May 29, 2023
Ingrown toenails are the most common nail problem. And with toenails being put under pressure when running, combining the two can be challenging, but not totally out of the question.
Although running with ingrown toenails can be uncomfortable and increase the risk of infection, it is doable. There are steps you can take to manage the discomfort and reduce the risk of complications.
This article discusses tips on managing the pain associated with running with an ingrown toenail and ways to prevent infection. Don't let an ingrown toenail stop you from your running routine; read on to learn more!
Can I run with an ingrown toenail?
Yes. If the ingrown toenail is mild, and you take the proper precautions, you can safely run. The key is to manage discomfort and do your best to reduce the risk of complications or infection. However, there is a difference between whether you can run versus should run, and you should weigh the pros and cons outlined below.
First, it's important to note that running with an ingrown toenail can worsen the condition and increase the risk of complications. If the pain is severe or you experience signs of infection, like redness, swelling, or discharge, seek medical attention immediately.
If the ingrown toenails worsen, see a chiropodist or other healthcare professional. They may recommend antibiotics, specialized treatment or surgery to remove part of the affected nail.
How to manage discomfort when running with an ingrown toenail
To enjoy running with ingrown toenails, you must take steps to control the discomfort, reduce the risk of complications and keep the pain at bay. Here are some tips:
Monitor pain and symptoms: There's no denying that physical activity can aggravate ingrown toenails. Sports with ground forces due to athletic activity, obesity or constricting footwear aid overlapping lateral nail fold penetration.
Trim the toenail properly: If the ingrown toenail is mild, you can trim it yourself. Use a clean pair of nail clippers and cut the nail straight across without rounding the edges. Cutting straight across prevents the nail from growing into the adjacent skin. If your ingrown toenail is more persistent, inflamed or painful, you should see a chiropodist for treatment to prevent any risks and complications.
Trim the toenail using toenail clippers: Avoid using fingernail clippers for your toenails. The strength and thickness of our toenails demand a more rigid tool to trim effectively.
Wear proper shoes: Wear shoes that fit correctly and provide enough room for your toes to move freely. Tight or narrow shoes can crowd the toes and increase the risk of ingrown toenails.
Take pain medication: Pain relievers can help to manage the discomfort associated with ingrown toenails.
See a chiropodist for professional treatment: If your ingrown toenail is painful, inflamed, or has persisted for a long time, you should book an appointment with a chiropodist to have it properly and safely treated. This will reduce the risk of infection and allow you to resume running pain-free.
How to avoid infection when running with an ingrown toenail?
To prevent your ingrown toenail from worsening while running, taking the proper measures to avoid infection is vital. You can take steps to manage the discomfort and reduce the risk of complications when running with ingrown toenails. Here are some tips:
Keep the affected toenail clean: Wash the affected toe with soap and water daily, and keep it dry. A clean and dry site will help to prevent the spread of bacteria and reduce the risk of infection.
Apply topical treatments: You can use over-the-counter antiseptic or antibiotic ointments to the affected area to help prevent infection.
Use clean toenail clippers (and maybe one from our top picks): Don't use someone else's nail clippers; clean them off before use. Bacteria are invisible to the eye, so be safe with what you put your feet in contact with. For instance, you wouldn't want to risk catching the fungus that causes athlete's foot.
Apply a bandage over the ingrown toenail: Once you've cleaned the affected toenail, apply a bandage over the toenail before starting your run. This will help prevent any outside bacteria from penetrating the nail and surrounding skin.
May 4, 2023
Why do foot injuries during exercise occur? The answer to this question is, essentially, several reasons. Everyone can hurt themselves while working out by neglecting proper footwear, forgetting their stretching, overexertion, and more. Since your feet are the foundation of all physical activity, paying attention to foot health and injury prevention are the best ways to continue your fitness routines without interruption. Let's take a look at how to do that.
Top 10 Tips for Preventing Foot Injuries During Exercise
Wear proper footwear
Stretch
Modify
Don't overexert yourself
Remember your form
Start slow
Improve flexibility
Eat a balanced diet
Take rest days
Drink water
Wear Proper Footwear
Exercising while wearing low-quality, unsupportive footwear is a recipe for disaster. One of the best ways to avoid sports-related injuries is wearing the right footwear, which may include:
Shoes: Your shoes should be well-cushioned, as this will absorb the force of the ground during footstrike. This is especially true for runners or athletes who run while performing, but it is also an important quality for light activity. By acting as a barrier between your foot and the ground, cushioning can prevent injury to the lower limbs. Furthermore, a study from the Journal of Athletic Training notes that good shoes function as the main "interface" between the person and the impact from the ground. Additionally, depending on your pronation type, stability and motion control shoes may help stabilize your movements and prevent ankle injuries.
Custom orthotics: In the podiatry and chiropody field, specialists often recommend orthotics to those already experiencing an overuse injury, like plantar fasciitis or Achilles tendonitis, to prevent it from worsening. Orthotics also prevent all types of injuries by distributing your weight evenly, aligning and stabilizing your movements, and absorbing shock. To learn about the different orthotic types, you can check out our complete guide.
Superfeet insoles: These over-the-counter insoles are available at Feet First Clinic and are a more affordable alternative to custom insoles. According to their FAQ page, they may help prevent common foot and lower leg injuries like shin splits, plantar fasciitis, patellofemoral pain, Achilles tendonitis, and IT band syndrome.
Stretch
You should warm up for physical activity by performing stretches and exercises targeting different muscle groups. You should also cool down after a workout by stretching. People stretch because it expands the muscle fibres, making them stronger and more pliable (and thus less prone to injury!).
Prevent foot injuries during exercise by checking out these stretching articles:
Dynamic Stretching
The Perfect Stretching Routine
Modify
Both athletes and those with mobility issues should understand the importance of modifying fitness routines. When you try a new workout, you may find it too challenging to complete the first time. And if you ignore this and push it, you can easily hurt yourself. It is extra important to modify your routine if you notice pain or discomfort, which is quite different from "feeling the burn" or being tired from exercise. The best thing to do in these scenarios is modify your workout and practice gradual progression, which helps your body adapt to different intensity levels.
You can modify workouts by reducing weights, slowing down, sitting down instead of standing, reducing impact levels, and resting for longer periods. There are also easier versions of several exercises, like modified push-ups or modified planks.
Don't Overexert Yourself
It's always amazing to see what our bodies are capable of, but there is a clear difference between a successful workout and overexertion. When you put too much pressure on your feet, you can easily experience a stress fracture, which is a tiny crack(s) in the foot's bones, as a result of increasing activity levels too quickly or working out for too long without a break. Overexertion can also lead to ankle sprains and common overuse injuries.
Remember Your Form
Proper form keeps you from putting physical stress on the wrong muscle groups. Likewise, it helps you activate the appropriate muscles and prevents overuse injuries. For example, if you perform a squat but neglect proper form, you can put too much stress on your feet without engaging the glutes and hamstrings (the target muscles). Good form also aligns your body correctly, which consistently protects your joints.
Photo by Anna Shvets from Pexels
Start Slow
This goes without saying, but if you've never exercised consistently before, you don't want to start with intense routines or complicated sports you don't fully understand. Not only does "starting big" pose a high injury risk, but if you don't do as well as you'd hoped, it can hurt your confidence and stop you from exercising in the future. Instead, start your new healthy lifestyle with beginner-level workouts at the gym, home, or outside.
Improve Flexibility
When you focus on flexibility, your range of motion will improve over time, lessening your risk of sustaining a foot injury. Flexibility can also promote good posture, which helps you maintain proper form and align your lower body, thereby reducing the stress on your feet. Flexibility can also boost blood circulation because flexible muscles are better at receiving oxygen and other nutrients. This helps you heal from mild aches and pains and prevents future injury.
Prevent foot injuries during exercise by working on flexibility:
Top 5 Best Flexibility Stretches
Eat a Balanced Diet
Eating a nutrient-rich diet and avoiding overeating will help you maintain a healthy weight. Unfortunately, excess weight puts too much pressure on your feet and lower legs, making your body's foundation much less sturdy than it should be. Unhealthy foods can also cause inflammation, leading to muscle soreness and joint pain, which can flare up during exercise, distract you, and cause an injury. Furthermore, overeating sugar and processed foods can make you suddenly feel lethargic during an activity. This can make you lose focus and sustain an injury.
Photo by Ella Olsson from Pexels
Take Rest Days
Resting for a day or two during the week can reduce inflammation and muscle fatigue in time for your next workout, but the main purpose of rest days is to give your body time to repair and replenish energy stores. When you ignore this advice and try to exercise every day of the week, you can easily worsen the aches and pains you're already feeling or simply burn out. This will make you give up on exercise, cause you to lose focus and hurt yourself, or put you at risk of developing an overuse injury.
Drink Water
Dehydration can easily sneak up on us, and you can experience mild dehydration after forgetting to drink enough water for a few days.
Proper hydration helps prevent sudden muscle cramps. These can feel alarming during exercise and cause you to experience a sudden fall. Furthermore, hydration helps to regulate your body temperature, keeping you comfortable and focused during physical activity. Drinking enough water also helps with the elasticity in the foot's tissues, which may become dry and stiff when you don't drink water. This reduces your risk of sustaining a stress fracture or developing Achilles tendonitis.
April 27, 2023
Pregnancy can alter your life in more ways than one. From cravings to hormones, it's a challenging (yet rewarding) nine months. One of the most frustrating aspects of pregnancy is the foot pain that comes along with it. Let's look at how you can alleviate foot pain during pregnancy while you wait to welcome your little one!
How to Alleviate Foot Pain During Pregnancy
Change your shoes
Wear compression stockings
Try orthotics
Move (when you can)
Practice self-care
Photo by Amina Filkins from Pexels
Change Your Shoes
Did you know that your feet can grow in size during pregnancy? As a result, foot pain can occur when you ignore the need to shop for new shoes that accommodate this growth. Thanks to fluid retention and an increase in soft tissues, pregnancy can permanently change the size of your feet. The ligaments in the feet can also change while they try to support excess weight. As a result, your feet may become wider and flatter. To deal with this phenomenon and alleviate foot pain, get a proper shoe fitting or shoe stretching (for certain shoe types) if you notice your footwear is feeling a little too tight. The best shoes for pregnancy should have the following features:
Width options
Low heels
Breathable materials
Sufficient toe box room
Arch support
Cushioning
Thick soles
Wear Compression Stockings
Compression stockings provide gentle pressure to the feet and lower legs during pregnancy. Specifically, they boost blood circulation, alleviating foot pain. Triggering blood flow can also be a preventative measure and stop blood clotting and pooling. Compression socks can also prevent varicose veins, which can be very painful.
It's a common myth that compression socks look unflattering or unfashionable; in fact, they look the same as traditional socks and hosiery and come in various colours and styles. To get a pair of compression stockings or hosiery, you can get a prescription from your family doctor. Then simply come to Feet First Clinic to be measured by our staff.
Try Orthotics
During pregnancy, you may notice you suddenly have flat feet, whereas before, you had more of a pronounced arch. Luckily, custom orthotics can help correct the abnormal walking patterns you may develop due to flat feet, which will help stabilize your movements. With these corrections, you can avoid additional pain in the lower back, hips and knees. Orthotics will also provide shock absorption, protecting your feet from the ground's harsh impact. In addition, using orthotics to correct your gait will prevent future pain after you give birth since your feet may not immediately revert to the way they were before pregnancy.
Move (When You Can)
It's no surprise that pregnancy can make you feel lethargic. But it's important to perform light stretching exercises as they can do a world of good for your feet! They will strengthen the muscles in your feet and lower legs while improving blood circulation. Some examples include lightly massaging the bottom of your feet with a golf ball or water bottle(see below), or you can perform the calf stretch on a step, which gently stretches the soles and lower legs. Your chiropodist can recommend specific stretches for target muscles, and you can also refer to Feet First Clinic's Pinterest page for quick and easy routines.
https://www.pinterest.ca/pin/782007922795231123/
Practice Self Care
Below are some additional ways to alleviate foot pain during pregnancy. Many of them are luxurious, relaxing and fun!
Enjoy a foot massage
Self-massage your calves and flex your feet when you experience cramping
Soak your feet in a warm foot bath to relax your muscles
Moisturize your feet (rubbing your feet will also boost blood flow)
Stay hydrated and avoid salty foods to prevent swelling and inflammation
Try not to stand for long periods without resting
April 20, 2023
Since women are more likely to experience foot pain and conditions, a significant focus of women's health should always be foot health. According to Foot Health Facts, narrow footwear that cramps the forefoot and squeezes the toes is the primary reason women are prime targets for foot health issues. Furthermore, common foot problems in women can arise after years of wearing shoes with little arch support and unstable heels. Today's article will discuss the most common foot problems women struggle with and prevention and treatment options.
Common Foot Problems in Women
Bunions
Plantar fasciitis
Arthritis
Hammertoes
Plantar Fasciitis
Medical News Today notes women risk developing plantar fasciitis more than men. This may be due to post-pregnancy foot changes and the effects of wearing unsupportive footwear for years; both can lead to plantar fascia strain and subsequent stabbing heel pain. The best way for women to prevent and treat this painful condition is to only wear high heels on special occasions and choose comfortable heels with cushioning and a stable heel. For daily activities, opt for shoes with sufficient arch and heel support (most important) and thick soles and cushioning. But it's also important to find shoes with that create a healthy environment for your feet (i.e.: enough room in the toe box, breathability, etc.) to prevent other conditions.
Maintaining a healthy weight can also prevent too much pressure on the plantar fascia. To help, women can stretch their feet and perform daily exercises that work the plantar fascia and calf muscles (see an example below!). And lastly, orthotics with arch support can distribute the pressure on your feet more evenly.
https://www.pinterest.ca/pin/782007922800908317/
Bunions
Again, low-quality shoes are the main culprit behind women developing bunions, but genetics may also play a role. Bunions may also be at their worst during menopause or pregnancy.
Some women may require intervention from a surgeon to eliminate severe bunions. But many can try non-invasive methods like bunion pads, inserts and orthotics, and frequent rest periods with compression and ice packs. The most worthwhile preventative measure is changing your shoes and giving your feet the support and room they deserve. Ensure all shoes have enough room in the toe box (cramped toes are a major risk factor for bunions) and are not too narrow.
Arthritis
Research suggests post-menopausal women suffer more from osteoarthritis than men because of estrogen fluctuations. There may be a connection between pre-menopausal estrogen levels and joint and cartilage health.
Targeted exercises are one of the best ways to prevent and treat most types of arthritis (not just osteoarthritis!). Moreover, Feet First Clinic's beginner's guide to exercises for arthritis Part 1 and Part 2 outline beneficial exercises, the steps involved and why they're so useful. These routines also consider that arthritis can be very limiting and ensures all movements are manageable. Other forms of treatment include braces or canes (in severe cases), anti-inflammatory pain relievers, orthotics that support the ankle and the foot (also good for prevention), physiotherapy and orthopedic footwear.
Hammertoes
Like bunions, hammertoes affect women because they are more likely to wear excessively tight and unsupportive shoes, causing the toes' middle joints to bend more and more over time.
To avoid and manage pre-existing hammertoes, ensure your shoes have at least half an inch of room between the toes and the end of the shoe. Additionally, women should avoid high heels on most days and only wear them if the heel is a "reasonable" height. It may also be wise to buy shoes with stretchy fabrics and avoid excessive fabric layers. They can force your toes into uncomfortable positions and make it difficult to accommodate pre-existing hammertoes. Inserts and pads can also be helpful for women by positioning the toes and feet more favourably. Furthermore, a chiropodist can use a splint or some tape to fix your toe in the proper, straight position.
Several medical devices can help with toe conditions
April 15, 2023
Plantar fasciitis is one of the most common foot conditions out there, and it can also lead to another lesser-known condition --- heel spurs. Many foot conditions develop from poor lifestyle habits and neglecting proper footwear, foot hygiene, etc. That said, some conditions co-exist and present themselves after another condition is already present. This is the relationship that heel spurs have with plantar fasciitis; the former results from the latter.
This is good news in the sense that you can educate yourself on exactly what to do to prevent heel spur formation. This includes strengthening exercises and stretches you can perform at home to manage your plantar fasciitis. Additionally, you can benefit from a wide array of services from a Toronto foot specialist, including orthotic fittings and footwear recommendations. Feet First Clinic is here to give you some crucial info on heel spurs! If you have plantar fasciitis, you'll want to learn about how to prevent heel spur formation and how you can treat this condition if it does occur.
What is a Heel Spur?
A heel spur is a type of bone spur. More specifically, a spur is a smooth, bony growth made from calcium deposits that can take months to accumulate. According to Web MD, heel spurs form on the underside of the heel bone.
Commonly, heel spurs are a complication that can present in those who have plantar fasciitis. The latter is a condition that arises when the plantar fascia ligament becomes inflamed. This ligament connects your heel bone to your toes. People with spurs may notice heel pain, but it is usually a symptom of plantar fasciitis and generally not from the spur itself. That said, sometimes heel spurs do come with symptoms.
Heel Spur Symptoms
This plantar fasciitis complication is usually pain-free and asymptomatic. As a general rule, any noticeable heel pain is likely from plantar fasciitis and not from spurs. That said, in some cases, the following symptoms may be present as a result of heel spur formation:
Intermittent or chronic heel pain. It may begin as a "sharp jab" and progress into a dull ache. This pain may flare up after exercise that places pressure on the heel (walking, running, etc.).
Mobility problems.
Heel swelling.
Foot callus formation on the bottom of the heel. Your body is responding to the protrusion and attempting to provide extra protection and padding.
How Do Heel Spurs Develop?
If you're one of many people with plantar fasciitis, disregarding simple treatment methods for your inflamed plantar fascia can lead to heel spurs. Athletes with unchecked plantar fasciitis who spend time running and jumping are especially at risk; however, all plantar fasciitis patients are vulnerable.
Heel spurs develop when the ligaments and muscles in the feet experience consistent strain. You can also develop heel spurs after repeated vigorous activity eventually tears the membrane on the heel bone. As a general rule, heel spurs take months to build. This means you have plenty of time to manage your plantar fasciitis and avoid this foot condition.
I Have Plantar Fasciitis. How Can I Prevent Heel Spurs?
If you follow some simple treatment routines for plantar fasciitis, you can significantly reduce your chances of experiencing heel spurs. Not only that, but there are plenty of things you can do from home to manage plantar fasciitis. One of the best treatment options is routine foot stretches and strengthening exercises.
It's best to do these stretches and exercises at least twice per day, preferably before and after physical activity. Alternatively, you may notice your plantar fasciitis pain flares up in the mornings. If this sounds like you, you can do your first round of exercises when you wake up. These exercises and stretches help loosen your muscles and allow you to cope with heel pain. Below you will find some excellent exercises that help those with plantar fasciitis manage and control pain flare-ups. Click on the links for easy-to-follow demonstrations!
Plantar Fasciitis Exercises
Toe flex and raise
Towel stretch
Golf ball stretch
Rolling a tennis ball or frozen water bottle under the foot helps strengthen your muscles and soothes inflammation.
Plantar Fasciitis and Heel Spurs: Other Treatment Options
In some cases, heel spurs may catch up with you before you can prevent them. If this sounds like you, don't worry. In the unlikely case that they come with symptoms, there are plenty of treatment options available. Most treatment options for heel spurs are the same methods used to treat plantar fasciitis. So, it's always wise to try and prevent spurs before they have a chance to start forming. Here are some beneficial treatment options:
The stretches and exercises linked above.
Splinting, bracing and taping: A chiropodist can give you a splint or boot cast. This helps the inflamed plantar fascia heal by preventing it from tightening during rest periods. Chiropodists can also use therapeutic tape to hold the plantar fascia in place and reduce excess strain.
Custom orthotics provide cushioning and heel support, thus helping people cope with day-to-day heel pain. Everyday use of custom orthotics can also help refine your biomechanical movement and gait(the way you walk). This sets you up for success and prevents heel spurs from developing again.
A footwear overhaul: replace all ill-fitting footwear with shoes that provide heel support, including orthopaedic shoes. Chiropodists can offer footwear advice, and Feet First Clinic staff can provide shoe fittings.
Superfeet insoles are high-quality over-the-counter insoles that easily fit into your shoes. They can help you manage heel pain and provide other benefits, like long-lasting cushioning.
Do You Need a Foot Clinic? Contact Feet First Toronto!
Plantar fasciitis and heel spurs can be challenging to manage on your own. That's why our trusted chiropodists are available six days a week to give you the treatment and education you deserve. Our Bloor West foot clinic is equipped with knowledgeable staff and the guidance you need to get you feeling as happy and healthy as possible. Also, be sure to consult our product catalogue for more information on what's in store in our one-stop shop!
April 13, 2023
It’s a fact that your body changes as you age. Your hair, your skin’s elasticity, your weight --- pretty much everything requires more attention. This is also true for your feet, and foot care for women over 40 is much more important than you may think.
According to an article from UChicago Medicine, women’s feet change during middle age because the tissues become looser, leading to a “sagging” arch and a wider foot. Getting older will also reduce your foot’s natural cushioning ability as the sole's fat pads get thinner.
Women over 40 must also pay attention to their foot health because menopause can cause additional issues, like foot odour due to excessive perspiration and swollen feet due to high blood pressure.
Foot Care For Women Over 40
Foot checks with your chiropodist, preventative care to address common foot problems, and investing in medical products and supportive footwear are some of the best practices. But here are some simple, specific ways to execute foot care:
Exercises
Footwear
Orthotics
Additional foot care ideas
Exercises
Regular stretching and exercising can help treat and prevent several common foot problems women over 40 may struggle with, like arthritis, bunions, hammertoes and diabetes. These exercises are easy to perform and suitable for anybody with mobility issues. Gentle exercises can do the following:
Loosen up the muscles, tendons and ligaments in the feet.
Strengthen your feet so you can withstand everyday activities as you get older. This is especially important for the foot’s tiny intrinsic muscles (which stabilize the foot and support the arches).
Increase your range of motion, balance and flexibility.
Check out these resources for the best exercises and stretches for women over 40:
Feet First Clinic Stretches Pinterest Board
A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1
A Beginner’s Guide to Exercises for Relieving Arthritis: Part 2
The Perfect Stretching Routine
5 Foot Pain Stretches for Women Over 65
Footwear and Orthotics
Women in their 40s should ditch unsupportive shoes. While it may be okay to wear certain types of high heels on rare occasions (there are comfortable options!), wearing them too often can worsen pre-existing arthritis (or increase your chances of developing it) by wearing down your joints. High heels, while tempting to wear, can also force your toes into a cramped position, leaving you at risk of developing bunions (or making them worse). The unsteady nature of high heels can also pose an ankle injury risk. Flip-flops and flats with no arch support are big no-nos as well.
Instead, opt for shoes with enough arch support, and try stability shoes if you experience ankle arthritis. Choose shoes with a wide toe box to accommodate age-related foot widening, and consider looking into wide footwear.
Wearing custom orthotics with your everyday footwear also adds an extra layer of protection and comfort. They provide stability and support, correct any abnormal gait patterns you may develop due to foot changes, and protect joints and muscles from wear and tear.
Additional Foot Care Ideas for Women Over 40
Skincare: Clean and thoroughly dry your feet, and use a moisturizer twice a day. Women over 40 are more likely to experience calluses, cracked heels, and dryer skin. This is because the foot’s fat pad cushioning diminishes with age, placing more pressure on the area and wearing down the skin. Clean, moisturized skin will also combat foot odour.
Shoe sizing: Women over 40 (especially those who have been pregnant) have flatter arches, which increases your foot’s width. This will leave your old shoes feeling too small and increases your risk of developing bone deformities (bunions, hammertoes). Make sure you don't buy new shoes until you try them on and know they fit properly. Remember: different brands have different sizing systems, so don't get attached to the number - fit is what matters most.
Medical pedicures: These pedicures help your toenails look amazing and focus on skin and callus care, as well as foot odour - so you can sit back, relax and let your foot care specialist do the work for you.
