Bunion Basics: Understanding and Managing Foot Bunions - Feet First Clinic (2024)

November 13, 2019

A bunion (also known as hallux valgus) is a deformity of the big toe where the 1st metatarsal phalangeal joint is misaligned. With this deformity, the muscles surrounding the big toe are at an imbalance. In particular, the muscle that pulls the big toe towards the lesser toes is at a mechanical advantage, pulling the big toe closer to the one beside it. This is muscle is called the Adductor Hallucis. To counteract this muscle, we have to strengthen the opposing muscle: the Abductor Hallucis.The following exercises and stretches focus on the smaller muscles of the foot, which is essential in managing bunions and the pain associated with them.Toe curls and spreadsDo this exercise sitting with your foot several inches off the floor. Curl the toes down as if you want to grab something with the toes. Hold that position for 10 seconds and release. Then bring your heel to the ground, lift your foot slightly and spread your toes as far apart as possible. Hold that position for 30 seconds. Do this 5 times on each foot.Towel grip and pullView this post on InstagramA post shared by Feet First Clinic (@feetfirstclinic_)Place a towel on the ground and put your foot on top of the towel. Then use your toes to scrunch the towel towards you. Do this for 1-2 minutes on each foot.Toe stretchesUse your fingers to press your big toe down and hold that stretch for 30 seconds. Then position your toe in the opposite direction and use your fingers to help reach the end range of motion. Hold this stretch for 30 seconds. Do this 5 times on each foot.Toe resistance exercisesUse your fingers or your other big toe to create resistance so that the small muscles within the foot are isolated and activated. Place your finger on top of the big toe and while applying a small amount of pressure downwards, move your toe in the opposite direction. Hold this for 10 seconds. Then bring your finger under the toe and apply a bit of pressure pushing the toe upwards. While doing this, push your toe downwards and hold for 10 seconds. Finally, bring your finger to the side of your big toe pushing it towards the second toe. While applying this pressure, move your big toe away from the lesser toes. Hold this for 10 seconds. Do this entire exercise 5 times on each foot.Toe circlesDo this sitting on a chair. Bring your foot on the knee and use your hand to grip your big toe and run it through circular motions. This keeps the joint mobile.At first, these exercises may seem unnatural and difficult to do, but with time and consistency, you will get the hang of it!For more information on bunions, click here!For more inquiries and hopes to speak to a Licensed Chiropodist, book an appointment at Feet First Clinic.We are open six days a week!

April 15, 2024

For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury. The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals.In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game.1. Choose the right footwearThe foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning.2. Ensure proper footwear fitImproperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity.3. Practice good foot hygieneProper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth.4. Stretch and strengthenIncorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability.5. Listen to your bodyThe most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.

March 25, 2024

In the realm of fashion, footwear often takes center stage. However, finding stylish footwear for sensitive feet that provides comfort can seem like an elusive quest.Fear not: whether you're dealing with conditions like bunions, plantar fasciitis, or have feet that demand extra care, we'll explore a range of footwear brands that cater to sensitive feet without compromising style.Best for cushioningMephistoMephisto is renowned for its commitment to crafting footwear that marries fashion with function. Their shoes feature advanced cushioning and support systems, making them ideal for individuals with sensitive feet. Their footbeds are made of cork, a natural material that is naturally shock absorbent and anatomically contoured for the foot. From sleek sneakers to sophisticated loafers, Mephisto offers various styles to suit various tastes and occasions.TheMephisto Hestersandal features a cushioned cork footbed with a deep heel cup and strong arch. It is perfect for summertime outings, casual strolls or as an indoor slipper.AsicsWhile Asics is primarily known for its performance-oriented athletic shoes, the Gel-Nimbus line caters to those seeking superior comfort and support. The Gel-Nimbus utilizes innovative gel cushioning technology to provide excellent shock absorption. They're excellent for individuals with sensitive feet who lead active lifestyles, whether you're hitting the gym or running errands.Best footwear for width and fitClarksClarks have long been synonymous with comfort footwear, and its commitment to quality and craftsmanship shines through in every pair it produces. With a focus on ergonomic design and premium materials, Clarks' shoes relieve sensitive feet without compromising style. Some of their shoes are also available in different widths, from narrow to wide, like the Nalle Lace. This stylish sneaker is available in width with and also comes with a zipper to make it easier to take on and off. Clarks also makes a variety of high-end dress shoes, which are a great option for the style-conscious. AraAra is another brand renowned for its dedication to comfort and innovation. Their shoes feature cushioned footbeds, flexible outsoles, and adjustable closures, making them an excellent choice for individuals with sensitive feet seeking style and support.The Ara Lilly has a soft cushioned footbed with a stretchable woven upper. It provides maximum comfort and sophistication for any occasion.PortofinoPortofino specializes in crafting footwear that seamlessly blends fashion-forward design with orthopedic support. Their shoes feature anatomically shaped footbeds and shock-absorbing soles, catering to the needs of individuals with sensitive feet without compromising on style.Additionally, Portofino offers shoes in H width, which are slightly wider, providing more room and comfort. They also have a more comprehensive tread depth. For instance, the DY-5068 is a favourite. It features a removable insole, allowing you to insert your orthotics, and a zipper for in-and-out ease.Best seamless footwearSeamless footwear is excellent for sensitive feet as fewer friction points come in contact with the foot.AnodyneAnodyne is dedicated to providing therapeutic footwear solutions for individuals with foot ailments. Their shoes feature extra-depth designs, seamless interiors, and accommodative toe boxes, making them an excellent choice for those with sensitive feet seeking relief without sacrificing style. They also accommodate foot sensitivities for people with diabetes.TheAnodyne No. 23is designed with comfort in mind. It features a roomy toe box and plush cushioning, ensuring all-day comfort without compromising style.APEXAPEX specializes in crafting shoes that cater to the unique needs of individuals with foot conditions such as arthritis, diabetes, and neuropathy. Their shoes feature innovative technologies such as pressure-relieving insoles and stretchable uppers, providing unparalleled comfort and support for sensitive feet.The APEX Ambulator Conform Oxford is engineered for comfort and stability. This Oxford-style shoe features adjustable closures and a removable orthotic insole, making it ideal for individuals with sensitive feet seeking style and functionality.Best footwear with natural materialsCertain materials in shoes can aggravate sensitive feet. If you have skin sensitivities or allergies, you may develop contact dermatitis, which can cause a red rash and itchiness, and even skin blisters.Possible allergensin footwear that can lead to contact dermatitis include rubber, the glue that binds your shoes together, a nickel buckle on a sandal, chromates, formaldehyde, or paraphenylenediamine (a type of dye). If your shoes give you a rash or redness, you can tryfootwearwith natural materials. Our picks include:NAOTShoes crafted from natural materials have garnered widespread acclaim for their comfort, sustainability, and timeless appeal. Among the pioneers in this domain stands NAOT, renowned for its innovative use of cork beds in crafting footwear that melds impeccable comfort with eco-consciousness.NAOT's cork beds are ingeniously designed to conform to the wearer's foot contours, providing unparalleled support and cushioning. Sourced from renewable cork oak trees, this material delivers superior comfort and embodies the brand's commitment to environmental responsibility. One such option for summer is the NAOT Amadora, which is wrapped in suede and moulds to the shape of the foot with each wear.MephistoSimilarly, Mephisto has carved a niche in natural-material footwear, prioritizing comfort and style. Embracing premium leathers, cork footbeds and other natural textiles, Mephisto integrates advanced technologies into its designs to deliver optimal support and flexibility.Whether strolling through urban streets or traversing rugged terrain, Mephisto shoes offer a harmonious blend of form and function, appealing to the discerning consumer seeking quality craftsmanship and sustainable elegance. The Mephisto Izae is a casual-looking sneaker with optimal comfort, fit and a leather lining.

March 11, 2024

Do you often find yourself experiencing foot pain after a long day on your feet? Or maybe you struggle with posture or want to enhance your athletic performance?Custom orthoticsmay be the solution.This blog post explores why custom orthotics may be necessary, how they benefit your feet, and how to them.Why and when might you need custom orthotics?Custom orthotics are specially designed inserts inside your shoes to support and correctly align your feet. They are built custom to your feet to address any specific issues you may be experiencing. While over-the-counter shoe inserts can provide some relief, they often lack the precision and support that custom orthotics offer.There are several reasons why you might need custom orthotics:Foot pain: Whether dealing with plantar fasciitis, heel spurs, bunions, hammertoes, flat feet, or arch pain, custom orthotics can help alleviate discomfort by providing support and cushioning to the affected areas.Posture improvement: Misalignment in the feet can lead to poor posture, which can cause pain and discomfort in your knees, hips, and lower back. Custom orthotics can help correct these alignment issues, resulting in better posture and reduced pain.Athletic performance: Athletes often rely on their feet to perform at their best. Custom orthotics can provide the support and stability needed to optimize biomechanics and prevent injuries during physical activity.How do custom insoles benefit your feet?The benefits of custom orthotics extend beyond just relieving pain and discomfort. Below are some ways they can improve the health and function of your feet:Improved supportCustom orthotic insoles provide support where you need it most, whether in the arches, heels, or balls of your feet. This added support can help distribute pressure and reduce strain on muscles and ligaments.Better alignmentBy correcting misalignments in the feet, custom insoles can help improve overall body alignment, leading to better posture and reduced risk of injury.Enhanced shock absorptionCustom orthotics are made from materials that offer superior shock absorption, helping to cushion your feet and joints from the impact of walking, running, or jumping.Overuse injury preventionOveruse injuries are a common concern. Orthotics can help prevent these injuries by providing stability and support to the feet, reducing the risk of strain and overuse.How do you get fitted for custom orthotics?Getting custom orthotics is straightforward. You can expect the following while being fitted for custom orthotics:1. Schedule a foot assessmentThe first step is to schedule a foot assessment with a chiropodist or foot specialist who can assess your feet and discuss your needs and concerns.2. Physical ExamDuring the assessment, your feet are examined to identify issues such as flat feet, high arches, or abnormal gait patterns. If you have pain or foot concerns, let your chiropodist know. It also helps to inform your chiropodist about any activities or sports you engage in regularly plus the footwear you own and wear.3. Gait analysisAvideo gait analysishelps evaluate how you walk or run to identify biomechanical issues contributing to your foot pain or discomfort. The gait analysis is part of a biomechanical assessment, which also includes a range of motion and weight-bearing assessment. All three help create a more comprehensive overview of your feet.4. CustomizationBased on the assessment and analysis findings, your orthotics are designed to address your unique foot structure and alignment issues. Casting captures the foot in a subtalar joint neutral position.At Feet First Clinic, chiropodists use plaster, 3D scanning or foam to cast your feet.5. FittingOnce the orthotics are made, you return to the specialist for a fitting. The chiropodist will ensure the orthotics fit comfortably inside your shoes and provide the necessary support and alignment.6. Follow-upFollow-up appointments can be helpful to monitor your progress and adjust the orthotics to ensure optimal comfort and effectiveness.

February 29, 2024

Our feet are the unsung heroes of our daily lives, carrying us through countless steps and bearing the weight of our entire bodies. Yet, despite their importance, we often neglect their care until discomfort or pain strikes.From pesky corns to stubborn plantar fasciitis,foot ailmentscan range from minor annoyances to significant impediments. However, with proactive measures and some TLC, you can overcome these standard foot issues and put your best foot forward.This blog post explores practical strategies for alleviating and preventing some of the most prevalent foot ailments.Corns and callusesCorns and calluses are thickened, hardened areas of skin that develop in response to repeated friction, pressure, or irritation. They often form on the toes, heels, or balls of the feet and can be unsightly and uncomfortable. Corns are small and circular and are often found on the non-weight bearing, bonier parts of the foot where the skin is thinner - like the toes. Calluses, on the other hand, typically occur on the weight-bearing parts of the foot, like the balls of the foot and heel, and tend to be larger than corns. PreventionMinimizing friction and pressure on the affected areas is essential to prevent corns and calluses. This can be achieved by wearing properly fitting footwear with ample cushioning and support, using protective pads or inserts, and regularly moisturizing the skin to keep it soft and supple.TreatmentsGentle exfoliation using a pumice stone or foot file can help remove dead skin cells and reduce thickness. Additionally, moisturizers or emollients can soften the skin and reduce the size of corns and calluses over time. If your corns or calluses are especially painful, you can see a chiropodist to safely and painlessly have them removed. Plantar FasciitisPlantar fasciitis, characterized by inflammation of the thick band of tissue across the bottom of your foot, can cause stabbing pain near the heel.TreatmentsYou can do stretching exercises, wear supportive shoes, use custom orthotic inserts or Superfeet, apply ice packs, and try physical therapy. If your plantar fasciitis is chronic (i.e., it has persisted longer than 3-6 months), you may also consider shockwave therapy. Shockwave therapy is a non-invasive, effective treatment where soundwaves are applied to the affected area. This stimulates your body's inflammatory response to heal the plantar fasciitis.PreventionMaintain a healthy weight, wear supportive shoes, avoid excessive high-impact activities, and incorporate regular stretching into your routine. Avoid sudden increases in physical activity, and take occasional rest days to allow your feet to recover. Rapid increases in intensity can overload the heel and plantar fascia. Instead, take a cautious approach to building up volume and reduce the intensity if you notice any discomfort.BunionsBunions are bony bumps that form on the joint at the base of the big toe, often causing pain, swelling, and difficulty wearing shoes.TreatmentsWhile bunions cannot be reversed, there are many ways to manage them. Some methods for managing bunions include splinting the affected area, wearing shoes with a wide-toe box, avoiding high heels, wearing custom orthotics, and performing various stretches and exercises to strengthen the muslces in the foot and ankle. In severe cases, surgery is a potential treatment option.PreventionChoose shoes with ample toe space, avoid high heels or narrow shoes, maintain a healthy weight, and practice foot exercises to strengthen muscles and improve alignment. Custom orthotics and even toe spacers can be effective depending on the severity of your bunions.Ingrown ToenailsIngrown toenails occur when the edge of the nail grows into the surrounding skin, leading to pain, redness, and infection.TreatmentsIf your ingrown toenail is in its early stages and not causing any discomfort, you can try growing out the toenail. Then, soak the foot in warm water, gently lift the ingrown edge of the nail, and cut the toenail straight across. Ingrown toenails are prone to infection, so you feel any pain and discomfort, we recommend seeing a foot specialist like a chiropodist to avoid any complications. While waiting to see the chiropodist, you can soak the foot in warm water with epson salts, keep the area clean and dry and apply antibiotic ointment (if you suspect infection).PreventionTrim toenails straight across, avoid cutting them too short, wear proper-fitting shoes, and avoid picking or tearing at the nails.Athlete's FootAthlete's foot is a common fungal infection that causes itching, burning, and cracked skin between the toes.TreatmentsKeep feet clean and dry, apply antifungal creams or powders, wear breathable socks and shoes, and avoid sharing footwear or walking barefoot in public places.PreventionPractice good foot hygiene, wear moisture-wicking socks, rotate shoes to allow them to dry thoroughly between wears, and use antifungal foot powder as a preventive measure. In more severe or persistent cases, professional medical treatment may be necessary, including trimming or debriding the thickened skin.

February 20, 2024

Bunions, bony protrusions that often develop at the base of the big toe, are a common foot ailment affectingmillions worldwide. While they may not be life-threatening, they can be a source of persistent discomfort and impact one's quality of life.This blog explores the causes, symptoms, and effective management strategies for understanding and coping with bunions.Understanding BunionsWhat are bunions?Bunions, or hallux valgus, occur when the joint at the base of the big toe misaligns. The misalignment causes the big toe to point toward the other toes. Over time, the shifting joints and bones lead to a bony bump on the side of the foot.What causes bunions?Bunions often develop due to a combination of genetic and environmental factors. High heels and shoes with narrower toe boxes can exacerbate the condition, as can specific foot shapes and abnormalities. Additionally, conditions such as rheumatoid arthritis can contribute to their development. Activities with excessive pressure and strain on the toes and joints at their base, such as ballet or running, can also lead to a bunion.What are the symptoms of bunions?Common symptoms of bunions include pain, swelling, redness, and restricted movement of the affected toe. The prominence of the bony bump can also lead to the development of calluses and corns.Managing BunionsChoose the correct footwearOne of the primary ways to manage bunions is by wearing shoes that provide ample room for the toes. Opt for shoes with a wider toe box and lower heel height to reduce pressure on the affected joint. Avoid high heels and pointed shoes, as they can exacerbate the condition.Additionally, you can supplement footwear with bunion splints and aligners, or toe taping, all of which help realign the big toe to its natural position.Custom orthoticsOrthotic inserts can provide additional support and help alleviate discomfort associated with bunions. These inserts can be purchased over the counter or customized by a chiropodist to suit the specific needs of your feet.Toe exercisesRegular toe exercises can improve the flexibility and strength of the toes, potentially relieving some of the pressure on the affected joint. Simple exercises like toe stretch and toe-tapping can be beneficial.Cold compression and elevationWhen experiencing pain and swelling, applying a cold compress and elevating the foot can help reduce inflammation. Cold compression can be beneficial after prolonged periods of standing or walking.Shockwave therapyThis non-invasive treatment can help treat tight muscles and other soft tissue injuries that can often coincide with bunions.Pain managementPhoto credit: iStockOver-the-counter pain relievers and anti-inflammatory medications can effectively manage pain associated with bunions. However, consulting a healthcare professional before starting any medication regimen is essential.Surgical optionsIn cases where conservative measures prove ineffective,surgical intervention may be considered. Bunion surgery aims to realign the joint, remove the bony bump, and alleviate pain. Generally, surgery is considered a final resort for severe cases or when conservative methods have failed. Side effects from the surgeryincludenerve damage, wound-healing problems, and, in rarer cases, osteoarthritis of the metatarsal bone.

February 15, 2024

High heels make a fashionable statement and give you a boost of confidence while taking your outfits to new heights. No one can deny, they look good! But are they good for your foot health? Should we really be wearing them? “Healthy high heels'' may seem like a misnomer, but the truth is, there are ways you can maintain your foot health, even as a high-heel lover. Let’s dive into the topic of healthy high heels and learn how you can simultaneously prioritize fashion trends and foot function.Top 3 Ways to Protect Your Feet in HeelsWhile high heels may cause issues by altering the natural position of the foot-ankle complex, there are ways you can implement them into your daily life to minimize these effects: Choose healthy high heelsMinimize high heel strainPerform strengthening exercisesChoose Healthy High HeelsFashionable foot health sometimes means avoiding risky shoe choices. If the main goal of wearing heels is to establish a stylish height that pairs well with clothing, there are options you can choose that aren’t the typical ultra-high, pointed-toe stiletto. Heeled shoes that focus on health can come as boots, wedges, and platforms - even pumps! All of which usually offer more stability, arch support and cushioning, without sacrificing style.Minimize High Heel StrainMinimizing high heel strain involves implementing some simple tips and remembering the importance of foot care in heels. Here are some to consider:Take breaksIf you choose to wear a stiletto or another heel with a low level of support and stability, make sure you bring a back-up pair of shoes to change into when you need a break.Opt for lower heelsLower heels can prevent foot injuries by offering better stability and centre of gravity. Unsurprisingly, it is also easier to walk and maintain balance with a lower heel.Opt for thicker heelsThicker heels provide more support and stability than stilettos. They're also less likely to break than thin, hour-glass shaped heels. A broken heel poses a risk of tripping and falling.Wear insoles with your heelsIf your heels can accommodate them, wear Superfeet insoles for added comfort and support.Ensure a proper fitUnbeknownst to you, your feet can often change in size as the years pass. Make sure you try your heels on and walk around the store to assess how you move in them. Ensure there is ample room for your toes to reduce your risk of bunions, ingrown toenails, and more. Attending a proper shoe fitting at a foot clinic can also guarantee a perfect fit.Perform Strengthening ExercisesThere's no denying that wearing heels can be risky. You increase your chances of developing bunions, hammertoes, and other conditions, and sudden falls and foot injuries are more likely. That said, strengthening exercises for heel wearers can add an extra layer of protection against these issues! Try some toe-targeted exercises to keep those bunions at bay, and ankles movements to help with stability and balance. Toe SplaysSit or stand and spread your toes apart as far as you can.Hold for a few seconds, then bring them back together.Repeat for 10-15 repetitions.Ankle CirclesLift one foot off the ground and rotate your ankle clockwise for 15 seconds.Reverse the direction and rotate counterclockwise for 15 seconds.Switch to the other foot and repeat.Towel ScrunchesPlace a towel or piece of fabric on the floor and stand on it with your bare feet.Scrunch the towel toward you using only your toes.Repeat for 10-15 repetitions.For a list of more extensive exercises that target the rest of the foot, check out these resources:Top of the Foot Pain ExercisesMorning Foot Exercises to Start Your Day Pain FreeA Beginner’s Guide to Exercises for Relieving Arthritis