Ankle Sprains: How they can occur and the different treatment options

Ankle sprains are on the most common injuries of the foot. They can happen at any time to anyone from athletes to adults and children. A sprain can occur when you are participating in a sport or physical activity, or even if you step on an uneven surface, or step down on an awkward angle.

An ankle sprain can be very painful and uncomfortable. I have sprained my ankle on numerous occasions from various sports injuries to stepping on an uneven surface. Luckily for me, all my sprains were minor and required conservative treatment that I could do at home along with some physiotherapy.

The ankle has many ligaments that help hold the bones and joints in position. They are in place to help prevent the ankle from any abnormal positions like twisting or rolling of the foot. Ligaments are like an elastic band; they can stretch within their limits then go back to their original shape. Once the ligament is stretched beyond its means, a sprain can occur. The most severe sprain occurs once the ligament(s) has torn. This brings us to the different types of ankle sprains that can occur.

The two main types of ankle sprains are eversion and inversion sprains. An eversion sprain is more rare and occurs when the ankle rolls too far inwards. This can be accompanied by a fracture of the fibula. The deltoid ligament is one of the strongest ligaments of the ankle making it harder to sprain. That’s why this type of sprain is often rare and is usually a result of a break or fracture of the fibula.

The most common type of ankle sprain is an inversion sprain. This occurs when the ankle rolls too far outwards injuring the ligaments on the outside of the ankle. The two main ligaments that can be injured here are the ATFL (anterior talofibular ligament) and the CFL (calcaneal fibular ligament).

Once you get an ankle sprain it is important to get it checked to make sure it’s not too serious. Once you visit your doctor or foot specialist, there are a few tests that can be done to determine the degree of injury. An x-ray is sometimes done to determine if there is a break or fracture of the bone. There are three grades of a sprain. Grade 1 is a mild sprain, grade 2 is a moderate sprain, and grade 3 is a severe sprain that usually involves a break.

For grade 1 and 2 sprains the practitioner will probably notice tenderness and swelling at the site of injury. This is usually accompanied by bruising. You may also have limited range of motion of the ankle and should not try to force it in any one position. With a grade 1 or 2 sprain there will be a microscopic tear to partial tears of the fibers of the ligaments. With a grade 3 sprain you will most likely have a complete tear or rupture of the ligament.

There are a number of treatment options available for each type of sprain. Here are a few for each grade of sprain:

Grade 1 Sprain

  • RICE (Rest, Ice, Compression, Elevation). Make sure you rest and only weight bear as tolerated. Ice the area daily until the swelling comes down. You can use a tensor band to aid with compression and lastly elevate the ankle to help reduce swelling and inflammation.
  • Full range of motion stretching and strengthening exercises as tolerated.
  • Do not immobilize the foot by casting or splinting, as this won’t allow for any stretching exercises.

Grade 2 Sprains

  • Immobilize foot with an air cast or splint to prevent further injury of the ligaments.
  • Physical therapy with stretching and icing exercises as well as strengthening exercises.

Grade 3 Sprains

  • Immobilization of the foot.
  • Physical therapy similar to a grade 2 sprain but for a longer period of time.
  • Surgical intervention if necessary.

Ankle sprains can happen at any given moment so it is always important to be aware of your surroundings and to wear proper footwear to help stabilize and support the foot. If you do sprain your ankle it is very important to get it checked out to determine the extent of the sprain and the appropriate treatment option necessary.

For more information, or to book an assessment, please contact Ontario Foot and Orthotics at one of our two locations: 519-623-3000 (Cambridge), 905-878-6479 (Milton). Or visit us online at

My Body Changed When I was Pregnant, Especially my Feet!

During pregnancy, there are many changes that occur in the body. The one change that most women don’t realize is the change that occurs in their feet. Some of the main changes you may notice are swelling of the feet, flat feet, and pain in the arch and heel.

During my pregnancy I noticed that my feet started to look like they were getting flatter and I started to develop pain in my heels. This pain started to occur in my second trimester when most of the weight gain tends to happen. I had a hard time fitting in to some of my shoes and it felt like my feet had gotten bigger. Let’s discuss why these changes occur and ways we can manage the pain and discomfort.

Swelling (Edema)

We will start with swelling of the feet. Swelling, also known as edema, occurs when excess fluid collects in your tissues. A certain amount of swelling during pregnancy is normal because you are retaining more water. During pregnancy there is an increase in blood volume that helps you to carry extra oxygen and nutrients to your baby. Pregnancy hormones cause changes in blood vessels that can result in swelling. Gravity pulls all of the extra fluid down to your feet and ankles, causing the swelling.

Here are some tips that can help reduce swelling. Many of them worked for me!

  • Keep your feet elevated as much as possible. If you are working, place a stool under your desk to help elevate the feet.
  • Stretch your legs frequently if you are sitting for long periods of time. Make sure you stretch before walking or participating in any form of exercise.
  • Wear comfortable shoes that allow for stretching.
  • Do not wear socks or stockings that have a tight ring around the calves or ankles.
  • Wear compressing socks or stockings to help keep the circulation going and to prevent pooling of blood.
  • Drink plenty of water.
  • Exercise regularly.

Flat feet and plantar fasciitis

Flat feet occur because during pregnancy there is an increase in hormones in your body. One of these hormones is called relaxin and it does just that, relaxes the ligaments in the body including the feet. Relaxation of the ligaments plus weight gain contributes to collapse of the arches causing flat feet. When this occurs you may end up having to go up half a shoe size and unfortunately this does not change post pregnancy.

When I noticed my arches starting to collapse, I made sure that I wore good supportive footwear. I also tried to avoid walking barefoot to help reduce pressure on the joints of my feet. I have hard wood floors and ceramic tile throughout my house so I always made sure I was wearing supportive sandals in the house, which helped prevent foot pain. This also helps prevent plantar fasciitis, or heel pain. Plantar fasciitis occurs when the plantar fascia is overstretched causing pain at the insertion point in the heel. When the arches collapse, they put a lot of strain on the plantar fascia, which can lead to inflammation of the fascia causing heel pain. Stretching and icing exercises can also help reduce heel pain.

These are the main changes that occur in the feet during pregnancy. Not all pregnant women experience these changes, however most will experience at least on of these changes. The changes can be mild or can be severe causing an increased amount of pain and discomfort. By following these tips on prevention and treatment of these symptoms, you can manage your pain level and still enjoy a happy and healthy pregnancy!

As the owner of, and a chiropodist (foot specialist) at, Ontario Foot and Orthotics, I welcome any of your questions or concerns. For more information, or to book an assessment, please contact Ontario Foot and Orthotics at one of our two locations: 519-623-3000 (Cambridge), 905-878-6479 (Milton). Or visit us online at

Benefits of Foot Care Services

Relaxed & Healthy Feet Indicate Better Health
Your feet are one of the most wonderful and most complex working mechanisms in your body. Balancing your weight evenly, absorbing its impact every time you take a step, your feet are the only reason that you are able to jog, run, walk and even stand.  As you age and as you gain weight, your feet need extra care and attention so you can continue to stay active and agile. Foot orthotics in Milton can help in keeping your feet healthy, happy and pain free.

Common problems & timely foot care
Do you know how intricately and elaborately designed our feet are? A structure of superb balance with some 26 bones, multiple muscles, tendons and ligaments – some quite sturdy and strong – some delicate and fine-looking, your feet do their work every minute – every second. Painful foot conditions can develop over time that can affect the fine quality of your life. This can be avoided easily by the right treatment at one of the best foot clinics in Milton area.

Care for your feet – imperative
When foot problems occur, both the major tasks performed by your feet become disrupted.

  • Mobility gets affected due to the ill effects of age, weight gain and debility.
  • Supporting your body weight gets very tough due to loss of strength and flexibility in the feet/legs.

Foot pain and other conditions affect the posture and walking ability which can aggravate the problem if not taken care of by the right foot care professionals in a well-equipped foot clinic in Milton, Cambridge and other areas.

Chiropodists & orthotics
Chiropodists are foot specialists and they specialize in treating painful foot conditions due to any medical or mechanical causes. They take time to study you, your foot problems, your gait pattern and any congenital or acquired posture habits that affect the function of your feet and contribute to the development of pain. Chiropodists diagnose the problem and prescribe orthotics, which can be

  • Arch supports
  • Padding
  • Insoles

Made from specialized and custom materials, and moulded individually to suit individual feet, orthotics are corrective devices inserted into shoes.

Take care of your feet – now
Feet can be often neglected until there is a painful issue. They have a major share in all our daily activities including sitting down. They are essential indicators of your overall health status. When you have feet that are well looked after by a foot specialist, your healthy feet contribute to your overall health. When certain foot conditions arise custom made foot orthotics in Milton and Cambridge can alleviate your foot problems tremendously.

Reaching out to any reputable and experienced foot clinics in Milton and Cambridge at the first indication of any foot related problem is the best and wisest precaution. To arrange an assessment, contact Ontario Foot & Orthotics at one of our two locations: 519-623-3000 in Cambridge or 905-878-6479 in Milton. You can also visit us at

Chiropodist Milton – What are bunions and how can they be treated?

A bunion (also know as hallux abducto valgus) is a condition that affects the bones and joints of the great toe. It appears as a bony prominence on the inside margin of your forefoot, which can get red, swollen and painful. There are 4 stages to a bunion; which range from being a mild deviation of the great toe (stage 1) to a complete dislocation of the joint (stage 4). This can also cause overlapping of the second toe on to the first toe.

Bunions are a common problem; roughly thirty percent of the population suffers from bunions. Bunions arise due to abnormal foot function, leading to a gradual dislocation of the joint. They can also relate to heredity, different forms of arthritis, narrow-toed shoes and high heels and other foot-related problems. Bunions can also occur on the small toe side, commonly called a bunionette or a tailor’s bunion. Either way, they often worsen and may require surgery, unless you take action.

Simple ways to reduce the pain is by applying a cold pack to the area a few times a day to help reduce swelling and inflammation. Some people choose to use anti-inflammatory medication to help with the pain. Choosing shoes with heels between 1-2 inches in height helps, as well as wider fitting shoes. Any shoe or slipper lacking proper support can aggravate bunions. The best course of action to resolve the problem that is causing the deformation is to visit your foot care specialist. A qualified chiropodist will assess your particular situation and make corrective suggestions. Some common suggestions from a chiropodist include proper fitting footwear to alleviate pressure, bunion shield pads, bunion night splints or custom made orthotics, which helps stabilize the foot and minimizes stress on the affected joints. To arrange an assessment, contact Ontario Foot & Orthotics at one of our two locations: 519-623-3000 in Cambridge or 905-878-6479 in Milton. You can also visit us at

What is Athlete’s Foot and how can it be treated?

Athlete’s Foot, also known as tinea pedis, is a fungal infection that affects about 12% of the population. Contrary to its name, Athlete’s Foot can strike anyone. It is common in both adults and children.

Athlete’s Foot may appear on any part of the foot but is most common between the toes (especially between the 4th and 5th toes) and on the bottom of the foot.  The skin can appear to look moist or dry with redness, scaling, and blisters.  The skin can also become very itchy and in some cases cause burning.  The skin can also have a shine to it underneath the dryness or moisture.  Athlete’s foot can affect one or both feet.  It can start on one foot and easily spread to the other if not contained.  Those who are susceptible to athlete’s foot often have recurring episodes.

What you can do:
It is important to wash and dry your feet thoroughly on a daily basis.  Once you have dried your feet you can apply some foot power to help absorb moisture.  There are over-the-counter anti-fungal medications that are effective when used according to the manufactures’ instructions.  If these products fail to work, there are prescription anti-fungal medications that can be prescribed by your foot specialist.

It is important to wear shoes that are made out of natural materials such as leather or canvas.  This allows moisture to escape from the shoes.  Running shoes with a mesh upper also help the foot breath better.  Wearing socks made out of cotton or bamboo also helps to absorb moisture from the feet.

Changing shoes and socks regularly helps to prevent athlete’s foot.   Spraying the inside of the shoes with an anti-fungal spray will help to get rid of fungus inside the shoe and prevent the spread from the shoes on to the skin.  Lastly, avoid walking barefoot in public places.  Keeping your feet protected will reduce the risk of contracting athlete’s foot.

If you have any further questions regarding athlete’s foot or other fungal infections, please contact Ontario Foot and Orthotics at 519-623-3000 in Cambridge or 905-878-6479 in Milton. Visit us online at

Are you a Runner? Here are some tips.

As the weather gets better, more people are starting to get active.  One of the most common activities includes jogging or running.  Although jogging and running are great forms of exercise, they can cause certain injuries or problems to the feet.

The most common foot problems associated with jogging or running are blisters, corns, calluses, athlete’s foot, shin splints, Achilles tendonitis and plantar fasciitis.  Ankle sprains are also common to runners and joggers, especially if the right footwear is not worn.   Below are some important preventative foot care tips for runners:

  • Make sure to wear the right shoes.  Go to a shoe store that specializes in shoes for running so the right shoe for your foot type can be recommended.
  • Make sure your shoes fit properly. Bring your orthotics (custom insoles) when shopping and make sure they fit the shoes you are considering purchasing.
  • Keep your feet and shoes powdered as this will absorb moisture and reduce friction.
  • Wear clean socks every time you run.
  • Let your body be your guide so you don’t strain your feet or joints; don’t try to run through pain.  Shoes should provide cushioning for shock absorption.
  • Prevent Achilles tendonitis by always stretching your lower leg muscles before and after every workout.
  • Wear shoes made out of breathable materials such as canvas or leather with a mesh toe box.

It is inevitable for runners to get injured, so have your chiropodist assess your feet to guide you to choose the right foot care regimen, give you tips on preventing injuries and guide you to help handle foot-related injuries.

To arrange an assessment, contact Ontario Foot and Orthotics at 905-878-6479 in Milton. Visit us online at

Corns & Callus Treatment – Lose The Sock Tan

Lots of people love to get out in the warm weather and show off their feet to the world but for many of us, the perennial sock-tan line exists for a reason. Those who have neglected proper care of their feet can benefit from a good pedicure but for many of us the line between a cosmetic problem and a genuine health worry was crossed long ago. Corns, calluses, warts and nail infections are more common than you might think but there is a pretty easy solution. There is no reason to continue hiding your foot’s inner beauty from the world and you can start walking down that path with confidence by taking a trip to Ontario Foot and Orthotics.

Calluses and corns are two related issues. A callus is an accumulation of thickened skin that can develop on pressure point areas of the body. Usually caused by poorly designed shoes or particular foot shapes, a callus is unsightly and can quickly develop into its painful cousin, the corn. Corns usually develop out of calluses and form into a cone shape that feels like a painful pebble in your foot. The corn actually has a root-like structure so it does take professional care to remove them. Ontario Foot and Orthotics can remove the callus and the corn as well as recommend proper footwear to prevent them from developing again.

Warts can look similar to corns in appearance but their causes are quite different. A wart is the result of a viral infection, usually contracted through direct contact with vulnerable skin on your feet. There are over-the-counter treatments available at most pharmacies but if you are looking for a quick solution then Ontario Foot and Orthotics is the place to go. We provide a much more aggressive treatment option that removes the wart quickly and prevents it from spreading. We also offer quick treatments for nail infections and offer follow-up consultations to make sure the infection does not return.

If you want your feet to see the light of day once again, call us at 905-878-6479 in Milton or visit for more info.

Orthotics Clinic in Milton and Cambridge – Ontario Foot and Orthotics

Offering excellence in foot care and orthotic therapy.

Ontario Foot and Orthotics is an expert team of compassionate foot care specialists who have been providing quality foot care services for over 15 years. The team consists of registered chiropodists who are trained to assess, manage and prevent diseases and disorders of the foot. In addition to the background training and experience, the team possesses specialized skills in advanced surgical techniques, advanced biomechanics knowledge, pediatric foot care, diabetic foot care and are specialists in wound management. They are courteous and helpful in truly caring for their patients.

Ontario Foot and Orthotics has facilities that serve the communities of Milton, Cambridge and surrounding areas.

Chiropody services and related products offered by Ontario Foot and Orthotics include:

▪ Foot pain ▪ Sports injuries ▪ Custom foot orthotics

▪ Orthopedic shoes ▪ slippers and flip-flops ▪ Bunions

▪ Corns and calluses ▪ Claw and hammertoes ▪ Gout

▪ Heel spurs/pain ▪ Plantar fasciitis ▪ Diabetic Feet

▪ Arthritis / joint pain ▪ Shin splints ▪ Custom shoes

▪ Flat feet/Fallen arches ▪ High arches ▪ In-grown toenails

▪ Birkenstock sandals ▪ Compression stockings ▪ Toe nail fungus

▪ Pump bump ▪ Warts ▪ Soft tissue masses

▪ Soft tissue surgeries ▪ Routine nail care ▪ Children’s foot issues

▪ Wounds & ulcers ▪ Athlete’s foot ▪ Heel cracks / fissures

▪ Sprains & strains ▪ Other foot conditions

The chiropodists at Ontario Foot and Orthotics are not only committed to proper assessment and treatment of foot-related concerns, but are also committed to foot care management and on-going monitoring, along with prevention-based self-care recommendations. Chiropody services are covered by most insurers and employee-benefits plans, which allows for annual foot care services for optimized foot health.

In order to provide the best professional care, the staff at Ontario Foot and Orthotics are active members of the College of Chiropodists of Ontario and the Ontario Society of Chiropodists.


Cambridge: 697 Coronation Blvd., Suite #3

Milton: 550 Ontario St. S., Unit #205


Cambridge Phone: 519-623-3000

Milton Phone: 905-878-6479

Visit Chiropodist This Foot Health Month

May is Foot Health Month! The purpose of Foot Health Month is to raise awareness to the public about the importance of your feet and how to care for them properly.  Feet are an important part of your body and if your feet are sore and in a lot of pain, this can affect your day-to-day activities.

By visiting a Chiropodist at Ontario Foot and Orthotics, one can learn the benefits of proper foot care and the various diseases and disorders that can affect the feet.  Diabetes is one condition that can affect the feet in many ways.  There are complications that can arise from diabetes that can lead to loss of sensation causing wounds, infections, and possibly amputation.  By seeing your foot specialist on a regular basis, these complications can be prevented and if caught early, can be treated accordingly.

Conditions that can be treated by our foot specialists include corns, calluses, routine foot care, ingrown toe nails, diabetic foot care and wound care, warts, sports injuries, plantar fasciitis, achilles tendonitis, and much more.   Chiropodists at Ontario Foot and Orthotics can also assess and prescribe custom made orthotics and orthopaedic shoes.

Visit us this month for a foot assessment and learn how to care for your feet.  Learning about your feet and how to keep them healthy is very important and always remember that happy feet are healthy feet!  Call us at 519-623-3000 in Cambridge or 905-878-6479 in Milton or visit for more info.



What are Compression Stockings and How Can They Help Me?

Compression stockings or socks are specialized hosiery that is designed to help prevent the occurrence of venous disorders such as swelling, varicose veins, tired aching legs, and clotting.  It also guards against further progression of venous disorders.

Compression stockings or socks are elastic garments that are worn around the leg and compresses the limb, which creates pressure against the legs.  This causes an increase in venous blood flow.  By helping to decrease venous pressure, compression therapy will help relieve tired and aching legs.

Compression stockings are tightest around the ankles and become less constrictive around the knees and thighs.  The type of compression therapy will be dependent on where the swelling and aching is occurring.  The garment can go up to the knee, or extend to the thigh and even as panty hose up to the waist.  There are also various degrees of compression that are available.  Based on your symptoms, your doctor can help determine the amount of compression necessary.

Those who are on their feet all day, or who travel a lot for work can benefit from compression therapy.  They will help reduce swelling and keep the blood flowing at a constant gradient.   To find out more information regarding compression therapy and whether it is right for you, call us at 519-623-3000 in Cambridge or 905-878-6479 in Milton or visit