So you have planned to take your family to Disneyland! You are super excited for the trip but are wondering if you will survive all the walking! As an annual patron of Disneyland I can tell you that you will if you prepare correctly. Yes, it is A LOT of walking but it doesn’t have to ruin your feet or your trip. Here are my tips to get your feet in shape for Disneyland, or any other vacation that requires a lot of walking.

Train For The Walking

You wouldn’t run a marathon without training right? Well, Disneyland is not as extreme as a marathon but it will be tougher to manage if you don’t work up your steps. So get out there and start walking and increase your distance a bit per day. It’ll be best to start at least a month before your trip if you can. Also, unless you are bringing a stroller you will most likely need to carry some sort of backpack for your necessities. Bring along your backpack so you can get used to it’s weight.

Break In Your Shoes Beforehand

Be sure to bring comfortable, supportive shoes and at least 2 pairs. Yes, 2 pairs because you will want to have an extra “fresh” pair to switch into that isn’t compressed from all the walking from the days before. If you wear custom orthotics, be sure to bring those as well. Under no circumstances should you bring new shoes to the park. You would not want to waste a magical Disney day being having foot pain or blisters.

Take Breaks Throughout the Day

There are many areas to put your feet up at Disneyland. They have incorporated many seating areas outdoors and indoors. These areas are shaded and air-conditioned. Take advantage of these by taking many breaks during day to rest your feet. Another good option is to ride the train around the park. It’s scenic and you can rest for 20 minutes. Sometimes that is all you will need to be ready to go again.

Stay Hydrated

Staying hydrated will help you maintain your energy levels as well. There is no need to pay for bottled water either. There are many water bottle refilling stations all over the park. Be sure to pack one and keep it in your backpack.

Elevate Your Legs Afterwards

After you return from the park and if you have sore feet be sure to spend some time with your feet up. The higher you put them the better. A good way to get relief is to lie by a wall and put your legs up against the wall to get your feet higher than your heart for a while. You can do this while watching TV or reading a book. Elevating your feet higher than your heart will help with swelling and improve circulation.

Stretch

A good stretch can do wonders. Stretch after you get home and also before bed. Muscles can stiffen after lying around for a few hours so be sure to stretch your body during the evening. A good time is after a shower when your muscles are warm.

Follow these tips for a comfortable and magical vacation at Disneyland. If you need custom orthotics or ankle/knee braces place contact us for an appointment.

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Bunions are a bony protrusion, or bump, that forms at the point where your big toe and foot meet. They start off small and you might not even notice them. They may begin as a small sore or bump but over time they can grow into painful protrusions that can become increasingly inflamed and swollen. Eventually, they will interfere with daily mobility and you may need to have surgery to remove them. However, with early intervention you can slow down the progression of bunions

How Do I know If I Have Bunions?

You feel joint pain or pressure around your big toe
You are starting to get corns or callousesHaving flat feet
Your big toe is starting to move inwards
The area around your big toe is swollen and painful

How Did I Develop Bunions?

Many people get bunions but if you bunions run in your family you are more likely to develop them. Some more risk factors include:

Having hypermobile feet
Having a  foot injury or repetitive stress
Having flat feet
Wearing poor fitting shoes, especially high heeled shoes

How Can I Slow Down Bunion Growth?

One non-invasive way to slow bunion growth is with custom orthotics. These customize show inserts improve your balance and alignment by dispersing your weight and pressure more evenly. By keeping your feet in proper alignment, further structural damage to your feet is prevented. At the same time, custom orthotics will also provide relief from bunion pain. Please contact our office or fill out this form to book an appointment.

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If you have a job where you stand for long periods of time then I’m sure you have felt heel pain before. It becomes taxing on your body because often you are not able to get enough rest as you need to stand again the very next day at your job. Therefore, heel pain is very common among standing jobs.

It might seem strange but walking for an hour is actually easier on your ligaments, tendons and muscles. This is because while you walk your legs alternate and get a short “break” between steps where they aren’t supporting your body weight. However, when you are standing still your muscles need to stay constantly engaged, while supporting your body weight, to keep you upright.  Secondly, while standing the heart has a more difficult time pumping blood to the feet and legs which results in less oxygen and reduced circulation.

So what can you do if you need to stand all day for your job? Here are some ways to make standing all day less painful.

Take Frequent Breaks

Try to take scheduled breaks, and spend them off your feet as much as you can. If you aren’t able to and your feet are hurting, try shuffling or walking in place to give your muscles and ligaments small rests throughout the day.

Stretch

Stretching is a simple way to make a big impact on how your feet feel after standing all day. While on your breaks, stretch your heels, calves, and even your toes to strengthen the muscles and ligaments involved in standing. Be consistent with this practice and you’ll have stronger, more flexible feet and legs that can stand up to long periods of time on your feet.

Try Orthotics

If you are on your feet a lot then orthotics can be very helpful. Standing for long periods of time can flatten and strain the arch, resulting in heel pain or Plantar Fasciitis. By lifting the arch back to an optimal position, applying targeted acupressure, and soothing cushioning you can stave off damage while simultaneously relieving pain and discomfort.

Wear Comfortable Shoes

This one seems like a no brainer, but a good pair of shoes is absolutely critical for comfort while standing. Choose shoes that fully support your heel and ankle, have a thick sole, and arch support.

If you are experiencing heel pain, we can help. Contact us for an appointment today.

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The pandemic has changed life for many Canadians for over a year now. While the restrictions have been slowly loosening, people are still spending much more time at home than ever before. Previously, people went out to work, socialize, run errands, dine at restaurants and other personal interests. Nowadays, people are working from home, shopping online, ordering take-out and making zoom calls. This increased indoor home time has led to more time spent walking without shoes In addition, most of that walking is on a hard surface thanks to the modern hardwood floor trend. Walking on a hard surface with no protection or support for the foot can lead to many issues. Furthermore, those who wear orthotics are obviously not wearing them because they aren’t wearing their shoes.

Walking for prolonged periods on a hard surface can lead to many foot issues from calaneal apophysitis to plantar fasciitis. It can also cause knee and back problems. Our feet are designed to walk on uneven surfaces similar to what’s found int he wilderness. However, walking on a cold, hard surface is usually what we walk on instead. Shoes give us shock absorption, motion control and support but without them can lead to foot, knee and back pain.

So how do we prevent foot, knee and back pain when this pandemic doesn’t seem to be nearing an end? Buy a pair of indoor shoes and try to wear shoes as much as possible, not just slippers. The shoes should provide adequate support, rigid heel counter, stiff soul, lace-up mechanism and shock absorption. Also, wear your orthotic if you have one. The pain should subside in time as your body adjusts. 

If you have pain in your feet, knees or back, please contact us and make an appointment.

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Do you have sore feet? Do you know what’s causing them to cause pain? It’s most likely your shoes. over 50% of Canadians confess that they were shoes that hurt their feet. Here are the shoes that seem to cause the most pain:

Wait a minute, isn’t that all the types of shoes out there? What are you supposed to wear then? Shoes don’t have to hurt your feet. There are some ways to prevent your shoes from causing your feet pain:

1.) Make sure your shoes give your toes enough room

Pointy shoes don’t pass this test. The pointy shape squeezes your toes together and do not give them any room for movement. This can lead to ingrown toenails, blisters, bunions and callouses. All of which are not fun. Skip the pointy shoes and go with styles with a generous toe box area such as rounded or square toed styles. If you wear shoes with laces don’t pull them too tight.

2.)Pass on stiff materials

The stiffer the material the more restrictive the shoes will be. Many times shoes are made of synthetic materials to lower the cost and increase the durability. However, synthetic materials are stuff and offer little movement. Try to stick with flexible materials such as leather.

3.)Save the heels for special occasions.

As the heel height increases so does the torque on the joints. Lowering the heel height would reduce force on the rear of the foot. However, don’t go too flat and avoid flip flops. It’s best to have about an inch of heel height.

4.)Get the proper support

The insoles that come with your shoes do not provide any arch support. They are merely there to provide a softer cushion instead of a  hard interior. Getting a custom orthotic will provide the support necessary to anatomically support your bodies from the ground up.

If you need a custom orthotic made or advice on which shoes are best for you please contact us for an appointment.

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Custom orthotics are personalized to fit your foot and can help rid or alleviate various foot symptoms relating to numerous medical conditions. Custom orthotics are more than just a foot or heel pad you buy at the sports or drug store which are mass produced with no personalization. Custom orthotics are also made of durable materials so they will last much longer than over the counter products. So, how can custom orthotics help me?

Custom orthotics can reduce or eliminate the pain and discomfort related to various medical conditions such as :

Bunions – orthotics with a wide toe box can help to reduce pressure and minimize bunions

Bursitis-inflammation of fluid-filled sacs in the heels and toes can cause bursitis pain and discomfort. Orthotics with heel and arch support can help to reduce bursitis discomfort from inflammation of fluid filled sacs in the toes and heels.

Flat Feet– Custom orthotics can help to provide proper support and foot positioning for those with flat feet.

Back Pain– proper support and alignment using custom orthotics can lessen back pain caused by inward rolling arches and lack of cushioning.

Arthritis-proper support and positioning of the feet using custom orthotics can help reduce discomfort caused by rheumatoid arthritis and osteoarthritis.

Diabetes-custom orthotics can reduce the excess stress and pressure on the feet that can lead to foot ulcers in diabetics

Heel Spurs-custom orthotics can help to support the foot and reduce inflammation caused by excess bone growing on the back or bottom of the heel.

High Arches-custom orthotics can help feet stay stable and keep them from rolling inward or outwards due to high arches.

Plantar Fasciitis-supporting the heel and foot with custom orthotics can help alleviate the heel pain related to Plantar Fascilitis.

Doctors may also prescribe custom orthotics for people who have positional concerns with their feet or legs. This can include those with underdeveloped leg and foot muscles. Custom orthotics may also be recommended for athletes to prevent injuries. If you think you need custom orthotics, contact us to get measured.

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We all have faced swollen feet and ankles at some point in our lives. Foot swelling is not only uncomfortable, Swollen feet can slow you down by preventing free movement. For some, swollen feet may just be for the day or for a temporary period such as pregnancy. Foot and ankle swelling is a common problem for many people and usually not a serious condition in itself. However, some signs to see a doctor are if you also have leg ulcerations, blisters or sores. These can lead to infection and should be treated immediately. Also, if the foot swelling only occurs on one side of the body you could be at risk for deep vein thrombosis. Foot swelling is also frequently linked to foot and ankle injuries, surgery, travel, diet, heart and liver disease, Lymphedema and pregnancy.

The good news is that there are many ways you can ease foot swelling yourself at home. Try all or some of these ideas:

1. Drink plenty of water, at least 8-10 glasses a day. Dehydration actually promotes foot swelling more.
2. Elevate your feet when you sit or when you sleep
3. Reduce or limit your salt intake
4. Exercise more often and try not to sit or stand for too long periods
5. Use compression socks to prevent fluid collection in your feet an ankles

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We all have faced swollen feet and ankles at some point in our lives. Foot swelling is not only uncomfortable, it can slow you down by preventing free movement. For some, it’s just for the day or for a temporary period such as pregnancy. Foot and ankle swelling is a common problem for many people and usually not a serious condition in itself. Some signs to see a doctor are if you have leg ulcerations, blisters or sores. These can lead to infection and should be treated. Also, if the swelling only occurs on one side of the body you could be at risk for deep vein thrombosis. Foot swelling is also frequently linked to foot and ankle injuries, surgery, travel, diet, heart and liver disease, Lymphedema and pregnancy.

The good news is that there are many ways you can ease foot swelling yourself at home. Try all or some of these ideas:

1. Drink plenty of water, at least 8-10 glasses a day. Dehydration actually promotes foot swelling more.
2. Elevate your feet when you sit or when you sleep.
3. Reduce and limit your salt intake
4. Exercise more often and try not to sit or stand for too long periods.
5. Use compression socks to prevent fluid collection in your feet an ankles

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Your doctor has recommended that you try custom orthotics and you might be wondering if you can just get a pair of over the counter insoles or foot inserts instead. You have seen a variety of insoles/foot inserts sold commercially at many retail stores such as supermarkets, sports chains and pharmacies. The foot inserts come in a variety of styles and levels of support to suit various foot shapes and activities. They are even designed for each gender. You might be wondering..”Are these good enough? “ or “Won’t they do the same job as custom orthotics?”

You are tempted to just grab a pair of these because they are a fraction of the price of custom orthotics and they are available now…ie. you don’t have to wait for them to be made. These may seem to be valuable benefits but in the long run custom orthotics are still the better choice. In worst case scenarios the over the counter insoles can even worsen existing symptoms or encourage new ones.

The price difference lies in the type of materials used to construct the custom orthotic and the degree of customization. Custom orthotics are custom molded to your foot using equipment specifically designed for the process. The custom orthotic is made just for you and not mass produced in a factory. Also, the material used for custom orthotics is more durable than over the counter inserts to provide you better support. Custom orthotics can last you a few years whereas over the counter foot inserts may only last a few months and you would need to constantly repurchase. Some extended health plans cover custom orthotics whereas they do not cover over the counter foot inserts.

Wearing over the counter foot inserts can even worsen existing problems or cause new ones to arise. Over the counter foot inserts are not made to correct your individual issue. They are mass produced to fit a large number of people. generally. As a result, they may address something completely unrelated to your problem and change your gait mechanics which can cause new problems rather than cure existing problems.

If you would like to get fitted for custom orthotics or have questions, please contact us.

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Custom orthotics are extremely effective at aligning the bones of the foot and ankle into the most efficient positions. Custom orthotics correct existing imbalances in your feet by providing support where needed and reducing the strain on your body.  Custom orthotics are many specifically from your own foot imprints so you cannot get the same fit from over the counter generic insoles. Custom orthotics fit comfortably into your shoes and you won’t even know they are there!

If you are thinking of getting some custom orthotics you may be wondering how long they last. There isn’t a specific “expiry date” attached to them because usage will vary widely among people. It’s best to have periodic evaluations, recommended 6 months, to determine the existing longevity of your orthotic. Custom orthotics that endure heavier usage will usually need to be replaced sooner than others who endure light usage. The average lifespan of custom orthotics is usually around 2-3 years. This is much longer than over the counter insoles which typically last about 3 months before they start to disintegrate.

Once you realize that your custom orthotics need to be replaced it’s best to do so sooner than later. Custom orthotics will flatten out over time and your bones could misaligned again. Contact us and get your custom fitted orthotic today.

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