Foot Care for Seniors: Common Issues and Maintenance Strategies - Feet First Clinic (2025)

January 1, 2024

Shopping for senior footwear can be challenging. Older people have to consider individual preferences in addition to specific foot conditions like bunions, arthritis, diabetes (swelling, neuropathy), and more. But in 2024, everyone can enjoy a wide array of shoes that encourage foot health and also look great. It's just a simple case of knowing what to look out for! Comfortable Shoes for Seniors: Key Features to Look ForSource: iStockArch and Ankle SupportThe foundation of our feet can weaken with age, leading to issues like decreased muscle strength and joint flexibility. Shoes with proper ankle support help stabilize the ankle joint, reducing the risk of sprains and falls. Additionally, good arch support is essential to treat conditions common in seniors, like flat feet, providing cushioning and encouraging a better gait.Easy to Put OnSeniors struggling with arthritis, edema, balance issues and instability, mild cognitive impairment, and other pain-related mobility issues need shoes that are easy to put on. When shopping, keep your eyes peeled for the following:Slip-on shoes and sneakersShoes made with flexible fabricZipper or Velcro shoesDeep and wider stylesCushioningOrthopedic shoesAvoid high heels (too unstable), shoes with poor traction and slippery soles (can lead to slips and falls), and pointed-toe shoes (poor environment for bunions).Mobility AccommodationMany older people need shoes that adapt to ankle instability, foot swelling, foot pain and leg pain. Moreover, stability and motion control sneakers can prevent injuries that may arise due to the unpredictability and vulnerability of daily movement. These shoes typically feature a firm and supportive midsole that helps control excessive foot motion.Best Senior Footwear 2024Any helpful senior shoe shopping guide should include some examples of supportive footwear to try. Let’s take a look at some of the shoes that benefit foot health for seniors!APEX X-Last Double Strap Walker X920MAPEX X-Last Double Strap Walker X920M. Source: APEXThis motion-control shoe is easy to put on and comes with secure fasteners and stabilizing technology in the rear foot and ankle. It also features a wide toe box, something that can help older people struggling with bunion and hammertoe pain. The extra depth can also help accommodate swelling.ASICS Gel-NimbusASICS Gel-Nimbus. Source: ASICSThis shoe provides extra cushioning, making it a good choice for seniors struggling with osteoarthritis and sensitive feet. It’s a great choice for performing low-impact exercises and for walking.Portofino Velcro Strap Winter BootPortofino Velcro Strap Winter Boot. Source: PortofinoAn excellent option for surviving the winter, this boot is highly insulated, water resistant and the solid grip helps prevent slips and trips. The velcro strap allows for a cozy fit and makes it easy to put on and take off, and the fur lining is a stylish finishing touch.Portofino Indoor SlipperPortofino indoor slipper. Source: Portofino. Orthopedic footwear does not just include orthopaedic shoes. These days, there are several orthopaedic slippers on the market that seniors can wear comfortably at home. This slipper also comes with a removable insole that can be replaced with custom orthotics or over-the-counter inserts.

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 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 and hammertoes 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 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 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

December 5, 2024

Seasonal changes can significantly impact diabetic foot health. In the summer, heat and sweating can create challenges, while cold temperatures and wet weather during the winter present other risks. That's why diabetic winter foot care is so important. Today we'll talk about:You'll learn all about: The connection between diabetes and foot healthThe importance of diabetic foot care in the winterOur Foot Specialists' top tips for diabetic winter foot careThe Connection Between Diabetes and Foot Healthhttps://www.youtube.com/shorts/4P3UiDSFzr4Approximately 800 million adults worldwide have diabetes. It isn’t often immediately recognized as a foot condition on its own, but a serious issue called diabetic foot (a broad term encompassing a wide range of problems) can occur. As a result, foot care should be a top health priority for people with diabetes.Reduced Blood FlowPeople with Diabetes are at risk of developing neuropathy. There are four types, with peripheral symmetric neuropathy (which affects the feet and hands) being the most relevant for diabetes patients.This condition develops when elevated glucose levels lead to a series of metabolic and vascular changes that impair nerve function. Over time, excess glucose triggers oxidative stress and inflammation, damaging the small blood vessels (microvasculature) that supply the nerves. Without adequate blood flow, nerves are deprived of oxygen and essential nutrients, resulting in their gradual deterioration.Reduced SensationThis damage primarily affects sensory nerves, which are responsible for transmitting pain, temperature, and pressure signals to the brain. This progressive loss of sensation makes it difficult for individuals to detect injuries or changes in their feet, such as cuts, blisters, or pressure points. These minor skin issues can turn to diabetic ulcers (open sores or wounds) when ignored.Reduced Immune FunctionDiabetes can also contribute to ulcer formation due to its impact on the immune system. High blood sugar levels over time impair the function of white blood cells, which are essential for fighting infections and promoting wound healing. When blood glucose levels are consistently elevated, it reduces the ability of these immune cells to properly respond to bacteria or other pathogens. This makes it more difficult for the body to prevent wounds that may develop on the feet - including minor cuts, blisters, pressure sores or even calluses - from getting infected. As a result, these small injuries are more likely to become infected, and ultimately lead to diabetic ulcers.The impaired immune function, combined with poor circulation and reduced sensation, creates a perfect environment for these infections and ulcers to progress, further delaying healing and increasing the risk of severe complications, such as deep tissue infections or gangrene.Why is Diabetic Foot Care Important in the Winter?Cold and wet weather can impact everyone's feet, but winter can have a more severe effect on people with diabetes.Cold Weather and Diabetes: Risk FactorsLow temperatures: Cold air can reduce circulation by constricting blood vessels, particularly in the lower extremities, making it even more difficult for already-compromised vessels to supply the feet with sufficient oxygen and nutrients. This further impairs the body’s ability to heal wounds.Wet conditions: Snow, rain and sleet getting into your shoes and socks is a recipe for disaster for diabetics. You can develop blisters, sores and infections (which are all ulcer risks) when you let moisture build for too long.Dry skin: On the other hand, it is also not ideal for your skin to be too dry. By nature, cold air is very dry. Indoor heating makes the air even dryer by extracting humidity. The lack of moisture in the air dries out the skin - including the skin on our feet. This makes calluses form faster and can lead to issues like cracked heels. And since diabetes impairs the body's ability to heal dry skin and cracked heels, the cracks can easily split open, get infected and turn into a diabetic ulcer.Winter Foot Care for DiabeticsPodiatrists and chiropodists strongly advise individuals with diabetes to take extra care of their feet during the winter months due to the increased risks posed by the elements.If you have diabetes, keep reading to learn the best tips for winter foot care - all recommended by the foot specialists at our Toronto foot clinic.Practice Skin Carehttps://www.youtube.com/shorts/1-Sf43woLLEMoisturizing your feet regularly is one of the most important steps to combat dry, cracked skin. However, our foot specialists also caution against using harsh creams full of chemicals and fragrances - especially if you have diabetes. Opt for medically respected products with natural ingredients, like Gehwol’s Lipidro and Dermal Therapy Heel Care, that replenish the natural amount of moisture in the skin while also healing cracks.Only moisturize your feet after thoroughly cleaning and drying. Check out this ultimate guide to moisturizing your feet to master four easy steps. While you're at it, check out the best foot hygiene routine.Perform Foot Stretches and ExercisesMovement is one of the most effective ways to manage diabetic foot concerns and counteract the impact of cold weather on blood flow. Low-impact cardio exercises such as swimming and walking can assist people in managing blood flow and sensation loss, respectively. Removing the elements of competition and high strain exertion found in other sports, and focusing solely on safety and motion, is a great way to encourage activity.There are also targeted, low-impact and easy-to-perform foot stretches and exercises designed for people with diabetes. The goal is to stimulate blood circulation as much as possible while still considering any physical limitations. Below are three light exercises you can try from home, and while they may be hard to perform at first, practice makes perfect!Toe Curls: Sit with your back straight, feet planted, and use a towel to scrunch your toes and pull it toward you, repeating five times per foot.Figure Eights: Lift one foot while keeping the heel on the floor, move your foot in a "figure eight" motion, repeating five to 10 times per foot in each direction.Single Leg Lifts: Stand with feet shoulder-width apart, hands on hips, and lift your left foot straight out in front, keeping your leg straight and foot flexed, repeating five times per foot.To learn more about these exercises, check out the best stretches and exercises for diabetes.Practice Moisture ControlKeep your feet reasonably dry as much as possible. This may mean changing your socks and shoes several times per day, and thoroughly drying your feet with a towel intermittently. While this can be annoying and easy to forget during the busy winter season, it’s important to stay on top of this with snow, sleet and rain posing an extra risk.It’s important to not go overboard with too much direct heat penetrating your feet. While cozying up by the fire is safe on occasion, excessive heat can cause even more damage to the nerves. This is due to reduced sensation in diabetic individuals, which makes it harder to notice high heat and burns.Below are the best ways to manage excessive moisture during the winter:Wear moisture-wicking socks.Change socks regularly, especially if they get wet.Use foot powders and deodorants.Choose breathable, well-ventilated shoes.Choose shoes made with waterproof fabrics, like GORE-TEX. This fabric uses a membrane with pores small enough to block water but large enough to allow sweat vapor to escape. This creates a waterproof yet breathable barrier, keeping feet dry and comfortable.Dry feet thoroughly with a towel after washing, especially between toes.Avoid tight shoes that trap moisture.Consider insoles with moisture-absorbing qualities.Keep feet clean and dry before bed.Perform Foot InspectionsAt-home foot inspections are a good diabetic foot care measure in the winter (and in general) because they help identify potential issues like cuts, blisters, or signs of infection early, when they're easier to treat.Check for cuts, blisters, or sores: Examine the entire surface of your feet for any visible signs of injury and skin perforation.Look for changes in skin color or temperature: Check for any redness, swelling, or areas that feel unusually warm or cold.Check your toenails and between toes: Look for ingrown toenails, cracked toenails and fungal infections,Try Diabetic SocksCompression stockings are a great way to enhance blood flow to the legs and feet, but they are not recommended for people with diabetes since they can do the opposite and restrict blood flow too much in the arteries. Instead, ask a podiatrist or chiropodist about diabetic socks and if they might work for you. They have several benefits, which are especially useful in the winter, including:Antimicrobial treatment which prevents bacterial and fungal growth.Slightly cushioned footbed for extra comfort and protection.Loose, non-binding top band which rests comfortably around the ankles or calves, allowing more circulation.Moisture-wicking and stretchy material.Smooth toe area to prevent blisters and other skin irritation.Choose the Right Footwearhttps://www.youtube.com/shorts/R7GV0GbKhvQFor diabetes patients, wearing proper footwear in the winter is essential for maintaining foot health.Orthopedic shoes are an excellent choice, as they offer extra cushioning, arch support, depth, elasticity, adjustable straps and ample room to reduce pressure points and prevent blisters or sores.High-quality winter footwear can also be effective, provided it offers warmth, water resistance, and moisture control properties to keep feet dry and comfortable. Here is what you should pay attention to:Waterproof materials: As you already know, materials like GORE-TEX help maintain dryness by utilizing a membrane with microscopic pores. These pores are small enough to block water molecules, but large enough to allow vapor from sweat to escape. This technology effectively prevents external moisture, like snow or rain, from penetrating the footwear, keeping feet dry. The breathability of GORE-TEX also ensures that perspiration from the feet can escape, which prevents a buildup of moisture inside the shoe. This combination of waterproofing and breathability is essential for preventing cold and damp feetAdequate insulation: This is crucial for maintaining warmth in winter footwear as insulation helps lock in warm air and retain body heat. Look for insulated winter shoes and boots that also let you maintain moisture control. And remember to let your feet air out after sweating in your boots all day to avoid excessive dampness.Non-slip soles: For better traction on icy or slippery surfaces to avoid falls.Cushioning and arch support: To provide comfort and reduce strain on the feet, especially when walking for extended periods.Roomy toe box: To avoid friction and pressure on the toes, preventing blisters or sores.Breathable lining: To allow moisture to escape and keep feet dry, reducing the risk of infections.Adjustable closures: To ensure a secure fit without restricting circulation, particularly important for those with swelling or neuropathy.In addition, custom orthotics can provide personalized support, improving foot alignment and alleviating pressure, further reducing the risk of diabetic foot complications.Visit a Foot Specialisthttps://www.youtube.com/shorts/qR3s05lUwycOur top tip for managing diabetic feet in winter? Book an appointment with a foot care provider, like a podiatrist or chiropodist, at a foot clinic.At Feet First Clinic, our chiropodists are trained to:Offer comprehensive education on how cold weather can affect diabetic feet.Provide skin and nail care.Provide wound care.Offer custom orthotics services: assessments, casting, fittings and follow-up guidance.Thoroughly inspect your feet and pinpoint potential issues (this can be difficult to fully achieve at home, since diabetes also affects eyesight).Help you understand what winter boots or shoes you should wear, which you can then browse for at our store. A member of our staff can guide you through our options with a complimentary shoe fitting.Discuss the benefits of products like diabetic socks, orthopedic slippers, moisturizers, and more, which you can then purchase at our store.Contact our Toronto foot clinic to learn how a foot assessment can be your first step toward healthier, happier feet this winter!

November 28, 2024

Whether caused by an injury, circulation problems, or a chronic condition, foot and ankle swelling shouldn't be ignored. In this blog, we'll explore potential causes of swelling, when it might be a sign of something more serious, and how seeing a foot specialist at a Toronto foot clinic can help you get back on your feet.What is Foot Swelling?https://www.youtube.com/shorts/dFZVG-2ymxYThe medical term for foot and ankle swelling is called edema. This term can also be used for swelling in other body parts. It is an accumulation of fluid leaking from small blood vessels into the tissues of the foot and ankle. This causes the area to appear puffy or enlarged.Swelling in the feet often occurs because of circulation issues, injuries, infections, or underlying health conditions. The lower extremities are especially vulnerable to swelling because gravity naturally pulls fluids downwards.The body’s circulatory and lymphatic systems typically manage this fluid, but when they’re not functioning optimally, fluid retention can occur. Your body’s inflamatory response to foot and ankleinjuries, hormonal changes (pregnancy, etc.) and increased blood volume can also lead to swelling.Edema in the feet can range from a mild inconvenience to extremely distressing and debilitating. It can affect your gait pattern (the way you walk), make buying shoes that fit almost impossible, and coincide with other uncomfortable symptoms. You shouldn’t ignore foot and ankle swelling, even if you think you know the cause. This is because:It can get progressively worseIt can signal a health condition you weren’t aware you hadIt can be a sign that a foot injury is more serious than you thoughtIt can lead to other complicationsIt may require prompt treatmentCauses of Swollen Feet and AnklesThere are numerous causes of swollen feet and ankles. Some are mild and going away over time, while others are more severe and debilitating and may require consistent assessments and check-ups with either a physician or a foot specialist, like a chiropodist or podiatrist.If you notice swelling within your feet that is new then discuss with with you physician. Common causes of foot and ankle swelling include:Injury. Sprains, fractures, and strains can cause localized swelling due to inflammation in the injured tissues. To protect yourself, check out the best ways to prevent foot injuries. Infections. Conditions like cellulitis, a bacterial skin infection, can lead to swelling, redness, and warmth in the affected area.Venous insufficiency. This is a term for damaged vein valves and in some circumstances be caused by deep vein thrombosis (DVT) or malformation in the leg veins. General venous insufficiency is common especially as we age. Poor blood flow from the legs back to the heart causes fluid buildup, leading to swelling in the lower legs and feet.Lymphedema. Blocked or damaged lymphatic vessels prevent fluid drainage, causing chronic swelling, often in one leg or foot.Heart, kidney, or liver disease. These conditions can disrupt fluid balance in the body, leading to retention in the feet and ankles.Pregnancy: Increased blood volume and pressure from the growing uterus can cause fluid accumulation, especially in the lower extremities.Prolonged standing or sitting. Sitting in one position OR standing for extended periods can cause fluid to pool in the legs and feet due to gravity. Office workers, restaurant servers, cooks, flight attendants, and more can experience mild swelling simply due to their occupation.Gout. Gout is a type of arthritis caused by high levels of uric acid in the blood, leading to the formation of urate crystals in joints. The result is intense burning pain, redness, and swelling, particularly in the big toe. Improving your diet may be able to help with flair ups. Diabetes: The top of the feet and ankles can swell due to nerve damage caused by diabetic neuropathy.Diet. High sodium diets can cause excessive swelling in the legs.Signs Your Swollen Feet and Ankles May be Serioushttps://www.youtube.com/shorts/dD0T2wUUFdQBelow are some coinciding symptoms that may be tell-tale sign of a health condition. As always, if anything is new, then to see your physician rather than to leave it:Burning sensation. Persistent burning in the feet along with swelling could indicate nerve damage.Redness and warmth. Swelling accompanied by redness, warmth, and tenderness may signal an infection, such as cellulitis, that needs attention.Sudden onset of swelling. Rapid or sudden swelling in one leg could indicate a blood clot or deep vein thrombosis (DVT)s. This condition requires urgent care.Pain: Severe pain along with swelling, especially after an injury, may point to a fracture or ligament damage.Swelling in one foot only: Sometimes localized issues can indicate a more severe and specific problem. Shortness of breath or chest pain. These symptoms can indicate heart or lung issues, like congestive heart failure, and requires immediate medical help.Skin Changes: Discolored, tight, or shiny skin over swollen areas may suggest lymphatic or circulatory issues needing evaluation. Red toes or dark blue skin can signify peripheral artery disease, coronary heart disease, high blood pressure and more. Persistent or worsening swelling. Swelling that doesn’t improve or worsens over time could be a sign of an underlying health condition that needs treatment.When to See a Podiatrist or Chiropodist: Treatmenthttps://www.youtube.com/shorts/IryRcL4JPjIYou should always see a physician or foot specialist if you’re experiencing discomfort in any capacity. Remember: foot issues are not “normal.”Because foot and ankle swelling is usually caused by an underlying medical condition, you should first see your family doctor. They can refer you to the appropriate specialists and run the necessary testing to determine what is causing the swelling. Your treatment options may target edema directly, or they may target the underlying health condition. Once you determine the underlying cause of the foot swelling, a foot specialist or foot clinic can provide solutions to manage and accommodate the condition, so you can live your life as comfortably as possible. Below are some services a foot clinic can offer to help foot and ankle swelling:Compression SocksCompression stockings are a great option for venous insufficiency, pregnancy, fatigue-related swelling, and sometimes even underlying health conditions like lymphadema. They reduce swelling by promoting blood flow and limiting fluid buildup in the lower extremities. A common myth is that they are clunky, noticeable medical devices that clash with your clothing, but they are actually quite fashionable and sleek. Most people will not even realize you are wearing them.You can get standard knee-high socks or even pantyhose, depending on how your activities and how you want to dress them up. You can get a prescription from a physician, and then stop by our Toronto foot clinic, where our certified fitters can measure you and help you select the best stockings for you.As compression stockings can be contraindicated for some conditions (like diabetes and periphery artery disease), it's strongly recommended that you first visit discuss compression stockings with your family doctor if you have any underlying health concerns. Orthopedic FootwearOrthopedic shoes can accommodate swelling by offering several key features designed to provide comfort and support:Adjustable straps and laces. Many orthopedic shoes come with adjustable fastenings that allow for a customizable fit, accommodating changes in foot size due to swelling.Wide toe boxes. These shoes often have a wider, more spacious toe area, which helps to prevent pressure on swollen feet and allows room for expansion.Elastic materials. Some orthopedic shoes are made with elastic or stretchable fabrics, allowing them to gently conform to the shape of the foot and adjust to fluctuations in swelling throughout the day.Extra depth. Orthopedic shoes often have a deeper design, providing more room for foot swelling and preventing tightness that could worsen discomfort.By combining these features, orthopedic shoes can help manage swelling while providing the support needed for optimal foot health.Diabetic Foot Carehttps://www.youtube.com/shorts/4P3UiDSFzr4If your edema is caused by diabetic neuropathy or periphery artery disease, diabetic foot care at a foot clinic should be a part of your monthly routine. At a diabetic foot care appointment, your chiropodist will monitor your foot health. They'll examine your feet to check for sensation, circulation, and check for any potential causes for concerns - like disease progression and worsening circulation issues. Routine diabetic foot care also involves wound and nail care, diabetic foot education, and more. While these practices don’t directly target swelling, they are all interconnected and help reduce the risk of complications that can worsen swelling.Biomechanical AssessmentIf your swelling coincides with an injury and other chronic foot pain, a biomechanical assessment and gait analysis with a chiropodist can help. A chiropodist can then diagnose any underlying muscular or biomechanical issues that are causing or contributing to the foot pain, and make treatment recommendations like custom orthotics. Additional Swollen Foot and Ankle TreatmentsRICE MethodThe RICE method is an acronym for a popular at-home treatment routine for acute foot injuries: rest (avoiding activities that strain the foot), ice (applying cold packs to reduce swelling and pain), compression (using bandages, tape, compression socks, and more to limit swelling), and elevation (raising the foot above heart level to help drain excess fluid). If you're Treatments That Target Underlying Health ConditionsWhen foot swelling is linked to serious underlying health conditions, treatments aim to address the root cause and prevent further complications.For example, conditions like heart failure, managing the condition with medications can help reduce fluid retention and ease swelling. In cases of kidney disease, doctors may adjust medications and recommend dietary changes to help the kidneys function more effectively, reducing the build-up of excess fluid in the body. In some lymphatic conditions, such as lymphedema, may be treated with specialized therapy, including manual lymph drainage to help encourage the movement of fluid away from the swollen areas. Compression therapy is also helpful for lymph conditions.Each treatment is tailored to the specific health condition causing the swelling, and addressing the underlying issue can significantly reduce or even prevent the recurrence of swelling. Regular monitoring and early intervention are key to managing these conditions effectively.https://youtube.com/shorts/2mS-9D7LHq4?si=bOOBryZI6ne5VrtP