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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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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The Winter months wreak havoc on the skin. The air is cold and blistering while indoors it’s warm and dry. This combination leads to dry skin and moisture in our wet shoes and socks leads to bacterial and fungus infections. Follow these tips to ensure your feet sail through the Winter weather.

1.Wear comfortable boots that fit

Be sure to wear boots that fit properly and aren’t too tight. Tight footwear decreases blood flow  making it harder to keep your feet warm which increases the risk of frostbite. In good fitting shoes your heel, instep and ball of your foot will be immobilized while you can still wiggle your toes. You should be able to wiggle your toes, but your heel, instep, and the ball of your foot should be immobilized. Your boots should have a solid base, supportive heel, and laces or straps to ensure that you’re able to remain stable on wet and slippery surfaces.

If you’re buying winter footwear for your children, such as winter boots, skates, or ski boots, avoid the temptation to buy a larger size in order to get two seasons of wear out of the shoes. It is crucial for footwear to fit properly right away in order to prevent chafing, blisters, and foot injuries

2.Choose wool over cotton socks

Wool-blend socks will help to keep your feet warm and dry in cold weather. The wool acts as a wick to pull moisture away from your feet. Stay away from cotton socks because when cotton socks get wet, they stay wet and are not a good choice during colder temperatures

3.Dry your boots and shoes out

After getting your boots or shoes wet be sure to dry them out thoroughly before going out again. This will help prevent your feet from getting cold quickly as well as prevent the growth of fungi and bacteria.

4.Keep your feet clean and dry

Wearing boots and thick socks may keep your feet warm and toasty in the winter, but it can also cause them to sweat more. Damp feet get cold more easily and are more prone to bacterial infections. Keep your feet clean and dry by putting foot powder in your socks, treating yourself to footbaths throughout the winter, and drying your feet thoroughly after each footbath

5.Wash your feet every day

Wash your feet thoroughly every day with soap and water. Keeping your feet clean can prevent toenail fungus and other unpleasant problems. Make sure that your feet are completely dry before you put socks and shoes on again and change your socks daily. It’s also a good idea to soak your feet in Epsom salt and warm water every once in a while to relieve discomfort and prevent infections.

6.)Take care of your skin

Cold weather means less humidity which means dry skin and nails. When skin dries out it splits, and can lead to painful fissures, increased pain and chances of infection. This can be particularly troublesome for diabetics or those with impaired circulation. Combat this by using a good moisturizer daily, not just when your skin looks like you need it. Preventive measures will help keep your skin supple and smooth. If possible, apply moisturizer shortly after a bath or shower and it will help lock in the extra moisture.

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Proper footwear is an important part of an overall treatment program for people with diabetes, even for those in the earliest stages of the disease. If there is any evidence of neuropathy, or lack of sensation, wearing the right footwear is crucial. By working with a physician and a footwear professional, such as a certified pedorthist, many patients can prevent serious diabetic foot complications

Why Diabetic Foot Care is Important

Diabetics need to be extra vigilant with their foot care. Diabetics often have reduced blood flow accompanied by Diabetes Peripheral Neuropathy which is nerve damage. Because of the nerve damage, diabetics cannot feel sensations of pain in their feet. Therefore, even small cuts, blisters and open wounds (foot ulcers) can go unnoticed and quickly become infected. Foot ulcers are the result of the top layer skin breaking down to expose the tissue underneath. Without the skin’s protection the tissue breaks down and can become infected. In addition, the poor blood flow increases the healing time for the cut or sore. In some cases poor foot care can lead to the amputation of a foot or leg.

In order to avoid serious implications and issues with their feet, Diabetics need to have a detailed foot care routine to catch cuts and sores before they become infected.Feet should be inspected every day for blisters, cuts, sores, bruises, redness, swelling and warm areas. If you do find any signs of injury, see a medical professional and do not try to treat it yourself. Also, never walk barefoot,in thongs or open sandals. This opens up the door to potential injuries.

Diabetic Footcare

Diabetics also need to wear special shoes that not only protect their feet but also accommodate any deformities. Diabetics are susceptible to issues such as foot ulcers, and Charcot foot which can deform the foot. Special diabetic shoes treat these issues while the foot heals. Even if you do not have any foot issues, you still need to wear protective shoes to prevent any problems. Shoes need to fit properly, relieve any pressure points, reduce shock to the bottom of the foot and limit the motion of joints. Shoe fittings should be done with a registered Pedorthist to ensure the best fit. It is difficult for people to judge the correct style and size and those with sensation loss will have an even more challenging time. \

Orthotics for Diabetics

Diabetics may also require a custom made orthotic that will relieve pressure in certain areas and absorb shock. Total contact orthoses provide comfort, protection and pressure relief for the entire foot. Diabetic orthotics help to avoid pressure sores from developing as a result of friction inside the shoe.

If you have any questions regarding diabetic foot care, need to be fitted for diabetic shoes or require custom orthotics, please contact Dr Mann for an appointment.

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It’s never too early to be concerned about your child’s foot care. Children’s feet are often overlooked. Children with strong, healthy feet often avoid many kinds of lower extremity problems later in life. Children’s foot care is mainly a matter of keeping an eye on any abnormalities, and not ignoring your kids when they say something hurts.

General Foot Care Tips For Infants and Toddlers

Infants and toddlers are continually growing. As such their feet and legs are always changing. It’s important not to allow too much strain or pressure on the feet that it will affect the shape. Make sure all shoes and socks do not compress or squeeze the toes together too tightly.

Although it’s exciting to look forward to your baby’s first steps, do not rush a baby into walking before they are ready. Once they do start walking observe their gait for anything unusual. Many toddlers have a pigeon-toe gait which most children outgrow. Cut toenails straight across and not too short. Don’t ever curve them because this can encourage ingrown toenails.

Choosing Shoes For Your Toddler

Once your baby starts walking you may decide to get some shoes. Shoes for babies are mainly to protect their delicate feet from dangerous surfaces. Unless shoes are required for protection, having your toddler walk barefoot at home is the best choice in order to develop strong foot structures. If you do put on shoes, they should be soft-soled with a non-slip surface. Choose shoes with natural linings such as leather and socks with a high natural fibre content to allow feet to breathe. Shoes should be light and flexible, containing a sole that doesn’t curve in at the instep and a firm heel cup. It is best not to put their child’s feet in hand-me-downs, as you may be exposing them to someone else’s faulty foot mechanics.

Check your child’s shoe size often to make sure they haven’t outgrown their current shoes. Make sure there’s space between the toes and the end of the shoe, and make sure his or her shoes are roomy enough to allow the toes to move freely. Also, get socks that fit the foot. Socks that are too tight will cramp the foot and can even deform it in very young children. Conversely, socks that are too big can bunch up and cause blisters.

Common Children’s Foot Conditions

There are some common conditions that most children outgrown with time without intervention. Some of these are bowlegs (when legs curve outward below the knee). If they do not correct themselves by age two, or if only one leg is affected, you will want to have us evaluate them. It may be a sign of more serious conditions such as rickets and Blount’s disease.

Knock-knees is when the legs bend inward at the knee joint  and is be quite common in 3 to 6-year-olds as their body alignment changes. Only rarely will this condition need treatment, as children usually outgrow it as their bones and muscles mature.

Many babies toe walk when they first start walking. This usually remedies itself before the second birthday. Even older children may occasionally revert to toe-walking on and off, but if they continually do so, or do it only on one leg, they should be observed for muscle or nerve problems. In rare cases, persistent toe-walking can be a sign of another condition like cerebral palsy or muscular dystrophy.

Most infants have flat feet when they are born. The arch begins to form as they start walking and is usually formed by age 5 or 6, unless they have an arch structure that will remain flat throughout their lives, which is fairly common. Flat feet aren’t usually a problem unless they are painful. Flatfooted children can run and play and participate in sports like other kids.

Certain conditions may or may not need intervention along the way, including clubfoot, cavus foot or flat foot, in-toeing or out-toeing, tarsal coalition, and Sever’s disease. Unless the cases are severe or extremely limiting, your child will likely outgrow many of these problems without treatment as they get older.

Children’s Foot Injuries

One thing you will want to watch for carefully is children’s foot injuries. Because kids’ bones are still forming and hardening, they are more susceptible to fractures than adults, especially if they are active in sports. Watch for tendon problems, as well as any symptoms of sprains. Sometimes children cannot identify their pain, but you may notice symptoms of limping or not wanting to put weight on a limb. Little aches and pains are a part of growing up, but have them checked out if they continue.

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Orthotics, also called orthoses, are devices that are worn in shoes to correct foot and ankle problems without surgery. Orthotics can be very helpful for a variety of foot ailments, including flat arches and foot and leg pain. They can also cushion your feet and provide comfort.

It is believed that only 10% of the population have what experts call “normal” or “neutral” feet. This means that 90% of the population could benefit in using orthotics. Orthotics help to maintain the foot’s shape as they support the body’s weight. This is accomplished by providing adequate foot arch support and balancing the imperfections in the patient’s legs.

Feet support the entire skeleton, so if they are unbalanced, the entire body will be misaligned. Furthermore, when these imperfections are not corrected, they can lead to abnormalities in the lower limbs, pelvic and lower back, especially if the patient makes repetitive strains or overuses these zones (like runners or athletes).

But, how do you know whether or not you really need to use orthotics? Try answering the following:

Analyze the Pattern of Wear on Your Shoes

The pattern in which your shoes wear out can offer clues about your stride. If one side shows more wear than the other, you are exerting more pressure on this side of the foot. You are either pronating (rolling the foot inward) or supinating (rolling the foot outward, so the ankles turn out) your feet. If one shoe wears out quicker than the other you may have a leg longer than the other.

Test Your Arches

Try this simple test to determine what kind of arches you have. Stand up in bare feet and then transfer your weight all to one leg. If that foot maintains the arch you do not have any structure problems of pronation or supination. If you have no arch and the foot is flat, you have pronation on that foot. Alternatively, if the arch becomes bigger or more prominent, you have supination on that foot. Supinators and pronators can both benefit from orthotics.

Another test you can do is called the Wet Test. Simply step onto a piece of paper with a wet foot and then view the silhouette of your foot. If you do not have a C curve this could mean you pronate and if your C curve is pronounced you could supinate.

Sore Feet and Heel Pain

This one may seem obvious, but so many people suffer from sore feet but yet don’t do anything to remedy it. In most cases, sore feet are caused by uncomfortable shoes that do not fit the foot properly. High heels and pointed toes shoes are especially bad. Repeated exposure can lead to permanent damage to the feet structures. Heel pain is not normal and can be signs of a foot condition such as Plantar fasciitis that should be medically treated.

Prior Injuries in Lower Limbs

If you have experienced a lower limb injury it is important you align your gait or otherwise you may have issues aligning the rest of your joints.

If you are presenting any of these signs we recommend visiting us for an evaluation of how we can best treat your situation.

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