Heel pain can affect daily comfort and mobility, often starting as a small ache that becomes more persistent over time. One of the most common causes is plantar fasciitis, although heel spurs, tendon issues, and bursitis can also be to blame. The pain may feel sharp with the first steps in the morning or after long periods of standing. Managing heel pain begins with rest and reducing strain on the foot. Wearing supportive shoes, cushioned insoles, and gentle stretching exercises can help relieve pressure and improve flexibility. Custom orthotics may provide lasting support. If pain continues or worsens, a chiropodist may recommend further treatment, such as targeted exercises or other interventions. If your heel pain is limiting your movement or daily activities, it is suggested you see a chiropodist for diagnosis and appropriate treatment.

Heel pain is a common problem that can be caused by a variety of injuries, medical conditions, and other factors. If you suffer from heel pain, please consult with one of the chiropodists from The Footcare Centre. Our chiropodists can help you maintain the health of your lower limbs and your mobility. 

When it comes to heel pain, the exact location and type of pain are important to note. Some of the conditions that may cause heel pain include: 

• Plantar fasciitis - An inflammation of the ligament that runs along the bottom of the foot; it causes a stabbing pain under the heel that is at its worst when taking your first few steps after a long rest and while standing on your tiptoes or climbing stairs
• Achilles tendonitis - An inflammation of the tendon in the back of the calf; it causes pain in the back of the heel that is at its worst after resting, as well as ankle and calf stiffness, swelling, and tenderness
• Bone spurs - Bony lumps on the back of the heel bones that cause sharp pain upon first standing up; the pain becomes dull and achy over time
• Heel fractures - A break or crack in the heel bone that causes pain, swelling, and difficulty walking
• Retrocalcaneal bursitis - Swelling of the small, fluid-filled sac at the back of the heel bone; it causes pain, swelling, redness, and warmth in the back of the heel
• Tarsal tunnel syndrome - Compression of the posterior tibial nerve which causes a pins and needles sensation in the heel, foot, and calf 

Your chiropodist will be able to diagnose the underlying cause of your pain and prescribe the right treatments for you. If you have any questions please feel free to contact our office located in Niagara Falls, ON . 

Foot pain can develop from issues related to posture, footwear, and the natural structure of your feet. Common causes of foot pain include bunions, hammertoes, plantar fasciitis, and footwear like high heels or shoes with a narrow toe box. Certain foot exercises may improve mobility and reduce strain by strengthening the muscles that support the foot's arch and alignment. For example, exercises that raise and lower the heels can help improve control of the arch. Toe curls and extensions may benefit people with bunions or hammertoes. These simple movements aim to support foot structure and reduce the likelihood of further pain or injury. However, exercise alone may not be enough if symptoms persist or worsen. A chiropodist can assess the underlying cause of your foot pain and recommend treatment options such as orthotics, footwear adjustments, or, in some cases, surgery. If you are suffering from foot pain, it is suggested that you schedule an appointment with a chiropodist for guidance.

Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with one of the chiropodists from The Footcare Centre. Our chiropodists can help you maintain the health of your lower limbs and your mobility. 

There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.  

Strength exercises: 

• Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
• Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
• Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
• Walking on sand - Stretches and strengthens feet and calves

Flexibility exercises: 

• Heel raises - Raise the heels while keeping toes on the ground
• Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
• Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
• Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side

Exercises for foot pain: 

• Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
• Ball roll - gently roll a golf or tennis ball underneath the arches of the feet 

If you have any questions please feel free to contact our office located in Niagara Falls, ON . 

Preventing falls in seniors involves addressing multiple risk factors, including physical health, environment, and mobility. Managing medical conditions, such as heart issues, nerve pain, arthritis, or osteoporosis, can help improve balance and reduce fall risks. Vision and hearing impairments should be addressed as they play a role in spatial awareness. Regular exercise, including strength training, balance exercises, and cardiovascular activities, can enhance stability and coordination. Assistive devices such as canes, walkers, and grab bars can provide additional support for those with mobility challenges. Home modifications, like removing tripping hazards, improving lighting, and installing railings, further reduce risks. Medication reviews are essential, as certain prescriptions can affect balance or cause dizziness. Proper footwear is also necessary to provide stability and support. A chiropodist can assess your foot health, recommend appropriate footwear, and provide treatment for foot pain or structural issues that may affect balance. If you need help dealing with balance or chronic falling issues, it is suggested that you schedule an appointment with a chiropodist.

Falls are a major cause of injury among the elderly. To learn more about preventing falls or to get treatment following a foot or ankle injury caused by a fall, please consult with one of the chiropodists from The Footcare Centre. Our chiropodists will assess your condition and provide you with quality foot and ankle treatment. 

Falling is one of the leading causes of injury among the elderly. It is said that about 50% of falls that result in hospitalization occur in the home. Fortunately, there are steps that you can implement to reduce your risk of falling in the home. 

Tips to Prevent Falls at Home:

• In the bathroom - Place non-slip mats in the shower or tub, install grab bars near the toilet and bath, and wipe up any moisture or spills as soon as possible.
• In the living rooms and bedroom - Remove loose wires, cords, or other objects that may be an obstacle to moving around safely. Make sure that you have good lighting throughout the home so that you can always see where you are going. Get rid of any rugs or mats that are not firmly anchored or that may cause you to trip. When walking around the home, move slowly.
• In the kitchen - Store food and supplies in easily accessible areas, store heavy items in lower cupboards, and wipe up any spills immediately to prevent slipping.
• On the stairs - Make sure that the stairs are well-lit and have secure handrails. Walk slowly when ascending or descending the stairs.
• Outside - Keep walkways well-lit and clear of snow, ice, leaves, and man-made tripping hazards.

Maintaining your overall health, including the health of your feet, can also help to prevent falls. Eat a healthy diet, exercise regularly, and wear well-fitted, comfortable, and supportive shoes. If you have a mobility device, such as a cane, use it while walking.  

If you have any questions please feel free to contact our office located in Niagara Falls, ON .