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.

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.

October 14, 2024

There are many at-home and natural remedies for foot pain that work, but there’s no denying the importance of foot exams with a top Toronto chiropodist. Some conditions require foot check-ups throughout the year and your foot clinic visits can make a big difference in not only your comfort levels, but your long-term health. Let’s take at what you can expect at a foot clinic appointment and why you should get your check-ups.What You Can Expect at a Foot ClinicThis depends on if you’re visiting your foot clinic for the first time or are following up with a specific service, such as a custom orthotic casting and fitting or a medical pedicure.At Toronto’s Feet First Clinic, your first foot check-up—an initial foot assessment—helps determine your unique needs. It’s your chance to discuss any concerns so your chiropodist can tailor the care to what matters most to you. Many people schedule one if they have persistent foot pain, but you may also do it for diagnostic purposes, footwear recommendations and more.Why Schedule Regular Foot Check-ups?Regular foot care is mandatory if you have diabetes. Studies show that neglecting your feet and failing to visit your foot specialist may lead to infections, ulceration and limb loss. While they sound extreme and scary, chiropody services can help you prevent these problems.Chiropodist visits for diabetes include full examinations (particularly to assess for neuropathy), nail and skin care, wound debridement, and more. Some experts recommend coming in every 4-6 months, but this may be more or less, depending on your condition.Foot check-ups are also a must for anyone with arthritis, circulatory issues, a history of strain injuries like plantar fasciitis, chronic fungal infections, to name a few. They’re especially important as we get older. But really, anyone can benefit from a little foot TLC—whether you're on your feet all day or just looking to prevent future problems, regular check-ups help keep your feet healthy, pain-free, and ready to go wherever life takes you!An annual foot assessment is also a great preventative form of self care, like a wellness check for your feet. You don’t have to wait until you notice symptoms — assessments can catch early signs of the most common foot issues before they become painful.

October 10, 2024

Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article!Cracked HeelsAs summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form.One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic.It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels.Fungal InfectionsYou may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall?It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting.While you’re at it, learn all about the best foot hygiene here!Musculoskeletal Foot ConditionsMusculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable.Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain.Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings).BlistersAutumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort.To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.

October 7, 2024

Many people don’t know what goes into their custom orthotics – not just the materials, but the technology that creates a comfortable orthotic. In this post, learn about all the different accomodations and orthotic customizations available to make your feet happy!https://www.youtube.com/shorts/IBXAXoUouFY?feature=shareWhat Are Orthotic Customizations and AccomodationsAdditions and Accommodations are very common parts of custom orthotics. They are used if a normal over-the-counter insole just won’t cut it. For example, if a patient has a neuroma or a misaligned gait, an orthotic without custom support won’t have anywhere near the same effectiveness. Here is a list of the most common orthotic customizations and accommodations for custom orthotics.Heel ModificationsFirstly we have heel modifications. These are some of the most common additions to keep your feet comfortable and supported:Cushion – Adds additional padding and shock absorption on the heel. Heel cushions cover the whole heel. Cushioning the heel is helpful for a variety of foot conditions, like plantar fasciitis and arthritis. It essentially reduces the strain and impact of your step. Lift – Heel lifts can balance out differences in leg height and to prevent overpronation or supination. They can also be used to help with Achillies tendonitis. They're made of a harder material for balance. Hole – Heel holes are used to help with heel spurs. Cushioning can be added to increase comfort and distribute pressure in the heel.Seat – A Heel seat gives the patient more control if they overpronate. It's designed to hold the fatty tissue under the calcaneus in place.Metatarsal ModificationsThese orthotic customizations are designed to take pressure off of your metatarsals (the ball of your foot). They are helpful for anyone experiencing foot pain at the ball of their foot just below the toes.1st Ray Cutout - Helps to offload pressure off 1st metatarsal head (the big toe). This is used to help with bunions and arthritis.2-4 Metatarsal Pad – This is a teardrop shaped pad that sits below the metatarsals. It takes some of the load off the metatarsals by offloading pressure at ball of foot and elevating the second, third, and fourth metatarsals.Metatarsal Bar – This is similar to 2-4 metatarsal pads, but has more surface area and offloads more pressure from the metatarsal heads. It can provide more stress relief in some cases.Neuroma Pad – This is a small pad that sits between metatarsals and spreads them apart. It is designed to correct the transverse arch and help with pain in the metatarsals. As the name suggests, it is can help people experiencing a Morton's neuroma.Arch SupportMoving on, we have arch support, which is important for everyone - regardless of whether you have a foot condition - but moreso for people who struggle with plantar fasciitis and arch pain.Arch Pad – Additonal support on the arch for patients who need more arch support.Fill – Arch fills make the orthotic more rigid. This is used to help the orthotic to support more weight. It can also be used to help somewhat with controlling the midtarsal joints.Additional AccommodationsFinally, we have modifications that don't really fit into the previous categories. These are all very common additions that are often put in orthotics:Morton’s Extension – Extra length under 1st metatarsal to keep it rigid. It helps during the push off phase of gait and can be rigid if patient has hallux rigidus or limitus. It immobilizes and offsets pressure on the first met joint.Reverse Morton’s – This increases the mobility of the first met joint. The pad sits under the 2nd to the 5th met head and ends before the first.Dancer Pad – Offloads the ball of the foot. It works by taking weight off of the big toe joint and dispersing it.Scaphoid Pad - This is used to help support the mid and back foot. Helps take pressure off the joints and bones in the arch.While these are the most common accommodations found on orthotics, there are many more! To learn more about how orthotics can be modified and customized to suit your unique foot needs, check out this Website.What Orthotic is Right For Me?A licensed chiropodist can determine what orthotic customizations and features are best for you. The chiropodist would first do a biomechanical assessment and gait analysis. They'll then diagnose your foot condition and make recommendations. Remember - orthotics are just one part of the equation when it comes to treating foot pain. While they can be beneficial for many common foot conditions, it's recommended to also explore other treatment options first, like supportive footwear, exercises and stretches.If your chiropodist recommends orthotics, they'll discuss the different options and customizations available, and which ones will work best for your foot condition. They'll also take into account your activities and the footwear you'd be wearing the orthotics with. The chiropodist will then take a 3D scan of your foot and send it off to the lab to make your orthotics. You would then see the chiropodist a few weeks later for a fitting appointment, at which time the chiropodist will check that the orthotics are constructed properly and working the way they should. If everything checks out, you can take them home! We also recommend coming back about 6 to 8 weeks after your fitting for a follow-up appointment to see if your orthotics are helping with your foot pain. If they aren't, the chiropodist can modify the orthotics.https://www.youtube.com/shorts/pO5oWb6S5MA?feature=share

October 3, 2024

Are you wondering how much you need to invest in your kids’ foot health this fall? Not sure what all the fuss is about over getting the best fall shoes for children? While it may seem like your child’s summer shoes can last a little while longer, it’s important to take their foot health needs seriously and make sure they're set up for the fall. We’ve crafted this parent's guide to kids’ shoes in the fall to help you out! Keep reading to learn the main reasons why proper footwear for kids is essential during this beloved season.3 Reasons Why Your Kids Need Fall ShoesThey support back-to-school activitiesThey protect feet from the elementsThey provide support for growing feetSupport Back-to-School ActivitiesRemember the excitement of getting a new pair of athletic shoes every year before that first day of school? Well, there’s a reason your parents did that for you!Many kids up their activity game during back-to-school season. The excitement of reuniting with friends, outdoor recess time, extracurriculars and gym class are all contributing factors to this healthy boost in physical activity. Thus, comfortable athletic shoes for children land inside the fall shoes realm.The best shoes for kids should encourage proper gait patterns. They also feature cushioning for shock absorption, which reduces stress on growing bones and joints during activities like running and jumping. Additionally, supportive footwear can prevent common foot problems such as blisters, calluses, and ankle injuries, the latter of which is a common injury for kids.It's important to ensure shoes have a snug (but not tight!) and secure fit, breathable materials, and a durable outsole for safe performance and comfort. If your child's shoes put pressure on the side of their feet, opt for wide-width shoes. Protect Feet From The ElementsShoes are always designed with seasonality in mind, and just like you need new fall boots, so do your kids.One of the reasons is the slowly declining temperatures and damp, cold conditions. While September and early October are often pleasant weather-wise in Toronto, November can bring sudden frigid air and freezing rain. Wearing the wrong shoes in this weather may cause foot problems like chilblains, or small, itchy swellings caused by poor circulation in response to the cold. Studies show it often targets teenagers.Additionally, shoes designed with weatherproof materials and proper ventilation help ward off bacteria and fungi.Lastly, fall shoes for children correlate with FALL prevention. Colder weather + rain = slippery sidewalks and even black ice formation. For these, your kids need boots with a solid grip.Provide Support For Growing FeetDid you know that children’s bone, muscle and joint growth continues until they reach their early twenties? Child foot development is both fascinating AND fast paced, so you need to keep on top of your child’s needs and assess how much their feet have grown or changed shape when the fall season rolls around. Properly fitted shoes with arch support and cushioning are crucial during growth phases to ensure healthy foot alignment and prevent long-term issues.Likewise, teaching good footwear habits during the foot development phase sets your child up for success! Wearing ill-fitting shoes now can lead to problems in their adult years, and may even cause deformities like bunions and hammertoes decades down the road.Here are our top tips to make sure your child's shoes fit properly:When putting shoes on, get your kid to kick their heel back before lacing or strapping up the shoe. This puts their foot is in the proper position, with the heel in the heel cup and the arch lined up with the arch support. Then use the laces or straps to secure the foot into that position. This will ensure your kid's foot doesn't slide forward when they walk, and also allows you to properly gauge their toe room. If your kid's shoe isn't put on properly, you won't be able to determine whether it fits.Leave about 1 cm of toe room at the end of the shoe. While it's good to leave growing room, it's important not to leave too much room. Otherwise, the shoe will slip and slide around your child's foot and not be secure. And a shoe that's not secure won't provide good support. If you see a gap at the back of the shoe or the shoe moves as your child walks, go down half a size, or make sure the shoe is put on properly (see above).Use the laces to adjust the width and fit. If your child feels pressure on the sides, try loosening the laces. Don't pull the laces too tight. Instead, gently adjust them to the width of your child's feet. If the shoe still feels tight and there's enough room at the end of the shoe, look for a wide width shoe. Don't size up if there already is enough room at the end; you'll just end up with a long narrow shoe.

September 30, 2024

It's time to refresh your wardrobe with the latest fall footwear trends! While staying stylish is important, it's equally crucial to ensure your feet remain safe, comfortable, and healthy throughout the season. In this guide, we’ll explore the best shoe types and features that offer protection from the elements and minimize foot pain.The Best Fall Shoe StylesJust because safe fall shoes are practical, it doesn’t mean they can’t be fashionable. While shopping, look for designs that complement your wardrobe while still offering the comfort and protection you need. You also need to make sure your shoe always corresponds properly with your activity of choice. Also, consider specific needs: from seniors to children to construction workers, every foot is unique.Fall shoe styles for this season include:Foot-friendly fall ankle boots for everyday wear. These can be simple in style and include laces or easy slip-ons made mostly of leather with pull-tabs or pull-loops. But, there are also versions designed for fall adventures and challenges with extra shock absorption and waterproofing.Speaking of shock absorption and waterproofing, this also applies to running shoes and athletic shoes for fall. Look for extra traction to prevent falls and foot injuries on slippery wet surfaces and on your favourite trail excursions.Our top picks are the Saucony Excursion GTX or the ASICS Gel-Sonoma. They're both hiking shoes with great grip and cushioning. They have a Gore-TEX upper, which is both waterproof and breathable. The Saucony Excursion GTXHeeled or platform boots that pair with your favourite dressy attire. Combat boot with an elevated sole, like the Clarks Torhill Rise, are on trend. These boots are out there, and waiting to be worn with your best duds!Brand That Make Healthy Fall FootwearOur downtown Toronto foot clinic carries only the best-of-the-best trendy and comfortable shoes. These may rotate sometimes, so be sure to stop by or call to ask what we have in stock. We often carry these brands that make first-rate fall footwear:Saucony: A great source for waterproof hiking shoes to keep your feet dry in wet conditions.ASICS: Another great option for waterproof hiking shoes. They also make waterproof running shoes. Ara: Ara makes stylish cushioned dress shoes, waterproof ankle boots and winter boots for when the weather starts to turn.Clarks: Clarks carries an array of fashionable boots.Mephisto: Mephisto's All Rounder collection has a variety of ankle-hiking boots, like the Nigata-TEX and Satika-TEX. They also have some great waterproof walking shoes that are perfect for fall. More Fall Footwear Essentials to Consider:Shoes may steal the spotlight in fall footwear, but they’re not the whole show. Here are more fall must-haves:Orthopedic slippers you can wear inside: These are great for people with musculoskeletal conditions like plantar fasciitis, Morton’s neuroma, metatarsalgia, and more, because they often have moulded foot beds and deep heel cups to provide arch support.One example is the Aetrex Mandy (below).Custom orthotics or insoles to wear with your footwear:. Check that your fall shoes have removable footbeds to accommodate these.Compression stockings to stimulate blood flow and keep your feet extra toasty.Moisture-wicking socks to control foot odour and ward off fungal infections.