The Benefits of a Foot Bath: Relaxation and Beyond - Feet First Clinic (2025)

September 19, 2022

Swollen feet can catch you off guard at any point during your life. And since it's often not painful, it can be tricky to pinpoint what's causing swollen feet and ankles. Simple lifestyle factors can play a major role, but additional symptoms often indicate a more serious health concern.Feet swelling is the result of two occurrences: Edema: The medical term for swelling. It occurs due to fluid buildup under the skin. Inflammation:Your body's healing process to foreign invaders and injuries. Foot swelling can also occur for other reasons unrelated to inflammation.When excessive fluid builds and gets trapped in your body's tissues, your feet become puffy under the skin. Furthermore, if you press on swollen feet with your fingers, they will often retain the shape, similar to memory foam. Foot and ankle swelling can also make the skin look shiny or stretchy.Now it's time to discuss some common causes of swollen feet. Some of these can be solved with lifestyle changes and healthy living, while others may require medical intervention and appointments with your chiropodist.5 Swollen Feet Causes Foot injuries Prolonged standing Pregnancy Diabetes Inflammatory foods and weight gainFoot InjuriesOften, edema results frominflammation.This is our body's response to trying to protect us from harmful invaders. When your body senses danger, it releases chemicals from its white blood cells, boosting blood flow to the affected area and causing swelling and redness.Inflammation-related edema is often associated with an injurylike a foot or anklesprain, fracture or infection.Since injury-related swelling is the body's attempt to heal itself, it can last for a few months following injury. Additionally, inflammation-related foot swelling is almost always accompanied by pain, redness, reduced mobility and sometimes a warm feeling in the skin.If you practice at-home treatment methods (rest, elevation, ice, compression) and visit your doctor, your foot swelling will go down as your injury heals.Prolonged StandingThe simple effects of gravity on our vascular system can cause your feet and ankles to swell. If you spend consecutive hours standing up, the water in our blood enters the tissue in the feet and lower legs, causing edema.Neglecting to move and continuing to stand for long periods is bad for older adults since it contributes tovenous insufficiency. This condition arises when the vein valves in the legs become even more unable to stop blood from pooling.Sometimes an adjustment to your work schedule and making some lifestyle changes is all you need to address swollen feet. Be sure to rest tired, aching feet and relax for a while if you notice mild swelling after a long day.PregnancyGoing through nine months of pregnancy can do wild things to the human body, with foot swelling being just one change pregnant women experience.If you notice foot swelling during pregnancy, rest assured that it's normal. First, the growing uterus puts much more stress on the veins than usual, contributing to vascular inefficiencies. Your hormones, particularly estrogen, are also so out of whack that they cause fluid retention in the ankles and feet.Mild edema is common for pregnant women, but if it's sudden, severe and causes pain, you should see your doctor. Many women experience relief when they stay off their feet, gently flex and stretch their feet and wearcompression stockings. Wearing loose socks and pants can also help promote blood flow.DiabetesHigh blood sugar often causes localized edema in the feet and ankles. When you don't have natural insulin in the body, you're not able to absorb sugars. This causes glucose levels to build, affecting the lining of small blood vessels and reducing blood flow. This poor blood circulation then impedes the body's ability to distribute fluid and it gets trapped in the feet and ankles.If you have diabetes, your feet become incredibly vulnerable to damage and complications. As such, people with diabetes need to regularly check in with a foot specialist for diabetic foot care.Inflammatory Foods and Weight GainInflammatory foot swelling doesn't just occur with injuries and infections. Eating refined carbohydrates, sodas, fried/salty foods and red meat are all known to cause inflammation in the body.Fried foods produce advanced glycation end products (AGEs), stimulating inflammation. Red and processed meats are also full of AGEs, and too much sugar triggers excessive, fast weight gain and insulin resistance, both associated with inflammation. And of course, several studies highlight how too much salt can cause an increased inflammatory response in the body.You can stop harming your health and fight foot swelling by choosing foods that fight inflammation. Some examples include: Tomatoes Olive oil Fatty fish (like salmon) Leafy vegetables Berries OrangesAdditional Swollen Feet Causes Gout:This painful arthritic condition can cause sudden swelling and tenderness. Age: Adults are more at risk of developing diseases that contribute to edema as they get older. Some examples include heart, liver or kidney disease. Lymphedema:Damage or blocking of the body's lymph system can trigger edema in the feet and ankles. Blood clots: When clotting occurs in the legs it can prevent blood from returning back up to the heart, triggering swollen feet. Medications: Blood pressure medicine, steroids, antidepressants, NSAIDs, and oral contraceptives have all been linked to foot swelling.

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, cause 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. Emerging research indicates that hypermobility in the midfoot (specifically the mid-tarsal joint between the navicular and the base of the first metatarsal) may be a key underlying factor in the development of bunions, and this hypermobility is often genetic.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. Cushioning running shoes with 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 13, 2025

From athletes to homebodies, toe spacers are all-the-rage these days and provide many benefits. Toe spacer benefits include correcting toe misalignment, better balance and posture, foot pain management and even improved circulation, making them a great foot care tool. They can also help with conditions like bunions and hammertoes. But exactly how toe spacers help your feet comes down to their ability to gently separate the toes into their natural position. Let’s take a look at everything there is to know about how you can use toe spacers to improve your foot health, the different types of toe spacers, and more!What Are Toe Spacers?Toe spacers are small devices placed between the toes to create separation and encourage proper toe alignment.They come in various designs, colours and may be made with different materials, but their primary function is to counteract the tendency of toes to crowd together. This separation helps maintain the foot's natural shape by preventing the toes from overlapping or pressing against each other. While commonly associated with bunion and hammertoe relief or foot pain management, toe spacing devices also play a role in reshaping the way the toes interact with the ground. This improves overall foot mechanics—which in turn can help prevent even more foot conditions. But you don't need to have a foot condition to benefit from toe spacers: many professional athletes use them too! The way toe spacers work is rooted in biomechanics and how the foot is structured to distribute weight and movement. The toes are meant to splay naturally when standing, walking, or running, which helps with balance and stability. However, when toes are compressed for long periods, the ligaments, tendons, and soft tissues adapt to this restricted position. Toe spacing devices apply gentle but consistent pressure to push the toes apart, stretching these tissues, opening the joint spaces and encouraging them to return to a more natural alignment. This process doesn’t happen instantly but occurs gradually as the foot readjusts, influencing how force is distributed with each step.If you’re wondering if toe spacers will work for you, you can consult with a foot specialist like a Podiatrist or a Chiropodist. They are also available to purchase at our Toronto foot clinic, in addition to many other useful foot care tools!https://youtube.com/shorts/fFNkHZ-xqZM?feature=sharedTypes of Toe SpacersMany varieties of toe spacers are made with silicone gel as it’s a durable material and easy to clean. Some toe spacing devices are slim enough to fit comfortably inside shoes, making them ideal for all-day wear, while others are thicker and designed for use while resting. They also come in both four-toe and five-toe variations—the only difference being whether the pinky toe is separated.According to Runner’s World, four-toe spacers are great for mobility exercises and yoga, while five-toe spacers provide better support during workouts and daily activities.Since foot conditions like bunions primarily affect the big toe, some spacers are designed specifically for that toe. While technically more of an “aligner” than a “spacer,” the Infracare Ultra Thin Bunion Aligner is a good toe spacer for bunions made from a gentle material called power net and easily slips over the big toe.https://youtube.com/shorts/8g43ZWreZ1g?feature=sharedBenefits of Toe Alignment and Toe SpacersToe spacers help a wide range of individuals—from athletes to those with severe toe deformities and mobility issues.They offer the following benefits:1. Improved Toe AlignmentToe spacers help open the joint spaces and restore more of the natural spacing between toes, which is often lost due to years of wearing narrow and restrictive footwear. By gradually repositioning the toes, they encourage a more anatomically correct foot shape and improve overall foot function.2. Better Foot Stability and BalanceProper toe alignment allows for a wider and more stable base of support, improving balance and weight distribution. This is particularly beneficial for activities that require strong foot control, such as running, yoga, and weightlifting.3. Reduced Muscle and Joint StrainMisaligned toes affect how the foot moves. This means muscles have to compensate and move in ways they weren't designed to, leading to strain on surrounding muscles, tendons, and joints. Toe spacing devices help the foot function more naturally, reducing stress on the plantar fascia, ankles, knees, and even the lower back. Remember, everything is connected!4. Increased Toe Mobility and StrengthSeparating the toes promotes greater movement and activation of the small intrinsic foot muscles inside the foot (there are also many exercises that work these muscles!). Over time, this can improve toe dexterity, making movements like toe spreading and gripping more effective. This is helpful for both everyday activities and athletic performance.5. Enhanced CirculationTightly compressed toes can restrict blood flow to the feet. Toe spacers encourage better circulation by relieving pressure between the toes, potentially reducing numbness, tingling, and cold feet.6. Reduce FrictionToe spacers may help reduce the uncomfortable friction in your shoes that leads to skin conditions like calluses, corns and blisters.Benefits of Toe Spacers for AthletesAthletes, especially runners, lifters, and those who practice barefoot activities like yoga, or even martial arts, rely on strong, well-aligned feet for optimal performance. Toe spacers encourage natural toe splay, which improves ground contact and enhances stability during movement.For runners, this means better natural shock absorption and energy transfer with each step, reducing the ground’s harsh impact on the knees, ankles and rest of the foot. Weightlifters benefit from a stronger, more stable base when performing compound lifts like squats and deadlifts, as the toes are better positioned to distribute force evenly through the foot.NFL star George Kittle was even shown using them in the Netflix series Receiver.Additionally, because toe spacers promote intrinsic foot muscle activation, they help athletes build strength in the smaller stabilizing muscles of the feet, which can reduce the risk of overuse injuries like plantar fasciitis and metatarsalgia, as well as stress fractures (tiny cracks in the bones of the foot).They can also prevent cramping and foot fatigue, particularly during long training sessions. By keeping the toes properly aligned, spacers relieve tension and improve circulation, helping to prevent that burning or aching sensation after prolonged activity. They also encourage proper foot posture and a normal gait, which can positively affect overall biomechanics.Benefits of Toe Spacers for Bunions and HammertoesBunions and hammertoes are common foot deformities that develop from prolonged toe misalignment, often made worse by wearing tight or ill-fitting footwear for years. For toe deformities, toe spacing devices help to push the big toe away from the second toe in the case of bunions and allow curled toes to stretch into a more natural position for those with hammertoes. This not only slows the progression of these conditions but can also help alleviate pain caused by pressure and friction between the toes.For individuals with bunions, toe spacers help counteract the drift of the big toe by encouraging it to stay aligned with its natural position. Over time, this can reduce strain on the first metatarsophalangeal (MTP) joint, which is where bunions form. By keeping the toe straight, spacers can also relieve pressure on the bunion itself, making it easier to wear shoes without pain. While toe spacers won’t reverse a bunion, they can help manage symptoms and prevent further misalignment.Hammertoes, on the other hand, often develop due to an imbalance in muscle and tendon function, causing one or more toes to remain in a bent position. Toe spacers gently stretch and realigning these toes, reducing stiffness and preventing them from becoming more rigid over time. This can improve comfort when walking and reduce the likelihood of corns or calluses forming due to excessive friction.Toe spacers offer a simple yet effective way to improve foot health, whether you're looking for better performance in sports or relief from common foot conditions. As always, it’s best to consult with a Podiatrist or Chiropodist before trying them yourself, especially if you aren’t sure what material or type to use.https://www.youtube.com/shorts/MZQ835Mw0I0How to Wear Toe Spacers With Your ShoesTo wear toe spacers with shoes, start by selecting a low-profile design that fits comfortably inside footwear. First, put on your spacers while barefoot and ensure they sit snugly between your toes without discomfort.Next, choose shoes with a wide toe box to accommodate the extra space needed for proper toe splay—narrow or tight-fitting shoes may compress the spacers and reduce their effectiveness. Plus, you shouldn’t wear ill-fitting shoes anyway!When putting on your shoes, loosen the laces or straps to allow more room, and consider wearing thinner socks to prevent excess bulk. Walk around to check the fit, making sure your toes can move naturally without pressure points. Begin with short wear times, such as 30 minutes to an hour, and gradually increase as your feet adjust.Remember: only thinner toe spacers will fit into your shoes. Thicker toe spacers like Yoga Toes are designed to be worn barefoot.https://www.youtube.com/shorts/sXF8lWHad0g

February 6, 2025

The HOKA trend is the rise in popularity of HOKA's high-stack running shoes, or running shoes with extra 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. They have transformed modern footwear 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) and lack of shock absorption. 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

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 7. 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.