How Does My Gait Affect My Life? - Feet First Clinic (2023)

August 19, 2023

Your child is about to return from summer camp and gear up for the school year. As a parent, it's time to shift your shoe guide focus from summer adventures to 2023 footwear trends for the classroom, playground, school gym, and more!This guide will discuss the best 2023 school shoes for kids and other vital foot health tips for children:Know your child's conditionInvest in orthoticsGet the right shoesGet ready for the elementsSizing, sizing, sizingPrepare for gym change roomsImage Credit: Katerina Holmes from pexelsKnow Your Child's ConditionThere are a wide variety of foot conditions unique to children. Knowing if your kid is struggling with one is the first step towards securing quality footwear and the best kids shoes for 2023.Common foot conditions in children include:Pediatric Flat Feet: Most kids have flat feet in their toddler years before arches form by age 5. However, some kids struggle with flat feet for much longer.Arch support is extremely important for little ones with flat feet. Studies show that kids who wear footwear with added arch support enjoy less physical foot pain, improved mobility and even bonuses like faster stair ascent time (although kids shouldn't be running on the stairs at school!).A stability shoe like the ASICS GT-1000 runner, or custom orthotics, are highly recommended for kids with flat feet as the GT-1000 series is for people who overpronate (meaning the foot lands on the outside of the heel, which transfers weight incorrectly and causes pain over time).Sever's Disease: This disease occurs when the growth plate on the back of the heel becomes inflamed. It is common in growing kids, especially young athletes. One of the major risk factors of Sever's disease is having an overactive child exert energy without considering the proper shoe recommendations. Choosing school shoes with a deep-heel cup can help relieve pain.Osgood-Schlatter Disease / Growth Spurts: Running and jumping kids can develop Osgood-Schlatter disease in the knee, which feels like swelling and pain below the cap. It can also sometimes be attributed to growing pains and spurts. You can soothe symptoms by suiting your kids up with shoes with good shock absorption. Shock absorption dilutes the hard ground and gym floor's effect on your child's joints.Pigeon-toeing: Children who walk with their feet pointing inward are pigeon-toeing or in-toeing. Dealing with pigeon-toeing can be tricky because some specialists suggest you shouldn't use corrective shoes until the child is around nine or 10 so they have a chance to naturally grow out of it.ASICS GT-1000 for grade school kids. image credit: asics websiteInvest in OrthoticsFrom flat feet to growing pains, custom orthotics help with most musculoskeletal foot conditions common in children. School floors are notoriously hard and flat, so the extra arch support, shock absorption and cushioning can help with a pre-existing condition and keep it from progressing into more painful territory by putting more strain on vulnerable areas.Get the Right ShoesQuality footwear can make the difference between a painful day at school and a day with some relief and comfort. But how do you know what school shoes to buy for your kids? It may depend on their foot type:Kids with low arches and flat feet that persist after age five should consider a stability shoe like the ASICS GT-1000 for kids. It will correct the overpronation we discussed earlier with extra support in the midsole and arch area and prevent their abnormal gait pattern from causing more discomfort.You should also consider the needs of children with neutral gaits. The ASICS Novablast is built to accommodate growing feet and may be a solid choice for its extra cushioning and energetic bounce underfoot.ASICS Novablast for kids. Image credit: Asics WebsiteSizing, Sizing, SizingSome kids may need to attend a shoe fitting before returning to the classroom. To ensure shoes fit for the whole school year, leave half an inch of room from the toe to the end of the toe box to account for growth spurts. If your child feels like their toes are being squished on the sides, look for shoes with added width.Prepare for Gym Change RoomsWe all know schools are a breeding ground for the common cold. But your child can also contract highly contagious foot conditions like warts, athlete's foot and toenail fungus if they don't protect their feet in the locker rooms and change rooms. To prevent this, ensure your kid heads to school with flip-flops, shower shoes or sandals in their gym bag.Get Ready for the ElementsHopefully, your child already has a pair of theSaucony Peregrinefrom their camp adventures. But if not, it’s never too late! Your kids should always be prepared for mud, rain, sudden light snowfalls, and other weather events. The Peregrine ice is perfect for the fall months leading into winter and shields your child’s feet from moisture while offering an excellent grip on the ground and slippery pavement.Saucony Peregrine for Kids. Image Credit: Saucony Website

July 24, 2023

Heel spursare bony growths on the heel bone that look like small bumps on the heel.Although they can’t be removed entirely withoutsurgery, there are several non-surgical treatment options that can provide heel spur relief and maximize your quality of life.Heel spurs often cause pain and discomfort, especially during weight-bearing activities. The most common form is called a calcaneal spur, which is a bony projection that formsaround the calcaneal bone, the strongest, most significant, and posterior-most bone in the feet.Surgery is only sometimes the best option. Exhausting non-surgical treatment options should come before more intrusive options, especially considering heel spur pain can be managed in several ways. If conservative measures do not provide relief or the pain worsens, you should consult a healthcare professional or foot specialist who can evaluate the condition and recommend further treatment options.This article outlines some non-surgical treatment options and lifestyle changes for heel spur relief.Regular rest and icingResting the affected foot and applying ice packs for 15-20 minutes several times daily can help reduceinflammationand pain. Allowing adequate rest between activities or when your heel spur flares up provides time to reduce inflammation and swelling. Additionally, rest allows the surrounding muscles to rebound and recover so you don’t overstress certain parts of your foot.Pain relief medicationOver-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation associated with heel spurs. However, following the recommended dosage and consulting a healthcare professional is essential.Physical therapySpecific exercises and stretches can help elongate and strengthen the muscles and tendons in the foot, providing relief from heel spur pain. A chiropodist can recommend the proper exercises to incorporate into your routine to help strengthen and stretch the calf muscle, which is often the culprit for heel pain.Regularly performing stretching exercises for the calf muscles and plantar fascia can help relieve tension and reduce pain associated with heel spurs. These sorts of exercises and stretches shouldn’t just be done when you’re in pain. Incorporate them into your daily routine as part of your lifestyle.A chiropodist may alsorecommend treatments such asshockwave therapy, a non-invasive treatment method that uses soundwave pulses. While the name may cause you to assume electrical impulses are at work, they’re actually mild-frequency soundwaves. These soundwaves penetrate through the skin at the site of an injury, which triggers your body to amp up its healing abilities. Very little (if any) pain is involved in the process.Custom orthotics or insertsCustom or over-the-counter orthotic shoe insertscan help support the arch and cushion the heel, reducing pressure on the heel spur and providing pain relief. These inserts can be used in both athletic and everyday shoes. You can supplement your shoes with heel cushions or pads for extra heel relief.Supportive footwearWearing shoes that provide proper arch support, cushioning, and shock absorption can help alleviate heel spur pain. Look for shoes with a padded heel and good arch support. For instance,ASICSprovides a variety of lines of shoes for various foot types.Night splintsWearing a night splint while sleeping can help stretch the plantar fascia and calf muscles, reducing morning heel pain associated with heel spurs. Heel spur pain is typically at its most intense in the morning, and wearing a night splinthelps stretch out your calf, reducing tension on your heel during the first few steps of the day.Weight management and dietMaintaining a healthy weight, specifically aiming to reduce sudden and significant fluctuations in weight, can help alleviate stress on the feet and reduce heel spur pain. Sudden weight changes or changes to diet can put added stress on your feet and legs while your body adjusts. Following a healthy diet while also exercising can help improve the feeling of your feet and body overall.

July 20, 2023

Most of us experience cold feet metaphorically when we’re hesitant and nervous. But your feet can also feel cold to the touch if you suffer from a nerve disorder orpoor circulationcaused by afoot condition. Fibromyalgia,heart disease,diabetesandRaynaud’s diseaseare some of the most commoncauses of chronically cold feet. But knowing why your feet are chilly and clammy 24/7 is only one step towards relief. Let’s look at some of the best remedies for cold feet and how you can achieve optimal foot comfort.Cold Feet RemediesExercises and stretchesCompression stockingsOrthopedic slippersAdditional remediesPhoto by wirestock from FreePik!Exercises and StretchesThe link between circulation and cold feet is clear, so naturally, one of the best ways to keep your feet warm is by practicingfoot exercises and stretches. From stretching and flexing your toes to ankle rotations to writing the alphabet with your big toe — there are dozens of low-impact foot exercises you can try. You can also perform most of these while sitting if you have mobility troubles.Compression StockingsCompression socksmay help with chronically cold feet. Not only do they offer a layer of warmth, but they also work byhelping your blood vesselswork more efficiently, improving your body’s circulatory function. That said, if you have diabetes, you may want to look elsewhere for cold feet remedies, as compression socks may slow diabetic wound healing. They may also have the opposite effect of what diabetes patients need and restrict blood flow.OrthopaedicSlippersOrthopedic slipperscan be an excellent foundation for your feet while lounging around the house – and we’re not talking about flimsy hotel slippers. Most varieties of orthopaedic slippers are snug and encompass the entire foot like a pair of shoes would. Slippers can be made with faux-fur collars, shearling linings, and high-quality uppers and footbeds that all work together to keep your feet toasty.Additional Ways of Keeping Feet WarmIt’s tough to narrow down all ways to heat your cold feet. Here are some more remedies to consider:Try products like heated foot pads or toe warmers.Enjoy a warm foot bath, using a foot soak product fromGehwolto trigger as much blood flow as possible.Speaking of foot baths, establishing a fullfoot care routinewith medicinal moisturizers will take foot comfort to the next level.Ensure yourshoesaccommodate your foot condition and promote a healthy foot environment and breathability.Double up on your socks.Wear waterproof shoes to repel cold water.Remember, chronically cold feet are not a normal experience for most. It’s always best to check in with your chiropodist to ensure your remedies will help your condition.

July 17, 2023

Black toenailscan be an unsightly but under-discussed topic for some individuals. The condition can stem from an injury, an underlying health issue, or ill-fitting shoes. A black toenail is likelya bruise under the nail, called a subungual hematoma.Seeinga black toenailat first glancecan be alarming and uncomfortable, especially for first-timers.Fortunately, the discolouration and potential pain associated with blackened toenails are generally not a cause for concern.While the condition may not always be serious, understanding its possible causes, prevention methods, and treatment options is crucial for maintaining overall foot health and finding relief. Today, we'll focus on black toenails.In this article, you'll learn more about the common causes, treatment options, and prevention tips for black toenails:Causes of black toenailsCauses of black toenails typically fall under three categories: injury, footwear, or an underlying health issue like a fungal infection. Below we dive into the three most likely culprits in more depth.Trauma or injuryStubbing the toe, dropping something heavy on your foot, or repetitive pressure from running or soccer can lead to a black toenail. Repeated pressure or friction to the nail bed can damage the blood vessels under the nail, ultimately creating a black toenail. For instance, marathon runners often get black toenails after running long distances.Ill-fitting footwearShoes that are too tight or do not provide adequate toe room can cause repeated pressure and friction on the toenail. Whether on the job or wearing the wrong shoes for your partaking activity, ill-fitting footwear can be the culprit for black toenails.Fungal infectionSometimes, a black toenail can result from a fungal infection that affects the nail bed.Rare causesIf none of the above apply to you, you shouldn't necessarily rule out rarer causes. In this case, consult a medical professional for a proper diagnosis.Rare causes of black toenails include: Malignant melanoma Chronic ingrown nail Other health problemsTreatment for a black toenailGenerally, black toenails aren't severe and are more of a sight for sore eyes. If you have a black toenail, you can do the following: Observation and self-care: If the black toenail is painless and there are no signs of infection, you can let the nail heal independently. It will typically take several weeks for the discoloured nail to grow naturally. The discolouration could take 6-8 months to disappear as the nail grows and you trim away the culprit. Rest and elevation:Resting and elevating the foot above heart level can help reduce swelling and promote healing. Ice:Applying ice packs wrapped in a cloth to the affected area can help reduce pain, inflammation, and swelling. Pain relief:Over-the-counter pain medications, such as acetaminophen or ibuprofen, can alleviate pain if necessary. Protective padding:You can use cushioned bandages or moleskin padding to protect the affected toe to prevent further irritation. Professional treatment:Sometimes, a foot specialist may need to drain the blood from under the nail to relieve pressure and facilitate healing. Paint your nails: If aesthetics are a primary concern, you can cover the nail with nail polish to hide the visible signs of a black toenail. Just first make sure you don't have any exposed skin or abrasions, as this can then lead to infection.Prevention tips for black toenailsPrevention for black toenails hones in on proper nail care and hygiene and investing in the proper footwear: Invest in your footwear: Ensure that your shoes fit well and provide enough room for your toes to move freely. Avoid tight or narrow shoes that can cause pressure on the toenails. Investing in the proper footwear also means having specific footwear for each purpose - for instance, at work, casually, or while playing a sport. Protect your feet:If you engage in activities that pose a higher risk of a toe injury, such as sports or heavy lifting, consider wearing protective footwear or toe guards. Trim your toenails: Trim your toenails straight and avoid cutting them too short to prevent trauma or ingrown nails. For more tips on how to cut your toenails, read our nail trimming guide. Further, use toenail clippers for your toenails, not fingernail clippers. Maintain good foot hygiene and habits:Keep your feet clean and dry to minimize the risk of fungal infections affecting the nails. Regular inspections: Regularly examine your feet and nails for any signs of damage or discolouration. Promptly address any issues to prevent further complications.If the black toenail is accompanied by severe pain, signs of infection (such as redness, swelling, or discharge), or if it doesn't improve within a few weeks, it's advisable to consult a healthcare professional. They can assess the condition, provide appropriate treatment, and ensure no underlying issues require further attention.

July 10, 2023

Not all foot conditions are associated with pain. Sometimes, the concern stems from the opposite - a lackof feeling. Partially losing sensation or experiencing a tingling feeling in your toes is common. What's occurring is numbness in your toes.Numbness in the toes can be caused by various factors, ranging from temporary issues to more serious underlying conditions. Here are some common causes, prevention tips, and guidelines for seeking medical attention.Causes of numbness in toesSeveral foot and toe conditions may cause numbness in your toes. The condition may be acute or chronic, depending on the onset and severity of pain.Peripheral neuropathyDiabetes, vitamin deficiencies, or nerve compressionoften causedamage or dysfunction of the peripheral nerves (nerves outside of the brain). When the peripheral nervous system doesn't work as intended, you can experience numbness in your hands, feet, and toes. The main symptoms include a burning or sharp sensation or a gradual onset of numbness or prickling. You may also experience pain in random non-painful scenarios, like using a blanket, putting on socks, or standing up.Nerve compressionNerve compressions in the foot, like tarsal tunnel syndrome or Morton's neuroma, can cause numbness in the toes.Tarsal tunnel syndrome occurs when the tarsal tunnel is compressed. Imagine squeezing a casing of wires: The more pressure against the case, the more stress is put onto the fillings inside. In this case, those would be the nerves, arteries, and tendons inside. Tarsal tunnel syndrome (TTS) is caused by posterior tibial nerve compression as it travels through the tarsal tunnel.Meanwhile, Morton's neuroma is a nerve compression that targets the area at the base of the toes. The most common site is at the ball of the foot between the third and fourth toes. As this nerve is thicker than its surroundings, it's at a greater risk of being blocked, which can cause numbness in the toes. You may feel a numbing sensation or like you have a pebble in your shoe.Poor circulationYou may experience numbness in your toes due to reduced foot blood flow. For instance, peripheral artery disease (PAD) occurs when blood vessels narrow or are blocked, generally by the buildup of fatty plaque in the arteries.Raynaud'sThose who have Raynaud's may experience numbness in their toes, especially in cold temperatures or times of stress. In Raynaud's disease, blood-supplying arteries narrow, whichreduces blood flow to the area. The most common visible symptom of Raynaud's is your skin turning pale or blueish.FrostbiteFrostbite is an injury caused by freezing the skin and underlying tissues. Your skin becomes cold and red, then numb, followed by hardening and paleness. Depending on the severity, you may experience frostnip (the early onset of frostbite, or superficial) or deep frostbite, which involves more severe stages of nerve damage.Herniated discA herniated disk is a nerve impingement in the lower back. When the nerve is pinched, it can radiate numbness down the leg and into the toes. Disk herniation is often the result of ageing and wear and tear over time.Injury or traumaAcute injuries, like foot or toe injuries, can cause nerve damage and numbness. Acute injuries may include broken bones, sprains, or fractures.Prevention for numbness in toesPreventing numbness in your toes involves a holistic approach to healthy habits, investing in your feet, and practicing good posture. Here's what we recommend for preventing numbness in your toes: Adopt a healthy lifestyle: Proper nutrition, regular exercise, and managing conditions like diabetes can help prevent peripheral neuropathy and circulation problems. Supportive shoes:Invest in high-quality footwear made for your foot and its use. Wear specific shoes for the activity if you're playing sports, or work shoes, depending on your profession. Shoes should provide adequate arch support, protection, as well as cushioning. Avoid prolonged pressure on your legs and feet: Avoid sitting or standing in the same position for excessive periods, as it can lead to nerve compression and reduced blood flow. Practice good posture: Proper posture and ergonomics can help prevent nerve compression in the lower back. Consider investing in a standing desk or a good chair or revamping your at-home office if you need to improve your posture.When to see a specialist for numbness in toesProactively seeing a doctor when you experience numbness in your toes is recommended. It's challenging to replicate getting a proper diagnosis, determining the cause, and building a treatment plan at home like you would with a doctor or foot specialist.However, notall conditions or pain require seeing a specialist. So, how do you know when to see a doctor or foot specialist? Below are a few scenarios for numbness in the toes in which we recommend booking an appointment: Chronic or persistent numbness: If numbness in the toes persists for an extended period, despite self-care measures, you should seek medical attention. Progressive symptoms: If the numbness worsens over time or spreads to other areas, it's essential to consult a healthcare professional. Pain or difficulty walking: If numbness is accompanied by severe pain or difficulty walking, there may be a more serious underlying condition requiring evaluation by a specialist. Traumatic injury:If numbness follows a foot or toe injury, seeking medical attention to rule out nerve damage or fractures is advisable. Associated symptoms: If numbness is accompanied by symptoms elsewhere or the symptoms begin to differ, for instance, muscle weakness, loss of coordination, or other neurological symptoms, it should be evaluated promptly.If you are experiencing any of the above symptoms, you should first visit your family doctor. Your family doctor can order the testing required to properly diagnose (or rule out) potential causes of your toe numbness.

July 3, 2023

Top of foot pain can be tricky since many muscles and tendons pass through the upper part of your foot. Plus, pain can be felt in multiple places. Top of foot pain can be localized towards your toes or uncomfortable closer to your ankle.Fortunately, there are several effective remedies for top-of-foot pain, some of which can be done at home. There are also instances where seeing a specialist for a proper diagnosis and treatment plan is more appropriate. But first, reducing top-of-foot pain involves determining the underlying cause.In this blog post, you'll learn more about common causes of top-of-foot pain, potential remedies, and guidelines for consulting a specialist if necessary.Causes of top of foot painTop of foot pain has several causes, from cracked bones to damaged tendons. Find a list of common causes of top of foot pain below.Extensor tendonitisExtensor tendonitis is inflammation of the extensor tendons, which helps lift your toes and support your ankle. When the extensor tendons are damaged, likely due to overstressing them, you may experience a flare-up of pain and discomfort.Metatarsal stress fractureSmall cracks in the foot bones may be the cause of your pain. Stress fractures can stem from overuse or high-impact activities or could result from acute trauma, like if you dropped an object on your foot orstubbed the top part of your foot.Sprained ligamentOverextending or tearing the ligaments supporting the top of the foot, usually from an injury or trauma, may cause top-of-foot pain.Dorsal compression syndromeDorsal compression syndrome occurs when the nerves on the top of the foot are pinched. Typically, your nerves may pinch whenyour foot flattens(when your arch collapses or lowers to the ground), adding pressure to your bones and the top of the foot.ArthritisOsteoarthritis or rheumatoid arthritis can cause pain and inflammation in the joints of the foot. Osteoarthritis in the joints can also cause bone spurs on the top of the foot, namely the first metatarsophalangeal (MTP) joint.Remedies for top-of-foot painTreatment for top-of-foot pain varies as discomfort may be isolated to 1-2 areas, or you may experience pain in a larger area of the foot. Treatment also depends on the cause, as well as for how long you've been experiencing symptoms. Remedies for top-of-foot pain include the following: Rest and ice:Reduce strenuous activities or anything that aggravates the top of your foot. If it hurts, you're likely not making the condition any better. When you find pain subsides, ease back into activity accordingly, depending on the rest length. Add ice packs to the affected area for 10-15 minutes daily or until swelling and pain subside. Elevation:Elevate your foot above your heart (for instance, when lying down, elevate your feet above the level of your head) to reduce swelling and promote healing. Pain relief:Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation. Supportive shoes: Invest in high-quality footwear made for your foot and its use. Shoes should provide adequate arch support, protection, as well as cushioning, and should accommodate your gait pattern and foot type. You should also wear specific shoes for the specific activity you're doing when wearing the shoes. Custom orthotics: Custom orthotics or over-the-counter inserts can provide additional support and alleviate discomfort. Orthotics aims to correct common biomechanical issues like flat feet or high arches to better distribute weight across the foot. Gentle stretching:Light stretching and exercises improve flexibility, relieve tension, and promote better blood flow to the area.When to see a specialist for top-of-foot painProactively seeing a specialist when you experience pain is recommended. It's challenging to replicate at home getting a proper diagnosis, determining the cause, and building a treatment plan like you would with a foot specialist.However, notallconditions or pain require seeing a specialist. We recommend booking an appointment if you experience any of the following signs or symptoms: Sharp pain and swelling:If the pain is intense or accompanied by severe swelling, it's advisable to consult a healthcare professional. Persistent symptoms: If you continue to experience symptoms like pain or discomfort and don't see signs of improvement after a week, you may benefit from seeing a specialist. Difficulty walking: You may benefit from seeing a specialist if light activity or walking is unbearable. Traumatic injury: Getting evaluated is essential to rule out fractures or severe damage if the pain results from a specific injury or accident. Pre-existing conditions: If you have a history of foot problems or conditions like diabetes, it's best to consult a specialist to ensure proper management.