Improving Foot Health With Exercises

Exercising the feet  is an important part of staying mobile and reducing pain. Gentle stretches and strengthening routines can increase flexibility, improve balance, and support the muscles and ligaments in your feet. Movements like toe raises, toe curls, and Achilles stretches can help reduce stiffness, support your arches, and enhance the way your foot absorbs impact during walking or standing. Strengthening the muscles in the feet may also help reduce the likelihood of injuries or overuse conditions. Simple activities like rolling your foot on a ball or picking up small objects with your toes can be done at home and contribute to stronger, more resilient feet. A chiropodist can guide you through foot and ankle exercises that are best suited to your needs, especially if you have diabetes, arthritis, or a history of foot injuries. They can also help identify which movements to avoid based on your condition. If you are experiencing foot pain, it is suggested that you schedule an appointment with a chiropodist for guidance.

Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists can help you maintain the health of your lower limbs and your mobility. 

There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.  

Strength exercises: 

  • Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
  • Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
  • Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
  • Walking on sand - Stretches and strengthens feet and calves

Flexibility exercises: 

  • Heel raises - Raise the heels while keeping toes on the ground
  • Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
  • Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
  • Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side

Exercises for foot pain: 

  • Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
  • Ball roll - gently roll a golf or tennis ball underneath the arches of the feet 

If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Exercise and the Feet

Exercise and the Feet

Like other parts of your body, your feet are composed of bones, joints, muscles, tendons, and ligaments. And just like other parts of your body, your feet can benefit from exercise. The feet support the rest of your body, so keeping them strong and flexible will help you maintain your overall health and mobility for years to come.

To improve foot flexibility and mobility, you can do a few simple stretches. Sit upright in a chair with your feet flat on the floor. Keeping your toes and the balls of your feet on the floor, slowly raise your heels. Hold for several seconds and then lower them to the floor. Next, point your toes and slowly raise your heels until only the tips of your longest toes are touching the floor. Hold for several seconds and then lower your heels to the floor again. Finally, raise your heels and curl your toes inwards so that only the tips of the toes touch the floor. Hold for five seconds. Repeat each of these steps 10 times to boost foot flexibility. 

To strengthen your toes, you can do simple toe curls. Spread a small towel on the flat on the floor. Sit upright in a chair and place one foot flat on the floor and the other flat on the towel. Using only your toes, grasp the towel and scrunch it, pulling it towards yourself. Repeat this on the other foot. You can also spread some marbles out on the floor in front of you and use just your toes to pick them up. 

To learn more about various foot exercises, consult with a chiropodist. 

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Foot Complications from Diabetes

Diabetes can lead to serious foot complications due to its effects on nerves and circulation. Neuropathy, or nerve damage, reduces sensation in the feet, making it difficult to detect injuries, blisters, or pressure sores. Without proper care, small wounds can develop into ulcers and infections. Arterial disease, caused by poor circulation, slows the healing process and increases the risk of tissue damage. Reduced blood flow can also lead to foot deformities, as weakened muscles and joints cause changes in foot structure. In severe cases, untreated infections or non-healing ulcers may result in the loss of toes or limbs. If you have diabetes, it is strongly suggested that you are under the care of a chiropodist who can help you to monitor this serious condition.

Diabetes can cause serious problems in the lower limbs if proper preventive measures are not taken and diabetic wound care is not performed. If you would like to learn more about caring for diabetic feet, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists can help you maintain the health of your lower limbs and your mobility. 

Diabetes can lead to a host of foot and ankle complications, including: 

  • Poor circulation
  • Peripheral neuropathy
  • Diabetic foot wounds and ulcers
  • Infection
  • Corns and calluses
  • Dry, cracked skin
  • Nail disorders
  • Hammertoes
  • Bunions
  • Charcot foot

If you have diabetes, you must be vigilant of any changes in your foot health. This is best done through daily foot inspections. Using a mirror to help you if necessary, look for any: 

  • Cuts, scrapes, sores, or wounds
  • Bruising or discoloration
  • Swelling
  • Rash
  • Foul odor
  • Nail changes
  • Hair loss
  • Warmth and inflammation
  • Deformities
  • Lower limb pain
  • Strange sensations (numbness, tingling, burning, pins, and needles)

If you detect anything unusual, seek the care of a chiropodist as soon as possible. If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Diabetic Foot Care

Diabetic Foot Care

Though diabetes begins with the pancreas not producing enough insulin, thus raising your blood sugar levels, it is a systemic condition that can affect every part of your body. The feet are no exception, and a variety of lower limb problems are very common among people with diabetes. 

One of the primary foot-related concerns for patients with diabetes is diabetic foot ulcers (DFUs). These are poorly healing open wounds on the feet that are at high risk of becoming infected due to a weakened immune system, another common complication of diabetes. Nerve damage in the feet caused by high blood sugar levels interferes with pain signaling between the peripheral nerves in the feet and the central nervous system (the brain and spinal cord). When this signaling is disrupted, it can be difficult to detect foot injuries, such as cuts and scrapes, when they occur. These injuries are then left unnoticed and untreated until they have significantly worsened. Poor circulation, another complication of diabetes, means that not enough nutrients reach the feet. Without them, the wounds on the feet heal slowly and poorly, or not at all. These wounds can then become infected, leading to tissue death. 

The best way to prevent DFUs and their consequences is to carefully monitor the health of your feet through daily foot inspections. Using a mirror to help you see your feet fully, look for any cuts, scrapes, sores, bruising, swelling, discoloration, rashes, hair loss, deformities, or nail changes. Take note of any foul odors, pain, warmth, and strange sensations such as numbness, tingling, burning, or pins and needles. If you notice a problem, seek the care of a chiropodist as soon as possible. Early treatment is key to avoiding potential complications. 

DFUs are not the only foot problem diabetics are more likely to encounter. Diabetes can also increase your risk of corns and calluses, cracked skin, bunions, hammertoes, Charcot foot, nail disorders, and various infections. If you have diabetes, it is strongly suggested that you are under the care of a doctor who can help you monitor your foot health, treat any existing conditions, and prevent future ones.

Hints for Keeping Your Feet Healthy

Most people do not think about their feet until pain or discomfort disrupts their daily activities. Healthy feet allow for stability and movement, but issues such as bunions, hammertoes, and arch pain can develop over time. Wearing improper footwear, repetitive strain, and medical conditions like diabetes also can contribute to foot problems. Numbness or tingling in the feet may indicate nerve damage, while persistent swelling or joint stiffness could signal arthritis or circulation concerns. Wearing well-fitted, supportive shoes can help prevent discomfort, and regularly inspecting the feet for cuts, blisters, or skin changes is especially important for people with diabetes. Heel pain, often linked to conditions like plantar fasciitis, can make walking difficult and may require medical treatment. A chiropodist can assess your foot health, provide treatment for structural problems, and offer custom orthotics to relieve pain and improve foot function. Addressing your foot concerns early can prevent further complications and maintain mobility. If you are experiencing foot pain, it is suggested that you schedule an appointment with a chiropodist for advice.

Caring for your feet is not just something done at the chiropodist’s office. Good foot care starts at home. If you would like to learn more about daily foot care practices, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists can help you maintain the health of your lower limbs and your mobility. 

There are many things that you can do at home to help care for your feet, including: 

  • Wearing shoes and socks that fit properly
  • Washing the feet daily with soap and water
  • Drying the feet thoroughly
  • Applying moisturizer to the soles and heels of the feet
  • Taking a walk and exercising the feet regularly
  • Doing foot stretches and strengthening exercises 

A chiropodist can help figure out a manageable foot care routine for you to keep your feet healthy. If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Everyday Foot Care

Everyday Foot Care

Good foot care is proactive, rather than reactive. While a chiropodist can diagnose, treat, and help you manage a variety of foot and ankle conditions, preventing foot problems and keeping the feet healthy is something that you can do at home as well. Having and following an established daily foot care routine can be very beneficial. 

Maintaining good foot hygiene helps prevent a variety of foot problems, including infections like athlete’s foot and fungal toenails. It is important to wash your feet every day using lukewarm water and mild soap. Wash the entire foot, from heel to toe. Then dry the foot thoroughly, taking extra care to dry in between the toes. Moisturizing the heels and soles of the feet after washing them can help keep the skin soft, hydrated, and free of cracks. 

Stretching and strengthening the feet can maintain or improve their mobility. There are many easy foot exercises that you can do to keep your feet strong and flexible, such as toe scrunches and heel raises. Maintaining a healthy diet and exercising regularly can help keep your weight under control, relieving excess pressure and strain on the feet. 

Finally, wearing the right shoes is one of the easiest ways to care for the feet. Many people wear shoes that are too tight or narrow, shoes that don’t support the feet adequately, and shoes that are made of materials that trap moisture on the foot. Opt for comfortable, properly-fitted shoes that support and protect your feet. 

For more information about daily foot care practices for good foot health, please consult with a chiropodist.

Causes of Uncomfortable Heel Fissures

Heel fissures are cracks in the skin that develop on the heels due to excessive dryness and pressure. These cracks can become deep and painful, especially while walking or standing for long periods of time. Symptoms include rough, thickened skin surrounding the heel, visible cracks, redness, and occasional bleeding if the fissures are severe. Causes include prolonged standing, footwear with inadequate cushioning, dehydration, and underlying conditions like diabetes or eczema. Exposure to dry or cold environments can also worsen the condition. If left untreated, heel fissures can lead to infections and increased discomfort. Regular moisturizing, gentle exfoliation, and wearing supportive footwear can help prevent and manage this condition. Cracked heels can cause difficulty in completing daily activities and, if this is true for you, it is suggested that you see a chiropodist for treatment. 

Cracked heels, also known as heel fissures, can cause pain and discomfort. If your cracked heels are bothering you, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists will assess your condition and provide you with quality foot and ankle treatment. 

Dry, thickened skin around the rim of the heel is typically the first sign of cracked heels. While this condition is common and usually just a nuisance, some cases can be more severe. If left untreated and as more pressure is placed on the heel, the cracks become deeper and eventually walking and standing can be painful. These deep cracks or fissures can bleed and also become infected. Those with diabetes need to be especially careful as fissures could lead to diabetic foot ulcers. 

Causes

Cracked heels can be the result of several different factors, including: 

  • Dry skin
  • Taking long, hot showers or using harsh soaps
  • Standing for long periods of time
  • Walking barefoot
  • Walking in shoes with an open back, such as sandals or flip flops
  • Wearing shoes that do not fit properly
  • Living in a cold or dry climate
  • Certain skin conditions, such as eczema or psoriasis

Treatment

There are many at-home treatment remedies for cracked heels. Applying moisturizers to the heel can help hydrate the skin. Soaking your feet in warm water and exfoliating them with a loofah or pumice stone can help to buff away dead skin cells. If you are afflicted with cracked heels, it is recommended that you see a chiropodist for treatment. 

Prevention

You can prevent cracked heels by:

  • Avoiding standing in one position for prolonged periods of time
  • Wearing well-fitted shoes with a closed back
  • Washing your feet with gentle soaps and lukewarm water
  • Moisturizing the feet daily

If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Curing Cracked Heels

Curing Cracked Heels

Cracked heels are a common foot problem. They occur when areas of skin on your heels become dry and thicken, forming calluses. Over time, these calluses can crack, causing discomfort or pain in the heel. Other symptoms associated with cracked heels include flaky skin, itching, bleeding, redness, inflammation, and foot wounds. Additionally, deep, painful cracks known as fissures can form on the heels. Fissures leave your heels at an increased risk of becoming infected. 

Cracked heels may be caused by standing for prolonged periods of time, walking barefoot or in open-back shoes, wearing poorly fitted shoes, taking lengthy hot showers, using harsh soaps to wash your feet, and living in a climate with cold temperatures or low humidity. Sometimes cracked heels can be caused by an underlying medical condition, such as a vitamin deficiency, fungal infection, or psoriasis. 

Fortunately, there are many ways to prevent cracked heels and to treat them when they occur. You may be able to prevent cracked heels by wearing supportive, well-fitting shoes with a closed back, wearing orthotic devices to pad your heels as you walk, or wearing padded socks. Keeping your feet exfoliated and moisturized is also a key step, in both prevention and treatment. Applying a thick moisturizer on the heels regularly is highly recommended. 

If you have chronic cracked heels, cracked heels that don’t respond to home treatment, or if you are diabetic or have peripheral neuropathy, it is suggested that you see a chiropodist for treatment. 

Does Being Tall Increase the Risk of Nerve Damage in the Feet?

Peripheral neuropathy affects the nerves in the feet, causing numbness, tingling, or even pain. Researchers have explored whether being taller increases the risk of developing this condition. Since taller individuals have longer nerves, signals must travel a greater distance, making them more vulnerable to damage. Poor circulation in the lower limbs can also contribute to nerve dysfunction, especially in those with diabetes or other underlying health conditions. Symptoms often start in the toes and progress upward, making it difficult to detect injuries or feel temperature changes. This loss of sensation can lead to wounds that go unnoticed, increasing the risk of complications. While height may be a factor, other issues like diabetes, alcohol use, and vitamin deficiencies play a role. If you experience numbness or burning in your feet, it is suggested that you see a chiropodist who can assess nerve health and recommend appropriate treatment options.

Neuropathy can cause permanent nerve damage if left untreated. If you are experiencing the symptoms of peripheral neuropathy, please consult with one of the specialists from Thornhill Foot Clinic. Our chiropodists will assess your condition and provide you with quality foot and ankle treatment. 

What Is Peripheral Neuropathy?

Peripheral neuropathy is a condition that damages the nerves of the peripheral nervous system, which provide sensation to the limbs. The feet are often affected. Peripheral neuropathy can have many different causes, but it is most commonly associated with diabetes.

Symptoms

Common symptoms of peripheral neuropathy include:

  • Pain
  • Numbness or tingling sensation
  • Burning sensations
  • Weakness
  • Loss of balance

Diagnosis

Peripheral neuropathy is diagnosed based on medical history and physical examination. Various tests performed during physical examinations can help determine the type of peripheral neuropathy you may have and what is causing it. 

Treatment

Treatment for peripheral neuropathy will depend on what is causing it. For example, if your peripheral neuropathy is caused by diabetes, then managing your blood sugar, exercising regularly to strengthen the legs and feet, and taking pain medications may be recommended as treatments. 

If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Neuropathy

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