The warmer weather is upon us and with it comes the promise of an active summer! Your BioPed team has compiled a list of things you can do to make sure your feet are healthy and willing to help you do more, move more, and enjoy more this summer.
Exercises
We are connected from the bottom of our feet to the top of our head. Muscular imbalances can cause compensations to occur with gait, moving pressure away from painful or weaker areas of the body. This can cause muscle tightness, soreness, and pain to develop. Strengthening weak muscles so we can correct compensations leads to a healthier, happier body. Below are a few exercises targeting common areas of muscular imbalances and how they can help rebalance your For detailed instructions on how to execute these movements safely, see your nearest BioPed location for exercise tear sheets, or inquire with a physiotherapist.
Hip Bridges:Â Typically done lying on the back, feet flat on the floor with the knees bent, we then raise our hips off the floor by pressing equal force into the feet, resulting in a straight line from the shoulder to the knees, which are in line with our ankles. This movement, and other variations of it, help to strengthen the glutes and activate our hip stabilizers which keep our pelvis level throughout the gait cycle. When one hip is weaker than the other it can cause what we call a trendelenburg gait, where the hips dip on the weaker side, leading to hip and back pain.
Sit-to-Stands or Squats:Â The exercise variation depends on age and mobility, but the basic movement resembles sitting back into a chair, either assisted by an actual chair, or unassisted as in the squat example. Alignment of the spine and knees is crucial for proper form and to maximize the benefits of this exercise; knees do not pass over the toes. This exercise targets the quadriceps or thigh muscles, among others. The goal of this exercise is to assist with proper tracking of the patella over the knee joint through the gait cycle, reducing knee-related pain. This exercise can target or help you avoid a common condition known as patellofemoral pain syndrome which seems to affect many patients as they increase activity with the warmer weather.
Single leg balance:Â This exercise can be completed assisted (using a chair or other stationary object as a balance aid) or unassisted, by lifting one foot off the floor and holding that position for 15 seconds or more while maintaining proper posture and balance. Balance issues in gait tend to occur in older populations, but may also happen in younger ones as a result of weakness or injury. This can make us nervous to participate in movement activities as the fear of falling holds us back. By improving our balance we can be more confident in our ability to execute gait and get back to doing more.
Stretches
In the case of both sedentary and active lifestyles, stretching is something we often miss in our day-to-day lives. We could all benefit from increasing our stretching, both to relieve tight muscles, soreness, aches and pains, and increase flexibility, which is a large indicator of overall functional fitness for activities essential to our daily lives. Below we’ll share a few of our tried and true stretches recommended for the lower limb to keep you mobile and confident all summer long. For detailed instructions on how to execute these movements safely, see your nearest BioPed location for exercise tear sheets, or inquire with a physiotherapist.
Calf stretch:Â Typically done by extending one leg back with both feet flat on the floor and facing forward, you would feel a slight pull in the calf muscle. There are other variations as well to target different areas of the posterior compartment, depending on the source of tightness. When our calf muscles are tight they can cause tightness to other structures in the feet as well. We often see a bounce gait associated with this tightness; when the heel leaves the ground early and you spend more time on your toes than on the whole foot during gait. This can cause achy, tired legs by the end of the day, and may even cause pain with the first few steps of the day before the calf muscles have had a chance to warm up.
Towel Stretch for Plantar Fasciitis:Â A common condition seen among our patients is plantar fasciitis, which is a pain under the heel and along the arch of the foot often seen with the first few steps of the day and recurring throughout the duration of activity. When seated with your leg stretched out in front of you, loop a towel around the ball of the foot and pull towards yourself so the toe points up towards the ceiling in a dorsiflexed position. You should feel a slight pull through the bottom of the foot and calf. This trains the plantar fascia, a supportive structure that runs the length of the foot, to heal in a lengthened position, decreasing pain. Hold the stretch for 15-30 seconds and repeat 3 times on each side.
Hamstring stretch:Â Posterior chain tightness is one of the most common causes of overall soreness and back pain. By lengthening the muscles at the back of the legs, we release the tension pulling on our lower back. Sitting on the floor have one or both legs stretched out in front of you. Keeping the knees straight you can either point your toes or flex them up to the ceiling and gently lean forward until you feel a slight pull in the backs of the legs. Hold the stretch of 30 seconds and repeat 3 times. Make sure that if you do one leg at a time you repeat the process on both sides to maintain balance. Tight hamstrings can lead to shorter steps and increased hip and knee flexion during gait, causing knee, hip, and back pain.
Orthotics
From custom-made orthotics to over-the-counter options, BioPed has you covered for both support and comfort. When we experience painful or tired feet or legs, it can be a result of our biomechanics. Orthotics can help to support the structures of the foot to off-load painful areas and correct inconsistencies that may be holding you back from doing more. In addition, orthotics can also provide increased comfort for sore areas with added padding. They can be used to treat acute bouts of pain, chronic conditions, and be used as a preventative measure when you choose to get out there this summer and move more!
Massage balls
For tight calves, plantar fasciitis, achy feet, and more, massage balls have you covered. Our BioPed massage balls are firm and textured to really dig in and work through tight fascia tissue as well as muscle knots. Simply apply the desired amount of pressure and roll the ball along the area; increasing the pressure will result in a deeper massage. They’re also a small convenient size to travel with you on all of your summer adventures.
Lotions
We are proud providers of Footlogix creams and lotions. With the dry heat and activity of summer, cracked heels, dry skin, and callus build-up can really put a damper on sandal season. To keep your feet protected and healthy we carry a variety of footcare lotions that moisturize without leaving an oily layer behind. Specifically targeted to your needs they come in different formulas to target cracked heels, very dry skin, calluses and general moisturizers, there is a lotion for everyone!
Nail treatments
From tinctures to Footcare nurses and Chiropodists, BioPed can match you to the right nail care solution in time for sandal season. Maintaining toenail health is essential to overall foot health and comfort. Keeping them properly trimmed, fungus free, and using breathable nail polish to encourage nail health and growth are essential to keeping your feet pain Regularly scheduling nail treatments ensures ongoing care, and means we can help you catch problems sooner, and even take care of accidental nail breaks or splits. Toenail bracing is now supported by many of our clinics to treat ingrown nails and retrain how they grow.
Assessments
Our BioPed Canadian Certified Pedorthists are uniquely trained to assess your lower limb care needs when pain strikes. They offer care through education, devices, footwear and bracing. They also offer referral services to other footcare providers when needed. You can find the nearest clinic to you online by searching BioPed locations on our website. We make booking an appointment convenient for you by email, phone or online availability.
