Tag Archives: foot pain

Why wearing Flip-Flops are bad for your feet

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Flip-flops go hand in hand with summer time and warm weather. You can slip them on and keep your feet cooler for the whole summer. One might find though that after consistently wearing them they experience pain in their feet and lower limbs. This is because flip-flops are not very good for your feet.

Recent studies claim that continuous use of flip-flops can cause permanent damage to your feet later on in life. Wearing flip-flops changes the biomechanics of your feet. When you wear them, it forces you to scrunch your toes together and rock in an awkward side to side motion, starting with your heel and moving to the outside of your foot to your toes. Due to your feet being the base of the weight of your body, this can cause much more severe damage than you think. The first signs of damage come from pain in the shin or heel area.

Flip-flops affect all areas of your feet starting with:

  • Toes – When there is only one strap to hold your feet in place, they tend to use the muscles more and could cause cases of tendinitis.
  • Bones – Wearing flip-flops too often can lead to stress fractures in the bones of your feet which develop from continuous trauma without shock absorption or cushioning.
  • Bacteria – One pair of flip-flops can have as much as 18,000 different kinds of bacteria.
  • Ankles – While wearing them you take shorter steps and touch your heels to the ground with less vertical force, which can throw off your natural gait and can trigger pain throughout the body. Changes to your natural gait can lead to issues including your ankles, hips, knees and back.

If you’re a fan of wearing flip-flops and are starting to experience foot pain or think you will, then it is time for the proper Foot Care. Your feet are the base of your body and should be taken care of with the utmost importance.

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 www.ontariofoot.ca.

Running The Distances

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Do you like to run? Run for stress relief, health benefits, or the challenge? Signed up for a race?

Running is an excellent form of cardiovascular exercise, but it can put a great deal of repetitive stress on your body; on your bones, muscles, tendons and ligaments; on your knees, hips, lower back, and of course, your feet!

Whether you are new to running, returning from injury, making a long awaited comeback, or a seasoned runner, there are a number of things to keep in mind when it comes to your training and keeping yourself on the road:

Training errors (eg: too much too soon)

It is very easy to increase the mileage too much in a short period of time. Or to run all your training runs at the same or a high intensity. Remember the 10% rule when it comes to building up the mileage (increase training by no more than 10% each week), mix up you training runs throughout the week (you don’t have to run them all at the same pace), and alternate the routes so they are not all up hills or on the same pavements each time.

Poor fitting or worn running shoes

There’s great debate on how often you should replace your running shoes (or after X amount of kilometres), and lot of it comes down to how often and far you are running. Remember that with regular use, all those miles you are pounding the pavement with, will slowly wear out and break down the materials in the running shoes, that give you all that great support and cushioning.
Have a look at what you are wearing at the moment. Check to see how worn the soles are, how much of the tread has been worn away?
Are your feet starting to feel less comfortable in the shoes or have any new aches or pains started to develop?
Maybe it’s time to head down to your local specialised running store for a proper fitting and a fresh pair of shoes! One piece of advice I give all my patients is that you want to be walking out of that store with the most comfortable pair of shoes, even if that means trying on half a dozen pairs to get it right!

Biomechanical stresses / imbalances

When external factors such as training errors and footwear have been addressed, and there’s still a problem, then maybe it’s your biomechanics (how your body is structured and functions).
Excessive pronation (rolling in), pesplanus (flat feet), pescavus (high arches) and ligamentous laxity (hypermobile or flexible ligaments) are just some biomechanical factors that can create imbalances or extra stresses on our feet and lower limbs. And when you run, you put up to 4 times the stress through your body and joints, so it’s understandable that sometimes it can become too much!
Common running injuries that can occur include: achilles tendonitis, plantar fasciitis / heel pain, patellofemoralpain syndrome “runner’s knee”, iliotibial band (ITB) syndrome, stress fractures, bursitis, sesamoiditis, medial tibial stress syndrome “shin splits”, just to name a few.
In my personal experience, I have been running on and off for many years, but in the past 7 years I have increased my running from 5km races up to now training for my 2nd full marathon (42.2km) this October! I developed knee pain (patellofemoral pain syndrome) whilst training many years ago and it was my biomechanics that were a major contributor to the injury. I had Custom Foot Orthotics made for me to wear both day to day, and when exercising, to help improve my alignment, as part of a comprehensive treatment plan.
Orthotics are certainly something that have helped me, but every foot is different, so not everyone requires them, and having an assessment done by a qualified health professional is by far the best way to establish what is going wrong, what may be causing the issue (quite often multiple factors) and the best path of treatment.

If you do require Custom Foot Orthotics to help treat a sports injury, here are a few of tips I recommend:

  • Gradual wear in period – get used to wearing them in your day to day shoes (adding an extra hour each day over a 1-2 week period), before even considering wearing them running/exercising;
  • When buying new shoes (regular or running shoes) always bring your orthotics with you for the fitting, and mention to the staff member assisting with your shoe fitting that you wear them, as this can alter the amount of support/correction you will need from the shoes;
  • If you notice any squeaking of the orthotics when walking/running, I have found Body Glide to work well at eliminating this!

If you are experiencing any lingering aches and pains, or injuries that just won’t resolve, it may be worth a visit to your local Chiropodist/Foot Specialist. At Ontario Foot and Orthotics we provide lower limb biomechanical assessments to ensure the right path of treatment is established.
Treatment options available at Ontario Foot and Orthotics for lower limb sports injuries include but are not limited to; Custom Foot Orthotics (to help correct alignment issues and redistribute plantar pressures), MedXLaser Therapy (to promote healing, and reduce inflammation/pain), plus footwear and training advice.

For more information, or to book an assessment, contact us at one of our two locations: 519-623-3000 (Cambridge), 905-878-6479 (Milton). Or visit us at www.ontariofoot.ca.

Written By Kirsty Millwood B.Pod
Chiropodist/Foot Specialist

Ball of the Foot Pain – Metatarsalgia

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One of the most common complaints people have with their feet is Metatarsalgia, or “Ball of the Foot Pain”.

Metatarsalgia is an umbrella term for a range of conditions that affect the ball of the foot and cause some kind of discomfort and pain. There are many anatomical structures that make up the ball of the foot including: bones, muscles, tendons, fat pad, ligaments, joint capsules, bursa, nerves and blood vessels. As you can see, there’s quite a bit going on, and from time to time, these structures can get stressed or injured!

Symptoms that can be experienced include: sharp shooting pain, dull aches, numbness, cramping, and burning sensations.

These symptoms can be linked to a number of factors such as:foot structure and biomechanics (eg: cavus foot, flat foot, or hypermobile joints), systemic disease (eg. Diabetes Mellitus or Rheumatoid Arthritis), or degenerative joint disease (eg. Osteoarthritis).

Other factors that can affect your feet include: lack of cushioning in footwear, wearing high heels, prolonged standing (particularly on hardwood and concrete floors), or sudden increase in activity or exercise.

There are a number of options for treatment that are offered at Ontario Foot and Orthotics for Metatarsalgia. A full biomechanical assessment will help to establish the cause of the pain, and some treatment options include: Custom Foot Orthotics to help stabilize the foot, correct abnormal joint movements and redistribute excessive pressures; MedXLaser Therapy to reduce inflammation and pain, and promote healing; and footwear advice and recommendations.

If you are experiencing any of these symptoms or would like further professional advice on your feet, contact us at 905-878-6479 in Milton or visit us at www.ontariofoot.ca.

Written By Kirsty Millwood B.Pod
Chiropodist/Foot Specialist

Milton Orthotics – Qualities Of A Good Shoe

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There are many shoe manufacturers and many stores, particularly discount stores.  This has led to a large variety of shoes and also a large variety in the quality of the shoes.  Since the feet serve as the foundation of the structural support of your body, it is important to select quality shoes.  Below are some tips in selecting a good shoe.

What makes a good shoe?

  • Flexible in the right places – the front end of the sole must be soft and should flex to correspond to how your toes flex.  Two tips in selecting a good shoe is to make sure the front third of the shoe bends easily (not the rear two-thirds), and secondly, try to twist the shoe (holding the front and back parts of the shoe) by rotating your hands in opposite directions – a good shoe should not twist very much or very easily.
  • Room for the toes – in regular walking your toes naturally spread out.  Make sure when you try on a shoe, it has some ‘wiggle room’ for your toes.  This will prevent hard calluses from forming and reducing the chance of developing bunions and foot discomforts and pain overall.
  • Mind your arches – the shoe you purchase should either have an interchangeable inner sole, or you should purchase the shoe according to the type of arch you have.  There are three main categories of the arch:
  1. Neutral arch – these require firm midsoles and straight to semi-curved ‘lasts’ (‘last’ is the shape of the sole).
  2. Low-arch or ‘flat feet’ – select a shoe with a straight last and motion control to help stabilize your feet.
  3. High arch – get a shoe that provides cushioning to assist with shock absorption; a curved last also can help.

If you are still not sure and want professional advice on your feet and shoe selection, visit a chiropodist, your foot care specialist.

To arrange an assessment, contact us at one of our two locations: 519-623-3000 (Cambridge), 905-878-6479 (Milton).  Or visit us at www.ontariofoot.ca.

Chiropodist Milton – Why Flip Flops are Bad for your Feet

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One of the sounds of summer is the sound of flip-flops. However warm that makes you feel, it can eventually lead to pain and discomfort in your feet. Most flip-flop style sandals are poorly designed and can lead to chronic problems. Read on for the top four reasons why flip-flops are bad for your feet.

Four reasons why flip-flops are bad for your feet:

1. Flip-flops Lead to Excessive Toe-gripping
Since there is only a narrow strip of material holding your foot in place in the flip-flop, with every step, your toes will naturally start to grip on to the sandal to simply keep the flip-flop on your foot, to keep it from falling off.  Repetitively, over weeks and months, this can lead to inflamed tendons, or tendinitis.  Over a few summers, this can eventually lead to a condition called ‘hammer toes, which is associated with pain in the toes and sometimes the balls of the feet.

2.  Flip-flops Provide Little Cushioning and Shock Absorption
Flip-flops are inherently very thin on the bottom, so they provide very little shock absorption as you walk.  By constantly wearing sandals that have such little cushioning, you can develop stress fractures in the bones of the feet.

3. Arch Problems
You could easily call these sandals ‘flat’-flops since they are flat and provide no arch support.  This can promote the actual flattening of your arches, leading to what’s called ‘flat feet’ or pronated feet.  The flimsy flip-flops also can lead to “plantar fasciitis” – an inflammation in the thick band of tissue that runs from your heel to the balls of your feet…so guess where you can get the pain; between the heel and the balls of your feet.

4. Burning Blisters
Flip-flops provide very little material to hold the foot in place while you walk.  This means that the foot moves quite a bit as you walk, rubbing against the base of the flip-flop.  The resulting friction creates a burning feeling or even blisters on the underside of your feet.

For more information, or to book an assessment, contact us at one of our two locations: 519-623-3000 (Cambridge), 905-878-6479 (Milton) or visit us at www.ontariofoot.ca.

Custom Shoes Cambridge: If the shoe fits…it’s probably a custom orthotic

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Oh, the joy of walking through the warm summer air. Birds chirping, sun shining on your skin and of course, sore feet because you can never find a pair of shoes that seem to fit comfortably. For some people the search for a new pair of shoes can be difficult and painful and it isn’t your fault. Many individuals are born with or develop feet that require specialized attention to make sure they are getting the support they need.

Pre-packaged orthotics are not an adequate solution, how could they be? Your feet are unique and what supports them should be as well. If you seem to have constant pain in your feet or back then custom orthotics might be a great option for you. Ontario Foot and Orthotics is a well-connected leader in analyzing your feet and gait to determine the right orthotic solution.

The days of the giant ugly brown shoe that some think of when they visualize orthotics are over and you might be surprised at the great brand names and styles that can be provided.  Birkenstock, Clark, Rockport and many others are available through Ontario Foot and Orthotics. You can even replace your painful pair of unsupportive flip-flops with comfortable and healthy sandals made by Ortho-heel, Birkenstock Bio-time and Ortho-feet.

Many people also suffer from chronic injuries or wounds on their feet and there are solutions for them as well at Ontario Foot and Orthotics. The experienced Chiropodists here are certified in complex wound care through the Canadian Association of Wound Care and are happy to provide offloading devices that will keep you comfortable and mobile during your recovery.

Call Ontario Foot and Orthotics at 519-623-3000 in Cambridge or 905-878-6479 in Milton or visit www.ontariofoot.ca for more info.

Custom Orthotics : You’re not all right with arthritis

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There are two major types of arthritis; osteoarthritis and rheumatoid arthritis. Osteoarthritis is a result of slowly decreasing amount of cartilage in joints and is more common in athletes or as people age.

The second type of arthritis is rheumatoid arthritis and if you or someone you know has this condition they should look into the services available at Ontario Foot and Orthotics. Rheumatoid arthritis is an autoimmune disorder. That means the body is mistaking healthy tissues for external threats and attacking itself, which can break down joints over time and eventually cause joints to start to change shape and become deformed. This often affects the feet and toes, causing painful rubbing of toes or even for toes to overlap one another. The stress of walking with rheumatoid arthritis can develop calluses, painful corns or infection of the feet but it doesn’t have to be that way.

Customized orthotics can be created to help alleviate the stress put on the joints of the feet. Toe spacers and props can help and custom shoes go a long way to make certain conditions more comfortable.

Another way Ontario Foot and Orthotics can help is by determining the cause of pain and recommending exercises that will help take pressure off specific points that are causing pain.

If you or someone you know could benefit from help with their arthritis, call us at 905-878-6479 in Milton or visit www.ontariofoot.ca for more info.

What is Plantar Fasciitis and how can it be treated?

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Plantar Fasciitis is a result of inflammation of the plantar fascia.  The plantar fascia is a thick, non-elastic band of fibrous tissue that runs from the balls of your feet (metatarsal heads) and attaches to your heel.  It is an overuse injury that is usually characterized by acute heel pain first thing in the morning or after rest.

Plantar fasciitis occurs when stress is applied to the plantar fascia causing it to pull away from the insertion point (the heel).  This can cause small tears to the fascia resulting in inflammation and pain.  There are a variety of factors that can cause stress to the fascia such as flat arches (overpronation), tight calf muscles, poor footwear, overuse, and sudden increase in weight.

Symptoms of plantar fasciitis include a sharp pain in the heel that can travel towards the arch of the foot.  Pain persists with every step of the foot.   As the fascia is pulled away from the heel bone, the body reacts by filling in the space with new bone, which can lead to a heel spur.  A heel spur can be detected via x-ray and can be treated in the same way as plantar fasciitis.

Treatment options:

Many of the treatment options for plantar fasciitis consist of conservative therapy.  Short-term treatment includes stretching and icing of the fascia, proper footwear, padding and strapping, and oral ibuprofen or any other anti-inflammatory.  If none of these treatment options are working, physical therapy can be implemented.  Finally for a long-term treatment and preventative solution, orthotics can be prescribed.  Orthotics will help to re-create the arch and reduce stress on the fascia.  Surgical options are available, however not very common.

For more information or to arrange an assessment, contact Ontario Foot & Orthotics at 905-878-6479 in Milton. You can also visit us at www.ontariofoot.ca.

Custom orthotics for all feet

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Winter is in full swing and like many people you may only now be realizing that your seasonal footgear is not as comfortable as you remember it. The multitude of boots and shoes you are switching into depending on the weather are designed for fashion and function before comfort but there are custom orthotic solutions in Cambridge and Milton to make all your footwear fit like a dream.

Most stores that sell footgear also sell inserts for their shoes but custom orthotics are a step ahead of those products. While one-size-fits-all inserts might give a little extra cushion to your step, a custom solution created at Ontario Foot and Orthotics will be designed and manufactured to fit your feet perfectly. They can correct underlying problems with your feet that might be causing you pain or putting stress on your body.

Call and set up an appointment for an in-depth analysis. Staff will meet with you to administer a biomechanical assessment of your feet and walking style as well as create a plaster cast of your foot. Once the cause of your discomfort has been discovered, customized orthotics can be created that will not only fit your feet comfortably, but actually work towards correcting the misalignments that are causing stress and pain in your feet and body.

No matter what your job, age or level of activity, customized orthotics can help you get through the cold weather safely and with comfort. Treat yourself and treat your feet to an appointment with Ontario Foot and Orthotics. Call us at 519-623-3000 in Cambridge or 905-878-6479 in Milton or visit www.ontariofoot.ca for more info.

Over-the-counter shoe inserts vs. custom prescription orthotics

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When you have discomfort in your feet, it’s only natural to look for solutions. Some will try over-the-counter (OTC) foot inserts to try and get relief, while others seek professional advice from a foot care specialist and get a custom solution, prescription orthotics.

A store bought insert/insole usually provides cushioning, or has pre-moulded arch support and can assist in correcting foot structure. However, despite relieving mild to moderate discomforts, such inserts can increase foot problems as they wear down, so it is important to replace them regularly. What has also been commonly found is that each of your feet can be unique from each other, so each may have different support requirements. So how is it possible that a standard OTC foot insert solves different problems uniquely appearing in each foot? Keep in mind that if there is inadequate support, other problems can develop.

The best route to take is to see your registered foot care specialist. A chiropodist will assess the needs of each of your feet and recommend a custom solution that also suits your lifestyle, work requirements and the type of exercise that you enjoy the most. Your chiropodist may recommend either non-custom inserts, or prescription orthotics. It would depend on your unique needs and your budget. Prescription foot orthotics are covered by most extended health insurance benefit plans and best solve your foot problem for a long term solution.

In addition to obtaining the proper supportive orthotics, your chiropodist will also make preventive suggestions to optimize your foot health. This may include advice on which style of shoe best fits your feet, foot care instructions, sports medicine and much more.

For more information, or to arrange an assessment, contact Ontario Foot and Orthotics at 519-623-3000 in Cambridge or 905-878-6479 in Milton. Visit us at www.ontariofoot.ca.