provide relief from current pain but also help prevent future issues by improving foot alignment and balance. Read about the best yoga exercises for your feet here.
Foot Bath
A long bath at the end of a hard day is one of life’s greatest gifts. But a targeted foot bath is also one of the best natural remedies for foot pain.
One of the key natural ingredients to use in your bath is epsom salt (it’s nothing like the salt you use for cooking!). Research suggests it relieves muscle cramping, prevents blood clots, and boosts nerve function.
Foot soaks for purchase at our Toronto foot clinic may also help. Gehwol Fusskraft Herbal Foot Bath has several ingredients to soothe tired achy muscles. Click here to inquire!
Be sure to warm water in your foot bath, as opposed to hot water. Water that is too hot can dry out your skin and cause discomfort during the foot bath.
Foot Massages and Essential Oils
A DIY foot massage is one of the best foot pain management tips, and it’s a treatment you can do 100% from home.
Using essential oils with your massage is a herbal remedy for foot pain you can try. Some studies show that a mix of geranium, lavender, bergamot, tea tree, and eucalyptus essential oils helped reduce pain in people with diabetic neuropathy. Side note: It’s a common misconception neuropathy only causes foot numbness; it can also lead to sharp pains in the feet. These oils may also help with other foot conditions!
Use a carrier oil, preferably coconut oil, and mix it with the essential oils for the best results. Learn how to perform a foot massage here.
August 29, 2024
Plantar fasciitis, a condition that impacts the foot and the heel, is very common but often misunderstood. If you've felt sharp stabbing pain in your heel when you take your first steps in the morning, you might know this condition firsthand. But what does plantar fasciitis mean, and how can you treat it? Let's explore the specifics to help you better understand plantar fasciitis causes and treatments.
What is plantar fasciitis?
Plantar fasciitis happens when the plantar fascia gets inflamed. This thick band of tissue stretches from your heel to your toes along the bottom of your foot. It helps support your foot's arch and handles the stress we put on our feet. When this band gets irritated or swollen, it can lead to pain and discomfort. You'll often feel this pain in your heel area.
Causes of plantar fasciitis
Plantar fasciitis is typically caused by overuse and activities that put too much stress on the feet, which ultimately strains the plantar fascia. Such activities include includes running long distances, standing for hours, or playing high-impact sports. Risk factors that can make you especially vulnerable to developing plantar fasciitis include:
Foot structure: Conditions such as flat feet or high arches can lead to unhealthy biomechanics (i.e.: overpronation), which can then can put extra stress on the plantar fascia when you walk.
Improper footwear: Wearing shoes that don't support or cushion your feet well can make you more likely to develop plantar fasciitis. High heels, old shoes, or flimsy footwear without adequate arch support can all contribute.
Getting older: Those aged 40-60 are more prone to plantar fasciitis, but it can happen to anyone at any age. It's one of many age-related changes to the feet we experience as we age.
Your job: Working a job where you have to stand or walk on hard floors for a long time can increase your chances of getting this condition. That's right! Even your career can influence your foot health.
Symptoms of plantar fasciitis
The telltale symptom of plantar fasciitis is heel pain. In addition, you may experience the following:
Quick-hitting pain: Pain is often most severe when you take your first steps in the morning, or after sitting for an extended period. This pain tends to decrease with continued activity but can return after rest.
Sharp pain: Plantar fasciitis-related pain is typically sharp and may be felt near the heel's underside.
Pain post-exercise: While activity may initially relieve the pain, it can worsen after exercise or at the end of the day.
Tenderness: Pressing on the area where the plantar fascia attaches to the heel bone may cause pain.
Treating plantar fasciitis
You may experience pain with plantar fasciitis first thing in the morning.
The good news is that most cases of plantar fasciitis can be managed with conservative treatments. Here are some effective strategies for treating plantar fasciitis:
Rest and ice: Resting and applying ice to the affected area can help reduce inflammation and pain. Aim to ice your heel for 15-20 minutes several times daily. You may also benefit from over-the-counter anti-inflammatories like ibuprofen or naproxen, which can reduce pain and inflammation.
Stretching exercises: Gentle stretching of the calf muscles, Achilles tendon, and plantar fascia can help alleviate tension and reduce pain. Exercises such as the calf stretch, towel stretch, and rolling the foot over a cold bottle or a tennis ball can be beneficial.
Footwear: Wear supportive shoes with good arch support and cushioning. Avoid walking barefoot on hard surfaces, and consider using custom orthotic inserts to provide additional support. Read our dedicated blog post on the best shoes for plantar fasciitis.
Night splints: Wearing night splints can help keep the plantar fascia stretched overnight, which may reduce morning pain.
Avoid high-impact sports and activities: Temporarily reducing or modifying activities that exacerbate your symptoms can help prevent further irritation of the plantar fascia.
August 8, 2024
When we think about flexibility, our toes might not be the first body part that comes to mind. One may think that because they're so small, you can get away with neglecting them. However, our toes are actually part of our entire body's foundation. Flexible toes protect us from many short—and long-term foot conditions and can enhance our quality of life.
Let's explore the benefits of having flexible toes, including improved balance, fewer foot problems, and increased toe functionality.
Five benefits of flexible toes
1. Improved balance and stability
Flexible toes contribute to better balance and stability. When your toes can move and spread naturally, they can adjust to uneven surfaces and provide a broader support base, enhancing overall stability while walking, running, or standing.
2. Fewer foot problems
Maintaining flexibility in your toes can help prevent common foot problems associated with stiffness in your toes. For example, a limited range of motion in your feet can indicate bunions, hammertoes, osteoarthritis, hallux rigidus, and plantar fasciitis early. Hallux rigidus and hallux limitus translate to "rigid" and "limited," a direct sign of stiff toes.
In addition, flexible toes are less likely to become cramped or develop abnormal positions that can lead to discomfort and pain. Greater flexibility also means your muscle groups will work in balance, whereas stiff toes can overstress particular parts of your feet when they compensate for the stiffness.
You may also benefit from a reduced risk of one-time acute injuries like turf toe. With greater flexibility and range of motion, your toes can safely extend to positions they would not be able to if they weren't flexible.
3. Better proprioception
Proprioception is the body's ability to sense its position and movement in space. Flexible toes contribute to better proprioception in the feet, allowing for improved feedback to the brain about the terrain you're walking on, which aids in maintaining balance and preventing injuries.
4. Greater toe functionality
Flexible toes can better perform their natural functions, such as gripping the ground while walking or running. A greater range of motion helps propel you forward and reduces strain on other parts of the foot. Regular toe exercises can also increase blood flow to your toes, reducing swelling and inflammation.
5. Reduced risk of falls
Maintaining flexibility in your toes can reduce the risk of falls, especially among older adults. Flexible toes help adapt to sudden shifts in weight distribution and uneven surfaces, decreasing the likelihood of tripping or losing balance.
July 1, 2024
Gout is one of the most painful foot conditions and types of arthritis. It also has a deep connection to the foods and drinks you consume on a regular basis. The benefits of good nutrition are two-fold: they can help with gout prevention and manage your flare-ups. Let’s look at the science behind a gout diet, what to avoid, and what delicious and nutritious foods you can add to your daily menu.
Gout and Dietary Health: What to Avoid
Gout management and prevention through diet mainly involves avoiding purine.
This is a chemical compound found in food and drink. It leads to high uric acid levels (hyperuricemia) that then form the crystals around the joints that trigger inflammation and ultimately result in the onset of a gout attack.
Arthritis-Health tells us there is no way to fully avoid purine since it is found in the cells of virtually everything we consume. But you can maintain a low-purine diet by avoiding foods and drinks with high levels.
One of the main culprits is alcohol. Not only does it contain a lot of purine, but it can prevent your body from metabolizing and eliminating uric acid. Beer has the most purine compared to spirits and wine. However, fortified wine, stouts and ports are also high in purine.
Other drinks to sip sparingly include high-sugar juices and sodas — there is a lot of purine in high-fructose corn syrup!
When it comes to food, seafood like sardines, anchovies and shellfish are full of purine, as are red meats, organ meats and processed meats like hot dogs, salami, etc. Of course, everything in moderation is key, but these proteins should be avoided when you have other alternatives.
The Best Gout-Friendly Foods
The word "diet" can be frustrating because it represents restriction. But sometimes for our health, we have to do what's best for us. This is the case for a gout diet.
Remember, the lifestyle changes you make to control this condition don’t mean that you can’t enjoy delicious foods. Here is a list of just some of the nutrient-dense and low purine foods you can have:
Eggs
Nuts and legumes
Fresh fruit with natural sugars. Be careful of preserves, packaged, or canned fruits as they often sneak in high-fructose corn syrup.
Tomatoes
Poultry
Salmon
Leafy greens
Popcorn
Whole grains
Low-sugar desserts
When planning your new menu, you may be surprised to see a lot of healthy foods, like mushrooms, asparagus and cauliflower, have moderate purine levels. It’s okay to eat them on occasion.
Another simple thing you can add to your diet to prevent gout flare-ups is to drink enough water! The Arthritis organization recommends a daily intake of 8 cups of water and to increase your intake to 16 glasses if you are experiencing a flare up.
Click here to learn what foods are great for general foot health; just be sure to double check purine levels.
June 13, 2024
Did you know that the joint at the base of our big toe bears about 40% of our bodyweight when we move? It plays a significant role when we walk and run, and because of the weight it bears (literally), it's prone to arthritis. This condition is called hallux rigidus (often referred to as "stiff big toe") and it causes the joint to lose its range of motion. While a "stiff joint" may seem small, it actually can significantly alter our biomechanics and can cause pain and difficulty walking and running. While non-surgical treatments such as medication, orthotics, and physical therapy can help in the early stages, more severe cases may require surgical intervention.
One such surgical procedure to treat hallux rigidus is a cheilectomy. This article will explore what a cheilectomy is, its benefits, risks, and the recovery process.
What is a cheilectomy
A side-by-side of two feet: on the left is the post-surgical foot with a surgical shoe. On the right is the equivalent surgical reference for where the surgery is done and the incision size.
A cheilectomy is a surgical procedure that alleviates pain and restores motion in the big toe joint affected by hallux rigidus. This procedure removes bone spurs (osteophytes) and diseased tissue from the top of the metatarsal bone, which reduces pain and allows the joint to move more freely.
Cheilectomy: The procedure
A cheilectomy is usually done under local or general anaesthesia. The surgeon makes an incision over the top of the affected joint and then carefully removes the excess bone and tissue and smooths the joint surface. This frees up more space for joint movement. In some cases, the surgeon may do additional procedures, such as joint capsule release or cartilage repair, to improve the outcome.
Cheilectomy: The benefits
An aerial view of a bone spur above the first MTP joint (left foot, right of image).
Pain relief: A cheilectomy can significantly reduce pain and discomfort associated with hallux rigidus by eliminating bone spurs and diseased tissue.
Improved motion: The procedure frees up space around the big toe joint, which gives it more room to move around and restores the toe's flexibility and range of motion. This makes walking, running, and other activities more comfortable.
Preservation of joint function: Unlike more invasive procedures like joint fusion, a cheilectomy aims to preserve the natural mechanics of the big toe joint, which helps maintain its function and stability.
The same foot with the bone spur above the first MTP joint removed.
Cheilectomy: Risks and considerations
While cheilectomy is generally considered safe and effective, like any surgical procedure, it carries certain risks. These include infection, bleeding and nerve damage. There are also many factors that can affect the outcome, such as the severity of the condition, age, and the patient's overall foot health. If you're considering a cheilectomy, it's important to discuss the risks and the benefits with your healthcare provider so that you can manage your expectations properly assess with a cheilectomy is right for you.
Cheilectomy: What's the recovery?
Following a cheilectomy, it's normal to experience discomfort and swelling. You can manage this with pain medication and elevation. You'll also need to do physiotherapy during the recovery process to restore the strength and flexibility in the toe joint.
Most patients are fully weight-bearing immediately after the surgery, and can usually return to light activities within a few weeks; however full recovery takes several months. Stitches are typically removed 2 weeks after the procedure. It's important to follow post-operative instructions from the surgeon and to attend routine follow-up appointments to monitor the progress.