pin Our Location 2481 Bloor St. W, Toronto 416.769.3338(FEET)

clock Open Saturdays Mon-Fri 10am-7pm Sat 10am-4pm calendar Book Appointment

See A Licensed Chiropodist

416-769-FEET(3338)

Running Season Has Arrived!

Here at Feet First Clinic, we’re always happy to see our patients and help them out with whatever issue that has arisen. If you need a wart removed  by a great chiropodist, we should be at the top of your list; if you need custom orthotics made to help correct your gait and give you the arch support you need, we’re the right choice. In the meantime, however, between appointments, there are plenty of exercises and stretches that you can do to maintain the health and overall strength of your feet.

Many people will hit the gym or go to yoga class three times a week, but often the smaller muscle groups like the wrists, feet and small stabilizer muscles are ignored. A more holistic, enlightened approach to exercise would see fitness enthusiasts spending more time spreading their attention around so that the entire body is strong and toned, not just the parts that you can see in the mirror. And even if you don’t like hitting the gym or going to yoga class, if you have issues with your feet or suffer from common conditions like plantar fasciitis, foot strengthening and stretching can bring you relief and act as a preventative measure against pain and tightness. There are countless benefits of gait analysis and orthotic inserts, but doing maintenance exercises on your own can really help speed your progress along.

For the rest of the post, we’ll be describing several activities that will help you build up strong, healthy feet:

Plantar Stretch

Plantar Stretch For Feet

Any foot specialist in Toronto will tell you that this basic plantar stretch is a fantastic way to start the rehabilitation process and relieve your pain. Simply cross your barefoot over your opposite knee while sitting on a chair and stretch the plantar by pulling your toes towards your shin. You may not feel the results immediately, but if you persist, you will almost certainly experience some gradual relief.

Marbles in the Jar

This is a straightforward strengthening exercise in which you scatter ten marbles on the carpet, pick them up with one by one with your feet, and drop them in a jar. You should perform this strengthening exercise one foot at a time to make sure each individual foot gets the benefit. If you get bored easily, you may want to see if you can corral your spouse or child to compete against you for speed.

Tree Pose

Borrowing a bit of wisdom from the world of yoga, we recommend practicing your tree pose to strengthen the many muscles in your feet. Tree pose involves balancing on one foot with your other foot pressed into your calf or thigh. Eventually, you can advance to closing your eyes, or, for a serious challenge, you can try standing on a mini trampoline or something less stable. According to yogi philosophy, tree pose can help you feel grounded and strong, in addition to strengthening your feet and ankles; it’s a win-win!

Negative Calf Raises

The calf raises can be done simply by standing on a step in your stairway, pushing up into a calf raise (with both feet), raising one foot off the step and lowering the other foot below the step to put a deep stretch into the calf. The whole exercise strengthens the lower legs, but the stretch helps to prevent Achilles tendinitis.

 

Use Your Feet: Best Walks In The City Part 2

Here at Feet First Clinic, we love improving folks’ foot health so that they can go for long walks and hopefully even jogs, if they’re feeling ambitious. In fact, as we’ve noted before, between the Beaches, the Rosedale and Don Valleys (respectively) and High Park in the west – and that’s just a small sampling – Toronto offers some of the opportunities for exercise and great scenery in all of Canada. When our patients need help with a foot corn or heel spur, we can help treat them so that they can get back on the trail. However, for those with chronic foot problems and back and knee problems resulting from problematic gait issues, relying on low impact methods of exercise can be a good way to stay fit without doing more damage than good.

Over the years, studies have shown that walking can increase your physical and mental health. With the advent of podcasts, you can walk to work and get your workout in while learning all kinds of interesting things and absorbing the daily news! Our Toronto foot care clinic provides clients with custom inserts and recommends shoes that have plenty of toe room and excellent arch support in order to reverse years of bodily pain and imbalance created by flat feet and other serious gait issues.

Despite our enthusiasm for walking and running, we also understand that what’s good for some is not good for all. Therefore, we highly recommend that some of our clients with foot pain, and back and knee pain related to gait issues, try some of the low impact workouts listed below to spare themselves from hindering the recovery process:

Cycling Workout Gym Class

Spin Class:

Spin class is a great way to get fit while listening to awesome music. Typically, your spin instructor will pump you up with a solid hour of dynamic tunes to get you moving on that stationary bike. Being in the spin room with others will help motivate you to push through and get an amazing cardio workout, and you’ll sweat out lots of toxins in the process.

Swimming:

Swimming may actually be the best low impact workout of all, so if you have a predilection for it, dive right in! It’s one of the only popular cardio exercises that also gives you great upper body strength and definition. If you have visible nail issues, you may want to seek toenail fungus treatments in Toronto before you hit the pool, but otherwise, get your crawl on at the local pool and see how great it feels!

Yoga:

While some people think of yoga as mellow, meditative experience, it can also be a great workout that builds strength. Not only will you get a good stretch through your legs and back, you’ll also start to notice where there are imbalances in the body, due to the meditative nature of most yoga styles. If you don’t mind the heat, hot yoga can be a good option, since the heat relaxes the joints and muscles. If any of the poses in your class look like they could aggravate your back or knees, find a resting pose and wait for the next pose, the point of low impact is to avoid injury!