May 22, 2023
Custom orthotics and shoe inserts (i.e.: over-the-counter insoles) have a lot in common. Both inserts provide support and cushioning to your feet and aim to correct the biomechanics that can lead to certain foot conditions. Custom orthotics and over-the-counter shoe inserts also have their differences. So, how do you know which one is best?
Well, the most appropriate option depends on your specific feet, the foot condition, the issue you're trying to correct, and more. This article discusses the differences between custom orthotics and shoe inserts to help you choose the best option.
What are custom orthotics?
Custom orthotics are shoe inserts designed to fit you. The personalized fit comes from a mould of your foot, meaning the orthotic matches the foot's unique size and shape. Custom orthotics aim to address structural issues like flat feet or high arches, which, if left untreated, can cause a wide range of foot and lower limb conditions.
There are four stages to getting orthotics:
The orthotic assessment
Casting
Fitting
Repairs
What are Over-the-Counter Shoe Inserts?
Over-the-counter shoe inserts (or off-the-shelf insoles) are pre-made insoles for your footwear which add cushioning and support. Shoe inserts are available in various materials, including foam, gel, and cork. They can relieve foot pain caused by plantar fasciitis, heel spurs, and metatarsalgia. The critical difference with shoe inserts is they are pre-fabricated and sold as-is. One of the most common brands of over-the-counter shoe inserts is Superfeet.
Which one is right for you? Custom orthotics vs. over-the-counter shoe inserts
The choice between custom orthotics and over-the-counter shoe inserts comes down to your specific needs and the nature of your foot or lower limb condition.
The case for off-the-shelf shoe inserts
If you have a mild foot condition, such as flat feet or plantar fasciitis, over-the-counter shoe inserts may provide sufficient support and cushioning to alleviate your symptoms. They are also a more affordable option compared to custom orthotics. If you prefer multiple pairs of shoe inserts, for instance, for your hiking boots, skates, or ski boots, shoe inserts may be a better option as they are more disposable. Shoe inserts can also be beneficial for lower-impact activities like walking as they provide additional support to your feet.
The case for custom orthotics
If you have more severe foot or lower limb conditions, such as severe flat feet, bunions, or diabetic foot conditions, custom orthotics may be the better option. They provide a higher level of customization and support and can address the specific needs of your feet to help alleviate pain, improve gait, and prevent further damage. Custom orthotics can also be beneficial for higher-impact activities like long-distance running.
May 18, 2023
Choosing the best insoles for your foot type can be a tricky endeavour. You want to make sure you're making a smart investment while fighting foot pain and reducing your chances of developing a foot condition. One of the best over-the-counter insole brands is Superfeet, a well-known company that consistently produces insoles for people from all walks of life.
Let's look at some classic Superfeet features and what type of insole is best for your foot type. Today's blog will discuss the following:
Superfeet insoles: classic features
Best insole for flat feet
Best insole for high arches
Best insole for normal arches / high-impact activities
Superfeet Insoles: Classic Features
Superfeet insoles are made with high-quality materials and features that support foot health, including:
High-density foam: One of the best materials for insoles, it offers a firm foundation, comfort and sufficient shock absorption.
Heel cup: This can help stabilize the foot for those who need it. It also helps properly align the foot.
Odour control: Some Superfeet insoles feature an odour-control coating that helps prevent bacteria growth and keeps the insoles smelling fresh.
Contoured shape: All Superfeet insoles come with a shape that accommodates various foot types.
Superfeet insoles are a great alternative to custom orthotics - and not just financially. Buying them from your local foot clinic can also save you time, as you can wear them the same day you buy them.
Now that you know the basics, let's consider what version best compliments your foot type.
Best Insoles for Flat Feet: Superfeet Blue
Some of the best insoles for flat feet are Superfeet's Blue inserts. The deep heel cups stabilizes the flat foot and prevents it from rolling inward, also known as overpronation. Individuals with this foot type often experience plantar fasciitis over time, and wearing Superfeet Blue can be preventative and, according to Mayo Clinic, reduce symptoms like foot pain.
Superfeet Blues also have a medium arch shape. This allows you to get the arch support you need, without being too aggressive and putting too much pressure along the arch. It's also important to note that despite their thin appearance, Superfeet Blues are firm and highly durable. The thinness lets you use them in various footwear, making them one of the most popular over-the-counter insoles.
Best Insoles for High Arches: Superfeet Green
Choosing insoles with high arches can seem like a lost cause, but Superfeet Green is some of the best for this foot type. In fact, Superfeet Green is Superfeet's flagship product, and it's most popular. One of the reasons why is its high arch support, which helps them stand out from the Blue and Orange insoles which fall in the medium range. This high arch support helps alleviate foot pain and ankle, back, and knee pain by properly distributing pressure along the foot. Superfeet Green also provides the most support and stability among all Superfeet's insoles. It's also beneficial for a variety of other foot conditions, such as plantar fasciitis and even flat feet (albeit with a break-in period).
Best Insoles for Normal Arches / High-Impact Activities: Superfeet Orange
Superfeet Orange is a good choice for people with a normal to slightly pronounced arch. However, whether its brisk walking or playing sports, Superfeet Orange is great for physically active individuals. The heel cup perfectly cradles the foot during exercise, providing maximum control and optimal positioning of the soft tissue beneath the heel. Superfeet Orange also stands out with its extra high-impact foam on the forefoot, where the ball of the foot generally withstands the most pressure.
It's important to note that many Superfeet varieties complement a normal arch. Furthermore, flatter and more pronounced arches may also be able to mix and match different insole types. Superfeet Orange, Green and Blue are simply some of the company's best sellers. To learn about the various types of Superfeet insoles, click here.
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 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!
December 12, 2022
This holiday season, let's consider healthcare during our shopping trips. Medical gifts are often on the wish lists of people we love, like our grandparents or even our doctors and medical student friends. They want useful gifts that not only ease foot pain and provide comfort, are also special for folks who like to showcase their foot health knowledge and care about preventing foot conditions.
But maybe you don't know where to start as you hunt for a healthy gift.
That's where we come into the picture! Feet First Clinic has curated the ultimate medical gift guide with a special focus on foot health. These goodies are affordable and can be stocking stuffers or larger gifts.
Useful Medical Gifts for Foot Care and Wellness
Here are some great finds in our holiday gift guide:
Shoes, shoes, and more shoes
Medical compression stockings
Orthopedic slippers
Therapeutic massage balls
Superfeet insoles
Foot files
Gehwol products
Shoes, Shoes, and More Shoes
For the loved one who is infamous for buying ill-fitting footwear.
Show someone you care by investing in a long-lasting pair of shoes that provide comfort and the right support.
Of course, it can be tricky to surprise someone without knowing how a shoe will fit, so you can offer to take your loved one on a shopping trip and treat them to a proper shoe fitting. At the end of the session, they'll leave with a great new pair of runners, winter boots, or another type of shoe they need.
To ensure you snag the right shoes to gift someone, consider this trusty shoe-shopping checklist!
Medical Compression Stockings
For the loved one going through pregnancy or struggling with edema-related(swelling) conditions.
There is a lot of misinformation about compression stockings. Some claim that they're only suitable for seniors, they cut off blood circulation, and they're bulky and ugly. But they couldn't be more wrong! Compression stockings are great for young people too! They stimulate blood flow and are super stylish!
Compression stockings help pregnant women and those suffering from foot swelling, and they're a great idea for frequent travellers and people who stand all day long at work. They're also great for athletes who need an oxygen boost for their muscles.
They're a wonderfully versatile gift. To arrange this type of gifting, instruct your loved one to attend a complimentary fitting and then cover the cost when the stockings arrive.
Orthopedic Slippers
For the loved one who wants some extra support and coziness at home.
Orthopedic slippers are a fun gift that would make almost anybody happy simply because they feel so soft and comforting. As a bonus, they can also increase blood circulation, help with spinal issues and lower back pain, and reduce the risk of sustaining an injury from a fall.
You can have some fun shopping for supportive slippers. Some come with furry collars and several colours to choose from. There are also broad selections for both men and women.
Check out this blog to learn why these slippers are a great medical gift idea!
Therapeutic Massage Balls
For the loved one struggling with pain at the bottom of their feet.
This tiny ball works wonders and is the perfect stocking stuffer. You can also include them in a foot care gift box if you'd like them to be a part of a major gift!
They're an accompaniment to several foot exercises (use them instead of tennis balls), and regularly using them can make a big difference in your loved one's quality of life.
Specifically, therapeutic massage balls help loosen tense muscles on the bottom of your feet. You can also use them to help with back and neck pain as they work out knots and boost blood circulation.
Superfeet Insoles
For the loved one looking for extra support to accommodate their footwear.
As far as medical gifts go, Superfeet insoles are a wonderful route to take. The general use of their most popular colour, green, is to provide extra support for people with flat feet, plantar fasciitis and other types of foot pain. They're also great at ensuring your footwear fits more snugly.
But if you have a loved one with more specific needs, worry not!
Superfeet produces several insoles with colours that indicate how they stand out. For example, Superfeet Berry is made specifically for women and comes with a slimmer heel and an arch length to fit the proportions of the female foot. And Superfeet Black is a versatile, low-profile option for people with flat feet. And that's just the beginning!
Foot Files
For the loved one who likes to practice a solid foot care routine.
You can gift someone a foot file as a stocking stuffer or as part of a gift box (throw in some Gehwol products and a massage ball for the perfect foot care selection!).
But why do we need them?
Foot files remove hard, scaly dead skin from the bottom of the foot, making them feel silky smooth. The perfect tool for concluding a luxurious at-home foot care session, you should give them some consideration as you shop for medical gifts.
Gehwol Products
For the loved one who embraces skincare.
Gehwol is known for its abundance of high-quality foot creams, sprays and powders. They also make lovely bath foams and revitalizing bath salts for tired, achy feet.
You can gift someone one product as a stocking stuffer or try creating a gift bundle with some variety. Here's a great example of a Gehwol gift bundle:
Gehwol's Fusskraft Herbal Foot Bath
Gehwol's Med Salve for Cracked Skin
Gehwol's Foot and Shoe Deodorant
Gehwol's Med Lipidro Cream
November 14, 2022
Your feet hold you up and keep you going through the busy days. And just like your face, hands, hair, and other body parts, they deserve care with the assistance of some fantastic foot care products. In other words, protecting your feet goes far beyond buying a great pair of shoes.
But where to start?
Looking after your feet is about being vigilant, preventing painful issues from arising, and searching for foot care products that help you achieve those goals.
Most importantly, everyone has different needs. You could simply try to boost your overall skincare routine, but sometimes it goes a step further. If you have a condition like athlete's foot, you might have to narrow your shopping list to find products that help relieve symptoms like itching. Furthermore, foot care products go beyond creams and skin care, with sprays, powders, and accessories available for the foot health-conscious shopper.
Here is a general foot care products checklist (don't worry --- we'll be talking specifics!):
Foot Creams
Foot Powders and Sprays
Supportive Accessories
Miscellaneous Products
Foot Creams
If there's one important tip we can give you, it's don't miss out on foot creams.
Issues like dry skin and rough, cracked heels are ever-so-present when Canadian winters roll around. Luckily, lathering your feet in silky smooth foot creams can help fight these common nuisances. Foot creams also provide a cooling and revitalizing effect, while simultaneously strengthening the skin's natural barriers.
Try these foot creams:
Gehwol Gerlachs Foot Cream: This foot cream targets excessive perspiration and foot odour. It's also great for preventing infection, blisters, and general foot pain.
Gehwol's Lipidro Cream: For the shopper with sensitive skin, this cream targets the lack of lipids and natural moisture production in the feet. It also protects again excessive itching and fungal infections!
Gehwol's Med Salve for Cracked Skin: This cream is extremely versatile, helping with a wide array of foot and nail conditions, namely cracked, dry and hard skin.
Dermal Therapy Heel Care: Smoothens thick, callused dry skin on the heels and feet. It's also fragrance-free, and works to restore moisture.
Foot Powders and Sprays
You may think powders and feet don't mesh, but you'd be mistaken. The same thing can be said for sprays! These are essentially foot deodorants that protect your feet from developing perspiration-related conditions.
Try these foot powders and sprays:
Gehwol's Foot and Shoe Deodorant: The Zinc Rizinoleate prevents and removes the sweat and odour on the feet and in the shoe. It also helps protect your feet in communal spaces that put your feet at risk of athlete's foot and fungal infections, like showers, locker rooms and public pools.
Gehwol's Foot Powder: This product helps absorb excessive sweat, keeping your feet dry and soft to the touch.
Supportive Accessories
On the prowl for affordable alternatives to custom orthotic fittings? Check out these cheaper, yet high-quality, options!
Superfeet Green: Superfeet offers high-quality, easy-to-use inserts for your shoes. Green is one of their most popular colours, even coming highly recommended by the American Podiatric Medical Association. They offer orthotic support for people with high arches and other structurally painful conditions and can save you money if you don't have insurance for custom orthotics.
Superfeet Orange: Another popular offering from Superfeet, these insoles are great for high-impact activities and have a shock-absorbing foam pad at the forefront. If you're on the hunt for products that accommodate your athleticism, you may want to check them out.
Miscellaneous Foot Care Products For Your Checklist:
Foot bath products
Medicinal foams
Professional foot files
Therapeutic massage balls
Toe protection and padding products
