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Exercises that focus on building strength in the feet and ankles can improve stability, mobility, and overall function. Weakness or stiffness in these areas may lead to foot pain as well as contributing to pain in the knees, hips, or lower back. Foot and ankle exercises include static holds, resistance movements using exercise bands, and simple dynamic exercises like picking up small objects with the toes. These activities help activate the muscles that support the foot’s arch and promote better balance. Calf exercises are also useful, since the muscles in the lower leg are connected to the heel through the Achilles tendon and play a role in how pressure moves through the foot. A chiropodist can evaluate your specific condition, recommend exercises that suit your foot structure and mobility level, and help monitor your progress to avoid overuse or strain. If you are experiencing weakness in the feet or ankles, it is suggested that you make an appointment with a chiropodist for help.

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 Vaughan, ON . 

Long-distance cycling can place significant stress on the feet and ankles, often leading to overuse injuries. Common issues include hot foot, a burning sensation caused by nerve compression, and poor shoe fit. Achilles tendonitis may develop from repetitive pedaling motions and poor saddle positioning, leading to stiffness and heel pain. Pain along the outside edge of the foot may result from pressure, improper cleat alignment, or weak foot support. These injuries can worsen over time, if not addressed. A chiropodist can evaluate your foot mechanics, recommend proper footwear, prescribe custom orthotics, and provide other treatments to relieve pain. If you experience foot or ankle pain during cycling, it is suggested that you visit a chiropodist who can treat various foot conditions, and guide you on foot and ankle injury prevention tips.

Injuries to the foot and ankle are very common among athletes. If you have experienced an injury, 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. 

Common Injuries Among Athletes: 

• Achilles tendon injuries
• Ankle strains or sprains
• Plantar fasciitis
• Fractures
• Turf toe
• Joint dislocations
• Sever’s disease
• Morton’s neuroma

Symptoms

Symptoms will depend on the cause and severity of the injury. Common symptoms for a foot or ankle injury include pain, swelling, tenderness, bruising, a reduced range of motion, and difficulty bearing weight or walking on the affected foot or ankle. 

Diagnosis

Sports injuries are typically diagnosed after carefully examining the affected foot or ankle. This includes moving the injured area to test its range of motion. Medical history will need to be provided, as well as detailed information about how the injury occurred. Imaging studies, such as X-rays or MRIs, may be used to confirm or rule out certain diagnoses. 

Treatment

Just like symptoms, treatment will depend on the type of injury and its severity. Initial treatment for many sports injuries is aimed at controlling inflammation and promoting the healing response. The acronym R.I.C.E is a helpful guide to implement for most acute injuries. This method involves resting, icing, compressing, and elevating the affected foot or ankle. In addition, anti-inflammatory medications may be administered and orthotic devices may be prescribed. For more severe injuries, surgery may be required. Lastly, rehabilitation or physical therapy may be needed to gain full functionality in the afflicted area.

If you have any questions please feel free to contact our office located in Vaughan, ON . 

Plantar fasciitis is a foot condition marked by heel pain where the plantar fascia attaches to the heel bone. This discomfort is usually felt with the first steps in the morning, or after long periods of rest. It often worsens later in the day, particularly during push-off while walking. The pain may also spread along the inside of the foot. Plantar fasciitis is linked to repeated strain or small tears in the fascia. Risk factors include reduced flexibility in the Achilles tendon, flat or high arches, prolonged standing or walking on hard surfaces, and activities such as running or dancing. Wearing high-heeled shoes for extended periods of time, or having a sedentary lifestyle may also increase the likelihood of developing plantar fasciitis. A chiropodist can assess foot mechanics and identify tenderness during specific foot movements. Non-surgical care may involve custom orthotics, heel support, and guided stretching exercises. If you have symptoms of plantar fasciitis, it is suggested that you schedule an appointment with a chiropodist for expert guidance.

Plantar fasciitis can be painful and interfere with your daily activities. If you are experiencing foot or heel pain and believe you may be afflicted with plantar fasciitis, 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 Plantar Fasciitis?

Plantar fasciitis refers to the inflammation of the plantar fascia, a ligament that runs along the bottom of the foot and connects the heel bone to the toes. Repetitive activities, such as running or jumping, can injure the plantar fascia over time. Plantar fasciitis can also be caused by flat feet, high arches, pregnancy, and activities that put excessive pressure on your feet, like standing all day for work. When the plantar fascia becomes inflamed, it causes pain and discomfort. 

Symptoms

Typical symptoms of plantar fasciitis include:

• Stabbing pain near the heel
• Pain that is worst in the morning or after a period of rest
• Pain that increases after exercising
• Swelling
• Tightness in the Achilles tendon

Diagnosis

Plantar fasciitis is typically diagnosed via medical history and physical examination. 

Treatment

Treatments for plantar fasciitis include resting and icing the affected foot, stretching the foot, taking medications to reduce inflammation, and wearing orthotics. In severe cases where pain does not improve with conservative treatments, injections or surgery may be recommended. 

If you have any questions please feel free to contact our office located in Vaughan, ON . 

Skin fissures on the heels are deep cracks in the skin that often result from dryness, pressure, or thickened calluses. These splits can be painful and may even lead to infection if not properly treated. Contributing factors include prolonged standing, wearing open-backed footwear, obesity, or medical conditions such as diabetes. A chiropodist can assess the severity of the fissures, gently remove hard skin, and provide custom care plans to encourage healing. If needed, specialized padding or orthotics can also be used to relieve pressure on the heels. Do not ignore the signs of cracked heels. If you have developed this condition, it is suggested that you schedule an appointment with a chiropodist to restore comfort and protect your foot health.

Dry, cracked heels are more than a cosmetic inconvenience. For many people, they are uncomfortable, deep, painful, and may even bleed. If you suffer from cracked heels, 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. 

Causes

• Prolonged standing
• Wearing open-back shoes
• Wearing shoes that don’t cushion the heels
• Living in a cold or dry climate
• Taking long, hot showers
• Not moisturizing the heels
• Eczema
• Psoriasis
• Palmoplantar keratoderma
• Juvenile plantar dermatosis

Treatments

• Soaking the feet
• Exfoliating with a pumice stone
• Moisturizing the heels
• Wearing closed-back shoes that cushion heels
• Avoiding prolonged standing
• Taking warm, rather than hot, showers
• Treating underlying skin conditions 

While milder cases of cracked heels can be treated at home, some patients present with deep, painful, bleeding heel fissures that are at risk of becoming infected and may require medical care. Additionally, patients with diabetes or any other conditions that affect the immune system should be monitored by a chiropodist. 

If you have any questions please feel free to contact our office located in Vaughan, ON .