The Benefits of a Foot Bath: Relaxation and Beyond - Feet First Clinic (2024)

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.

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.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 veins, often caused by deep vein thrombosis(DVT) or malformation in the leg veins. 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.Medications. Certain drugs, like blood pressure medications (i.e.: calcium channel blockers such as Norvasc), steroids, or NSAIDs, can lead to fluid retention and swelling.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.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: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 accomodate 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 conditions like heart failure, managing the condition with medications such as diuretics 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. Liver disease may require a combination of treatments to manage the condition, such as medications to control fluid buildup and close monitoring of sodium intake.In some cases of severe venous insufficiency, procedures like sclerotherapy (treats vein malformation) or surgery may be necessary to improve blood flow. Similarly, 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.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.

November 14, 2024

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

November 7, 2024

Foot odor is a frustrating problem; it goes to show that non-painful foot conditions can be as life altering as painful ones. There are many foot odour myths floating around the internet. In this article, we'll break down some of the most common foot odour myths, and give you the facts about foot odour causes and how to prevent it.6 Myths About Foot Odour:Only People With Sweaty Feet Have Foot OdourFoot Odour Always Means You Have a Serious Health ConditionAll Foot Odour Smells the SameGoing Barefoot Helps Eliminate OdourIf You Have Foot Odour, you Aren’t Showering or BathingFoot Odour Only Happens in Hot WeatherMyth 1: Only People With Sweaty Feet Have Foot OdourFoot odour, also known as bromodosis, is the unpleasant smell that comes from the feet due to a combination of sweat and bacteria. The feet have numerous sweat glands, which produce moisture to regulate temperature and prevent skin from drying out. Plantar hyperhidrosis is the medical term for excessively sweaty feet. Sweat is a major contributor to foot odour and provides the moisture needed for it to thrive, however, other factors are also at play. The Main Causes of Foot OdourGeneral bacterial buildup and everyday life! (wearing shoes all day long, etc).Fungal infections: Conditions like athlete’s foot can lead to odour as fungi produce waste products during growth.Diet: Certain foods, like garlic and onions, can affect sweat composition and lead to a noticeable foot odour.Health conditions: Conditions other than plantar hyperhidrosis can cause foot odour, including diabetes, particularly when ulcers and wounds omit a strong smell. Other conditions include thyroid disorders (they may cause excessive sweating) or kidney and liver issues.Footwear material: Shoes made from non-breathable materials trap even normal sweat production, increasing moisture and bacterial growth. Preventing foot odour often means choosing breathable, waterproof shoes.Hormonal changes: Puberty, pregnancy, or menopause can contribute to foot odour.https://www.youtube.com/shorts/1aaNATnXvWwFoot Odour Myth # 2: Foot Odour Always Means You Have a Serious Health ConditionIt’s true that one of the causes of foot odour can be an underlying health condition, but that doesn't mean it's serious. The most common cause of foot odour is a general build up of sweat and bacteria that you can tackle yourself.Foot odour is often caused by everyday factors like wearing shoes made from non-breathable materials or not changing socks frequently enough. In most cases, simple steps like improving hygiene, airing out shoes, or using foot deodorants (sprays, powders or creams) can help control the smell.While it's important to be mindful of persistent odour or other accompanying symptoms, the vast majority of foot odour issues are easily managed with at-home care and do not indicate a serious health condition.https://www.youtube.com/shorts/aFdZ042koMEFoot Odour Myth # 3: All Foot Odour Smells the SameFoot odour can vary significantly based on several factors, including the underlying cause, personal hygiene, diet, and the type of bacteria or fungi present. For example, open wounds and sores will smell different than smelly, sweaty shoes.Here are some common smells: Sour: Often caused by bacteria breaking down sweat, resulting in lactic acid production.Musty: May be associated with fungal infections or warm, moist environments.Vinegar-like: Often linked to sweat and potentially neglectful hygiene.Ammonia: May indicate dehydration or a dietary imbalance.Rotten: This odour can be a sign of a more serious infection.Foot Odour Myth 4: Going Barefoot Helps Eliminate OdourWhile going barefoot might seem like a good idea for reducing foot odour, it can actually have the opposite effect in some cases. While it’s always good to air out your feet, going barefoot outside exposes your feet to various surfaces that may harbour bacteria and fungi. Walking on dirty or damp surfaces can lead to the accumulation of these microorganisms, potentially worsening foot odour.In fact, foot fungus (one of the most common causes of foot odour) is often caused by walking barefoot in public places.Additionally, sweat can still pool in the crevices of your feet without socks and shoes, allowing bacteria to thrive. Instead of eliminating odour, going barefoot may introduce new sources of smell. Wearing breathable footwear and moisture-wicking socks and changing them regularly is a much better idea.Myth 5: If You Have Foot Odour, You Aren’t Showering or BathingThis is completely untrue since foot odour is often linked to other conditions like plantar hyperhidrosis and fungal infections. Therefore, foot odour is is a symptom rather than a cause. It also often develops throughout the day, so you can shower every morning and still experience smelly feet when you get home at night.That said, you should pay more attention to foot-specific hygiene and clean your feet frequently. Check out this blog article on foot hygiene tips to learn what to do.Myth 6: Foot Odour Only Happens in Hot WeatherFoot odour is commonly associated with hot weather, but it can occur year-round, regardless of the temperature. While warm conditions can exacerbate sweating and create a breeding ground for bacteria, factors such as personal hygiene, footwear choice, and lifestyle also play significant roles in foot odour.For example, wearing insulated shoes in fall or winter weather can trap moisture and heat, leading to odour even when temperatures are low. Additionally, individuals who sweat excessively—regardless of the season—are more likely to experience foot odour. Therefore, it’s essential to maintain proper foot care and hygiene practices throughout the year to prevent odour, not just during the warmer months.

October 31, 2024

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet.5 Expert Tips to Prevent Foot PainMaintain Daily Foot CarePerform Light Foot Exercises and StretchesWear the Right FootwearConsider Your LifestyleSee a Foot Specialist1. Maintain Daily Foot CareDaily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement.To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body.Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain.Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic.2. Perform Light Foot Exercises and Stretcheshttps://www.youtube.com/shorts/AsuUXJYnUmQFoot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments.Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet.For more specific guidance, take a look at these targeted exercises for common foot conditions:Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed.Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis.Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores.Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion.Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient.3. Wear The Right Footwearhttps://www.youtube.com/shorts/xl6cE3oxDuEMany people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain.There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. SupportYour feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas.FitIll-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction.To see if your shoes fit properly:Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits.ActivitiesSelecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tearLastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time.4. Consider Your Lifestylehttps://www.youtube.com/shorts/Y9kriXz1dL4Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet.As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating.Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility.Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end.By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain:5. See a Foot SpecialistThe best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following:Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.

October 28, 2024

Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold.5 Ways Cold and Wet Weather Can Impact Your FeetDry, cracked skinSkin conditionsReduced circulationStiffness and joint painWinter-related foot conditions1. Dry, Cracked Skinhttps://www.youtube.com/watch?v=1-Sf43woLLEOne of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels.The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue.This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture.It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today!2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction.As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises.Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention.Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer.3. Skin Conditionshttps://www.youtube.com/shorts/xZ4RQwPmCzgIt might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges.Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit!And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile.Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it.When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection.4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgcoCold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber.This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring.5. Winter Related Foot ConditionsWinter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly.Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm.Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.

October 17, 2024

Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today!Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_)Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.Sit or stand comfortably and place the ball under your foot.Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes.Switch to the other foot.Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_)This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness.Sit with your legs extended in front of you and your back straight.Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds.Release and repeat 2-3 times, focusing on a slow, controlled stretch.(Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch.Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_)Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.Stand with your feet flat and toes planted firmly on the ground.Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor.Repeat the movement 10-15 times, focusing on control.Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_)This stretch helps strengthen your ankles and can improve general mobility.Sit or stand with one foot lifted slightly off the ground.Rotate your ankle slowly in large circles, first clockwise, then counterclockwise.Repeat 10 times in each direction, then switch to the other ankle.Calf Stretch on a StepA great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance.Lower your heels slowly below the step, feeling a stretch in your calves.Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times.Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_)This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.Place small objects (like marbles) on the floor in front of you while seated.Use your toes to pick up each object and drop them into a nearby bowl or container.Repeat with both feet, aiming for 10-15 picks per foot.