Different Types of Toenails - Feet First Clinic (2025)

February 6, 2025

The HOKA trend is the rise in popularity of HOKA's high-stack running shoes, or running shoes with cushioning, extra height, a high heel stack and a rocker sole. They aren’t the first popular running shoes trend, and they certainly won’t be the last. Although people exclusively associate this type of trendy running footwear with HOKA, many other brands like ASICS and Saucony make footwear with the same high-stack shoe technology. Today, we’re diving into why these shoes offer more than just style—they come with real benefits. But they’re not for everyone, so we’ll also cover who should steer clear of this particular design.https://www.youtube.com/shorts/ySn158c143cWhat are High-Stack Running Shoes?High-stack running shoes, often called “super cushioned” or even “chunky,” by those who don’t know the terminology, have transformed modern footwear design, having a great impact on design for many high-quality brands. Often attributed to HOKA for “starting the craze," these shoes feature thick midsoles packed with advanced cushioning foam technologies that enhance energy return, provide sufficient shock absorption, and improve comfort over long distances.Despite their benefits, high-stack shoes aren’t without controversy. Some runners prefer lower-profile shoes for better ground feel and stability, while others find high-stacks beneficial for injury prevention and endurance. Their chunky aesthetic has also sparked mixed opinions—some love the bold look and the added height without having to wear a true high heel while others see them as clunky.High-Stack Shoe TechnologyThe defining feature of high-stack shoes is their thick midsole, which can measure over 40mm in some models. These midsoles use lightweight, resilient foams such as Pebax or EVA blends that provide exceptional cushioning while maintaining responsiveness. The goal is to reduce muscle fatigue by absorbing more impact, allowing runners to maintain performance with less strain on joints and soft tissues.Another key factor in their performance is the rocker geometry, rocker bottom shoe or rocker sole—curved soles designed to promote a smooth heel-to-toe transition. This feature helps conserve energy, particularly during long runs, by reducing the work done by the calves and ankles.ASICS Gel Nimbus 27 The Benefits of High Stack ShoesHigh-stack running shoes offer several benefits for foot health, especially for individuals dealing with arthritis, diabetes, and metatarsalgia. Here's a breakdown of their advantages:Enhanced Cushioning: High-stack running shoes feature extra cushioning, which absorbs shock and reduces impact on the feet during movement. This is particularly beneficial for people with conditions like arthritis, where joints are sensitive to pressure and movement.Pressure Redistribution: The additional cushioning and rocker sole work together to redistribute pressure across the foot. In the case of diabetes or metatarsalgia, this can help alleviate excess pressure on specific areas of the foot, such as the forefoot or metatarsal heads. For those with diabetes, reducing pressure can help prevent the skin damage that leads to ulceration, as it lowers the risk of tissue damage and enhances comfort. (However, people with diabetes and balance issues may wish to avoid rocker soles - more on that later). Joint Protection: The rocker sole limits the motion of foot joints. This helps manage conditions like osteoarthritis and hallux limitus (big toe arthritis). By restricting unnecessary movements, it prevents excessive strain on the joints, protecting them from further damage. This is especially useful for the big toe joint, where excessive motion can lead to increased pain and discomfort. It's also highly beneficial for people with high arches. People with high arches tend to experience joint rigidity (particularly hallux limitus). The rocker sole offsets the restricted mobility.Improved Biomechanics: The curved design of the rocker sole encourages a smoother, more efficient gait. The shape propels the foot forward with each step, facilitating a natural walking motion and reducing strain on the joints. This is particularly beneficial for those with ankle, midfoot, or big toe arthritis, as it helps maintain normal walking patterns without overloading the affected areas.Pain Reduction: Rocker soles are especially effective in reducing pain associated with conditions like hallux limitus and metatarsalgia. By minimizing motion at the big toe joint and redistributing pressure under the ball of the foot, these shoes can significantly reduce the discomfort felt during daily activities like walking or standing.https://www.youtube.com/shorts/qByZ0GRFoaQWhen to Avoid High Stack ShoesHere are some individuals who might want to avoid them or consult a foot care professional, like a chiropodist or a podiatrist, before wearing them:People with Balance IssuesThe rocker sole on high-stack shoes can make them less stable for individuals who struggle with balance or proprioception (awareness of body position). Those at a high risk of falls, such as elderly individuals or those with severe neuropathy, may find that the rocker sole from stacked heels throws off their balance.People with DiabetesComplications from diabetic neuropathy can lead to balance issues. Therefore, while the cushioning of a stacked heel is great for addressing joint issues, the "rolling" effect of the rocker sole is not suitable for people with diabetes.Individuals with Ankle InstabilityThe increased midsole height and curved design can reduce ground feel and make it easier to roll an ankle, especially on uneven surfaces. People prone to ankle sprains or with a history of ankle instability might be better suited to lower-profile shoes with more lateral stability, or stability shoes with posting in the midsole (like the ASICS Gel-Kayano), which is constructed to cradle the foot and control ankle movement. In shoes like the ASICS Gel-Kayano, even though there is a stacked heel, the foot actually sits below the sole to provide stability.https://www.youtube.com/shorts/osC-UmBtgNk

January 9, 2025

When it comes to health, foot care sometimes takes a backseat for men. However, neglecting this vital part of the body can lead to foot pain, skin and nail problems, reduced mobility, and more serious issues over time. Some foot conditions commonly seen in men are influenced by lifestyle, footwear choices, or other risk factors. That's why prioritizing men's foot health is essential for maintaining an active, pain-free life. In this article, we’ll explore three foot conditions that can disproportionately affect men, and discuss the best ways to treat them.Foot Conditions That Target MenGout Achilles tendinitisToenail conditionsAdditional foot conditions in menGouthttps://www.youtube.com/watch?v=2lQDihccUBgWhat is Gout?Gout is a type of arthritis caused by the accumulation of uric acid crystals in joints. Uric acid is a byproduct formed during the breakdown of purines, which are naturally found in the body and certain foods (e.g., red meat, seafood, and alcohol). Normally, uric acid is dissolved in the blood and excreted through urine. However, when the body produces too much uric acid or fails to excrete it efficiently, it can lead to hyperuricemia (high levels of uric acid in the blood).When uric acid levels exceed the threshold of solubility, needle-shaped urate crystals can form and deposit in the joints. This triggers the immune system and causes the painful inflammatory response characteristic of gout.Gout symptoms generally come in the form of severe and sudden flare ups ("gout attacks") that come and go, rather than a consistent, nagging pain like other conditions. It often feels like your big toe is hot or “on fire”. The pain can even signal your body to wake up from a deep sleep. Gout attacks cause swelling, redness, intense joint pain and affected mobility. While usually affecting the feet (typically starting in the big toe), it might also spread to other joints like the fingers, elbows, wrists, knees and ankles.Gout affects men more than women primarily because men naturally have higher levels of uric acid, which is the root cause of the condition. Estrogen, a hormone predominant in women before menopause, helps the kidneys excrete uric acid more efficiently. This offers women a protective advantage until estrogen levels decline after menopause. As a result, men can develop it at any stage of their lives, while women typically experience it post-menopause.How to Treat Gout?Gout is a metabolic disorder, and is managed through a combination of treatments and lifestyle modifications:Medication: Medications that reduce uric acid levels are often required to manage gout. These can be prescribed by your family doctor or rheumatologist. Medications like NSAIDs and corticosteroids can also help reduce symptoms by reducing inflammation.Exercise and Physical Activity: Recurrent gout attacks weaken and damage the joints over time. The best way to counteract this is to strengthen and condition the joints with a consistent fitness regimen. Not only will this help curtail progressive joint damage, stronger joints and muscles allows the body to better withstand our regular activities. This reduces joint strain, which interrupts the inflammatory response that triggers gout attacks in the first place. Diet: It is a myth that diet alone will cause gout. However, a healthy balanced diet with foods that are low in purines can help curb gout attacks. Some of the best foods to eat include poultry and eggs, nuts and legumes and leafy greens. It's important to avoid foods that contain high fructose corn syrup (i.e.: cola), red meat and other rich foods high in purines.Orthotics & Footwear: A chiropodist or podiatrist can help manage the joint damage caused by gout by recommending supportive footwear and prescribing custom orthotics. These treatments will address any biomechanical factors causing excess strain and pressure on the affected joints; this will in turn reduce the joint inflammation that can trigger gout attacks. Achilles Tendinitishttps://www.youtube.com/shorts/utLavyPDnqIWhat is Achilles Tendonitis?Achilles tendinitis is an overuse injury characterized by inflammation of the Achilles tendon, the thick band of tissue that connects the calf muscles to the heel bone. This tendon facilitates walking, running, and jumping by transmitting force from the calf muscles to the foot. Achilles tendinitis develops when the tendon experiences repetitive stress, microtears, and inadequate recovery, leading to localized inflammation, pain, and stiffness. The condition often arises from activities that involve sudden increases in intensity, duration, or frequency, such as running or jumping sports. It can also be caused or contributed to by weak, tight calf muscles. Research suggests that Achilles tendinitis may be more common in men, particularly those over 30 years old. This is because male recreational runners and athletes tend to burden the tendon with a greater load than their female counterparts. Men sometimes also have less flexibility in their calf muscles than women, which increases the strain on the Achilles during physical activity. Hormonal differences also play a role, as estrogen in women may provide some protective effects by enhancing tendon elasticity and reducing stiffness.How to Treat Achilles Tendonitis?Treatment for Achilles tendinitis includes strengthening the tendon and surrounding muscles by performing foot exercises and stretches, particularly ones that work the calf muscles.Shockwave therapy from a podiatrist or chiropodist at a foot clinic might also be an option for you. This is a non-invasive treatment that stimulates healing in soft tissues via high frequency sound waves from a special applicator.Speaking of foot clinics, another great way to manage Achilles tendinitis and prevent it from occurring again is getting fitted for custom orthotics by a foot care professional. You can also try high quality over-the-counter insoles from brands like Superfeet. Athletes and runners should also always wear supportive footwear that provides adequate shock absorption and arch support.Toenail Conditionshttps://www.youtube.com/shorts/Z6VYvI6CJQsSome men may be less likely to care for their toenails than women are. This leaves them more vulnerable to issues like ingrown toenails, cracked toenails or even toenail fungus. Men may also be less likely to receive treatments like medical pedicures, a comprehensive service performed by a chiropodist or podiatrist that not only cleans and trims the nails, but can be a great way to spot potential toenail issues.Neglecting regular trimming, cleaning, and moisturizing of the nails creates an environment where these problems can thrive, particularly when combined with factors like wearing tight or non-breathable footwear, engaging in strenuous physical activities, or ignoring early signs of discomfort. Therefore, regular nail care, including proper trimming techniques and maintaining foot hygiene, is essential for preventing these common nail issues.As far as toenail fungus goes, some men are more likely to spend time in areas where these contagious fungi thrive, like public showers, locker rooms and pools. It’s critical to wear protective footwear in these spaces, or avoid them entirely as much as you can. If you notice toenail fungus starting to grow under the nail (by way of thickened, brittle greenish-yellow toenails), you should seek treatment from a chiropodist or podiatrist right away, as most over-the-counter anti-fungal products from drug stores won’t work.Additional Foot Conditions That Affect Menhttps://www.youtube.com/shorts/VqEeU4Hrh3IPlantar FasciitisPlantar fasciitis is a condition caused by inflammation of the plantar fascia, a thick band of connective tissue that supports the arch of the foot and absorbs shock during movement. Overuse, prolonged standing, having flat feet or high-impact activities can lead to inflammation, triggering pain and stiffness, particularly near the heel. Men may be more susceptible to plantar fasciitis due to higher body weight, which increases strain on the plantar fascia. Greater participation in high-impact sports and physically demanding jobs that involve repetitive stress on the feet can also put men more at risk for plantar fasciitis. That said, plantar fascitiis is simply a very common condition that can target anyone. Treatment typically involves rest, stretching exercises for the calf and foot, and wearing supportive footwear and orthotics. Severe cases may benefit from physical therapy and anti-inflammatory medications.Foot OdourFoot odour, or bromodosis, occurs when sweat from the feet interacts with bacteria on the skin, producing a noticeable smell. The feet contain more sweat glands per square centimetre than any other part of the body, making them particularly prone to excessive sweating. Men may experience foot odour more frequently than women due to higher sweat production, more time spent in closed footwear, and less attention to foot hygiene. Prevention and treatment involve washing the feet daily, thoroughly drying them, and wearing moisture-wicking socks and breathable shoes. Deodorizing powders and sprays, as well as foot soaks can also help minimize bacterial growth and odour. We suggest trying these products from Gehwol, a reputable brand available to purchase at our Toronto foot clinic! https://www.youtube.com/shorts/TW9L0UMjLOw

November 14, 2024

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries.3 Tips to Prevent Winter Foot InjuriesWear The Right ShoesTry Warm Ups and Foot ExercisesWear Supportive Insoles1. Wear The Right ShoesThe wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! https://youtube.com/shorts/R7GV0GbKhvQ?si=NhfPArwoRH1Vnt1qStability And Motion Control ShoesDid you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement).A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing:Stability ShoesPurpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running).Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion.Motion Control ShoesPurpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot.Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole.How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening.Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance!https://youtube.com/shorts/AfuPpZv2LP4?si=WV3KZ4alGqWZLlyPTraction PerformanceHigh traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee.Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces.When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot ExercisesBefore going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter!These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes.People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls.Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible.Here are a few easy, effective stretches and exercises you can start today:https://www.youtube.com/shorts/gOwgyrmU6hMToe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot.Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces.Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains.Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds.In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis.https://www.youtube.com/shorts/AsuUXJYnUmQThe Importance of BalanceWe all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe.Here are two simple foot exercises that focus on improving balance:Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces.Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles.3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom OrthoticsCustom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions.Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence.Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!).They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports.To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist.Check out these resources on custom orthotics to learn even more:5 Ways Orthotics Can Be Customized for Maximum Comfort and SupportThe Role of Orthotics in Supporting Foot Health and Correcting AlignmentUnderstanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feethttps://www.youtube.com/shorts/IBXAXoUouFYOver-the-Counter InsolesOver-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

October 21, 2024

Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet.Arch SupportArch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis.Arch support in shoes typically looks like a raised, curved section along the inner part of the insole.Here is an example with one of our customers who has flat feet:https://youtube.com/shorts/xl6cE3oxDuE?si=5D-XBSf2NlYVWlFrShock AbsorptionShock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers.https://youtube.com/shorts/_Wz9V_ND7Og?si=qO1aBE5RjK1jU9FDIt's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot or to redistribute pressure, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it!GripIs fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with asolid-grip outsole.A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature.https://youtube.com/shorts/AfuPpZv2LP4?si=371c43MRLBoloMGQWaterproofing and Breathable MaterialsWaterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes.Removable FootbedsIt may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out!The best footwear for foot health typically have them!Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk.This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.https://youtube.com/shorts/KZiVzLyBUMo?si=krALP19KEv0r6SmU

March 13, 2025

Flat feet are a condition in and of themselves. However, flat feet also have an impact on future foot health and can lead to other more painful foot conditions. But can flat feet really cause bunions? While it seems unlikely that a toe deformity can be linked to a flat arch, you'd be surprised how interconnected our lower extremities are, especially the feet! Today’s article will explore how flat feet cause bunions, what you can do to prevent them, and how a foot specialist like a chiropodist or podiatrist can provide treatment.What are Flat Feet?Flat feet, or pes planus, occurs when the arches of the feet collapse, causing the entire sole or most of it to contact the ground when standing and walking. For some people, this condition can extend into adulthood from childhood (children have flat feet before the arch forms) when the arch fails to form.When you have normal arches, they provide an elastic, springy connection between the forefoot and the hindfoot, allowing forces incurred during weight-bearing to be distributed properly. When these arches don’t exist, this mechanism is disrupted, leading to pain and other complications.What are Bunions?https://www.youtube.com/shorts/sXF8lWHad0gBunions, or hallux valgus, are bony protrusions that form on the inside edge of the first metatarsophalangeal (MTP) joint at the base of the big toe. They develop when pressure causes the big toe to deviate toward the second toe, resulting in a misalignment of the joint.Common Bunion Causes and Risk Factors:Ill-Fitting Footwear: Wearing the wrong shoes for years is a major risk factor for most foot conditions, especially bunions. Wearing tight, narrow, or high-heeled shoes can exacerbate pressure on the big toe joint, contributing to bunion formation. Your toes need space to splay and rest comfortably!Gender and Age: Women, particularly those over 60, are more prone to developing bunions, generally due to decades spent making poor footwear choices, or possibly due to hormonal influences that affect the ligaments in the foot.Inflammatory Conditions: Diseases like rheumatoid arthritis can cause joint inflammation, which increases stress on the big toe and the risk of bunions.Foot Injuries: Trauma to the foot can alter its mechanics, leading to bunion development.https://www.youtube.com/shorts/KZiVzLyBUMoFlat Feet and Bunions: The ConnectionIf you’re not proactive, the shape of your foot arch can have a big impact on our foot health over time. You may know that flat feet can lead to plantar fasciitis, and you may also know that high arches can lead to back pain, but our arch shape can affect us in countless ways. Let’s talk about the science behind why a flat foot can lead to a painful bunion.It all boils down to flat feet causing an abnormal gait (walking pattern), and the damage caused by walking with that abnormal pattern for a long period of time.The structural anomaly of flat feet and barely having an arch, or no arch at all, can significantly impact foot mechanics—particularly during walking. In a typical gait cycle, the foot pronates (rolls inward) to absorb shock and then supinates (rolls outward) to create a rigid lever for propulsion. Individuals with flat feet often experience overpronation, where the foot remains excessively rolled inward during the push-off phase. The altered biomechanics increases pressure on the first MTP joint, leading to instability and misalignment. Over time, this persistent stress can cause the big toe to deviate toward the second toe, resulting in a bunion.Moreover, flat feet can lead to muscle imbalances that exacerbate bunion formation. Weakness in the intrinsic foot muscles (a group of tiny muscles inside the foot) and the tibialis posterior muscle (a muscle in your lower leg) compromises arch support, worsening overpronation. This chain reaction places additional strain on the big toe joint, accelerating bunion development. Therefore, the combination of altered foot mechanics and muscle imbalances associated with flat feet plays a significant role in the development and progression of bunions.https://www.youtube.com/shorts/pdyv58z1D2YPreventing Bunions With Flat FeetFirst and foremost, it’s all about the shoes! Selecting footwear that fits properly with a wide toe box and adequate arch support is crucial. A spacious toe box prevents crowding of the toes, reducing pressure on the big toe joint and minimizing the risk of bunion formation. Adequate arch support helps maintain proper foot alignment, distributing weight evenly and alleviating stress on MTP joint. Avoiding high heels and narrow shoes is essential, as they can exacerbate foot misalignment and increase the likelihood of developing bunions.Incorporating custom orthotics can provide even more arch support if you have flat feet. These orthotics help correct overpronation—which we know now is a common issue—by stabilizing the foot's movement during the gait cycle and keeping it in neutral alignment. By improving foot alignment, orthotics reduce undue pressure on the big toe joint, reducing your risk of bunion development.Lastly, Engaging in specific exercises can strengthen the muscles supporting the foot arch, enhancing stability and function. These exercises should aim to:Strengthen Foot Muscles: Targeting the intrinsic and extrinsic muscles of the foot to provide better support for the arch and improve overall foot stability.Improve Flexibility: Enhancing the range of motion in the toes, feet, and ankles to prevent stiffness and reduce strain on the MTP joint.Enhance Balance and Coordination: Developing proprioception to ensure proper foot placement and gait mechanics, thereby reducing the risk of misalignment.Regular practice of these exercises can improve foot biomechanics, reduce overpronation, and subsequently lower the risk of bunions. See below for an example of a great flat foot exercise.https://www.youtube.com/shorts/whJ3TZAOn00Foot Clinic Bunion CareIf you already struggle with bunions and foot pain, don’t worry; there are plenty of options available to you.Bunions cannot be reversed after they form, but they can be managed with guided care from a podiatrist or chiropodist. The goal is to avoid invasive surgical intervention while still preventing bunions from impacting your daily life as much as possible. Most of these bunion treatment options are available at our downtown Toronto foot clinic:Footwear Modification. Wearing shoes with a wide toe box and avoiding high heels can help reduce pressure on the bunion. Orthopedic shoes designed to accommodate bunions provide additional support and comfort.Anti-inflammatory Medication. Over-the-counter NSAIDs, such as ibuprofen, can help reduce inflammation and alleviate pain associated with bunions.Bunion Splints and Aligners. Devices like bunion splints and toe spacers can help realign the big toe and reduce discomfort. They can provide symptomatic relief, and you can try a more rigid device if your bunion is severe.Therapeutic Taping. Applying tape to the foot can help maintain proper alignment and reduce strain on the bunion, providing temporary relief from pain and inflammation.Shoe Stretching. Professional shoe stretching can create additional space in the shoe, reducing pressure on the bunion without altering the overall size of the footwear.Supportive Insoles or Custom Orthotics. Custom orthotics can provide support to the arches and correct faulty biomechanics. This can potentially slow the progression of bunions by reducing pressure on the first MTP joint.Bunion Exercises. Strengthening foot muscles through specific exercises can improve joint stability and decrease bunion-related pain. Try these 5 simple exercises for bunions.Shockwave Therapy: This non-invasive treatment can address tight muscles and soft tissue injuries associated with bunions. This can potentially reduce pain and improve function.Implementing these non-surgical interventions can significantly alleviate discomfort and slow the progression of bunions, enhancing overall foot health and quality of life.https://www.youtube.com/shorts/8g43ZWreZ1g

February 27, 2025

Dealing with high arches and back pain can be a challenging combination, as the two are more connected than they seem. Understanding how high arches contribute to back pain is key to finding effective treatments and preventing further issues. Whether you’re dealing with foot pain, back pain, or posture problems, addressing high arches can significantly improve overall comfort and protect the rest of your body—especially your back.What are High Arches?https://www.youtube.com/shorts/osC-UmBtgNkHigh arches (or cavus foot or pes cavus) is a condition where the foot has an abnormally pronounced arch (as opposed to a flat foot or a normal arch).Having high arches can be due to simple genetics, inheriting structural abnormalities in the foot from your parents. They can also be caused by several neuromuscular disorders, which are conditions (ranging from mild to severe) that cause dysfunction or muscle weakness and leave certain muscles inactive.High arches generally develop during or after childhood when the flat feet most children have start to take shape and the foot arch forms. In some cases, idiopathic pes cavus occurs without a known cause (like genetics or neuromuscular disorders), and is just a case of simple variations in bone and ligament structure.A pronounced foot arch is usually quite discrete, aesthetically, and isn’t a serious condition. However, high arches are a common cause of foot pain and discomfort. High arches put extra pressure on the heel and ball of the foot, affecting normal pressure distribution and making it harder to absorb shock properly. This can lead to heel pain (plantar fasciitis— which is also commonly linked to flat feet feet), arch pain, and more, as the muscles and ligaments supporting the foot work overtime to stabilize each step, leading to inflammation or strain.High arches often cause the foot to roll outward, a motion known as supination. This can place extra stress on the ankles and knees, further disrupting alignment and increasing the risk of injuries like sprains and shin splints.It’s important to schedule an assessment with a foot specialist, like a podiatrist or chiropodist, if having high arches affects your daily life.The Connection Between High Arches and Back Painhttps://www.youtube.com/shorts/7m3SQ5dXaegA pronounced arch can also lead to back pain. But how do high arches affect the back when the two areas seem relatively far apart?The answer lies in how the body stays balanced. Many foot problems, not just high arches, often cause back pain—along with knee, leg, and ankle discomfort—because the feet serve as the body's foundation (carrying your weight) and closest connection to the ground. When that foundation is misaligned and overworked, the entire body has to compensate, leading to strain in other areas. Simply put, everything is connected, and the feet play a crucial role in maintaining functionality throughout our body’s kinetic connection!When it comes to the back, pain and poor posture often coexist. As we know, when the arches are too high, they can throw off the body's natural alignment, affecting the way you stand and walk. Uneven weight distribution forces the lower body to compensate, which can lead to foot pain and posture issues over time. The strain on the feet may cause the ankles to supinate, shifting stress to the knees and hips. This misalignment can travel up the spine, making it harder to maintain proper posture and increasing the risk of chronic discomfort.Without proper shock absorption, the impact of each step travels up through the joints, leading to tension in the lower back and shoulders. Over time, these small imbalances can create lasting posture problems, making everyday movements more difficult.Treating High Arches and High Arch-Related Back PainWhen you treat high arches, you’re also preventing any potential back pain that may occur further down the road. But if you already struggle with high-arch related back pain, you can still focus on treatment methods that simultaneously target both issues.Video Gait Analysishttps://www.youtube.com/shorts/Rhuga6vLdc0This is when a chiropodist or podiatrist assesses your walking patterns (also known as your gait) using video gait analysis equipment. It can give foot care professionals insight into the potential damage your high arches could cause, so they can recommend preventative treatments.Custom Orthotics and InsolesA podiatrist or chiropodist can prescribe custom orthotics that you can wear inside your shoes. They will provide much-needed arch support, distribute weight evenly, and reduce strain on the feet and spine. Another option is over-the-counter Superfeet insoles, with the Superfeet Green: All Purpose High Arch being a good choice to ask your foot specialist about.Supportive FootwearLook for shoes with good arch support, cushioning, and shock absorption to minimize impact on joints. People with high arches should wear shoes with flexible midsoles or rocker soles to improve movement and reduce strain. Neutral running shoes with balanced cushioning and shock absorption help counteract supination, ensuring even pressure distribution and healthy biomechanics. Avoid high heels, rigid soles, and unsupportive flats, as they can increase discomfort.Read more about the link between footwear and back pain.Stretching and Strengthening Exerciseshttps://www.youtube.com/shorts/-EeyHTdkrEsTargeting the feet, calves, and lower back can improve flexibility and stability, reducing pain. Some of the best include towel stretches (where you place a towel under your foot arch and pull towards you), seated toe pulls (pulling the top of your foot towards you - see above!), ankle circles and massage ball rolls (rolling your foot arch on a therapeutic massage ball). You can read more about them, including how to perform them, here. You can also try clamshells on an exercise mat with your ankles together (this will also help soothe hip pain. See below for a demonstration!https://www.youtube.com/shorts/ZODK0Q4zOws

February 6, 2025

The HOKA trend is the rise in popularity of HOKA's high-stack running shoes, or running shoes with cushioning, extra height, a high heel stack and a rocker sole. They aren’t the first popular running shoes trend, and they certainly won’t be the last. Although people exclusively associate this type of trendy running footwear with HOKA, many other brands like ASICS and Saucony make footwear with the same high-stack shoe technology. Today, we’re diving into why these shoes offer more than just style—they come with real benefits. But they’re not for everyone, so we’ll also cover who should steer clear of this particular design.https://www.youtube.com/shorts/ySn158c143cWhat are High-Stack Running Shoes?High-stack running shoes, often called “super cushioned” or even “chunky,” by those who don’t know the terminology, have transformed modern footwear design, having a great impact on design for many high-quality brands. Often attributed to HOKA for “starting the craze," these shoes feature thick midsoles packed with advanced cushioning foam technologies that enhance energy return, provide sufficient shock absorption, and improve comfort over long distances.Despite their benefits, high-stack shoes aren’t without controversy. Some runners prefer lower-profile shoes for better ground feel and stability, while others find high-stacks beneficial for injury prevention and endurance. Their chunky aesthetic has also sparked mixed opinions—some love the bold look and the added height without having to wear a true high heel while others see them as clunky.High-Stack Shoe TechnologyThe defining feature of high-stack shoes is their thick midsole, which can measure over 40mm in some models. These midsoles use lightweight, resilient foams such as Pebax or EVA blends that provide exceptional cushioning while maintaining responsiveness. The goal is to reduce muscle fatigue by absorbing more impact, allowing runners to maintain performance with less strain on joints and soft tissues.Another key factor in their performance is the rocker geometry, rocker bottom shoe or rocker sole—curved soles designed to promote a smooth heel-to-toe transition. This feature helps conserve energy, particularly during long runs, by reducing the work done by the calves and ankles.ASICS Gel Nimbus 27 The Benefits of High Stack ShoesHigh-stack running shoes offer several benefits for foot health, especially for individuals dealing with arthritis, diabetes, and metatarsalgia. Here's a breakdown of their advantages:Enhanced Cushioning: High-stack running shoes feature extra cushioning, which absorbs shock and reduces impact on the feet during movement. This is particularly beneficial for people with conditions like arthritis, where joints are sensitive to pressure and movement.Pressure Redistribution: The additional cushioning and rocker sole work together to redistribute pressure across the foot. In the case of diabetes or metatarsalgia, this can help alleviate excess pressure on specific areas of the foot, such as the forefoot or metatarsal heads. For those with diabetes, reducing pressure can help prevent the skin damage that leads to ulceration, as it lowers the risk of tissue damage and enhances comfort. (However, people with diabetes and balance issues may wish to avoid rocker soles - more on that later). Joint Protection: The rocker sole limits the motion of foot joints. This helps manage conditions like osteoarthritis and hallux limitus (big toe arthritis). By restricting unnecessary movements, it prevents excessive strain on the joints, protecting them from further damage. This is especially useful for the big toe joint, where excessive motion can lead to increased pain and discomfort. It's also highly beneficial for people with high arches. People with high arches tend to experience joint rigidity (particularly hallux limitus). The rocker sole offsets the restricted mobility.Improved Biomechanics: The curved design of the rocker sole encourages a smoother, more efficient gait. The shape propels the foot forward with each step, facilitating a natural walking motion and reducing strain on the joints. This is particularly beneficial for those with ankle, midfoot, or big toe arthritis, as it helps maintain normal walking patterns without overloading the affected areas.Pain Reduction: Rocker soles are especially effective in reducing pain associated with conditions like hallux limitus and metatarsalgia. By minimizing motion at the big toe joint and redistributing pressure under the ball of the foot, these shoes can significantly reduce the discomfort felt during daily activities like walking or standing.https://www.youtube.com/shorts/qByZ0GRFoaQWhen to Avoid High Stack ShoesHere are some individuals who might want to avoid them or consult a foot care professional, like a chiropodist or a podiatrist, before wearing them:People with Balance IssuesThe rocker sole on high-stack shoes can make them less stable for individuals who struggle with balance or proprioception (awareness of body position). Those at a high risk of falls, such as elderly individuals or those with severe neuropathy, may find that the rocker sole from stacked heels throws off their balance.People with DiabetesComplications from diabetic neuropathy can lead to balance issues. Therefore, while the cushioning of a stacked heel is great for addressing joint issues, the "rolling" effect of the rocker sole is not suitable for people with diabetes.Individuals with Ankle InstabilityThe increased midsole height and curved design can reduce ground feel and make it easier to roll an ankle, especially on uneven surfaces. People prone to ankle sprains or with a history of ankle instability might be better suited to lower-profile shoes with more lateral stability, or stability shoes with posting in the midsole (like the ASICS Gel-Kayano), which is constructed to cradle the foot and control ankle movement. In shoes like the ASICS Gel-Kayano, even though there is a stacked heel, the foot actually sits below the sole to provide stability.https://www.youtube.com/shorts/osC-UmBtgNk

January 9, 2025

Living with high arches can be a challenge, but if you pay attention to your foot health, you can manage them effectively. Let’s explore what high arches are, their impact, and our top 4 tips for living with high arches. What Are High Arches?https://www.youtube.com/shorts/13rmyA18ZzYHigh arches (pes cavus) is a condition where one has - you guessed it - abnormally high foot arches. They are essentially the opposite of flat feet, which are characterized by having a minimal or non-existent arch. High arches may be hereditary or caused by neurological disorders such as Charcot-Marie-Tooth disease.From a biomechanical perspective, the raised arch reduces the surface area in contact with the ground, which can result in an uneven distribution of weight across the foot. High arches often place excessive pressure on the ball and heel of the foot, leading to discomfort, instability, potential injuries and chronic foot conditions. High arches also impairs shock absorption, which causes progressive wear-and-tear on the joints over time. Side effects of high arches include foot pain, issues like calluses and hammertoes, and an increased risk of ankle sprains. Individuals can also develop conditions like plantar fasciitis (this can also frequently occur in people with flat feet), or Achilles tendonitis due to the strain placed on the muscles and ligaments. The lack of shock absorption can also reverberate up the body and lead to joint disorders like arthritis. High arches are associated with supination, also called underpronation, a condition where the foot rolls outward during movement. This gait pattern places additional stress on the outer edges of the foot and ankle, leading to instability and overuse injuries. Consequently, individuals with high arches should pay close attention to their walking or running patterns to prevent long-term complications.High arches can also lead to changes in posture and gait. This, combined with the lack of shock absorption, may result in secondary issues such as knee, hip, or back pain over time.Tips for Living with High Archeshttps://www.youtube.com/shorts/2et0ZUSx4OMLiving with high arches requires thoughtful adjustments to your daily routine and habits. Here are some ways to keep your feet comfortable and supported:1. Choose the Right FootwearProper footwear is essential for managing high arches. Opt for shoes with ample shock absorption, arch support and cushioning. Shoes with flexible midsoles or rocker soles can also be very helpful: People with high arches tend to have rigidity in the toes and ankles due to joint wear-and-tear, which means the toes and ankles do not flex as much as it should during the gait cycle. A flexible midsole and rocker sole counteracts this and make movement easier. Likewise, people with high arches should avoid high heels, rigid soles, and unsupportive flats, which can exacerbate discomfort.Due to supination, people should look for neutral running shoes. These provide balanced cushioning and plenty of shock absorption and flexibility to support the foot’s natural motion and healthy biomechanics. This design helps distribute pressure evenly, enhances comfort, and reduces the risk of injury.2. Wear Custom OrthoticsCustom orthotics are a valuable tool for redistributing pressure evenly across the foot. You can work with a specialist, like a podiatrist or chiropodist, at a foot clinic to create orthotics tailored to your specific needs.Scientifically, custom orthotics help correct abnormal biomechanics, such as excessive supination, by stabilizing the foot and encouraging a more neutral gait. They can also provide added cushioning to reduce the impact of your stride on your joints. Over time, this can alleviate pain, reduce fatigue, and prevent the development of secondary issues in the knees, hips, or lower back.3. Maintain a High Arch Foot Care RoutineFoot baths and massages can soothe foot pain, relax the muscles in your feet and boost blood circulation.Soak your feet in warm water with Epsom salts, or foot bath products from reputable companies like Gehwol, to alleviate tension. Gehwol products, such as their Herbal Foot Bath, are available to buy at our Toronto foot clinic, Feet First Clinic!Gently massage the arch, heel, and toes to improve circulation and relieve tightness. Read this article to learn how to give yourself a foot massage from home.4. Try Stretching and Strengthening ExercisesFoot stretches and exercises play a crucial role in managing high arches by improving flexibility, reducing muscle tightness, and promoting better blood circulation in the feet. High arches can lead to stiffness and imbalances in the tendons and muscles, increasing the risk of discomfort and injury. Over time, these stretches can support better alignment and strengthen the foot's ability to handle daily stress, making them an essential part of high arch foot care.Here are some simple routines you can try today! Toe Flex and Raise: While standing, plant your toes and lift your heels off the ground. Hold for 15-30 seconds and repeat 5 times.Seated Towel Stretch: Loop a towel around your foot and gently pull it toward you, holding for 15-30 seconds.Pen Pick-ups: Stay seated. Then, lay three pens, or similarly shaped objects, in front of you–spaced apart evenly. Using your toes, pick up each pen and place it in a bowl.Seated Toe Pulls: Sit on a chair and cross one ankle over the opposite knee. Grab the top of your foot and gently pull it toward your body until you feel a stretch on the top of your foot. Hold for 15-30 seconds and repeat 2-3 times per foot.https://www.youtube.com/shorts/-EeyHTdkrEsAdditional High Arch Pain Relief TipsMore practical approaches for high arch pain relief include:Ice Therapy: Apply an ice pack to sore areas for 15-20 minutes to reduce inflammation and soothe discomfort. If your feet are particularly painful, take this one step further by practicing the RICE method (Rest, Ice, Compression and Elevation).Supportive Inserts: Use over-the-counter insoles with firm arch support. A good choice for high arches is the Superfeet Green or the Superfeet Run Cushion High Arch insoles. However, talk to a podiatrist or chiropodist about if you need more customized support from orthotics.Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) may help manage pain.Seek Professional Help: Visit a podiatrist or chiropodist for a biomechanical assessment to determine how prominent your high arches are, how they are affecting your body, and any contributing biomechanical factors. These foot specialists can also fit you for custom orthotics, provide shoe recommendations and curate a full treatment plan.When to See a Specialist For High ArchesIf high arches are causing persistent discomfort or limiting your mobility, it’s essential to seek professional advice. As we mentioned, visiting a foot clinic ensures access to personalized treatment plans. Consulting a foot specialist is especially important if you notice:Increased frequency of ankle instability or sprains.Development of deformities like hammertoes, claw toes, or bunions.Chronic pain that makes simple activities like walking increasingly difficult.A foot specialist can recommend the appropriate treatments, depending on the severity of your condition. They may also suggest physical therapy to improve balance, coordination, and overall foot function.Regular check-ups and assessments with a podiatrist or chiropodist can prevent seemingly minor issues from becoming major concerns. Don’t hesitate to seek their expertise!https://www.youtube.com/shorts/XZUfVhny5pY

January 2, 2025

One of the best ways to prevent foot pain in your kids is to encourage them to try kid-friendly foot exercises. Children are constantly growing and doing physical activities, so it's important for them to do exercises that help strengthen their muscles, improve flexibility, soothe pain and enhance coordination. Today’s article will teach you how to select the right exercises for your little ones, and give five examples they can try.How to Keep Foot Stretches Safe for KidsIt's important to ensure that the exercises are safe, effective, and appropriate for their age and development stage. Here are a few key factors to look out for:Gentle and controlled movements: Stretches should never cause pain— which is also true for adults. Feeling “the burn” or feeling the stretch work in the appropriate area is very different from feeling pain. Furthermore, kid-friendly stretches should involve slow, controlled movements. If a stretch feels too intense or painful, it should be stopped. Kids' muscles and tendons are still developing, so overstretching can lead to injury.Age-appropriate: The stretch should be suitable for the child's age and physical development. For example, a 4-year-old might not perform the same exercises as a 12-year-old.Supervision: Parents should play an active, observant role in their children’s foot health. Always supervise during foot stretches to ensure they’re performing them correctly and safely. Guide them through the stretch, making sure they aren’t twisting or forcing their bodies into unnatural positions.Short and frequent sessions: Kids typically benefit from shorter stretching sessions, as their attention spans are limited and their muscles can become fatigued quickly.Consult a foot specialist: A foot care professional, like a chiropodist or podiatrist at a foot clinic can explain what type of stretches and exercises your child will benefit from the most. Booking a foot assessment for your kids is a great first step!Top 5 Kid-Friendly Foot ExercisesPen pick-upsFrozen water bottle rollsSeated hamstring stretchCalf stretchesFlat feet exercisesPen Pick-Upshttps://www.youtube.com/shorts/5PCZuM5E6RUA good stretching tip for kids’ feet is to make stretches as interactive and fun as possible. Pen pick-ups are great foot exercises for children as it allows them to focus on a task, which will hopefully keep them from getting restless or distracted. They will love the challenge of picking up every single pen and putting them in the bowl - proudly accomplishing their goal while simultaneously taking care of their foot health.You an also do this exercise with objects like marbles and lego (which could serve the dual-purpose of strengthening their feet while getting them to put their toys away!)This simple exercise strengthens the intrinsic muscles of the foot, which support the arch and contribute to better balance and stability. By taking care of these muscles early, children can reduce the risk of developing common foot issues— ranging from plantar fasciitis, to even arthritis or bunions in their golden years.Additionally, the exercise promotes coordination and fine motor skills by challenging kids to use their toes in a precise and controlled manner. This activity can also help with flexibility, ensuring that the joints in the toes and feet stay mobile and healthy, which is particularly important for growing children.How to do it:Sit on a chair with feet flat on the ground.Use the toes to pick up pens one at a time. Small objects like pencils or marbles can also work. Place each pen into a bowl.Repeat several times for each foot.Seated Hamstring Stretchhttps://www.youtube.com/shorts/AsuUXJYnUmQWhile not specifically a foot exercise, stretching other parts of the body have a positive affect on foot health — everything is connected, from the toes to the head!The seated hamstring stretch is a great option for kids experiencing growing pains. These aches often present as a throbbing sensation in the legs, thighs, or behind the knees. Stretching the hamstrings can help relieve this discomfort, not to mention tight hamstrings are linked to muscle imbalances that may lead to knee or ankle pain in the future.It’s worth noting that “growing pains” is somewhat of a misnomer. Despite the name, there is no scientific evidence that growth itself causes pain. Instead, these aches are more likely a result of daytime activities that strain muscles, with the discomfort surfacing at night when kids are at rest. This occurs because during growth spurts, bones can grow faster than muscles and tendons, which might cause discomfort.Hamstring stretches play a key role in alleviating muscle strain associated with growing pains. When kids engage in activities like running, jumping, or climbing, the hamstrings can become overworked and tight. Stretching this muscle group increases flexibility, reduces tension, and improves blood flow, which helps relax the muscles and relieve discomfort. Regular stretching also prevents stiffness, supporting healthy movement and reducing the likelihood of aches caused by muscle fatigue.How to do it:Sit on a chair with the back straight.Extend one leg straight out in front.Slowly lean forward from the hips, reaching toward the extended leg.Stop when a stretch is felt in the hamstring.Hold for 30 seconds and repeat on the other leg.Make sure your child knows exactly where the hamstring (back of the thigh) so they know when it’s working!Frozen Water Bottle Rollshttps://www.youtube.com/shorts/eTffGEvK6Z8Similar to the pen pick-ups, this easy-to-perform exercise is a good option for children as it lets them engage more by incorporating an object with a task.If you don’t have water bottles at home, your child can use golf, tennis or massage balls. They won’t get the same instant soothing effect you get with the frozen element, and ice can be more ideal for muscle strain, but these will still target foot arch pain.Foot arch pain in kids can arise from a combination of biomechanical stress, growth-related changes, and physical activity demands. As children grow, their foot structure continues to mature, with the arches typically becoming more defined. However, during late childhood and adolescence, factors like growth spurts can create temporary muscle imbalances. As the bones grow rapidly, the surrounding muscles, tendons, and ligaments—especially those in the arch—may struggle to keep up, resulting in tightness and strain. This can be particularly noticeable in active older kids, as their physical activities intensify with sports and other high-impact movements, placing additional stress on the plantar fascia and intrinsic foot muscles.Biomechanical issues like excessive ovpronation from having flat feet (rolling inward of the foot), or supination (rolling outward) from having high arches can further contribute to arch pain. These movement patterns lead to uneven distribution of weight and abnormal stress on the plantar fascia and Achilles tendon, which can cause inflammation and discomfort. Adolescents who participate in sports like basketball, soccer, or gymnastics may be especially prone to arch pain due to the repetitive jumping, running, and pivoting that challenge the foot's structural stability.How to do it:After freezing a water bottle for a few hours, place it on the floor.While seated or while standing, roll your foot back and forth over the frozen water bottle.Move your foot side to side to massage different areas.Continue for a few minutes per foot.Calf Stretcheshttps://www.youtube.com/shorts/utLavyPDnqILike hamstring stretches, calf stretches are another way to help kids manage aches and pains in the legs. They also benefit foot health by strengthening the Achilles tendon.Targeting the Achilles tendon early improves its flexibility and resilience, reducing the risk of developing Achilles tendonitis later in life, especially for little future athletes. A strong and flexible Achilles tendon adapts better to high-impact activities and repetitive strain.Kids can develop tight calves due to a combination of biomechanical, developmental, and activity-related factors. Activities like running, jumping, or climbing, heavily engage the calf muscles. Without adequate stretching or recovery, this repetitive strain can lead to chronically tight muscles.Furthermore, gait abnormalities or alignment issues, such as congenital flat feet, can place additional strain on the calf muscles.How to do it:Straight-Leg StretchStep one leg forward and bend the front knee.Keep your back leg straight with the heel pressed into the ground.Hold the stretch for 30-45 seconds.Bent-Leg StretchFrom the same position, bend the back knee slightly.Feel the stretch lower, near the ankle.Hold for 30-45 seconds.Arch Liftshttps://www.youtube.com/shorts/whJ3TZAOn00As we briefly mentioned, most kids have flat feet until around age 6. This exercise is a good option for younger kids between ages 4-6 who will soon start developing a foot arch, as well as kids who continue to have a minimal or non-existent arch.This exercise helps activate and strengthen the muscles on the outside of the foot, which play a key role in supporting the arch. For younger kids who are beginning to develop their foot arches, the movement encourages the muscles to work in a way that supports natural foot development.For kids who still have flat feet or minimal arches, this exercise can provide a gentle way to engage the muscles and ligaments that support the arch, potentially improving the structure over time. By focusing on proper alignment and muscle activation, it promotes better foot mechanics for your little one and helps reduce the risk of discomfort or foot-related issues.How to do it:Stand with the feet hip-width apart.Slowly roll your weight onto the outside of your feet.Keep your toes relaxed and your ankles straight.Hold for 15 seconds.Release and repeat 3 times.

December 19, 2024

As the colder months roll in, it's important to pay extra attention to your feet. Studies show that foot exercises in the winter can help prevent stiffness and pain by improving blood flow, and keep your feet feeling warm and energized. This is especially important for people with certain foot conditions. By incorporating simple exercises into your routine, you can keep your feet in better shape, even as the temperature drops. Keep reading for five of the best foot exercises to boost circulation and keep your feet healthy throughout the winter.Today We'll LearnThe connection between blood circulation and winter foot careWhat foot conditions benefit the most from improved circulationThe 5 best foot exercises to improve circulation in winterHow these foot exercises improve blood flow The Connection Between Blood Circulation and Winter Foot CareThe circulatory system, also called the cardiovascular system, is responsible for delivering nutrients and oxygen to every part of our bodies. Sufficient blood circulation is very important to the lower extremities, like the feet, ankles and legs, because it helps reduce the risk of muscle cramps and fatigue by removing waste products like carbon dioxide and lactic acid, while also supporting cell repair and overall function.Poor circulation can lead to swelling, numbness, and cold sensations in your limbs, hands and feet. It can also be connected to serious issues, like diabetes, which can lead to slow-healing wounds, infections, or even ulcers.Maintaining good blood flow in the feet, legs, and ankles is even more important during the winter because cold temperatures cause blood vessels to constrict, which reduces blood flow to the extremities even more than usual. This can make feet and ankles more prone to stiffness, pain, numbness, and feeling cold.Maintaining healthy blood flow via foot exercises helps improve mobility, soothes pain, and ensures the feet and lower limbs remain as strong as possible during the cold winter months. They also help people who simply want to keep their feet healthy and stay on top of their winter foot care.Blood Circulation Exercises for Feet: Conditions TreatedFoot exercises and stretches that boost blood flow can help a wide range of conditions, including:Diabetic Neuropathy: Improved circulation might help your body’s circulatory system deliver oxygen and nutrients to nerve tissues. This can help with tingling, numbness and nerve damage.Edema (Swelling): Foot exercises stimulate the muscles that help the veins pump blood from your feet back up to your heart. This helps prevent fluid accumulation in the feet and ankles, which in turn reduces swelling in the lower limbs.Peripheral Artery Disease (PAD): A common condition that narrows the arteries that restricts blood flow. Foot exercises may alleviate pain and cramping while improving mobility and making walking easier.Raynaud’s Phenomenon: A condition in which extremities, like the hands and feet, are particularly sensitive to cold weather, causing the blood vessels to narrow (which then leads to poor circulation and all the other things we mentioned). Stretching and exercising the feet encourages blood flow, which can counteract the effects of Reynaud's.Varicose Veins: These are enlarged, twisted and sometimes painful veins. Exercises that strengthen calf and foot muscles may reduce blood pooling in the veins, while minimizing discomfort and clot risks.Plantar fasciitis: An overuse injury that causes inflammation in the plantar fascia and heel pain that comes and goes. Good circulation is essential to help your body heal injuries, so activities that boost circulation may decrease inflammation and speed up the recovery process.Arthritis: Increased blood flow delivers oxygen and nutrients to joint tissues, reducing stiffness and improving joint mobility.1. Water Ball Rollhttps://www.youtube.com/shorts/eTffGEvK6Z8How to do it: While standing, place one foot on the water bottle and press down gently. Roll the bottle back and forth under your foot, starting from the heel and moving to the toes. Use your body weight to adjust the pressure, ensuring it's comfortable but effective.Roll each foot for about 1–2 minutes. Focus on different areas, such as the arch and ball of the foot, to help relieve tension and boost circulation.For the best results, use a frozen water bottle. You can also use a tennis or golf ball, or a therapeutic massage ball. 2. Toe Splayshttps://www.youtube.com/shorts/gOwgyrmU6hMHow to do it: While seated, plant your feet flat on the ground. Bunch your toes together by scrunching them inward, keeping the movement controlled.Press your big toe firmly into the ground while spreading the other toes as far apart as possible, holding before relaxing.Perform on both feet at the same time, or one foot at a time. 3. Toe Flex and Raiseshttps://www.youtube.com/shorts/n46k32OZgcoHow to do it: Start in a seated position with your feet flat on the floor.Flex your toes upward towards the sky before flexing them downwards towards the floor.Repeat 10-15 times on each foot.4. Pen Pick-Upshttps://www.youtube.com/shorts/5PCZuM5E6RUHow to do it:Stay seated.Lay three pens, or similarly shaped objects, in front of you--spaced apart evenly.Using your toes, pick up each pen and place it in a bowl.5. Seated Toe Pullshttps://www.youtube.com/shorts/7-XrzvpxETcHow to do it:While sitting on a chair and cross one foot over the opposite knee.Pull your toes toward you and hold them in that position for 30-50 seconds.Repeat 2-3 times on each foot.How These Foot Exercises Improve Blood FlowExercises like the water bottle roll boost blood flow by stimulating the muscles on the bottom of the foot. In more scientific terms, they target the plantar aspect (sole of the foot), which stabilizes the arch. It also releases tension in the plantar fascia, improving its elasticity and promoting better circulation in the surrounding tissues.This enhanced blood flow helps deliver oxygen and essential nutrients to the area, aiding in healing and reducing inflammation. Additionally, as the blood vessels dilate, the foot’s tissues become more flexible and less prone to tension.Toe splays, toe flexes and raises, and similar exercises activate the intrinsic muscles of the foot. These are located within the foot itself and include the toes, as opposed to the extrinsic muscles that originate in the lower leg and insert into the foot.These intrinsic muscles help control fine movements of the toes, stabilize the arch, and support balance. When they're activated during toe exercises, they stimulate the foot's blood vessels and promote better circulation. More specifically, working the toes can enhance venous return, which is the process by which blood is pumped back to the heart. The activation of these foot muscles also helps compress the veins, aiding in the movement of blood against gravity.By targeting the small, intrinsic muscles, these exercises help to balance the workload between the foot’s various structures, preventing overuse injuries in the larger, more externally located muscles. Strengthening these muscles can also improve overall posture and movement patterns, reducing the risk of misalignments or discomfort that may radiate through the legs and lower back. When the foot muscles are conditioned and have good range of motion, they allow for better shock absorption and energy transfer during activities like walking, running, and standing. This reduces strain on other parts of the body, contributing to overall musculoskeletal health.Furthermore, foot exercises like toe flexes, raises, and splays support better sensory feedback from the ground, enhancing proprioception—the body's ability to sense its position and movement. Improved proprioception helps with balance and stability, particularly in individuals who may be recovering from an injury or who experience frequent falls due to weakened muscles or poor circulation. By exercising the foot muscles, the brain receives clearer signals from the feet, which can enhance coordination and response times during daily movement. This can be particularly helpful for older adults or individuals with conditions that affect motor skills.