Tag Archives: heel pain

Qualities of a good sandal

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Summer is almost here which means sandal season is here! We can finally get rid of those winter boots and bring out our sandals. Although sandals can be comfortable, there are certain qualities you should look for when selecting the right sandal.

  • Try to avoid wearing flip flops for long periods of time. They do not provide proper support to the foot and can cause heel pain and other foot ailments if worn for long periods of time. Flip flops are good for wearing around the pool, beach, or for short periods of time.
  • Wear a full open-toe sandal as opposed to a peep toe sandal. Peep toe sandals can put increased pressure on your bunions and can irritate hammer toes or claw toes. A foot open toe shoe will minimize pressure on these areas and won’t cause the toes to compress together allowing them to move around better.
  • Try not to wear sandals that have a very high heel. This can put pressure on the balls of the foot causing pain. Find sandals that have a wedge heel or a small platform to evenly distribute the pressure along the foot and avoid increased pressure in one area.
  • Avoid wearing sandals that have a lot of straps around the toes. This can cause irritation to the toes from all the rubbing and shearing from the straps. The rubbing can lead to blisters, corns and calluses around the toes.
  • Find sandals that have a good rubber sole with traction. This will help prevent slips and falls and is good for long distance walking.

For more information on good qualities of a sandal or any other footwear, contact Ontario Foot and Orthotics at our Milton office (905)878-6479. We look forward to hearing from you!

MedX laser therapy and how it can help with plantar fasciitis, metatarsalgia, arthritis and wounds

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For the longest time there was a new foot treatment coming out every decade or so and it only improved the previous treatment a bit more. Finally though, we can now say there is a foot treatment that has improved exponentially in MedX laser therapy. It is now possible to relieve pain and inflammation in the foot related to plantar fasciitis, metatarsalgia, arthritis, heel pain, arch pain and other foot pain without taking anti-inflammatory medication.

The MedX laser therapy treatment has a transformative effect on improving the care of the patient. Through recent studies by NASA researchers it has been found that human tissues repair themselves up to 40% faster with laser phototherapy. The light energy from the laser is absorbed by the various tissues in the body and transferred into biochemical energy. This causes a decrease in swelling, acceleration in healing time and an increase in the overall pain threshold due to the body’s release of endorphins. The laser treatment is extremely safe and has been proven to be very effective in treating muscle strains, plantar fasciitis, metatarsalgia, and arthritis to name a few.

The benefits of MedX laser therapy are:

  • Fast, safe and very effective
  • Low-intensity light energy
  • Decreases healing time and inflammation
  • Improves circulation
  • Excellent results when it comes to Osteoarthritis, Tendonitis, Muscle strains, Ligament Sprains and Repetitive strain injuries

Laser therapy has come a long way and it is now much easier to get treatment and help your pain go away. It’s less painful and a much easier healing process.

MedX Laser Therapy is a featured treatment option at Ontario Foot & Orthotics. 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.

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

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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 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

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.

What are custom made orthotics/insoles and how can they help me?

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Custom made orthotics/insoles are a corrective device that is used to support and correct the foot in a functional or accommodative manner.  It is a device that is placed in your shoes and helps correct biomechanical issues that may be occurring.  The orthotics can be prescribed to fit many different styles of shoes such as athletic shoes, dress shoes, safety shoes, and also hockey skates, soccer shoes, etc.

Custom made orthotics are recommended for a number of reasons.  These can range from flat feet to high arches, bunions, heel pain, knee pain, lower back pain, and general foot pain and fatigue.   The orthotics can restrict or assist movement of the foot in a specific direction and help redistribute pressure in the foot to avoid excessive pressure on certain weight bearing areas. The orthotics also helps change the alignment of the body to help reduce discomfort in the ankle, knees, and lower back.

Accommodative custom orthotics helps relieve pain and offload areas of the foot without changing the function of the foot.  These types of insoles are recommended for those with osteoarthritis or rheumatoid arthritis, diabetic individuals with sensitive feet, and those who just need more support in their feet in certain areas.

Before custom made orthotics are prescribed, a comprehensive assessment is completed.  This includes a biomechanical exam, which looks at the range of motion in the joints of the feet, knees, and hips.  A gait analysis is then completed to determine how the feet function when the body is in motion.  Once that is completed, a cast is taken of the feet through different means (plaster of paris, serofoam, etc.) and the orthotics are manufactured to your specific needs.

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

Foot Doctor : Where does this pain come from? It starts with the feet.

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Ouch! Lots of people experience seemingly inexplicable body pain, especially in cold weather. Aches in your lower body and neck can be a result of situational strain but if you are beginning to notice that it is happening frequently then perhaps the answer you are looking for isn’t under your nose, it starts with your toes.

Everything from the back of the heel, knee, calf, hips, lower back and neck can experience muscle pain as a result of problems with the anatomy of your feet and the way you carry weight when you move. These types of dysfunctions are called biomechanical issues and treating such afflictions is the specialty of a little place in Milton and Cambridge called Ontario Foot and Orthotics.

One example of problems many people have with their feet and simply ignore for most of their life is over or under pronation. Pronation is the way the ankle rolls and rotates naturally during a step and it is something everyone does. The heel comes down first and the ankle rolls a few degrees to evenly distribute the weight of your body across your foot. Problems begin to occur when either the shape of your foot or the way you naturally walk cause you to roll your foot either too much or too little during pronation. This causes too much weight to be disproportionally distributed to certain parts of the foot, depending on how you are pronating.

It seems like a simple fix but these things take an expert to diagnose. The staff at Ontario Foot and Orthotics will schedule an appointment and analyze the shape of your feet and the way you walk. Muscles in your feet span across joints and connect to a whole set of muscles which are connected all the way up your legs, back and neck. Through custom orthotic inserts and preventative strategies to fight pain, Ontario Foot and Orthotics can provide solutions to the mysterious muscle pain you thought would never go away.

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.

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.

Fallen Arches & Heel Pain – Your Feet are Asking For Help

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Pain is one of the main reasons why people seek help – with heel pain, seek the help of a chiropodist – your foot care specialist. The most common cause of heel pain is a condition called ‘plantar fasciitis.’ Plantar fasciitis is inflammation of the dense band of tissue that connects the heel and the base of the toes. Due to a fallen arch and poor foot biomechanics, the resulting micro-tears and strain leads to inflammation and pain of the plantar fascia. People often feel it when they step out of bed onto the floor, or after prolonged sitting. Simple ways to reduce the inflammation are to rest, ice and elevate the foot. Taking shorter steps, avoiding high-impact exercises and avoiding walking barefoot also help. If the inflammation and pain is not addressed adequately, a bone spur can develop and the pain can become chronic. A chiropodist will assess your foot and address the faulty biomechanics, often with a custom prescribed foot orthotic, as well as stretches and teaching you how to better care for your feet.

Fallen arches, or ‘flat feet’:

Having flat feet is a common finding. It is a lowering of the inside edge of your feet, leading to instability, local physical stress and reduces the shock-absorbing qualities of the arch. You may not suffer symptoms from fallen arches, though over time symptoms can develop: tired, stiff and sore arches; pain in the ankles, knees, hip or low back; painful shin splints with activity, Achilles tendonitis, bunions and osteoarthritis. It is important to address the foot instability and resulting faulty biomechanics of your feet due to the fallen arches. Foot orthotics are very helpful and stabilizes your fallen arch, reducing your symptoms. A chiropodist will conduct a complete biomechanical assessment of your flat feet and prescribe custom foot orthotics that match your unique foot structure and function.

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 www.ontariofoot.ca.