They say the feet are the foundation of our bodies, but how often do you stretch your feet? Having strong and flexible feet can help reduce muscle soreness as well as foot and ankle pain. Performing gentle stretches regularly can also help keep the feet limber and improve their range of motion. There are various types of foot exercises that you can perform to strengthen different parts of the foot. Toe curls, for example, strengthen the muscles on the top of the foot and toes. To perform toe curls, lay a towel on the floor and sit down in a chair placing your feet flat on the towel. Scrunch your toes to pull the towel towards you and repeat five times with each foot. It is important to stay active and maintain the overall health of the feet. For additional exercises that can help stretch and strengthen your feet, consult with a chiropodist today. 

Stretching the feet can improve their flexibility and overall strength, and can help prevent or reduce the impact of foot injuries. For more information about stretching your feet, please consult with Emily Yu, B.Sc from Uptown Foot Care Clinic. Our specialist will assess your condition and provide you with quality foot and ankle treatment. 

Why Stretching the Feet Is Important

Your feet support the weight of your entire body as you go about your daily activities. As with any other part of your body, stretching and exercising the feet can help maintain their overall health, reduce foot pain, and prevent future injuries. 

How to Stretch 

There are a variety of foot stretches and exercises that you may try. It is recommended that you speak with a chiropodist to learn which exercises are best for you. 

Some examples include: 

• Heel Raises - Hold onto a wall for balance as you slowly rise up on your tiptoes. Hold the position for several seconds, then lower your feet back to the ground. Repeat 10 times.
• Toe Splay - Sit in a chair with your feet flat on the ground. Spread your toes as far apart as you can, holding for several seconds. Repeat 10 times.
• Towel Scrunches - Sit in a chair and lay a towel flat on the floor in front of you, placing your foot on top of it. Using only your toes, scrunch up the towel pulling it towards you. Repeat several times with each foot.
• Plantar Fascia Massage - Sit in a chair and place a round or cylindrical object (such as a tennis ball, water bottle, or foam roller) under the arch of your foot. Slowly push your foot forward and backward while applying pressure to the object. Maintain the object between your heel and toes. Do this for about 30 seconds. Repeat on the other foot. 

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.

Diabetes can cause serious foot complications due to poor circulation and nerve damage from high blood sugar levels. Peripheral neuropathy may lead to loss of sensation, making it difficult to feel injuries or pressure points. Reduced blood flow from peripheral vascular disease can slow healing, while severe cases may lead to infection or worse. These conditions increase the risk of ulcers and limb loss if left untreated. A chiropodist can help by providing routine foot care, assessing circulation, treating wounds, and offering guidance on proper footwear to prevent complications. If you have diabetes, it is suggested that you are under the care of a chiropodist who can help you manage 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 Emily Yu, B.Sc from Uptown Foot Care Clinic. Our specialist 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.

Corns are dense, rounded patches of hard skin that form on the foot in response to repeated pressure or friction. Corns often appear on the top or side of the toes, or along weight-bearing areas of the foot. They develop when skin attempts to protect itself from continued rubbing, usually from wearing footwear that is too tight, narrow, or lacks cushioning. Walking long distances, going barefoot, or not wearing socks can also increase the risk of corns. Although small, corns can become extremely painful, especially when pressed, and may affect mobility or balance, if left unaddressed. A chiropodist can assess the cause and safely reduce thickened skin using specialized tools, provide padding to relieve pressure, and advise on shoe choices or orthotic inserts to prevent recurrence. If you are in pain from a foot corn, it is suggested that you schedule an appointment with a chiropodist for appropriate relief and prevention tips.

Corns are small bumps or dry, hardened skin that can arise on the feet, usually in response to friction. Corns can be asymptomatic, or they can be uncomfortable or painful. If you have corns that are bothering you, please consult with Emily Yu, B.Sc from Uptown Foot Care Clinic. Our specialist can help you maintain the health of your lower limbs and your mobility. 

There are three types of corns:

• Hard corns
  • Often occur on the tops of toes
  • Feature a hard core surrounded by dry, irritated skin
  • Can be painful
• Soft corns
  • Often occur in between the toes
  • Soft due to constant exposure to sweat
  • Can be painful
• Seed corns
  • Tiny
  • Often occur on the soles of the feet
  • Usually asymptomatic

Corns can be prevented by wearing shoes that fit properly. They are typically benign and don’t require medical treatment. However, if your corns are causing you pain or discomfort, don’t hesitate to reach out to a chiropodist near you for treatment options. 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.

Turf toe is a sprain of the metatarsophalangeal, or MTP, joint, which is the main joint at the base of the big toe. Turf toe occurs when the toe bends too far upward toward the top of the foot. This injury is common in athletes and dancers when they push off forcefully from the forefoot during running or jumping, especially on hard surfaces. Turf toe can develop suddenly, such as during a misstep, or gradually through repetitive stress. Symptoms often include pain at the base of the big toe, swelling, tenderness, stiffness, and limited toe movement. Structures that may be involved include the plantar plate, sesamoid bones, tendons, and ligaments. If not addressed, turf toe can lead to long-term discomfort and reduced mobility. A chiropodist can assess the severity of the injury, recommend proper footwear or taping, and help with recovery strategies that do not involve surgery. If you are experiencing pain at the base of the big toe, it is suggested that you make an appointment with a chiropodist for help.

Foot pain can have many causes. To receive an accurate diagnosis and treatment for your foot pain, please consult with Emily Yu, B.Sc from Uptown Foot Care Clinic. Our specialist will assess your condition and provide you with quality foot and ankle treatment. 

Causes

There are a variety of different conditions that can cause foot pain, including: 

• Plantar fasciitis
• Deformities, such as bunions or hammertoes
• Injuries to the muscles, bones, tendons, or ligaments in the feet
• Arthritis
• Flat feet
• Ingrown toenails

Symptoms

The type and location of your foot pain can help determine what may be causing it and what type of treatment options are best for you. 

Common types of foot pain include: 

• Heel pain
• Arch pain
• Toe pain
• Ball of foot pain
• Pain that has a stabbing, burning, or tingling quality
• Pain that is constant, intermittent, or that gets better or worse depending on the situation 

Diagnosis

A thorough medical history and physical examination of your feet will be required to determine a diagnosis. Imaging studies, such as X-rays or MRIs may be performed to rule out or confirm certain diagnoses. 

Treatment

Treatment will depend on the cause of the pain. Common treatments for foot pain include resting, icing, compressing, and elevating the affected foot, wearing orthotics, or taking anti-inflammatory medications. 

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.