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August 6, 2026
It’s common knowledge that you stop growing after you reach a certain age. This would lead one to believe that their footwear will fit forever. Sadly, this is wishful thinking. Over time, your shoes are prone to stretching and shrinking.
As an example, if you wear the same pair of shoes every time you work out, they will gradually lose their shape and eventually feel looser. Additionally, people in hot climates have reported that their shoes are shrinking from over-exposure to the sun.
Before you throw on your running shoes, make sure you keep an eye out for the following signs:
You Can’t Slide Your Shoes Off Easily
In some sports, like hockey, players are encouraged to tie their laces as tightly as possible. Tightly tied skates can prevent issues like rolled and sprained ankles.
However, this isn’t necessarily the case with running shoes. If your footwear is the ideal size, you should be able to slide them on and off without undoing the laces.
If you can’t do this, you’re either tightening your laces too much or wearing ill-fitting footwear.
Your Toes Touch the Inside of Your Sneaker
Are your feet swollen and sore after a long day of work? This may be because your toes are touching the inside layer of your sneakers. If so, then your shoes are too short.
If your toes rub against the inside of your sneakers, you can potentially bruise your nails, get blisters or a hammertoe.
To ensure that your shoes aren’t too tight, it's recommended to have approximately a finger's width of space between your longest toe and the inside layer of your sneakers. While for most people, this would be the big toe, it isn't the case for all. About 40% of the population has a Morton's toe, meaning that their second toe is the longest toe. For these people, you would want to ensure you have a finger's width of space between the end of your second and the inside layer of the shoe.
This measurement is approximate - not universal. The ultimate test: if you feel your toes knocking against the inside of your shoe, they're too short.
You also want to make sure you don't feel any pressure or squeezing on the pinky toe either. If so, your shoes could be too narrow.
You Have Corns, Calluses or Blisters
Having corns, calluses or blisters can be another tell-tale sign that your shoes don't fit properly. When toes repetitively impact against the inside of the shoes, it causes friction to build up. In response, the skin forms a blister, corn or callus. Some examples:
a callus on the outside of your big toe or pinky toe can be a sign your shoes are too narrow
Red marks or corns on the top of your toes can be a sign that the toebox in your shoes is too shallow
Blisters on your heels are a sign that your shoes don't fit properly in the back
Your Heel Moves Around While Walking
If your heel is slipping or moving when you walk, it's a telltale sign that your shoes are too big. So often we're paying so much attention to our shoes not being too small, that we don't worry about them being too big. However, shoes that are too big can be just as harmful as shoes that are too small.
If your shoes are too loose, your heel has more room to move around and rub up against your footwear. This causes additional friction, which can be extremely uncomfortable and lead to blisters. Wearing shoes that are too loose can cause tight calves, which can lead to calf pain and plantar fasciitis.
Does this happen to you? The simplest way is to deal with this issue is by tying your shoelaces correctly.
You can also try attaching an adhesive heel grip to the back of your shoes; this will secure your heel snuggly in place, and can be especially helpful for the slippage commonly experienced with dress shoes.
If your heel is still slipping, then you may need to purchase shoes that are half a size smaller.
So, before you slide on the shoes that you’ve had for far too long, you should take a look for the signs mentioned above. This will ensure that you don’t harm your feet in the (not so distant) future.
July 2, 2026
Have you been experiencing foot pain that just doesn’t seem to go away? Perhaps your pain is worse with your first steps in the morning or your initial steps after rest. Or maybe your feet are sore after standing all day at work. If this sounds like you, your feet may be suffering from faulty gait patterns or structural deformities that may benefit from custom foot orthotics.
Continue reading to find out everything there is to know about orthotics as we address the internet’s most asked questions regarding this medical device.
What are orthotics?
A custom foot orthotic is a device derived from a three-dimensional representation of a person’s foot and also made of suitable materials with regard to the individual’s condition. It is made specifically to address faulty gait patterns, improper weight distribution or structural deformities by providing support, stability, and balance. It is a removable device that can be transferred between shoes.
A licensed chiropodist or podiatrist is the health care practitioner to see for a pair of custom foot orthotics. The appointment will include a full biomechanical assessment and gait analysis to determine a diagnosis and therefore, the cause of your symptoms. The foot specialist will also take a 3-dimensional mold of your feet using plaster of paris or a laser scanner.
A custom-made insole works to realign the foot to eventually relieve your pain. A functional custom made insole works to realign the foot and eventually relieve your pain. An accommodative custom made insole will offload areas of high pressure or add more cushioning to painful areas of your feet. It takes several weeks or months for your body to adjust to the insole but you should feel a gradual decrease within the first month or so.
How do I know I need them?
Your signs and symptoms are good clues. The following conditions may benefit from custom orthotics:
Pain at the heel, arch, ball of the foot, top of the foot, shin, ankle, knee, hip, low back
Poor foot posture (ie flat feet)
Gait anomalies
Foot fatigue
Plantar Fasciitis
Posterior Tibial Tendon Dysfunction
Patellofemoral Pain
Shin splints
Flexible flatfoot
Achilles tendonitis
Rheumatoid arthiritis
Rigid deformities
Fat pad atrophy
Calluses
Ulcer risk
Elderly patients
All of these are valid reasons to have your feet checked by a professional. A foot orthotic is recommended when muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are the cause of pain, discomfort, and fatigue.
If you are experiencing any of the signs and symptoms listed above, it is best to consult with a foot care specialist. A chiropodist or podiatrist will be able to tell you whether or not he or she recommends custom foot orthotics for your particular care.
What is an orthotic shoe?
An orthopedic shoe is designed with certain characteristics that make them different from everyday footwear. For instance, the shoe may have a firm heel counter, deep toe box, shock absorbing sole, stable sole, increased torsional stability, built in arch support, and come in a variety of widths to accommodate a wider foot. Orthopedic shoes work to support the foot’s structure and mechanics by reducing abnormal foot function, accommodating foot deformities, and enhancing the effectiveness of orthotic insoles.
Just as in the case of custom foot orthotics, a prescription for orthopedic footwear requires an appointment with a licensed chiropodist or podiatrist. The prescription will be based on a review of medical history, a full biomechanical assessment and gait analysis, and consideration of occupational, lifestyle, and environmental factors.
How long do and how often do I have to wear orthotic insoles?
If your orthotics were prescribed to you because of some sort of pain, whether at your feet, knees, hip, or low back, you should be wearing them on a day to day basis until your pain subsides, that is if you experience pain daily. It is even recommended to wear them indoors. However, once the pain subsides, it is important to work on strengthening your feet as well as addressing any tightness in the lower limb and back to help manage your condition. Doing this will reduce the need for orthotics, although for the most part, they will still be needed to a certain degree.
Initially, when orthotics are prescribed and dispensed, they should be gradually incorporated into your daily regime as they are working to realign the foot to eventually relieve your pain. It is important to adhere to the break in schedule advised by your chiropodist to help your body slowly adjust to the new device. Most practitioners will recommend wearing the insoles for one hour the first day, two hours the next, three hours the third day and so on. Orthotics should also be worn in structured shoes that provide proper support. If they are placed in unstructured footwear, such as shoes from Skechers, they can move around too much and won’t effectively stabilize or align the foot, which may reduce their ability to relieve your symptoms.
On average, it takes approximately a month to become fully accustomed to a new pair of custom orthotic insoles and feel comfortable wearing them all day long.
How do I know if my orthotics are working?
The easiest way to know if your orthotics are working is an alleviation of your symptoms.
What are the risks of using/wearing orthotics?
If made and prescribed correctly, orthotics will benefit you, not harm you. When worn for the first time, they may feel uncomfortable, like you are walking on a hard ball with most of the pressure felt at the arches, but this is normal. If you adhere to the break in schedule, your body will ease into the new foot posture in a relatively short period of time.
How expensive is it?
You will need to book a consultation with a foot specialist for a full biomechanical assessment and gait analysis before being prescribed and dispensed custom orthotics. At the end of this appointment, your foot specialist will determine if your particular condition and concerns can be managed and corrected by the devices. The price for custom foot orthotics differs between clinics, averaging approximately $500 per pair. The consultation fee is usually around $90 - $135.
If you have extended health benefits, you may have coverage for these kinds of devices as well as the consultation. Finally, you can always talk to your foot specialist about less expensive alternatives, such as over-the-counter insoles like Superfeet.
June 4, 2026
Our legs are a complex and intricate system of bones, joints, and muscles. Everything is interconnected in some way.
Muscles and joints rely on each other to perform properly, and to provide the necessary foundation for our body. Our habits, genetics, and environment all affect our feet. With so many different possibilities for foot conditions to arise, it's important to remember that correlation is not causation.
Just because we do one thing, does not necessarily mean it causes another. To help clear the air over a sample of common foot myths, we decided to debunk a few of them below.
1. Flat feet are bad
About 30% of the population lives with flat feet.
Flat feet are defined as a postural deformity in which the arches of the foot collapse. As a result, the entire foot makes contact with the ground. The foot is characterized by a very low arch, and can other foot conditions because of the leg's compensation.
Flat feet can develop in one foot, or both, depending on your body's development.
According to Harvard Medical School, even in adulthood, 15% to 25% of people have flexible flatfeet. Most of these people never develop symptoms. For those with what's called rigid flat feet, several measures can be taken to reduce pain and live comfortably with flat feet. These include:
Custom orthotics that artificially raise the arch and provide support
Strengthen and stretch your calf as this reduces the pressure and load on your arches
Supplement some high-impact exercise with low-impact activities like swimming, cycling, or spinning
Wearing slippers or supportive footwear inside instead of walking around barefoot
Proper fitting footwear with motion control and stability
Foot strengthening and exercises
2. Wearing heels causes all of women's foot problems
Additionally, a common misconception is that high heels cause bunions. This isn't true. Heels aggravate bunions but are likely not the cause.
However, excessive heel usage can result in a few common foot conditions: Corns, Hammertoe, Calluses and Haglund's deformities (called the "pump bump"). Additionally, you're at a greater risk of osteoarthritis since you may lose fat under your foot.
According to WebMD, you can prevent certain foot conditions while continuing to wear heels. Some of these preventative measures include:
Get the well-fitted high heel
Use silicone metatarsal pads for under your feet
Wear a thicker heel for stability
Pay attention to the "slope" or "pitch" of the heel
Wear open-toe high heels to relieve pressure on corns and calluses
Wear heels that are no more than 2" high
3. A bunion is just a bump
A bunion may look like just a bump. However, that's another in the list of foot myths. If only it were that simple...
Depending on the cause, your habits may worsen the condition. Maybe you wear shoes with a narrow toebox. Without correction, bunions can get a lot worse over time, turning just a bump into severe pain.
A Bunion, or hallux valgus, is a bony protrusion that forms at the site of the large joint that connects your big toe to your foot. As you can expect, without addressing the cause of bunions, the toe angle's alignment can sharpen, causing a larger bump.
It should be noted that bunions can be hereditary, in which case you might be doing everything right. Hereditary bunions are linked to inheriting foot structures such as flat feet or faulty bone mechanics rather than inheriting the bunion structure itself. Inherited conditions such as hypermobility or shortened Achilles tendons can largely increase the risk of developing a bunion. In this instance, continue to practice proper foot habits like:
Footwear modification, i.e., avoiding tight shoes with a narrow or stiff toe box.
Anti-inflammatory medications
Bunion splints
Bunion aligner
Therapeutic taping
Supportive insoles or custom orthotics
Anti-inflammatory gels (but not NSAID oral medication)
You should consult a foot specialist to see whether or not action needs to be taken.
4. Foot pain is the result of getting old
Reword the first paragraph: Foot conditions, such as osteoarthritis, are common as we age. Osteoarthritis is a degenerative joint disease caused by the breakdown of joint cartilage and changes in the bone structure causing joint pain, stiffness and reduced mobility.
However, osteoarthritis can occur at any age. Individuals who train or play high level or high impact sports may experience osteoarthritis even as early as their 20s. The most common areas for osteoarthritis include the big toe joint, knees and hips.
Osteoarthritis is a progressive and degenerative disease meaning that the damage is irreversible. Physical therapy can aid in providing strength to the muscles surrounding the affected joint and can alleviate pain. Common treatments include functional stretches and movement exercises and managing symptoms with proper support or bracing.
5. Surgery will fix foot problems
Surgery can help fix certain foot conditions, but non-invasive options may work equally well, if not be more effective.
There are several factors to consider when deciding on foot surgery:
Necessity
Success rate
Cost
Recovery time
Long-term effectiveness
Certain progressive conditions like hallux rigidus, bunions, and a ruptured Achilles may require surgery to correct the inherent problem. However, physical therapy can also improve quality of life. Proper orthotics, avoiding high-impact exercise, proper footwear, and strengthening can help limit pain associated with certain foot conditions.
However, surgery removes the bone portion of the injury. For those with Hallux Rigidus, the Bone Spur contributes to the toe's stiffness. The range of motion won't improve without surgery. Although, the worsening of the condition can be slowed with physical therapy as mentioned above.
For those with a Bunion, you’ll want to explore All Non-Invasive Measures before deciding on surgery. If you have explored all options, surgery may be an option. Typically, those who experience significant pain, have severe toe deformities, and have chronic inflammation are the likely candidates for surgery. Bunion surgery (of which there are a few) can include several correct measures:
Realigning the metatarsophalangeal (MTP) joint at the base of the big toe.
Pain relief.
Correcting the deformity of the bones, especially if your big toe is drifting inwards towards your second metatarsal.
If you're unsure about foot conditions, toenail conditions, or skin conditions, contact us at Feet First Clinic to set up an appointment. You can do that below, or by Contacting Us Here!
May 7, 2026
Summer is just around the corner, which means you can finally put your leather boots away and slip on footwear that’s more appropriate for the humid weather. You’ll be tempted to grab a pair of breezy flip flops from the back of your closet.
Flip flops sound like the best choice for summer fashion, but in reality, they’re terrible for your feet. If you want to get ready for hot weather and trips to the beach, you should ditch your flip flops and find replacements that are better for your body.
What’s wrong with flip flops?
Essentially, your average flip flop doesn’t offer any arch support for the foot. The material is thin, flat and offers very little grip. The only thing holding it together is a thong strap wedged between your big toe and second largest toe. The lack of arch support causes increased strain on the plantar fascia, and can lead to plantar fasciitis (inflammation of the ligament that connects the heel of the foot with the toes). The pain can be so powerful that it can be hard to get out of bed and walk to the bathroom first thing in the morning.
Another one of the reasons why flip flops are terrible for your feet is that your toes have to clench and grip the sole of the shoe so that it lifts with each step. This design flaw puts a lot of strain on your toes when you’re walking for long distances. The toe-gripping action can cause metatarsalgia or lead to clawed toes. It gets worse when the terrain adds more resistance, like sand, or when you’re trying to move at a faster pace.
In addition to plantar fasciitis, wearing the lack of arch support and repetitive toe-clenching from flip flops regularly can also lead to the following health problems:
Ankle sprain - due to lack of ankle support and stability
Bunions - due to the lack of arch support and structure. This causes low-grade toe-off, which twists the foot during the toe-off part of the gait cycle instead of pushing off under the big toe the way the foot was designed for.
Tendonitis - due to the sustained gripping and clawing.
Corns - due to the lack of support, which can cause a build up of pinpoint pressure under the balls of the feet. Rotation of the forefoot onto the lesser toes can also cause corns in between the toes.
Hip and Knee pain - due to the inability to have a long stride and no proper toe-off. Flip flops cause a shuffling gait pattern, which makes the hips and knees overcompensate.
Changed gait - The altered toe-off, lack of arch support, sustained clawing and inability to take proper long strides cause a "shuffling" gait pattern. This has a domino effect on other parts of the body.
Sesamoiditis - The thin soles of flip flops don't provide enough cushioning for the big toe.
Achilles tendonitis or calf pain - The flat soles of flip flops do not have any "rock" (or curvature at the toes) to them to help with the toe-off of the gait cycle. This causes calf fatigue.
What can you do instead?
Ditching your cheap flip flops doesn’t mean you have to put on heavy boots or running shoes. You can go to a foot clinic, where the knowledgeable staff can help you find summer-friendly options that won’t leave you rubbing your heels after taking a long walk through the park or icing your arches after a trip to the beach.
There are lots of brands out there that take arch support and comfort in mind when they design summer footwear. Look for sandals with strong, defined arch support, a deep heel cup, metatarsal padding, cushioning and shock absorption. Some companies even make flip flop style sandals with good arch support, cushioning and a curved structured sole. These will be much kinder to your body than any pair that you can pick up at a beach-side kiosk.
It’s true that flip flops can be a convenient wardrobe choice. They’re portable, easily replaceable and they’re oh-so-cheap. You could get a pair for under $5. But, the physical problems they cause are not worth their low price.
This summer is your opportunity to take better care of your feet!
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!
March 26, 2026
You’re having some problems with your feet. Maybe it’s a painful ingrown toenail or heel pain or even a stubborn wart that won’t go away, and you made an appointment with a Registered Chiropodist at your local foot clinic. The appointment is approaching and you’re feeling a little anxious because of the unknown, unfamiliar territory you will be encountering. What will happen? What do I have to bring? Will it be uncomfortable? Here is a quick read on what to expect at your first appointment at a foot clinic to help you calm those nerves.
Before Your Appointment
Before your visit, we recommend checking your insurance coverage. Chiropody visits are covered under most insurance plans with extended health benefits, and knowing what your covered for ahead of time will ensure a smooth process. In addition to checking your visit coverage, it's a good idea to also check your coverage for orthopaedic devices in case any are recommended.
You'll also be sent an online intake form to fill out before your appointment. Completing the intake form before your appointment will make check-in faster on the day of your appointment. If you're unable to complete the intake form before your appointment, we recommend arriving 10 minutes early to leave enough time for filling out the form at the clinic. For your intake form, you will provide a list of your medications, note any allergies you may have, and document any relevant medical history. Providing as much detail as possible to your health care provider will help build a complete picture, so they can make an informed diagnosis and come up with the best treatment plan.
At Your Appointment
Once you arrive to your initial appointment, you will likely be greeted by the receptionist and checked in. You will then be escorted to a treatment room where a chiropodist will ask you to remove your shoes and socks and voice your concerns with your feet.
After this, the chiropodist will take a look at your feet and carry out the necessary assessments to determine a differential diagnoses. Depending on the reason for your visit, the chiropodist will check for the following:
Circulation or blood flow to your feet
Neurological status
Changes to or concerns with the skin and toenails (if your visit is for foot care)
Biomechanical abnormalities (i.e. limited or excessive range of motion in joints, areas of pain, overpronation, flat feet, etc) - if your visit is for foot pain.
After the assessment, the chiropodist will explain his or her findings and propose a treatment plan. Treatment will only commence with your consent. In general, treatment is usually painless. In fact, more often than not, if you enter the appointment with pain or discomfort, you will leave relieved of that pain.
Finally, although it may seem unusual to you to have someone look at or touch your feet, know that it is second nature to the Chiropodist.
Your chiropodist would have seen numerous amounts of feet, all of different shapes, colours, and sizes, and encountered a variety of foot concerns.
So don’t be embarrassed, and don’t be afraid to receive the care you need.
After Your Appointment
After your appointment, the receptionist will book your next visit and cash you out. You may also wish to purchase any recommended foot products or devices to help maintain your feet between visits. This can range from footwear, to foot cream, to toe devices. Whatever you need, our staff can help you find the right product for you that aligns with the chiropodist's recommendations.
After that, it's then important to follow through on the chiropodist's recommended treatment plan. Whether it's stretches, moisturizing daily, or wearing the right shoes, taking care of your feet between appointments is super important to keeping your feet healthy.
And that's it! We look forward to seeing you again soon!
