Breaking in orthotics: The right way to adjust

The key to success is giving your body time to adapt. Even though your orthotics are custom-made for your feet, they are changing how forces are distributed with every step.

To minimize discomfort, you should do the following:

• Wear your orthotics for 1 hour on the first day.
• Increase wear time by 1 additional hour each day until you are comfortable wearing them all day. (Generally, after one week, all-day wear is possible if worn each day prior as recommended above.)
• Expect mild stiffness or discomfort in your feet or lower limbs during the first few days.
• Continue any stretching or foot massage ball exercises that were recommended during your assessment.
• Always wear your orthotics in the footwear that was recommended by or discussed with your clinician.
• Bring your orthotics when shopping for new shoes to ensure they fit properly.

Remember that many foot conditions develop over months or years. It is reasonable to expect that improvement will also take time, so instant relief should not be expected.

Why do new orthotics feel uncomfortable?

Most new orthotic discomfort is not caused by the device itself. Instead, it is usually a sign that your body is adapting to improved foot alignment and support.

Common reasons include:

• Your muscles and joints are working differently than before.
• Pressure is being redistributed away from painful areas.
• Your arches, heels, and forefoot are receiving support they were previously missing.
• Your gait is changing, which can temporarily affect your ankles, knees, or hips.

Follow-up care is an important part of treatment, not an afterthought. Your progress should be reviewed, adjustments made if necessary, and your orthotics checked regularly to ensure they continue to meet your needs over time.

Preventing problems before they start

The best way to avoid unnecessary discomfort is to follow your treatment plan from the beginning.

This would include:

• Following the recommended break-in schedule instead of wearing orthotics all day immediately.
• Wearing supportive shoes that work well with your orthotics.
• Attending recommended follow-up appointments so your progress can be monitored.
• Contacting your foot care provider promptly if pain increases or your orthotics no longer feel right.

Custom orthotics are designed to improve comfort, mobility, and long-term foot health, but they work best when introduced gradually and supported with ongoing care. By following your break-in instructions, wearing appropriate footwear, and attending scheduled follow-up visits, you give your body the opportunity to adapt comfortably while helping your orthotics deliver the lasting relief they were designed to provide.

The post Why Do My New Orthotics Feel Uncomfortable? appeared first on Relieve Foot Pain & Leg Pain.

The Classic Warning Sign: Painful First Morning Steps

One of the most common complaints foot specialists hear is painful first morning steps in the heels.

If you dread getting out of bed because putting your feet on the floor feels like stepping on glass or causes a sharp, stabbing pain in your heel or arch, you are likely dealing with plantar fasciitis. This happens when a thick band of tissue running along the arch of your foot becomes inflamed or is degenerated. This is called the plantar fascia.

While you sleep, your foot rests in a slightly pointed position – causing the plantar fascia to shorten and tighten. When you take that very first step, the fascia is forced to stretch rapidly under your body weight, resulting in that sharp, signature jolt of pain. While it often eases up as you walk and the tissue warms up, it’s a sign of mechanical failure that requires intervention before it becomes chronic.

Foot pain that lasts longer than a week or two, despite rest and icing, requires a clinical look.

How a Chiropodist Can Help: Treatments That Work

It is tempting to try and fix foot issues with over-the-counter insoles or internet remedies, but leg and foot anatomy is incredibly complex. A proper clinical assessment goes beyond just treating the immediate symptom; it looks at your overall biomechanics to find the cause.

Depending on what is causing your foot pain, a chiropodist can offer a variety of targeted treatments.  A Chiropodist is an Ontario Regulated Health practitioner and are Foot specialists who assess, manage and prevent dysfunctions, disorders and diseases of the foot.

For foot pain like plantar fasciitis or Achilles tendonitis, modern clinical therapies can speed up healing. A Chiropodist can provide treatments like shockwave therapy, manual therapy, taping or exercise therapy.  A Chiropodist can prescribe you with oral or topical Anti-Inflammatory medications that are stronger and more effective than over the counter medications. They can also provide relief with cortisone injections for the foot pain.

These can drastically reduce severe inflammation, break down scar tissue, and trigger your body’s natural healing response.

Biomechanics and Custom Foot Orthotics

If your foot pain stems from poor biomechanics, off-the-shelf insoles rarely offer a permanent fix. A Chiropodist can prescribe, design and dispense custom orthotics, specifically molded to your feet. They correct abnormal mechanics, redistribute pressure, and change how force is distributed through your feet, ankles, knees, and hips.

Don’t let foot pain dictate your life. If you have painful morning steps, a comprehensive evaluation is the first step toward restoring your mobility and keeping you moving comfortably.

The post Foot Pain Stopping You in Your Tracks? You Might Need to See a Chiropodist appeared first on Relieve Foot Pain & Leg Pain.

Why Do Orthotics Need the Right Shoe?

Custom orthotics have been proven to support your feet by properly aligning and redistributing pressures across the foot. But even the best orthotics won’t function as well if placed in the wrong type of shoe. Many fashion shoes have built-in insoles that cannot be removed. When an orthotic is placed inside the shoe, there is little room left for the foot, and the shoe becomes tight. As a result, the heel may lift during walking, causing rubbing and blisters. This is why shoes with removable insoles are ideal for custom orthotic use. The benefits of a removable footbed are:

• Better fit of orthotic inside the shoe.
• Improved stability because of better heel positioning.
• Reduced heel slippage and blisters.
• Increased comfort throughout the day because the shoe is not too tight.

What Makes a Supportive Shoe?

Supportive shoes are much more than cushioning. While soft shoes may feel comfortable at first, they compress over time and don’t provide the structure needed to support your feet. These are key features to look for when selecting proper footwear:

• Removable Footbed: Allows for the accommodation of orthotics.
• Arch Support: Even when wearing orthotics, a supportive shoe will enhance your orthotic to provide better stability.
• Firm Heel Counter: The back of the shoe should not collapse when you push down on it. The heel counter keeps your heel stable and improves the alignment of the foot.
• Stable Midsole: You should not be able to twist or bend the shoe in half; a firmer sole helps control motion and improves stability.
• Proper Width: Many foot issues are due to too tight a shoe. You should be able to wiggle your toes freely, reducing pressure points.
• Secure Closures: Shoes that have laces or velcro closures help keep your foot securely positioned in the shoe.

Best Shoes for Flat Feet

Flat feet are extremely common and don’t always mean trouble. However, some clients may experience discomfort in the heel, arch, ankles, and knees. Many people who have flat feet benefit greatly from the use of custom orthotics but pairing them with supportive footwear is equally as important.  If you have flat feet, the shoe features mentioned above would be especially helpful but being assessed and fitted by a certified professional is key to success.

Supportive Shoe Brands and Styles

At BioPed, we carry a wide variety of supportive footwear with orthopaedic features. While the best shoe depends on the individual, these brands have consistently provided excellent support and the styles we choose to carry, accommodate custom orthotics. The following shoes are great for people who have flat feet, plantar fasciitis, stand for long periods, or simply enjoy staying active with walking and running.

1. New Balance 860: A stability shoe designed to support the foot with stability plane technology, which replaced the traditional rigid arch support. It helps to gently guide the foot by centring the heel and, preventing over-pronation. A wide toe box allows for space for the toes and comes in different widths.
2. Brooks Adrenaline GTS: A stability shoe that features the Guiderail technology, which helps to align your foot and reduce over-pronation. It comes in different widths and provides a breathable material that hugs the foot gently and provides excellent support.
3. Saucony Echelon: Orthotic-friendly design provides a more spacious toe box, allowing natural toe splay, and a smooth heel-to-toe transition with a natural forward roll.

Helpful Tips Before Buying New Shoes

Here are some simple but important tips to remember when buying a new shoe:

• Bring your current orthotics with you when trying on the new shoes.
• Go later in the day when your feet are naturally a little bigger.
• Wear the same socks you would normally wear.
• Don’t rely on shoe size alone; different brands fit differently; always try them on before buying.
• Replace worn-out shoes regularly; 6-9 months is a typical lifespan of a shoe worn every day.

Finding the right shoes is not just about picking what is popular; it’s about your foot shape, activities, and conditions that will determine the best shoe for you. A BioPed clinician can assess your feet and your gait and recommend the best footwear for you. If you have orthotics, they can ensure they fit properly in the shoe to give you optimal comfort and support.

The post Get the Perfect Fit: Supportive Shoes with Removable Footbeds for Orthotics appeared first on Relieve Foot Pain & Leg Pain.

What are Custom Orthotics?

Custom orthotics are medical devices that are designed specifically for your feet. They are made using detailed measurements of your feet, with an impression of your foot taken, either with a plaster cast, foam box, wax cast, or 3D scanner. Unlike over-the-counter insoles that are generic and usually only provide cushioning, they will have features specific to your needs and foot type. They help to redistribute the weight and pressure evenly across your feet, helping to align your feet and lower extremities. Custom orthotics are a medical tool that helps improve the way forces move through your body rather than just add extra cushioning in your shoes.

Do They Actually Work?

This is one of the most asked questions, and yes, there is research that suggests that custom orthotics are highly effective at lowering foot pain and disability. Custom orthotics are not only helpful for reducing heel pain, but can be used for a variety of different foot conditions such as:

• Plantar fasciitis
• High arches
• Flat feet
• Posterior tibial tendon dysfunction (PTTD)
• Arthritic feet
• Metatarsalgia or pain in the balls of the feet
• Achilles tendon pain
• Certain knee conditions
• Leg length differences

Published articles have shown people with heel pain or plantar fasciitis often experience a meaningful improvement in daily function and pain level when using custom orthotics. Other studies have shown improvement in a person’s activity level due to custom orthotics improving their biomechanics of the foot.

Custom Orthotics are designed to manage abnormal forces and improve comfort and movement. They may

• Improve foot alignment
• Increase stability
• Help distribute pressure more evenly
• Reduce stress on injured tissues
• Help prevent symptoms from returning
• Prevent wound development in diabetes

However, they do not permanently change the shape of your foot or cure your condition. Just like glasses improve your vision while wearing them but do not change your eyesight, orthotics help improve your foot function during weight-bearing activities, but do not change your foot type.

More to the Puzzle

One of the biggest misconceptions about custom orthotics is that they will instantly “cure” your foot pain and that they are the only solution you should use. The truth is that the best outcomes come from a combination of treatment options such as:

• Strengthening and stretching exercises
• Properly fitted, supportive footwear
• Bracing for additional support
• Foot skin/nail care, such as filing corns or callous

Addressing all of these factors will lead to better long-term outcomes rather than relying on one treatment alone.

Is It Time to Consider Custom Orthotics?

If you have been suffering from foot pain for longer than a few weeks, or if it keeps returning, or is limiting your ability to do activities you love, it is time to seek help. A BioPed clinician will evaluate your feet, your gait and the biomechanics of your lower limbs to determine the best treatment options for you. The evidence is there: custom orthotics work, and a BioPed clinician can help you move more comfortably, so you can get back to doing the things you love the most.

The post Can Custom Orthotics Help with My Foot Problems? appeared first on Relieve Foot Pain & Leg Pain.

Shin splints can make it difficult to train, compete, or even stay active during everyday routines. Many try to manage the pain with rest, ice, or compression socks, but these approaches may only provide temporary relief, if the underlying contributing factors are not addressed. In many cases, shin splints develop due to a combination of repetitive stress, training errors, muscle tightness, improper footwear, or inadequate support through the feet and lower legs.

Common Mistakes When Using Compression Socks for Recovery

 Compression socks can be helpful part of recovery because they may help reduce swelling, improve circulation, and support tired lower leg muscles. However, they are only one piece of the puzzle. While managing symptoms is important, lasting relief often depends on identifying and addressing the factors contributing to the problem. Common contributors to shin splints include:

• Increasing training too quickly
• Running on hard surfaces
• Wearing worn-out shoes
• Having poor foot support
• Tight calf muscles
• Flat feet or high arches
• Repetitive jumping or running sports

Compression socks may help Increase comfort, but they will not correct these underlying issues on their own. For some individuals, calf sleeves provide targeted lower leg support without covering the feet, while full compression socks may be beneficial when symptoms such as swelling, foot fatigue, or circulation concerns affect both the feet and legs. The best option depends on your symptoms, activity level, and recovery goals, which is why a professional assessment by one of our Canadian Certified Pedorthist’s can help determine the most appropriate support for your needs.

Socks, Moisture Management & Foot Health

 Many athletes focus on compression levels and overlook another important factor: moisture management.

When choosing athletic socks, look for features such as:

• Moisture-wicking fabrics
• Proper cushioning
• Breathable materials
• Support through the arch and calf
• A fit that matches your foot and leg measurements

If you experience ongoing foot discomfort, excessive sweating, recurrent blisters, or skin concerns, a BioPed Footcare Nurse or Registered Chiropodist can assess your foot health and recommend strategies to help keep you comfortable and active.

The Role of a Certified Compression Fitter

 Not all socks and compression products are the same. A Certified Compression Fitter can help determine which compression product is appropriate for your needs, ensuring you receive the correct fit and level of support.

They may help by:

• Measuring your feet and legs for the right fit
• Recommending the correct compression level
• Explaining when to wear compression socks
• Helping you choose between sleeves and full socks
• Recommending products based on your sport or activity
• Evaluating your current socks for their effectiveness

Getting properly fitted can make a big difference in both comfort and recovery!

Best Practices for Shin Splint Recovery and Prevention

To help reduce pain and lower the risk of shin splints returning:

• Increase activity levels gradually
• Replace worn-out shoes regularly
• Stretch the calves and lower legs often
• Wear proper footwear for your sport
• Use compression socks as part of recovery, not as the only solution
• Choose moisture-wicking socks that fit properly
• Take time to rest between higher impact activities
• Address pain early before it becomes more severe
• Address foot mechanics or support needs that may be contributing to excess strain on the lower legs

Shin splints are often the result of several contributing factors, including training habits, footwear, muscle tightness, and foot mechanics. While compression socks may support comfort and recovery, lasting relief often requires addressing the underlying causes.

Whether you’re dealing with ongoing shin pain, looking for the right compression product, or wondering if your footwear or lack of support may be contributing to your symptoms, a BioPed clinician is here to help. Book an assessment today to get personalized treatment plan and stay active with confidence!

The post Shin Splints and Socks – Are You Making These Recovery Mistakes? appeared first on Relieve Foot Pain & Leg Pain.

What is Plantar Fasciitis?

Plantar fasciitis is the irritation and micro-tearing of the plantar fascia, which is a thick band of tissue on the bottom of the foot, that supports the arch. When the tissue becomes strained, microtears occur. These tiny tears can lead to heel pain, stiffness and difficulty walking or standing for long periods of time. It is often caused by increased activity, wearing unsupportive footwear and/or changes in biomechanics of the lower extremities. It can also be caused by things like weight gain, pregnancy and tight calf muscles. Adding a few simple exercises into your daily routine can help support and improve foot mobility and combat plantar fasciitis:

Calf Stretch

Tight calf muscles increases stress on the foot because the calf muscles join together to create the Achilles tendon, which attaches to and tugs on the heel bone. Stretching the calves can help to alleviate the tightness of the plantar fascia. Stand facing a wall, put one foot against the wall with toes on the wall and heel on the ground, step the other leg back into a lunge position and feel the stretch of the calf muscle. You could also, stand on a step with your heels off the step, dip the heels down to feel a deep stretch of the calf muscles – careful to hold on to the railing and not tip backwards! Hold each stretch for at least 30 seconds, and repeat several times on each side.

Plantar Fascia Stretch

In a seated position cross your foot over your opposite knee and gently pull the toes back towards your shin. You can add in ankle rotations as well. Hold the stretch for 30 seconds and repeat several times on each side. You can also add in a massage of the foot muscles, as this will get blood flowing to the feet!

Towel Scrunches

In a seated position, place a towel or blanket on the floor just under your toes. Scrunch your toes, lifting the towel/blanket off the ground or dragging it towards you. This helps to strengthen the small muscles in the arch.

Rolling Massage

Using a frozen water bottle or massage ball, roll your arch over it several times with mild pressure. If you are using a frozen water bottle this can also help to alleviate mild swelling in the area.

Other everyday tips to help combat the dreaded plantar fasciitis are:

• Supportive Footwear: Shoes that have proper arch support and cushioning help to distribute pressure more evenly across the foot. Avoid worn-out or extremely flat shoes.
• Orthotics: Orthotics, especially custom ones are designed to help distribute the weight on the foot evenly, while also helping with poor biomechanics and alignment of the foot.
• Pace Your Activity: If you recently increased your activities, such as running or walking, try and scale back slightly and build up gradually. Your body will benefit from a steady progression rather than a sudden leap in activity.
• Maintain a Healthy Weight: Maintaining a healthy weight can help to reduce heel and arch pain. With extra weight comes extra stress on the feet, even a small reduction in weight can make a huge impact.

Foot pain does not have to define your day. By taking proactive steps and making manageable changes, will support your foot health and keep you moving in the right direction, so you can keep doing more of what you love. If you need some advice on how to reduce pain caused by plantar fasciitis speak to a BioPed clinician today. They can help guide you on your journey to feeling your best.

The post Plantar Fasciitis Exercises and Other Foot Care Tips to Keep Your Feet Moving appeared first on Relieve Foot Pain & Leg Pain.

What Is a Foot Neuroma?

A neuroma (often called a Morton’s Neuroma) is a thickening or irritation of a nerve in the foot, most commonly found between the third and fourth toes. This can cause sharp, burning pain, numbness, or the feeling that you’re standing on a pebble. Footwear that compresses the toes or repetitive pressure on the ball of the foot can make symptoms worse.

How Cortisone Injections Can Help

Cortisone injections are a common and effective treatment for reducing inflammation and pain associated with a neuroma. Cortisone (a corticosteroid medication similar to the natural hormone cortisol produced by the body) works by calming nerve irritation and surrounding tissue inflammation.

Because the cortisone is delivered directly to the site of pain, it can provide faster, more targeted relief than oral anti-inflammatory medications. The injection typically includes both the corticosteroid and a local anesthetic — the anesthetic provides immediate numbing relief, while the cortisone reduces inflammation over the following days.

Benefits

• Rapid reduction in pain and nerve irritation
• Allows healing to occur more effectively when paired with orthotics or modified footwear
• Relief can last anywhere from 6 weeks to 6 months

Shockwave Therapy for Neuromas

Shockwave therapy (also known as Extracorporeal Shockwave Therapy or ESWT) is another non-surgical treatment that stimulates healing in damaged tissue around the neuroma. The therapy uses acoustic waves that increase blood flow, reduce inflammation, and encourage tissue regeneration.

Benefits

• Non-invasive and drug-free
• Encourages natural repair of the nerve environment
• Typically performed over several short sessions with no downtime

Side Effects and Safety

Both cortisone injections and shockwave therapy are generally safe and well-tolerated. However, as with all medical procedures, there are some potential side effects and precautions.

Cortisone Injections

Minor risks include:

• Temporary soreness or “cortisone flare” lasting 24–48 hours
• Bruising or localized numbness
• Slight elevation in blood glucose for people with diabetes
• Rarely, tissue thinning or tendon rupture with repeated injections

Resting for 24 hours after a cortisone injection and avoiding strenuous activity for a few days helps ensure the best outcome. A maximum of 3–4 injections per year is usually recommended for safety.

Shockwave Therapy

Possible temporary effects include:

• Mild bruising, redness, or tenderness in the treatment area
• Short-term discomfort during or after the procedure

Most patients can resume normal activity immediately following shockwave sessions.

Is One Treatment Right for You?

Not everyone responds the same way to treatment. Some patients benefit most from a combination of shockwave therapy or cortisone injections, along with supportive care like custom orthotics or footwear modifications to reduce pressure on the affected nerve.

If you think you may have a neuroma, it’s best to consult your healthcare provider or one of BioPed’s lower limb clinicians. They can assess your symptoms and recommend the most effective treatment for your needs.

Come See Us

Cortisone injections and shockwave therapy are available at select BioPed clinics where Chiropody and Pedorthic services are offered.
To book an appointment or find your nearest location, visit bioped.com.
We’re here to help relieve your foot pain and get you back to comfort.

The post Treating Foot Neuromas with Cortisone Injections and Shockwave Therapy appeared first on Relieve Foot Pain & Leg Pain.

As footwear is the usual perpetrator in exacerbating calluses and corns on feet, the winter footwear makes our feet take a turn for the worse. Calluses and corns are hardened areas of skin that develop when we put too much pressure on them. When this occurs on the feet, they usually get worse because we are always standing on them and give them little room for rest. For people that are especially active, this can be painful to deal with.

Some other factors to consider in callus/corn development:

• Occupation and activities – such as sport or taking care of the kids
• The footwear used during such occupation and activities – safety boots, cleats, etc.
• The natural shape and bone structure of your foot
• Gait patterns and walking cycles
• Daily seated and resting positions
• Underlying biological factors

Foot Corn Treatment

The immediate solution for foot corn treatment is removal. As this is just skin, it is an easy and non-invasive task to perform. However, the causative factor is the pressure. If calluses and corns on feet are removed, they often come back, as their initial purpose was to try and protect the area underneath.

The long-term solution is always going to be offloading the foot. Sometimes it is as easy as paying attention to where you are putting pressure or the way you walk. Other times, it means changing the things you use to help take the weight off. A proper shoe can help guide your foot in the right direction, but if there is significant build up under the big toe, we may need a supportive insole to take the pressure off at that very spot instead.

When to See a BioPed Clinician

Although people may try to perform their own foot corn treatment through their own removal, this can be tricky, painful, and even dangerous. Our trained Medical Footcare clinicians can easily remove the offending callus and provide relief.

Post-care, Canadian Certified Pedorthists and trained staff can identify the biomechanical factors that contribute to calluses and corns on feet, and recommend footwear, supportive devices, or even create custom foot orthoses and insoles to redirect pressure.

If this sounds like something you are struggling with, book an appointment at your nearest BioPed location today!

The post Festive Footwear Taking a Toll? What to Do About Corns and Calluses appeared first on Relieve Foot Pain & Leg Pain.

Why Foot Problems Happen

Foot issues can stem from many sources: genetics, conditions like diabetes or arthritis, overuse, injuries, or poorly fitted footwear. Many people try to “push through” the pain, but untreated foot problems can lead to long-term discomfort and reduced mobility.

How Canadian Certified Pedorthists Help

Canadian Certified Pedorthists (C. Ped (C)s) specialize in how the feet and lower extremity function. With advanced training in biomechanics, they are skilled in:

• Assessing gait and movement patterns
• Creating custom foot orthotics
• Recommending and modifying footwear
• Providing compression and bracing solutions
• They work with healthcare professionals to deliver personalized, effective care

The BioPed Footcare Difference

At BioPed Footcare, our Pedorthists aim to reduce pain, protect joints, ease muscles and restore natural movement. Each assessment includes a full symptom review, gait analysis, and biomechanical exam to identify the root cause of current issues as well as possible future issues, and create a treatment plan to address pain, prevent injury and optimize mobility.

When to Seek Help

A Pedorthist can help if you experience:

• Ongoing foot, leg or knee pain
• Discomfort from bunions, flat feet, or arthritis
• Trouble finding comfortable shoes
• Limitations in walking or daily mobility

Take the First Step Toward Comfort

With 85+ BioPed Footcare clinics across Canada, expert support is always nearby. Find a BioPed clinic near you and give your feet the care they truly deserve.

The post Your Body’s Foundation: Why Foot Health Matters More Than You Think appeared first on Relieve Foot Pain & Leg Pain.

1) Wear Supportive Footwear Daily

Your shoes should provide the support your feet need to keep you moving from morning until night. Look for:

1. Cushioning- for heel and arch support. This helps to absorb the shock from each step.
2. Firm, supportive heel counter to provide ankle stability.
3. A wide toe box with enough room to let the toes spread. You should be able to freely wiggle your toes in your shoe; if you can’t move them, the shoe is too tight. Tight shoes can lead to blisters or long-term effects such as toe deformities like bunions.

You will notice a big difference just by switching into a more supportive everyday shoe. If you are unsure what is right for your foot type, visit a BioPed clinic. Our clinicians can help guide you in finding what will work best for you.

2) Replace Worn-Out Shoes Regularly

Even the best shoes don’t last forever. Most footwear will last anywhere from 6 months to 1 year depending on how much you wear them. It is time to replace your shoes if they are:

1. Tilting or leaning when placed on a flat surface, or you can visibly see wear on the sole.
2. Losing the support and cushion. Especially if they have some sort of foam insert.
3. Causing new discomfort, wear and tear such as red marks, rubbing or blisters.

When you are ready to replace your shoes, consider donating them to your local BioPed. All BioPed locations collect used shoes year-round, in partnership with Soles4Souls.

3) Give Your Feet a Quick Daily Check

A 30-second inspection can help catch small changes before they become bigger issues. If you have trouble bending, use a handheld mirror to help you see your feet. Look for:

1. Redness or irritation
2. Cracks in the skin
3. Blisters, corns or callouses
4. Changes to the nails

The daily foot check is especially important for those with diabetes. If you notice any changes, consider seeing a footcare nurse or chiropodist for help.

4) Keep Skin Soft and Hydrated

Dry, cracked skin, especially around the heels, can become painful. This can also become dangerous if you have diabetes as it can become infected. Try:

1. Applying moisturizer daily (avoid between the toes to prevent moisture buildup, which can lead to fungal infections). The Footlogix brand is a great option for daily use. It has a high urea content, which locks in moisture, but is non-greasy, so it won’t leave your feet slippery. It is best to moisturize right after bathing to lock in the most moisture.
2. Gently exfoliate with a Footlogix file once or twice a week to help remove the dead skin buildup.

5) Trim Toenails Straight Across

Cutting nails too short or rounded can lead to ingrown toenails. Ingrown toenails can become infected, and for those with diabetes, especially those with neuropathy (loss of sensation), if they have neuropathy, it can become a very serious issue if left untreated. A simple approach to nail care:

1. Trim straight across
2. Smooth edges with a file
3. Seek professional help from a footcare nurse or chiropodist

6) Don’t Ignore Persistent Foot Fatigue

Tired or achy feet are common, but it is not something you have to just live with, even if you are wearing the best shoes out there, sometimes, foot fatigue can be related to:

1. Standing or walking for long periods of time.
2. Flat feet put strain on the arches and ankles and can also lead to knee and hip pain.
3. High arches can put strain on the heels and forefoot, as well as fatigue the arches.

Orthotics, whether they are custom or off-the-shelf insoles, can help improve the alignment of the foot, support the arch and evenly distribute the weight of the body. They can greatly improve the comfort of even the best shoes.

7) Stretch and Strengthen Your Feet and Ankles

Healthy feet are not just about what you wear, but also how they move. Try adding:

1. Calf stretches. When the calf muscles are tight, they can pull on the connective tissue (plantar fascia) of the foot, making the heels ache. Massaging and stretching to keep them loose can help improve heel pain.
2. Toe curls (bending and straightening the toes).
3. Ankle circles (draw circles with your foot to exercise your ankles).

Even a few minutes a day can help you stay active and reduce stiffness.

8) Avoid Going Barefoot

Wearing slippers in the house can help provide the support your arches crave. This helps to reduce heel and arch pain. Wearing sandals in public places, such as around the pool, gyms, or communal showers, can help prevent you from exposing yourself to harmful bacteria and fungi.  Indoor footwear is especially important for people with diabetes. Even a small cut from a sharp or rough object can lead to infection and possible ulcer or foot amputation.

9) Say No to the Foot Spa

Who doesn’t love getting pampered? Having a pedicure is amazing until it is not. Avoid using a foot spa because bacteria and fungi can grow in the jets, exposing your feet and legs while soaking. You might just end up with more than painted toes!

10) Consult a Professional

If you experience foot pain, notice swelling, or have changes in walking, discolouration of nails, thickening of nails or notice any calluses, corns or fungus, consult a professional. At BioPed clinics, we have just the right professional, whether it is a pedorthist to assess your foot mechanics and pain, or a footcare nurse or chiropodist to address your foot health. We are here to help you with all of your lower extremity needs so you can keep doing more of what you love.

Feet are often the most overlooked part of the body, but they are the foundation for staying active. Taking care of your feet is more than just about comfort; it is about your overall well-being. By building these small habits into your daily routine, you can continue to do what you love with greater comfort and confidence. If you have questions or need guidance, reach out to a BioPed. We are here to support you one step at a time.

The post Top 10 Tips to Keep Your Feet Healthy in 2026 appeared first on Relieve Foot Pain & Leg Pain.