Can compression socks improve my performance when skating or playing hockey?

Winter is in full swing and with it comes hockey season. When thinking about improving our performance for a hockey game most people think of skates and sticks but it’s not just those that can make a difference during that game winning play. Compression socks can be a great way to improve performance during your game and today we will let you know how.

Three Ways that Compression Socks Can Help to Increase Performance

Improved Circulation and Swelling Reduction

Graduated compression socks work to remove swelling from the lower limb by using pressure. These socks are tightest around the ankle and become looser as they go up the leg. This causes blood that often pools in the feet and calves to be pushed out and upwards during physical activity. Targeting this swelling and improving blood flow is essential in keeping the legs feeling fresh throughout your next game winning play.

Reduced Muscle Vibration and Fatigue

As you move throughout the day, your muscles vibrate. Whether you’re walking or running it is always occurring. But as you participate in more intense physical activity these vibrations become more prominent and can lead to certain areas of your leg getting more tired and even painful the longer you go. Compression socks help to reduced unwanted muscle fatigue by compressing the areas that often experience these vibrations and supporting the muscles of the leg. Decreased vibrations means that muscle fatigue is delayed and more energy reserves remain available for your game.

Temperature Regulation

Let’s face it, it gets cold out there during wintertime while skating and nobody likes to have cold feet. Often, most compression socks are built with moisture wicking properties that aid in keeping the feet dry and warm. But not only that, compression socks come in a variety of materials. From thin nylon to thick and warm merino wool, there is always an option to suit your preference.

A lot of people think compression socks are not for them, but the truth is, many people can benefit from compression therapy. No matter if your playing high school hockey or masters, keep compression socks in mind the next time you step on the ice.

Come See Us!

If you’re suffering from lower limb pain or achy legs, or simply want to see if there is anything we can do to help improve your game, please book an appointment today! At BioPed Footcare, whether it’s compression socks, orthotics or footwear, we are here for you. With our on-site lab there is nothing we can’t do! Meet with one of BioPed’s lower limb clinicians to see how you can keep your knees and lower body healthy!

Your nails and skin are often a reflection of your overall health.  There are key things you can do at home to keep your nails and skin on your feet healthy all year long!

Nails

10 Tips for taking care of your toenails at home:

1. Wash your feet and scrub your toenails gently before cutting.
2. Cut your toenails on a regular basis, approximately every 4 weeks; long nails can hit the end of your shoe causing injury to the nail.
3. Avoid cutting your toenails too short; leave about 1-2mm at the end of the nail.
4. Cut your toenails straight across and round off the edges with a file.
5. If your nails are thick, file across the surface of the nail plate using an emery board.
6. Avoid cutting or pushing back your cuticles; your cuticles act as a seal at the base of your nails preventing infection.
7. Remove any debris around toenails by washing and scrubbing them again after you’re done trimming.
8. Use a proper nail cutter to cut your nails, not scissors.
9. Painting your toenails is okay, but it’s a good idea to let your nails breathe occasionally; consider using a healthier nail polish such as REMEDY.
10. If your nails are brittle, discoloured or cracking, a nail tincture can help! Footlogix Nail Tincture can encourage healthy nail growth and keep fungus at bay.

Do you have diabetes?  Here are some extra tips:

• If you experience numbness or pins and needles, have trouble seeing or reaching your feet, get someone to help you cut your nails.
• When cutting nails, make sure you’re doing so in a well-lit room.
• Prior to cutting nails, swab the nails and surrounding skin with rubbing alcohol to cleanse.
• Avoid cutting your nails too short as you could run the risk of cutting your skin.
• After you’re finished trimming your nails, inspect for nicks in the skin; if you find one, use an antiseptic or antibiotic cream to prevent infection and cover with a bandage as an added precaution.

Skin

10 Tips for taking care of the skin on your feet at home:

1. Wash feet daily using a mild soak and lukewarm water; this will keep the surface of the skin clean and primed for a moisturiser.
2. Dry skin well after washing and focus on in between and underneath the toes.
3. If the skin in between your toes is too moist, you can apply an astringent such as rubbing alcohol for a more balanced moisture level.
4. If your feet are dry, apply a moisturiser after washing and while skin is still a bit moist; Footlogix Foot Foam is an excellent choice as it provides quick absorbing needed moisture.
5. Avoid applying moisturiser in between toes as this can increase risk for developing a fungal or bacterial infection.
6. If you have sensitive skin, choose a soap and moisturiser that is fragrance-free.
7. Callus or hard skin can be softened with a foot file while skin is wet or dry. The Footlogix Foot File resists rusting and doesn’t have sharp edges making it safe to use.
8. A moisturiser containing the active ingredient urea works well to soften callus or hard skin.
9. Avoid using any sharp tools to cut corns or callus, and medicated pads containing salicylic acid are not recommended as they can damage healthy skin as well.
10. Silicone toe sleeves, non-medicated corn pads and foam toe wedges can protect and offload high pressure or friction areas in between, on the top or tips of toes, or on the bottom of feet.

Do you have diabetes? Here are some extra tips:

• Inspect feet twice daily, in the morning before putting your socks on and at night when you take them off; look for breaks in the skin, redness, fluid or blisters.
• Avoid wearing socks that are too tight; fibres with breathability and socks with extra protection are best; Simcan socks are made for people with diabetes.
• If the seams of your socks are leaving an indentation in your skin, turn them inside out.
• Ensure your footwear is not too tight or loose and avoid walking around barefoot.
• Exercising regularly helps to improve circulation in your feet and legs; avoid smoking as it can reduce the blood flow to your feet.

Come See Us!

BioPed Footcare’s lower limb clinicians are here to help!  Select BioPed locations have medical footcare. Certified Footcare Nurses and Registered Chiropodists are trained to assess and treat your nails and skin, treat and monitor your foot health on a regular basis.  Give us a call today!

At BioPed Footcare, people of all ages and all walks of life visit our clinic’s lower limb clinicians for help with foot and lower limb pain and discomfort. As a part of BioPed’s multidisciplinary team of Certified Pedorthists, Footcare Nurses and Registered Chiropodists, we enjoy providing footcare for new clients and for those they have known for years. By increasing comfort and function, we strive to improve the quality of life for all our clients.

One of our long standing clients called the clinic the other day to book an appointment to address pain in her left heel.  When she arrived for her appointment, we anticipated the pain in her heel would be on the bottom of her foot and due to an issue such as plantar fasciitis.  When we sat down together, it was clear that there was more callus  than usual around both of her heels, but the left was considerably worse.  Upon further inspection, we saw two cracks (also known as fissures) in her heel callus which were sore when we applied pressure.

This client has previously attended footcare appointments at BioPed every eight weeks for nail and skin care.  The goal in footcare treatments is to ensure the nails and skin are as healthy as they can be when leaving and provide education on how to maintain foot health between appointments.   Maintaining the integrity of the skin is vital as our skin is the largest organ in the body and its primary job is to protect everything underneath.  The bottoms of our feet are extra durable to provide a thick barrier to endure friction and pressure from the ground when we walk.  As long as the moisture balance of the skin is maintained, the skin is strong and resilient.

Skin that is too dry or too moist becomes weak, which can lead to cracks in this protective organ and risk of infection!

Our heels strike the ground with force.  If our feet are supported with well-fitting footwear that is appropriate for the activity at hand, the heel will experience less pressure when striking the ground during walking or running.

We performed a routine footcare treatment that day, during which we removed the thick callus around her heel and carefully worked around the sore cracks, which was open at the base and was bleeding slightly.  I knew we needed to make the skin on the heels more supple and soft in order to allow the crack to close and heal well.  At the end of the treatment, we applied an antibacterial cream on the open crack and a dressing over top to protect from infection and facilitate the healing process.  The patient was advised to wash their feet daily and apply a skin softening cream afterwards, while the skin was still moist to maximize absorption into the top layers of the skin.

We discovered that this client had developed the pain soon after starting a new running program for exercise

A biomechanical and gait assessment was conducted and we noted a heavy heel strike and an increased amount of pronation or arch flattening.  When this happens, the heel moves around or rotates too much causing excess stress on the heel and the rest of the foot.  We decided to make this client a custom foot orthotic to provide needed arch support and also control the amount of movement in the foot when walking. This provides stabilization and lessens the stress on the foot overall.

New shoes!  This client was in need of properly fitting footwear designed for her new found passion, running.  We fitted her for new shoes and when her custom foot orthotics were ready the following week, we made sure everything was comfortable and functional.

Within three weeks, her heels were completely healed and the texture of her skin was drastically improved.  She was no longer suffering with discomfort and was making serious gains in her fitness and well-being.  This is music to our ears!  It is important to remember that dry heels and unsupportive footwear or walking barefoot are a recipe for disaster when it comes to the health of our skin and feet.

At BioPed, our lower limb clinicians will provide thorough assessments and make recommendations for treatment for your individual needs.  Give us a call today to book an appointment today!

If you are suffering from heel pain or any other type of lower body pain, call BioPed Footcare today to make an appointment to discuss treatment options designed specifically for you to help you do more in life!

Your winter footcare survival guide.

When the weather gets dry, so can your feet. Embarrassed to take your socks off? Wishing your feet could hibernate all winter? You are not alone. 

Dry, scaly or cracked feet are common complaints during the cold months. Sometimes it feels as though our heels are like velcro when removing our socks. Even worse is the “foot dandruff” we see on our black socks and slippers! 

Take the following steps to better foot health this winter: