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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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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1.)Wear Shoes That Fit

This may seem obvious but many people wear shoes that are too small for their feet which can result in blisters and discomfort from lack of circulation. Take the time to get properly fitted for shoes every now and then as your foot size can change as a result of life experiences. For example, many mothers report foot size increasing after bearing children. When getting your feet fitted do so at the end of the day rather than at the beginning as feet swell and are larger at the end of a day. If you wear any foot inserts or orthotics be sure to get at least a half size larger to accommodate them. Also avoid completely flat shoes. The best shoes would have a heel elevation of between ¼-inch and 2 inches according to health and occupational studies.

2.)Sit and Stretch Every Hour

Take a few minutes every hour to sit down for a few minutes and do a few stretches. Simply by sitting you can relieve the weight pressure on your feet and you will be amazed at how revived your feet will feel after a few minutes. Also, stretch out tightened muscles by doing a few simple stretches. Some good ones to try are calf raises, runner’s stretch

3.)Add Cushion to Hard Floors
If you stand mostly in one area for your job without very much movement the hard floor will feel extremely hard by the end of the day. By simply adding a cushioned floor mat will decrease the impact you feel and make your feet feel more comfortable throughout the day.

If you have sore feet or pain from working on your feet, contact us to see what options you have to relieve your pain.

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We’ve all probably experienced sore feet at some point in our lives. Perhaps you had a job waiting tables that required for you to be on your feet all day. Or maybe you experienced sore feet while on that European vacation when you walked from sight to sight for weeks. Or maybe you were a long distance runner who trained for a few marathons a year. Foot fatigue causes our foot muscles to feel cramped, tired and well…sore. Sometimes the discomfort affects the ankle as well. Foot soreness can be temporary or chronic depending on the underlying cause and can manifest itself in symptoms such as swelling, cramping, ashiness and in even pain. You may feel discomfort in the entire foot or only in certain areas.

The only way to fully alleviate sore feet is to remove the stressor. However, if you work on your feet this may not be possible. Fortunately there are ways to alleviate or reduce the foot soreness and here are some of our top picks:

Maintain a Healthy Weight

Less weight equals less pressure on your feet which results in foot soreness. It’s simple mathematics. It’s also better for your overall health.

Wear Comfortable, Proper Fitting Shoes And Rotate Them

To avoid sore feet, be sure to pick shoe styles that have proper support, adequate room for your foot and fit correctly. Also try rotating your shoes so you can vary the pressure points on your feet. You can rotate shoes per day or even within the same shift.

Use Custom Orthotics to Support And Add Comfort

Custom orthotics can make finding the perfect fitting shoe that much easier by providing the custom support your foot needs.When your feet are adequately supported, sore feet usually subsides.

Get Off Your Feet as Often as Possible

Simply giving your feet a break can prevent sore feet. Throughout the day try to get off your feet whenever you have a chance. Either sit down or put your feet up if possible. Also try to stretch and massage your feet in the morning and the evenings to help loosen and relax your muscles. Foot soaks after a shift are also very relaxing.

Warm Up Properly

Sometimes tight foot muscles can lead to sore feet. Be sure to warm up and stretch adequately when you wake up, before exercise, throughout the day on a shift and after coming home from work. You can simply stretch your feet and wiggle your toes.

If you have sore feet and need relief, please contact us and we would be happy to see what strategies we can use.

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Diabetics most often endure some form of foot pain because of nerve damage and poor circulation. Nerve damage occurs due to Peripheral Neuropathy. Peripheral Neuropathy refers to the damage to the peripheral nerves due to consistently high insulin levels. Peripheral Neuropathy foot pain can either manifest as numbness or also a burning, stabbing sharp pain. The foot pain can start off minimal but can worsen over time and spread up the legs to make walking unbearable. Even soft touches can feel painful.

There are generally 2 types of Diabetic foot pain. The first type is often described by patients as shooting, lightning-like, tingling, burning or sharp. The second type is the feeling similar to an uncomfortable numbness. Some people have also noticed that their feet feel hot or cold for no apparent reason. Increased ultra-sensitively to touch has also been observed. Further symptoms can include a loss of reflexes, muscle weakness and loss of balance and coordination. 

Although any Diabetic can develop Peripheral Neuropathy some factors increase the risk. You are most likely to develop Peripheral Neuropathy if you don’t control your blood sugar adequately, have kidney disease, are overweight,  have a longer history of Diabetes or are a smoker. Staying healthy and controlling your blood sugar will help avoid developing Peripheral Neuropathy.

You can also prevent or delay Diabetic Neuropathy and foot pain by controlling your blood sugar, having annual foot checks by your doctor and performing a comprehensive daily Diabetic foot care regimen. If you have Diabetic foot pain contact us and we can help you reduce the pain.

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Recently you have stared to feel some heel pain when walking. It may be under the heel or slightly behind it.  You haven’t recently had any injuries and the heel pain when walking seems to have gradually increased over time. Most of the time heel pain when walking is caused by plantar fasciitis which is also called heel spur syndrome when there is also a spur present. Plantar fasciitis originates from faulty structures in the foot such as high arches or flat feet, overuse and obesity. These factors all put abnormal strain on the plantar fascia which lead to the syndrome. There are other possible issues such as tendonitis, arthritis, irritated nerves and stress fractures. Because there could be many reasons to have heel pain when walking and it is best to see a pedorthist or podiatrist to pinpoint the exact underlying source.

Fortunately, there are some heel pain relief strategies you can utilize using simple items most likely present in your home.

1.) Ice

Icing the area is the best way to relieve heel pain. Just apply a cold compress to the area and hold for about 15 minutes a few times a day. The coldness reduces the pain and inflammation in the affected area and can give you heel pain relief. Be sure to cover the compress in a thin towel or else you could cause frostbite

2.) Stretching

Stretching is an easy way to achieve heel pain relief. Performing stretching exercises can strengthen muscles and tendons in the foot and also promote a speedier recovery and reduce pain. The standing wall stretch is particularly helpful.

A quick massage can also give you temporary, short-term heel pain relief and can be performed anywhere. You can give yourself a heel massage any time of the day but it’s particularly effective after exercising, prior to running and before going to bed. Applying warm oil to the area helps and massage for about 10 minutes applying pressure with both thumbs.

4.)Soak Feet in Epsom Salt

An epsom salt bath can also give you heel pain relief by  reducing pain, minimizing swelling and decreasing inflammation. Simply add about 3-5 tablespoons of epsom salt to a tub of warm water. Soak your feet for about 15-20 minutes. Massage your feet for 5 minutes for extra healing benefits.

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Bunions are not only unsightly but can be painful even to the point where wearing shoes is unbearable. The technical name for a bunion is value valgus and appear when years of abnormal motion occurs at a point where the joint at the bottom of the big toe moves out of place. This pressure causes the big toe to bend at an angle towards the other toes and a lump to develop on the joint. Bunions can arise from the way one walks, type of shoes worn or are sometimes hereditary. Due to the prevalence of unsuitable shoes worn, women are far more prone to bunions than men are. Bunions are more painful for those with stiff joints or arthritis.

Unfortunately, bunions can only be removed surgically but there are steps you can take to make them more comfortable to live with or to slow down a bunion’s progression. One of the best steps is to wear the right shoes – low heeled with ample space for the toes and widest part of the foot. It also helps to maintain a healthy weight to relieve pressure on the joint. Custom orthotics can also help to maintain the proper foot position. For pain relief, taking an anti-inflammatory drug such as ibuprofen can also help along with warm soaks, ice packs and massage

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Buying good, comfortable shoes will reduce or eliminate foot pain and also prevent future problems from developing. Good shoes can also reduce the stress on your knees, hips and back and also improve your posture. Shoes should support your entire foot while having enough room for all of your toes without being squeezed. Shoes should be the correct length and width for your foot and accommodate the type of arch you have. A Pedorthist can help you determine the best shoes for your foot and health.

You might also want to take closer look at your current inventory of shoes and replace some of the poorly fitting ones. Try them on and anything that is tight, pinches or causes pain get rid of those.Start with your own feet, and look at what’s already in your closet. Stand barefoot on a piece of paper or cardboard, and trace the shape of each foot. Now place your shoes over the outline to determine whether the shoes are too narrow.

Now that you are ready to go shopping for some new comfortable shoes, here are some tips:

1.Find shoes that fit from the start. Don’t rationalize that the shoes just need to be “broken in” or that they’ll stretch with time..

2.) Walk around in the shoes to determine how they feel. Is there enough room at the balls of the feet? Do the heels fit snugly, or do they pinch or slip off?

3. Stand in the shoes. Make sure you have at least a quarter- to a half-inch of space between your longest toe and the end of the shoe.

4. Feet naturally expand with use during the day and may swell in hot weather so shop in the late afternoon for shoes

5. Wear the same type of socks that you intend to wear with the shoes.

6. Get both feet measured every time you buy new shoes. If one foot is larger or wider than the other, buy a size that fits the larger foot.

7. Go with the way the shoe fits rather than the size on the box.

8.Feel the inside of the shoes to see if they have any tags, seams, or other material that might irritate your feet or cause blisters

9. Don’t forget to examine the soles. Make sure they are sturdy enough to provide protection from sharp objects? Also, take the sole test as you walk around the shoe store: do the soles cushion against impact? Try to walk on hard surfaces as well as carpet to see how the shoes feel.

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