# Healthy Steps Pedorthic Clinic > Admin Email: ed@soapmedia.ca ## Posts ### Why Choose Healthy Steps for Nutrition in Ottawa? At Healthy Steps Pedorthic Clinic, we believe true wellness begins from the ground up. That includes how you move and how you nourish your body. Nutrition is a key pillar of health, recovery, and performance, whether you're an athlete, someone managing chronic pain, or simply trying to feel your best every day. Our nutrition services in Ottawa are designed to complement our pedorthic and wellness care. We focus on helping you make sustainable, science-based choices that support your unique lifestyle, goals, and health needs.  With our expert guidance, you can take confident steps toward a healthier, more balanced life, one meal at a time. A Holistic Approach to Health At Healthy Steps, we see the body as an interconnected system. Eating affects how you move, recover, sleep, and even think. That's why we take a holistic approach to nutrition, integrating it into the broader picture of your health and mobility. Our team works with you to understand your goals, whether managing inflammation, improving energy levels, supporting athletic performance, or building healthier eating habits. We don't believe in one-size-fits-all diets. Instead, we focus on helping you create a personalized nutrition plan that's realistic, enjoyable, and sustainable. What Sets Healthy Steps Apart Many nutrition programs are available in Ottawa, but our approach is different at Healthy Steps. We combine clinical expertise, customized care, and education to help you achieve meaningful, lasting change. Here's what makes us stand out: Personalized Nutrition Plans: We start with a comprehensive assessment to learn about your eating habits, medical history, activity level, and goals. From there, we create a tailored plan that fits your body's needs, with no cookie-cutter diets or unrealistic restrictions. Science-Based Guidance: Our recommendations are grounded in current research and best practices in nutrition science. We translate complex nutritional data into practical, easy-to-follow advice that makes sense for your daily life. Integrated Care: As a pedorthic clinic, we understand how nutrition connects with movement, injury recovery, and energy levels. We work alongside our foot and lower-limb specialists to ensure your nutrition plan supports your overall health and physical goals. Support and Accountability: Lasting change doesn't happen overnight; you don't have to do it alone. We provide ongoing support, progress tracking, and guidance to help you stay motivated and on track, even when life gets busy. Compassionate, Judgment-Free Environment: We understand that food choices are deeply personal. Our approach is supportive, empathetic, and focused on empowering you to make choices that feel right for your body and mind. Who Can Benefit From Nutrition Services Nutrition isn't just about weight management; it's about improving your feelings and function. Our services are ideal for a wide range of individuals, including: Athletes and active individuals who want to optimize performance, speed up recovery, and maintain balanced energy levels. People managing chronic conditions such as diabetes, arthritis, or high cholesterol who need tailored nutritional support. Those recovering from injury or surgery who want to support healing through proper nourishment. Individuals seeking better digestion, energy, or focus, and those looking to build a healthier relationship with food. Anyone wanting to create lasting, positive changes in their diet and lifestyle. Whatever your goal, our team will meet you where you are and help you take meaningful steps toward better health. The Healthy Steps Nutrition Process When you choose Healthy Steps for nutrition support in Ottawa, you can expect a personalized and collaborative experience. Here's how it typically works: Initial Consultation: We begin with an in-depth conversation to understand your medical background, lifestyle, eating patterns, and goals. This helps us uncover the factors influencing your health and design a plan that's truly customized to you. Customized Nutrition Plan: Based on your assessment, we develop a plan that includes specific dietary recommendations, portion guidance, and practical meal ideas. Whether you aim to reduce inflammation, improve athletic recovery, or manage stress, we'll create a plan that fits seamlessly into your daily life. Education and Empowerment: We believe in teaching you the "why" behind your nutrition plan. Understanding how food impacts your body gives you the confidence to make informed choices, even when dining out, travelling, or adjusting routines. Follow-Up and Progress Tracking: We'll regularly monitor progress, address challenges, and adjust as needed. We aim to help you maintain momentum and celebrate every win, big or small. How Nutrition Supports Your Overall Wellness Good nutrition is foundational to every aspect of health, from joint function to mental clarity. For many of our clients, nutrition plays a key role in: Reducing inflammation that contributes to pain or injury Improving energy and endurance for daily activities and sports Supporting bone and muscle health Enhancing immune function Balancing hormones and mood Promoting healthy digestion and metabolism When combined with proper movement, footwear, and care, nutrition becomes a powerful tool for living pain-free, energetic, and resilient. A Partner in Your Wellness Journey At Healthy Steps, we view nutrition as part of your long-term wellness journey, not a quick fix. We're here to help you build habits that last, not diets that fade. Every recommendation we make empowers you to take charge of your health and feel confident in your choices. Our team will listen carefully, answer your questions, and adjust your plan as your needs evolve. Whether you're preparing for a marathon, managing a chronic condition, or simply striving to feel your best, we'll be your partner every step of the way. Why Ottawa Clients Trust Healthy Steps Ottawa residents choose Healthy Steps because we offer a truly integrated, compassionate, and results-driven approach to wellness. Our combination of pedorthic expertise and personalized nutrition allows us to support your health from the ground up. We take pride in being part of your community's health journey, helping individuals and families across Ottawa move, eat, and live better. When you come to us, you're not just a client, you're part of our Healthy Steps family. Take the First Step Toward Better Nutrition If you're ready to feel stronger, more energized, and more in control of your health, we're here to help. Book your nutrition consultation with Healthy Steps Pedorthic Clinic today and start building the habits that will carry you toward lifelong wellness. Because at Healthy Steps, we believe every healthy choice begins with one simple step, and we'll be right there to guide you. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Can Ottawa Pedorthists Help Athletes With Injuries? Can Ottawa Pedorthists Help Athletes With Injuries? Athletes push their bodies to the limit, whether running along the Rideau Canal, training for a triathlon, or playing in a weekend hockey league. But with that dedication often comes strain, pain, and injuries. When discomfort interferes with performance, recovery, or everyday life, it's important to find care that looks at the root cause, not just the symptoms. That's where we come in. At Healthy Steps Pedorthic Clinic in Ottawa, we specialize in helping athletes recover from foot, ankle, knee, and lower-limb injuries through custom orthotics, footwear modifications, and biomechanical assessments. Our goal is to get you back to doing what you love safely, efficiently, and with the right support under your feet. Understanding the Role of Pedorthists in Sports Injury Care Canadian Certified Pedorthists are experts in lower-limb mechanics, footwear, and custom orthotic design. We work closely with individuals who experience pain, discomfort, or imbalance during movement, which is why so many athletes come to us after an injury. While physiotherapists or chiropractors often focus on rehabilitation and joint mobility, pedorthists focus on how the feet and lower limbs function during motion.  We analyze how forces are distributed across your feet when you run, jump, pivot, or stop. When we identify inefficiencies or imbalances, we can design orthotic solutions that correct them, reduce strain, and prevent recurring injuries. Common Sports Injuries Pedorthists Can Help With Whether you're a recreational runner or a professional athlete, repetitive motion and overuse can lead to a wide range of lower-limb injuries. At Healthy Steps Pedorthic Clinic, we frequently see and treat conditions such as: Plantar Fasciitis: One of the most common causes of heel pain. Custom orthotics and supportive footwear help relieve tension on the plantar fascia and promote proper foot alignment. Achilles Tendonitis: Caused by overuse or poor biomechanics, this condition benefits from heel lifts, cushioning, and alignment adjustments. Shin Splints are often linked to improper footwear or overpronation. We can help balance pressure and correct gait mechanics. Knee Pain (Patellofemoral Pain Syndrome): Foot misalignment can cause stress up the kinetic chain. Proper orthotic support helps redistribute forces away from the knees. Stress Fractures and Overuse Injuries: We assist with shock absorption, load distribution, and footwear guidance to protect healing bones and tissues. Metatarsalgia and Forefoot Pain: Custom forefoot padding and support relieve pressure and improve comfort during training. No two athletes are the same, so every assessment and orthotic design we create is personalized to your unique structure, sport, and movement patterns. The Pedorthic Assessment Process When you visit us for an injury-related concern, we begin with a comprehensive biomechanical assessment. This includes: Detailed history: We discuss your sport, training habits, pain history, and footwear preferences. Gait analysis: We observe how you walk and run, looking for asymmetries, over-pronation, or other biomechanical issues. Foot and lower-limb evaluation: We assess flexibility, alignment, muscle function, and pressure distribution. Footwear evaluation: We examine your shoes during your sport to determine whether they help or hinder performance. After gathering all this information, we design a custom orthotic or modification plan to help your body move efficiently again. We may also recommend footwear changes or collaborate with your physiotherapist, chiropractor, or trainer to ensure an integrated recovery approach. How Custom Orthotics Support Injury Recovery Custom orthotics are one of the most effective tools for supporting athletic recovery. They are not just inserts but precisely designed medical devices that guide the feet into optimal alignment and motion. For injured athletes, orthotics can: Reduce strain on healing tissues by redistributing weight and correcting imbalances Improve stability for safer movement during rehabilitation Enhance performance by supporting efficient biomechanics Prevent re-injury by maintaining alignment once you return to your sport At Healthy Steps, we fabricate orthotics using detailed 3D scans, impressions, or molds of your feet. Each pair is tailored to your unique anatomy, footwear, and sport demands, whether running spikes, skating boots, or court shoes. Beyond Orthotics: Footwear and Education Orthotics are just one part of recovery. As pedorthists, we also guide athletes toward proper footwear choices for their sport, training surface, and foot structure. Many injuries begin with the wrong shoe, either too worn, too soft, or not suited to the activity. We help you understand what to look for in an athletic shoe: proper arch support, firm heel counters, stable midsoles, and enough width to accommodate your orthotics comfortably. We also provide education and training tips, such as gradually increasing mileage, avoiding sudden surface changes, and maintaining flexibility in the calves and feet. These small adjustments can significantly reduce the risk of recurring injury. Collaborative Care for Optimal Results The best recovery outcomes come from collaboration. We often work closely with physiotherapists, chiropractors, and medical doctors to ensure your care plan is comprehensive and cohesive. By addressing biomechanics and rehabilitation, we can help athletes move more efficiently and with less pain. Our Pedorthists approach doesn't stop once the injury heals; we aim to build long-term strategies for comfort and prevention. Getting Back in the Game Safely Returning to sport after an injury can be a delicate process. Move too quickly and risk re-injury; wait too long, and you lose performance conditioning. Our role as pedorthists is to help you strike that balance by supporting your feet and lower limbs throughout recovery. Many clients find that their new orthotics relieve pain and enhance performance, allowing them to train longer and recover more quickly. The key is proper assessment, professional craftsmanship, and ongoing care. Why Choose Healthy Steps Pedorthic Clinic At Healthy Steps, we combine science, precision, and compassion in every aspect of our work. Our Pedorthists team is passionate about helping athletes of all levels move comfortably, whether you're training for your first 5K or competing at an elite level. We take the time to understand your body, sport, and goals because every step matters in recovery and performance. If you're struggling with a sports injury, chronic pain, or recurring discomfort, we're here to help. We'll create a custom plan to restore strength, mobility, and confidence in every stride. Book Your Pedorthic Assessment in Ottawa Don't let pain keep you on the sidelines. Contact Healthy Steps Pedorthic Clinic today to schedule your comprehensive biomechanical assessment. Let's get you moving comfortably again, step by step, toward a stronger and healthier performance. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Why Choose Healthy Steps Pedorthic for Foot Care in Ottawa? At Healthy Steps Pedorthic, your feet are the foundation of overall health and mobility. Every step you take impacts your comfort, balance, and quality of life, so finding the right foot care provider is important.  In Ottawa, we are proud to be a trusted choice for people of all ages who want comprehensive, compassionate, and professional foot care. If you've been wondering why so many people turn to us for their foot care needs, here are the reasons why Healthy Steps Pedorthic stands apart. We Offer a Comprehensive Approach to Foot Care Foot health is rarely a one-size-fits-all issue. That's why we take a holistic approach that looks at the bigger picture. At Healthy Steps Pedorthic, we don't just address symptoms; we identify the root causes of discomfort and create personalized solutions. From basic nail and skin care to complex biomechanical issues, we offer a wide range of services that ensure you get the care you need. Whether you're dealing with foot pain, recovering from an injury, or managing a chronic condition like diabetes or arthritis, we design a plan tailored to your situation. We Provide Expert Pedorthic Services In Ottawa As a pedorthic clinic, we specialize in understanding how your feet, footwear, and movement work together. Our certified pedorthists are trained to assess, design, and fit custom orthotics and footwear modifications that support your unique needs. Every foot is different, so we never rely on generic solutions.  Instead, we use thorough assessments, including gait analysis, pressure mapping, and detailed measurements, to design orthotics that improve comfort, alignment, and performance. By addressing the mechanics of your movement, we help reduce pain in your feet, knees, hips, and lower back. We Care for People of All Ages Foot problems don't discriminate by age. Children may face developmental issues, adults often deal with work-related strain, and seniors may experience mobility challenges. At Healthy Steps Pedorthic, we welcome patients of all ages and create care plans for each stage of life. We can help children with flat feet, growing pains, or gait abnormalities. For adults, we address everyday pain, sports injuries, and the toll of long hours on your feet. We provide gentle care for seniors that prioritizes comfort, circulation, and independence. Treating the whole family ensures that everyone can take healthier steps forward. We Offer Preventive Foot Care In Ottawa Many people only think about foot care when something goes wrong. At Healthy Steps Pedorthic, we emphasize prevention. Regular foot checkups allow us to catch small problems before they become big. This is especially important for people with conditions like diabetes, where proactive care can prevent serious complications. We also provide education on proper footwear choices, home care routines, and exercises to maintain strong, healthy feet. By empowering you with knowledge, we help you stay active and avoid unnecessary pain. We Value Comfort and Compassion We understand that visiting a foot care clinic can sometimes feel intimidating. That's why we've built Healthy Steps Pedorthic, a welcoming, comfortable space where you can feel at ease. Our team listens to your concerns, explains your options, and answers your questions. Compassion and respect are just as important as technical expertise. Our goal is to make every visit a positive experience, where you leave with healthier feet and confidence in your care. We Provide Solutions Beyond Orthotics While custom orthotics are a big part of what we do, they are not our only solution. At Healthy Steps Pedorthic, we also offer: Medical foot care products for corns, calluses, fungal nails, and other common concerns Footwear consultations to help you find shoes that fit and support you properly Bracing and supports for added stability when needed Rehabilitation exercises to strengthen your feet and improve mobility By combining multiple approaches, we ensure your treatment is comprehensive and effective. We Understand Ottawa Local Needs As a proudly Ottawa-based clinic, we understand the unique needs of our community. From professionals who spend long hours on their feet to athletes training for local events, we've worked with people from all walks of life in our city. Ottawa residents value quality and convenience, and we're here to provide both. Our centrally located clinic makes accessing expert foot care close to home easy. We Believe Healthy Feet Lead to a Healthier Life Your feet do more than carry you from place to place; they support your independence, activity levels, and overall well-being. When your feet hurt, it affects everything from your ability to work comfortably to enjoying your favourite hobbies. At Healthy Steps Pedorthic, we believe that by improving your foot health, we can help improve your life. Whether that means helping you get back to running, walking without pain, or simply feeling comfortable in your daily routine, our mission is to keep you moving forward with confidence. Why Choose Healthy Steps Pedorthic In Ottawa? Choosing a foot care provider is about trust. At Healthy Steps Pedorthic, we combine medical expertise, compassionate care, and personalized solutions to give you the best possible experience. We're not just here to treat your feet but to help you take healthier steps daily. If you're looking for a clinic that prioritizes your well-being, listens to your concerns, and offers proven solutions, Healthy Steps Pedorthic is here. Take Your First Step with Us If you're ready to experience the difference expert foot care can make, we invite you to visit Healthy Steps Pedorthic in Ottawa. Whether you need orthotics, specialized footwear, or want advice on keeping your feet healthy, our team supports you. Contact us today to book your appointment and take the first step toward healthier, happier feet. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Can Orthotics Help Treat Plantar Fasciitis and Bunions? Foot pain can make even the simplest daily activities feel challenging. Two of the most common sources of foot discomfort are plantar fasciitis and bunions. While they affect the feet differently, both conditions can disrupt mobility and quality of life. At Healthy Steps Pedorthic, we understand the importance of finding effective, lasting solutions. One of the most trusted options for managing these conditions is custom orthotics. Let's explore how orthotics can help treat plantar fasciitis and bunions and why they may be the right choice for you. Understanding Plantar Fasciitis Plantar fasciitis is a painful condition caused by inflammation of the plantar fascia, the thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.  This tissue supports your arch and absorbs the shock of walking. Tiny tears can develop when the heel becomes irritated or overstressed, leading to pain and stiffness. Plantar fasciitis pain is often worse in the morning or after long periods of sitting. Common causes include overuse, improper footwear, high-impact activities, or structural issues such as flat feet or high arches. Left untreated, the condition can become chronic, making daily movement difficult. Understanding Bunions A bunion is a bony bump that forms at the base of your big toe. It occurs when the bones in the front of your foot shift out of alignment, causing the tip of your big toe to angle toward the smaller toes. This misalignment forces the joint at the toe's base to stick out. Bunions can be caused by genetics, wearing narrow or ill-fitting shoes, or foot mechanics that place uneven pressure on the joint. Over time, bunions can lead to swelling, redness, and persistent discomfort, especially when wearing shoes. How Orthotics Can Help with Plantar Fasciitis Custom orthotics are designed to fit your unique foot shape and movement patterns. For plantar fasciitis, they can be incredibly effective because they address the root cause rather than simply masking symptoms. They help by: Supporting the Arch: Proper arch support reduces strain on the plantar fascia, allowing it to rest and heal. Improving Foot Alignment: Foot misalignment can stress the heel and arch. Orthotics help realign the foot to distribute pressure evenly. Absorbing Shock: Cushioning materials in orthotics reduce the impact of walking or running, lowering irritation to the plantar fascia. Reducing Overpronation: Overpronation occurs when your foot rolls inward too much while walking. Orthotics control this motion, which can relieve heel pain. They can help reduce inflammation, prevent further injury, and make walking more comfortable when used consistently. How Orthotics Can Help with Bunions While they cannot reverse a bunion, they can slow its progression and relieve associated pain. Orthotics provide: Pressure Redistribution: They shift pressure away from the bunion and the surrounding joint, reducing irritation. Improved Foot Function: Orthotics correct biomechanical imbalances contributing to bunion formation. Support for Adjacent Joints: By stabilizing the foot, orthotics reduce strain on nearby joints, which can help prevent additional problems such as hammertoes or metatarsalgia. Enhanced Comfort: Orthotics create a more stable base for your feet, allowing you to walk and stand with less discomfort. Why Custom Orthotics Are More Effective Than Over-the-Counter Options Over-the-counter insoles may offer temporary comfort but are not designed to address your specific foot shape or condition. At Healthy Steps Pedorthic, we create custom orthotics based on a detailed assessment of your feet, gait, and lifestyle needs. This personalized approach ensures that yours provide targeted support where needed most. Custom orthotics can be crafted from various materials, from firm options offering maximum stability to softer styles prioritizing cushioning. The combination depends on your condition, footwear preferences, and activity level. Integrating Orthotics into a Treatment Plan Orthotics work best as part of a comprehensive treatment plan. For plantar fasciitis, this may include stretching exercises, strengthening routines, and proper footwear choices. For bunions, we recommend wearing shoes with a wide toe box, using padding to protect the bunion, and making lifestyle changes to reduce pressure on the joint. Regular follow-up appointments help us track your progress and adjust your care as needed. This ensures your feet continue to get the support they require as your condition improves. The Benefits Go Beyond Pain Relief While reducing discomfort is the primary goal, custom orthotics can also help improve your overall mobility, posture, and quality of life.  By addressing the underlying mechanical issues in your feet, you can prevent other problems, such as knee, hip, or back pain, that may arise from poor alignment. Many of our patients also notice that they can return to their favorite activities-whether walking, running, or simply enjoying a day on their feet-without worrying about pain holding them back. Why Choose Healthy Steps Pedorthic We take pride in offering personalized, professional care for every patient. Our process begins with a thorough biomechanical assessment and gait analysis to identify the exact cause of your discomfort. From there, we design orthotics tailored to your unique needs and lifestyle. We believe in educating our patients so that they understand how to use and care for their feet in the long term. We aim to provide solutions that work now and help prevent future problems. Take the First Step Toward Healthier Feet Custom orthotics may be the key to lasting relief if you struggle with plantar fasciitis, bunions, or other foot conditions. At Healthy Steps Pedorthic, we help you regain comfort, confidence, and mobility.  You can live a more active, pain-free life with the right support. Contact us today to schedule your assessment and learn how custom orthotics can make a difference. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Stepping Up: Custom Orthotics in Ottawa Unveiled Our feet are the foundation of everything we do: walking, standing, running, playing, and even simply being. In Ottawa, where winter slush meets summer heat, foot discomfort isn't uncommon and progressively affects our lives.  At Healthy Steps Pedorthic Clinic, there's a powerful solution right under your feet: custom orthotics. This blog will explore how these personalized inserts can transform your steps, ease your pain, and propel you toward a more active, comfortable lifestyle. Why Custom Orthotics Matter: Beyond Off-the-Shelf Insoles We've all seen mass-market insoles lining retail shelves-some better than others, but ultimately one-size-fits-all. Custom orthotics, however, are entirely different.  Here's why: Precision Fit Each pair is crafted to match your unique foot structure-arches, heel contours, and biomechanics. We begin with a thorough assessment before designing inserts that cradle and support every curve of your foot. Personalized Support Do you experience heel pain, arch fatigue, or forefoot discomfort? Custom orthotics address your precise needs-shock absorption, arch elevation, heel stabilization, or gentle correction for overpronation/supination. Durability & Performance Materials and build quality matter. Custom orthotics are crafted to last (up to three years with proper care) and to hold their shape, unlike flimsy retail insoles that flatten quickly. Holistic Impact While most retail insoles target surface comfort, custom orthotics recalibrate foot and ankle mechanics. This can cascade through your knees, hips, and lower back, reducing pain and improving alignment across the lower body. What We Look For: Common Ottawa Foot & Gait Concerns In our clinic, we often work with clients experiencing: Plantar fasciitis: Sharp heel pain during your first steps in the morning. Flat feet: Collapsed arches leading to ankle instability or shin splints. High arches: Feet that don't absorb shock well, resulting in forefoot or metatarsal stress. Overpronation or supination: Asymmetrical gait patterns that strain joints up the kinetic chain. Bunions, neuromas, or hallux valgus: Painful pressure or nerve compression areas. General fatigue: Feet that tire easily, even after standing or walking for short periods. By understanding your foot type and how you move (through visual gait analysis, pressure mapping, and foot posture assessments), we can design orthotics to improve function and reduce pain. How the Custom Orthotic Journey Works At Healthy Steps, our process is thorough, empowering, and collaborative: Step 1: Warm Welcome & Intake We start with your story-how you walk, stand, work, exercise, and feel daily. From footwear habits to activity levels, nothing is too minor to mention. This helps us frame your foot needs within the context of your life. Step 2: Biomechanical Assessment We take time to: Visually observe your gait (barefoot and shod). Use pressure-mapping tools for static and dynamic analysis. Capture 3D or foam-cast impressions of your feet, paying attention to weight-bearing and non-weight-bearing foot shapes. Step 3: Orthotic Design & Fabrication Based on our findings, we choose materials and design features tailored to your needs. Examples include: High-density EVA for structural support. Soft top covers for heel and metatarsal cushioning. Medial/lateral posting to control excess pronation or supination. We send all specifics to our orthotic lab, where each insert is handcrafted for your feet. Step 4: One-on-One Fitting When your custom pair arrives, we analyze your fit and comfort. We observe your gait in motion, adjust the heel and arch height, and ensure the orthotic sits properly within your shoe. Step 5: Follow-Up Adjustments Comfort and function evolve. We schedule check-ins for fine-tuning at 2-4 weeks and again at 6-12 months to assess wear and alignment. We also help you adapt to your orthotics slowly, starting with a few hours per day before increasing the duration. Footwear & Lifestyle Integration Custom orthotics work best when paired with supportive footwear. Ottawa's seasons demand versatility, so we recommend the following: For Daily Walkers & Professionals Casual yet supportive shoes-roomy toe box, sturdy heel counter and removable insert offering room for orthotics and a stable fit. For Athletes & Runners Performance shoes with defined heel counters and deep toe boxes. We can guide you toward models that match your foot type, are sport-specific, and maximize the benefit of your orthotics. For Outdoor Enthusiasts Waterproof boots or trail shoes with removable insoles and solid footbeds-perfect for accommodating your custom insert. In addition, we teach stretching, rolling, and mobility routines that support foot and ankle strength, maximizing the benefits of your new orthotics. Ottawa Life, Foot Health & Orthotics Weather Adaptation From ice to heat, Ottawa's conditions stress your feet. Orthotics help stabilize gait on slippery city sidewalks and absorb impact on pavement. Long Commutes or Stand-Heavy Days For professionals, teachers, healthcare workers, and transit users, prolonged foot pressure is a reality. Custom orthotics alleviate fatigue and pain, letting you focus, not your feet. Age-Related Concerns As we age, foot posture changes-arches may drop, and shock absorption diminishes. Orthotics offer a stable base for evolving biomechanics, reducing the risk of foot issues, falls, and joint pain. Orthotics for All: Addressing Widespread Needs We warmly welcome: Athletes (running, cycling, skating): designed for performance and injury prevention. Active adults: those walking dogs or enjoying long weekends. Professionals on their feet: nurses, retail workers, hospitality staff. Children & teens: growing feet benefit from biomechanical guidance-custom and over-the-counter options are available. Seniors: customized to address foot deformities, balance concerns, and comfort. Each pair adapts to your life stage and can be adjusted over time as needed. Cost, Coverage & Investing in Your Feet We aim for transparency and accessibility: Initial Assessment & Fitting: competitive rates - call for current pricing. Lab-Fabricated Custom Orthotics: various material tiers-from supportive yet economical to high-performance. Extended Warranty: Most orthotics come with adjustment visits and rechecks included for the first year. Many extended health plans, athletic supports, or government health initiatives offer reimbursement. Our team is happy to assist with paperwork or digital receipts. Investing in foot health now can prevent costly injuries or surgeries later. Are Custom Orthotics Right for You? If you answer "yes" to any of the following, orthotics may be the next step: "My feet or ankles hurt at the end of the day." "I've been told I overpronate or have flat feet." "I play sports and want to prevent injury." "I'm getting older and want to keep moving." "My last pair of problem-free shoes was without a doubt before…" (fill in the blank!). Don't let persistent pain or fatigue limit your lifestyle goals-it's time to reclaim your movement. Take the First Step: Book Your Orthotic Assessment Your path to comfort begins with a conversation. We offer: A welcoming, educational assessment A detailed biomechanical review A personalized orthotic solution crafted for your busy Ottawa life Follow-ups to teach care, fitting, and progress Visit our website or call us to schedule. Whether chasing goals, conquering seasons, or maintaining your daily routine, better steps are ahead. Final Thoughts: Stronger Steps, Fuller Lives Custom orthotics from Healthy Steps Pedorthic Clinic aren't just inserts but game-changers. They connect the science of biomechanics with the simplicity of feeling supported.  From snow-packed sidewalks to long workdays, custom orthotics empower your feet to do more, better, and with confidence. Let's step up together, Ottawa. Your journey starts one perfect stride at a time. Contact us today to get started. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Do Custom Orthotics Help with Plantar Fasciitis? At Healthy Steps Pedorthic Clinic, we know how frustrating and limiting foot pain can be, especially when it hits you first thing in the morning before your day has even begun. One of the most common culprits behind that sharp heel pain is plantar fasciitis, which affects thousands of Canadians every year. Fortunately, there is help, and relief often starts with something as simple and powerful as a well-designed pair of custom orthotics.  If you've been struggling with plantar fasciitis and wondering whether orthotics could be the solution, we're here to explain how custom orthotics work, why they help, and how we customize each pair to bring you lasting comfort. What Is Plantar Fasciitis? Plantar fasciitis is a painful inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It's a hardworking ligament that supports your arch and absorbs shock as you walk. When too much stress or repetitive strain is placed on this tissue, microtears can occur, leading to inflammation, stiffness, and a sharp, stabbing pain-most often felt in the heel, especially during the first steps in the morning or after prolonged standing. Common causes include: Flat feet or high arches Improper footwear Prolonged standing or walking on hard surfaces Tight calf muscles or the Achilles tendon Sudden increases in physical activity We see it frequently in runners, teachers, nurses, retail workers, and anyone who spends long hours on their feet. How Custom Orthotics Help Custom orthotics are medical-grade shoe inserts customized to your foot shape and walking pattern. At Healthy Steps, we create orthotics that do far more than provide cushion-they work actively to correct imbalances, reduce strain on the plantar fascia, and support healing. Here's how: Targeted Arch Support Whether you have flat feet or high arches, incorrect foot posture can place excessive tension on the plantar fascia. Our custom orthotics provide the right arch support based on your unique anatomy. Restoring proper alignment reduces the pulling and strain on the fascia that causes pain. Even Weight Distribution One key benefit of a properly designed orthotic is its ability to redistribute pressure across the entire foot. Instead of having all your weight land on one area-like the heel-the orthotic spreads it out, relieving overloaded spots and minimizing the risk of tissue irritation. Shock Absorption Walking or standing on hard surfaces can take a toll on the feet. We use materials that offer gentle cushioning and shock absorption, especially under the heel and forefoot, to reduce the impact that aggravates plantar fasciitis. Correcting Gait Mechanics Plantar fasciitis sometimes results from improper walking patterns, like overpronation (when your foot rolls inward too much). Custom orthotics gently guide your feet into a more neutral position, improving alignment from the ground up and preventing further strain on the fascia. Why Custom Orthotics Work Better Than Store-Bought Inserts We understand that drugstore insoles might seem like a quick fix, but they're often generic, one-size-fits-all, and lack the structural support needed for true healing. At Healthy Steps, we begin with a comprehensive assessment that includes: A detailed biomechanical exam Gait analysis using advanced tools Pressure mapping to identify high-stress zones A full understanding of your daily activities, footwear, and lifestyle With this information, we design orthotics tailored specifically for you. They're manufactured with precise materials, contours, and corrections that target the root of your plantar fasciitis, not just the symptoms. What to Expect from Your First Appointment When you visit us for plantar fasciitis support, we take the time to listen to your experience. Our team of Canadian Certified Pedorthists will walk you through every step of the process-from diagnosis to fitting and follow-up. You'll receive guidance not only on custom orthotics but also on: Stretching and strengthening exercises Proper footwear recommendations Daily activity modifications Pain management strategies Together, these tools form a comprehensive recovery plan, helping you return to your normal routine, pain-free and confident. A Long-Term Investment in Your Health Custom orthotics aren't just about short-term relief. They're about correcting the problem at its source, so you don't have to battle the same pain repeatedly. When properly made and adjusted over time, orthotics can prevent the recurrence of plantar fasciitis, reduce the risk of other foot-related conditions, and improve your overall posture and movement. We recommend annual check-ins to ensure your orthotics meet your needs, especially if your weight, activity level, or health status changes. Take the First Step Toward Relief If you've been waking up with sharp heel pain, avoiding long walks, or fearing standing too long, it's time to explore real solutions. At Healthy Steps Pedorthic Clinic, we're committed to helping you move, feel, and live better. Custom orthotics are one of the most effective, non-invasive treatments available for plantar fasciitis, and we're proud to offer expert care right here in your community. Let's get you back on your feet with comfort and confidence. Book your consultation with our team today, and take your first healthy step toward lasting relief. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Are Pedorthist Services Covered by Insurance in Ottawa? At Healthy Steps Pedorthic, we understand how crucial foot and lower limb health is to your overall well-being. Whether you're managing ongoing foot pain, recovering from an injury, or addressing conditions like arthritis or diabetes, pedorthic care plays a key role in helping you move comfortably and confidently. One of the most frequent questions we hear from our clients is: Are pedorthist services covered by insurance in Ottawa? In this blog, we'll explain what's typically covered, how to navigate your insurance plan, and how we can support you throughout the process. What Are Pedorthist Services? Pedorthists are specialized healthcare professionals assessing, design, and fitting custom orthotics and orthopedic footwear. At Healthy Steps, our certified pedorthists provide personalized biomechanical assessments and gait analysis to create solutions tailored to your unique needs.  Our services aim to relieve pain, prevent injuries, and enhance mobility using custom orthotics, supportive footwear, compression therapy, and other modifications. Are These Services Covered? Pedorthic services are not covered under the Ontario Health Insurance Plan (OHIP), but the good news is that many extended health insurance plans do offer coverage. Depending on your plan, you may be eligible for reimbursement for: Custom-made orthotics Orthopedic shoes Shoe modifications Compression hosiery Assessments by a Canadian Certified Pedorthist The amount of coverage and the conditions for reimbursement vary from provider to provider. While one plan might cover a large portion of the cost, another might have more limitations or require specific documentation. Steps to Utilize Your Insurance Coverage To make the most of your insurance plan, follow these important steps: Review Your Benefits Booklet Start by reading your health benefits booklet or logging into your insurance portal. Look for terms such as "custom orthotics," "orthopedic footwear," or "footwear modifications" to see what's included in your plan. Get a Prescription Most insurance companies require a prescription from a physician, podiatrist, or other recognized medical professional. This prescription should clearly state the medical necessity of the orthotics or footwear. Visit a Certified Pedorthist Be sure to book your assessment with a Canadian-certified Podiatrist. Many insurers require that a certified professional provide services for reimbursement to be approved. Keep All Documentation When you come to Healthy Steps, we'll provide detailed receipts, assessment reports, and other supporting documents needed for your claim submission. Check for Yearly Limits Some plans have annual caps on how much they'll reimburse for orthotics or related products. Others may cover replacements every second year. Knowing these limits helps you plan your appointments accordingly. How We Help at Healthy Steps We know dealing with insurance claims can feel overwhelming, but you're not alone. We're committed to making your experience smooth and stress-free at Healthy Steps. Expert Assessments: We provide in-depth biomechanical evaluations and gait analyses to determine the best solution for your feet and lifestyle. Certified Professionals: All of our assessments and custom orthotics are completed by Canadian-certified pedorthists, meeting the requirements of most insurance providers. Claim Support: While we don't submit claims directly to insurance companies, we ensure you leave with all the necessary documentation to streamline the process. Personalized Advice: We'll explain what your plan might cover and help you prepare the paperwork needed to file a successful claim. Don't Have Insurance? You Still Have Options Even if you're without extended health benefits, there are other ways to access the pedorthic care you need: Medical Tax Deductions: You can claim the cost of orthotics or orthopedic shoes as a medical expense on your tax return. Provincial and Workplace Programs: Depending on your situation, programs such as WSIB, ODSP, or certain workplace insurance plans may offer coverage. Payment Plans: We're happy to discuss payment options that work for your budget so you can prioritize your health without financial stress. Final Thoughts Understanding whether your insurance plan covers Pedorthist services in Ottawa is the first step to taking control of your foot health. While OHIP doesn't provide coverage, most private insurance plans do - and we're here to help you navigate the process from start to finish. If you're ready to book an assessment or have questions about your insurance coverage, contact us today. Contact Healthy Steps Pedorthic today. We look forward to helping you take confident, comfortable steps forward. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Foot Care and Aging: Ottawa’s Comprehensive Guide At Healthy Steps Pedorthic, we understand the importance of staying active, independent, and comfortable as we age. While we often focus on heart health, vision, or mobility, foot health can sometimes be overlooked. Yet, our feet are the foundation of our bodies-they carry us through life, quite literally. Foot Care Ottawa becomes essential for comfort, overall health and mobility as we age. In this comprehensive guide, we'll discuss the most common foot concerns associated with aging, offer tips for preventive care, and explain how we help older adults in Ottawa maintain strong, healthy feet at every stage of life. Why Foot Health Matters More as We Age Our feet undergo natural changes as we age. The skin thins and fat pads cushion the soles decrease, and circulation may slow. Years of use, combined with changes in posture, gait, and balance, can lead to various issues that impact our ability to move comfortably. Untreated foot problems may cause pain and increase the risk of falls and other complications. We see it daily-many of our Ottawa clients think foot pain is just part of getting older. The truth is, while change is natural, pain is not. Proper foot care and early intervention can prevent or manage many age-related foot issues. Common Age-Related Foot Conditions Here are some of the most common foot problems we help our older clients manage: Arthritis Arthritis can cause joint pain, stiffness, and swelling in the feet and ankles. Osteoarthritis, the most common form, results from wear and tear, while rheumatoid arthritis can lead to joint deformities if left untreated. Diabetic Foot Complications Diabetes often affects circulation and nerve function. Reduced foot sensation can lead to unnoticed cuts, ulcers, or infections. We always recommend regular foot care checks for diabetic clients. Bunions and Hammertoes These deformities can be painful and make wearing shoes uncomfortable. Left unaddressed, they can worsen over time and limit mobility. Plantar Fasciitis This painful inflammation of the tissue on the bottom of the foot is common in older adults and can be aggravated by poor footwear or biomechanical issues. Corns, Calluses, and Cracked Heels With aging skin comes increased dryness and decreased elasticity, making the feet more prone to calluses, cracks, and discomfort. Poor Circulation and Cold Feet Many seniors experience reduced blood flow, leading to cold feet, slow healing, and increased sensitivity to pressure and temperature changes. Signs It's Time to See a Pedorthist We encourage you not to ignore foot discomfort or assume it's just a part of aging. If you or a loved one is experiencing any of the following symptoms, it may be time to book a foot care assessment: Persistent foot or heel pain Changes in foot shape or gait Swelling that doesn't go away Numbness, tingling, or loss of sensation Frequent tripping or imbalance Difficulty finding comfortable shoes As Canadian-certified Podiatrists, we specialize in identifying the root causes of foot pain and creating personalized  treatment plans to improve comfort and mobility. How We Help Older Adults Stay on Their Feet At Healthy Steps Pedorthic, we take a holistic approach to foot health. Here's how we support aging feet: Custom Orthotics Our custom orthotics are tailored to each client's needs. Whether you need additional arch support, pressure relief, or improved alignment, orthotics can significantly enhance comfort and function. Footwear Recommendations Shoes matter more than most people think. We guide our clients in selecting supportive, properly fitted footwear designed for aging feet. We also work closely with footwear retailers across Ottawa to help you find the right pair. Gait and Biomechanical Assessments A detailed walking and posture analysis helps us detect imbalances or misalignments that may be causing discomfort or instability. Preventive Care and Education We offer advice on daily foot hygiene, stretching, and at-home care routines to keep your feet strong and flexible. Preventive care is key to long-term mobility. Support for Diabetic Foot Health We provide specialized care and monitoring plans to help diabetic clients reduce the risk of serious complications and maintain foot health through every stage of the condition. Tips for Daily Foot Care at Home Even simple daily habits can go a long way in maintaining healthy feet. Here are some of the routines we encourage for Foot Care: Inspect your feet daily for cuts, blisters, or swelling, especially if you have diabetes. Wash and dry your feet thoroughly, including between the toes. Moisturize regularly to prevent dryness and cracks, but avoid applying lotion between the toes. Trim toenails carefully-straight across, not too short- to prevent ingrown toenails. Stretch and move your feet daily to maintain flexibility and circulation. Wear socks and shoes indoors to protect yourself from slips or stubbed toes. Empowering Ottawa's Seniors, One Step at a Time We believe that aging shouldn't mean giving up on movement or comfort. With the right care and attention, your feet can keep you active, balanced, and pain-free for many years. Whether you're managing a chronic condition, recovering from an injury, or simply trying to stay mobile and independent, we're here to help. We aim to provide Ottawa's older adults with expert support, tailored Foot Care solutions, and the confidence to keep stepping forward-every day. Let's Talk About Your Feet If you or someone you care about notices foot discomfort or changes in mobility, don't wait to seek help. Our caring, experienced team is ready to guide you through every step of your foot health journey.  Contact Healthy Steps Pedorthic today to book your assessment and take the first step toward healthier aging from the ground up. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### The Role of Custom Orthotics in Improving Athletic Performance and Injury Prevention The Role of Custom Orthotics in Improving Athletic Performance and Injury Prevention. Athletes push their bodies to the limit, demanding strength, endurance, and agility in every movement. Whether running, jumping, cutting, or pivoting, their feet are crucial to their overall performance. However, many athletes struggle with discomfort, inefficient biomechanics, and recurring injuries due to improper foot alignment. At Healthy Steps Pedorthic, we understand the vital connection between foot health and athletic performance. We advocate for custom orthotics to optimize movement, prevent injuries, and enhance overall athletic ability. Understanding the Importance of Proper Foot Alignment The feet serve as the foundation for the entire body. If there is any misalignment, even the slightest imbalance can lead to strain in the ankles, knees, hips, and lower back.  Many athletes unknowingly suffer from issues such as overpronation (excessive inward rolling of the foot) or supination (outward rolling of the foot), which can contribute to common injuries like shin splints, plantar fasciitis, Achilles tendonitis, and knee pain. Custom orthotics provide targeted support by correcting biomechanical inefficiencies and ensuring optimal foot alignment. Unlike over-the-counter insoles, which offer generic cushioning, custom orthotics are designed specifically for an individual's foot shape, gait pattern, and sport-specific needs.  Addressing imbalances at their source, we help athletes move more efficiently, reduce joint strain, and perform at their peak potential. Enhancing Athletic Performance with Custom Orthotics Athletic success is about more than just strength and endurance-it's also about precision, efficiency, and injury resistance. Custom orthotics help athletes maximize their potential in several ways: Optimized Biomechanics and Stability Proper foot alignment improves balance, stability, and efficiency in movement. Custom orthotics distribute weight evenly, reducing excessive pressure on certain areas of the foot. This allows athletes to maintain better posture, achieve stronger push-offs, and minimize energy loss during movements. Increased Comfort and Endurance Fatigue and discomfort can hinder athletic performance, especially during long training sessions or competitions.  Custom orthotics reduce foot fatigue by providing superior cushioning and shock absorption, allowing athletes to train longer and recover faster. With reduced discomfort, they can focus on their performance rather than managing pain. Improved Speed and Agility Many sports require quick, explosive movements. Proper foot support allows athletes to generate more force during sprints, jumps, and lateral movements. Custom orthotics enhance propulsion, making movements more powerful and efficient, giving athletes a competitive edge. Reduced Risk of Overuse Injuries Repetitive stress is a common cause of athletic injuries. Custom orthotics help absorb impact forces and distribute pressure evenly across the foot, reducing stress on muscles, ligaments, and joints.  This is especially beneficial for runners, basketball players, soccer players, and other athletes who engage in high-impact activities. Injury Prevention with Custom Orthotics Athletic injuries can sideline even the most dedicated competitors. Many of these injuries are linked to poor foot mechanics, which place undue stress on various body parts. Custom orthotics help prevent the following common sports injuries: Plantar Fasciitis This painful condition is caused by inflammation of the plantar fascia, a thick band of tissue connecting the heel to the toes. Custom orthotics provide arch support and reduce strain on the plantar fascia, promoting pain relief and preventing re-injury. Shin Splints Excessive stress on the shinbone and surrounding muscles can lead to shin splints, a common problem among runners. Custom orthotics help minimize the risk of developing this condition by improving shock absorption and reducing overpronation. Achilles Tendonitis An overworked Achilles tendon can become inflamed and painful, leading to tendonitis. Custom orthotics help distribute weight more evenly, reducing tension on the Achilles tendon and lowering the likelihood of injury. Knee and Hip Pain Misalignment in the feet can create a chain reaction, leading to discomfort and pain in the knees, hips, and lower back. Custom orthotics correct foot positioning, helping to maintain proper lower body alignment and reducing strain on these critical joints. Stress Fractures High-impact sports can sometimes lead to stress fractures due to repetitive force on the bones. Custom orthotics reduce the impact forces contributing to these injuries by providing additional support and shock absorption. Custom Orthotics for Different Sports Every sport places unique demands on the feet and lower body. Custom orthotics can be tailored to meet the specific needs of different athletic activities: Running and Track Athletes - Enhance shock absorption, correct gait imbalances, and improve energy return. Basketball and Tennis Players - Provide lateral stability and reduce impact from jumping. Soccer and Football Players - Improves agility, balance, and foot positioning for quick directional changes. Cyclists - Optimize foot positioning and reduce hot spots for better pedal efficiency. Golfers - Improve posture and foot stability for a more powerful, balanced swing. Why Choose Custom Orthotics Over Off-the-Shelf Inserts? While store-bought insoles may offer temporary relief, they lack the personalized support for long-term athletic performance and injury prevention. Here's why custom orthotics are the superior choice: Individually Designed - Created based on detailed foot scans and biomechanical assessments. Durable and Sport-Specific - Crafted with high-quality materials to withstand rigorous activity. Targeted Support - Addresses specific foot conditions and movement patterns unique to the athlete. Professional Fit and Adjustments - Ensures ongoing comfort and effectiveness through expert modifications. The Healthy Steps Pedorthic Approach At Healthy Steps Pedorthic, we take a holistic approach to foot health, ensuring that every athlete receives the highest level of care.  Our custom orthotics are designed to enhance performance, reduce injury risk, and provide lasting comfort. We conduct thorough assessments, including gait analysis, to create orthotics that align perfectly with your athletic needs. Whether you are a competitive athlete or a weekend warrior, we are here to help you move better, perform stronger, and stay injury-free. Investing in custom orthotics is an investment in your athletic future. Let us help you take the next step towards peak performance and long-term foot health. Conclusion Custom orthotics play a critical role in improving athletic performance and preventing injuries. By optimizing biomechanics, enhancing comfort, and providing targeted support, they allow athletes to train harder, recover faster, and compete at their best.  At Healthy Steps Pedorthic, we are committed to helping athletes achieve their goals with expertly crafted custom orthotics. Contact us today if you're ready to elevate your performance and protect your body from injury. Together, we'll ensure that every step you take is a step towards success. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### What Sets Healthy Steps Pedorthic Clinic Apart in Ottawa? At Healthy Steps Pedorthic Clinic, we pride ourselves on being a cornerstone of foot health and well-being in Ottawa. When it comes to pedorthic care, we understand that every step matters.  From our personalized approach to treatment to our use of cutting-edge technology, we've built a reputation for delivering exceptional care tailored to your unique needs.  Let us tell you what sets us apart and why we're a trusted name in pedorthic services in Ottawa. A Patient-Centered Philosophy At the heart of Healthy Steps Pedorthic Clinic is our unwavering commitment to you, the patient. We understand that foot pain and mobility issues can impact every aspect of your life.  That's why our approach is rooted in listening, understanding, and collaborating with you to develop solutions that work.  From the moment you walk through our doors, we strive to make you feel heard, valued, and confident in the care you receive. We don't just treat symptoms-we address the underlying causes of your discomfort. Our consultations are thorough, ensuring we gather all the information we need to provide an accurate diagnosis and an effective treatment plan.  Whether you're dealing with plantar fasciitis, bunions, diabetic foot issues, or general discomfort, we are here to guide you through every step. Expertise You Can Trust Our team is made up of highly qualified Canadian-certified Podiatrists who bring a wealth of knowledge and experience to every appointment. Pedorthists are trained experts in foot mechanics, custom orthotics, and footwear modifications, and our team is no exception.  We've spent years honing our skills and staying updated on the latest advancements in the field to ensure you receive the best care possible. But it's not just about expertise-it's about empathy. We understand that every patient's journey is different, and we approach each case with the care and consideration it deserves. When you choose Healthy Steps Pedorthic Clinic, you're a patient and a partner in your care. Comprehensive Services Under One Roof One of the things that truly sets Healthy Steps apart is our wide range of services. We've designed our clinic as a one-stop destination for all your foot care needs.  Here's a look at what we offer: Custom Orthotics: Our custom-made orthotics are designed to provide optimal support, reduce pain, and improve your mobility. We use advanced assessment tools to ensure your orthotics are tailored to your needs. Footwear Modifications: Sometimes, a small change to your footwear can make a big difference. We offer expert modifications to improve the fit and function of your shoes. Compression Stockings: If you're dealing with circulation issues, our range of compression stockings can help improve blood flow and reduce discomfort. Diabetic Foot Care: Diabetes can significantly impact foot health, but proactive care can avoid many complications. We provide specialized services to address the unique needs of diabetic patients. Gait Analysis: Understanding how you move is key to addressing foot pain and improving overall mobility. Our gait analysis services use advanced technology to assess your biomechanics and pinpoint areas of concern. Cutting-Edge Technology We believe in leveraging the latest technology to enhance the quality of care we provide. From digital gait analysis to 3D scanning for orthotic fabrication, we use tools that ensure accuracy and precision.  These technologies allow us to create highly customized treatment plans and deliver results that make a real difference in your daily life. But technology is only as good as the people who use it. That's why our team is extensively trained in using these tools to their fullest potential.  Combining human expertise with technological innovation can achieve outcomes that truly set us apart. A Community-Focused Approach We're more than just a clinic-we're a part of the Ottawa community. Over the years, we've had the privilege of working with patients from all walks of life, and we're passionate about giving back to the community that has supported us.  From educational workshops to partnerships with local organizations, we always look for ways to make a positive impact. Being part of the community also means understanding the unique needs of the people here. Ottawa's diverse population and active lifestyle create various foot health challenges, and we're proud to offer solutions that cater to this dynamic community. Education and Empowerment At Healthy Steps, we believe that knowledge is power. That's why we're committed to educating our patients about their foot health and the steps they can take to improve it.  During your appointments, we take the time to explain your condition, your treatment options, and how you can maintain healthy feet moving forward. We also provide resources like workshops, blog posts, and informational materials to help you stay informed. By empowering you with knowledge, we aim to give you the tools to take charge of your foot health and enjoy a more active, pain-free life. A Welcoming Environment Visiting a clinic can sometimes feel intimidating, but we've worked hard to create a space where you feel comfortable and at ease. Our clinic is designed to be welcoming, accessible, and inclusive.  From our friendly front-desk staff to our dedicated pedorthists, everyone on our team is here to make your experience as positive as possible. Why Choose Healthy Steps Pedorthic Clinic? Regarding foot health, you deserve a clinic that goes above and beyond. At Healthy Steps Pedorthic Clinic, we combine expertise, innovation, and compassion to deliver care that is second to none.  Our patient-centred approach, comprehensive services, and commitment to excellence set us apart. So, whether you're dealing with chronic pain, need specialized diabetic foot care, or want to improve your mobility, we're here to help.  Let us guide you on the path to better foot health-because every step you take matters. Ready to take the first step? Contact us today to schedule your appointment and experience the Healthy Steps difference! Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Step into Comfort: Custom Orthotics for Happy Feet Custom Orthotics for Happy Feet. At Healthy Steps Pedorthic, we know that every step you take matters. When your feet feel supported and pain-free, your whole body benefits. Whether you're dealing with foot pain, joint discomfort, or simply looking to improve your overall mobility. Custom orthotics are an excellent solution that provides comfort, support, and relief. Our team is dedicated to helping you move easily and confidently by offering personalized orthotics tailored to your unique needs. Why Custom Orthotics Matter Your feet are the foundation of your body, absorbing shock and supporting your weight with every step. When your feet are properly aligned and cushioned, it reduces stress on your knees, hips, and lower back.  However, misaligned or unsupported feet can lead to various issues, from plantar fasciitis and Achilles tendonitis to lower back pain and joint discomfort. Custom orthotics are designed to correct imbalances, provide targeted support, and improve foot movement.  Unlike over-the-counter insoles that offer general cushioning, our orthotics are crafted specifically for your foot shape and biomechanical needs. When you choose custom orthotics, you're investing in your long-term comfort and health. Personalized Assessments for Optimal Results The first step to creating your custom orthotics is a comprehensive assessment. When you visit us at Healthy Steps Pedorthic, we take the time to evaluate your feet, your gait, and how you distribute your weight while walking or standing.  Our assessments include: A detailed analysis of your foot structure Gait analysis to identify any irregular movements An evaluation of pressure points and arch support needs By gathering this data, we can pinpoint the root causes of your discomfort and design orthotics that address your unique challenges. We'll explain our findings clearly so you understand how your orthotics will support your foot health. Tailored Orthotics for Every Lifestyle We understand that no two people have the same daily routines, so we create orthotics that fit seamlessly into your lifestyle. Whether you're an athlete looking for support during high-impact activities, spending long hours standing at work, or simply needing all-day comfort, we have you covered. Our custom orthotics can be made for a variety of footwear, including: Athletic shoes for running or training Everyday casual shoes Work boots for demanding jobs Dress shoes for special occasions By ensuring a perfect fit, we help you stay active and comfortable without compromising style or function. Relief from Chronic Foot Conditions Many clients come to us after struggling with chronic foot conditions that haven't responded to traditional treatments. Custom orthotics can be life-changing for those dealing with: Plantar fasciitis, characterized by sharp heel pain Flat feet or high arches, which can cause instability Morton's neuroma, resulting in discomfort between the toes Bunions and hammertoes, which affect how your foot moves Our orthotics help by redistributing pressure, supporting your natural foot alignment, and minimizing pain during your daily activities. Supporting Whole-Body Health Foot issues often lead to compensatory movements that place extra strain on other parts of the body. For example, pronation (excessive inward rolling of the foot) can affect your knees and hips, potentially leading to joint pain. Similarly, an improper gait can throw off your posture, resulting in lower back discomfort. Correcting these imbalances with custom orthotics improves your foot health, alignment, and posture. Many clients feel relief throughout their bodies after incorporating custom orthotics into their routines. Quality Materials for Long-Lasting Comfort At Healthy Steps Pedorthic, durability and comfort go hand in hand. That's why we use high-quality materials to craft your custom orthotics. From shock-absorbing layers to moisture-wicking surfaces, each pair is designed to provide maximum comfort while enduring daily wear and tear. Our orthotics are made to last, and we offer follow-up care to ensure they continue to meet your needs as time passes. If your lifestyle or foot health changes, we can make adjustments to keep you feeling supported every step of the way. Empowering You with Knowledge Educating our clients is just as important as providing exceptional products. During your appointment, we'll share tips on how to care for your orthotics, choose the right footwear, and incorporate foot-strengthening exercises into your routine. Simple steps like wearing supportive shoes and stretching regularly can complement the benefits of your custom orthotics and help you maintain long-term foot health. Experience the Healthy Steps Difference When you choose Healthy Steps Pedorthic, you choose a team committed to your comfort and well-being. We understand that foot pain can be frustrating and limiting, so we take a personalized approach to your care. When you walk through our doors, you'll receive compassionate service, expert guidance, and a customized solution to help you move pain-free. We aim to help you step into a life of comfort and mobility. Whether you're dealing with chronic pain, recovering from an injury, or simply looking to enhance your overall foot health, our custom orthotics can make a difference. Take the First Step Toward Happy Feet Ready to banish foot pain and rediscover the joy of movement? Contact us today to schedule a consultation. Our expert team is here to guide you through every step of the process and provide orthotics that truly fit your life.  At Healthy Steps Pedorthic, we're committed to helping you feel your best-starting from the ground up. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Do Custom Orthotics Work? Exploring the Benefits for Your Feet Do Custom Orthotics Work? Many of us have experienced foot pain or discomfort at some point in our lives, whether from standing for long hours, participating in sports, or wearing unsupportive shoes.  Foot problems can disrupt our daily lives and affect our overall health, from sore feet to issues with posture or mobility. That's where custom orthotics come in. But do they work? And more importantly, how do they compare to over-the-counter insoles?  This blog will explore how custom orthotics can make a difference, particularly for those in Ottawa seeking relief from foot discomfort. What Are Custom Orthotics? Custom orthotics are specially designed medical devices that you place inside your shoes to support your feet. Unlike mass-produced insoles you can pick up at a pharmacy, custom orthotics are tailored to your unique foot structure and needs.  At Healthy Steps Pedorthic Clinic, we create orthotics based on a comprehensive assessment of your feet, considering factors such as your gait, pressure points, and existing foot conditions. These orthotics work by aligning the bones in your feet, ankles, and legs, providing better support and reducing the risk of injury or discomfort. But the real question is-do they work? The Science Behind Custom Orthotics Let's start with why foot pain happens in the first place. Many suffer from foot conditions like plantar fasciitis, flat feet, bunions, or heel pain.  These issues are often caused by poor foot biomechanics or misalignment, where the bones and muscles in the feet aren't functioning as they should. When our feet aren't properly aligned, it can cause a chain reaction of problems that affect not only our feet but also our knees, hips, and back. Orthotics are designed to address these biomechanical problems. They work by redistributing pressure evenly across the foot, providing the necessary arch support, and promoting better alignment.  This, in turn, helps alleviate pain and prevent further injury. Orthotics can also benefit those who spend long hours on their feet or are involved in high-impact activities like running or sports. How Custom Orthotics Compare to Over-the-Counter Insoles You might wonder why custom orthotics are necessary when plenty of over-the-counter insoles are available.  While it's true that mass-produced insoles can offer some level of cushioning, they don't provide the same level of personalized support that custom orthotics do. Here's how they differ: Personalization: These are tailored to your foot structure, while over-the-counter insoles are one-size-fits-all. This means custom orthotics are better suited to addressing individual foot conditions like plantar fasciitis, flat feet, or bunions. Durability: They are made from high-quality materials designed to last. Over-the-counter insoles often wear out quickly and lose their supportive qualities over time. Targeted Support: They are crafted to offer support where you need it most, whether providing extra cushioning in the heel or improving arch support. Over-the-counter insoles offer general support, which may need to be improved for those with specific foot issues. At Healthy Steps Pedorthic Clinic, custom orthotics offer a long-term solution for foot pain and discomfort, helping you return to your daily activities with less pain and greater comfort. The Benefits of Custom Orthotics Do custom orthotics work? The short answer is yes-especially when they are made and fitted correctly. Here are some of the key benefits that we've seen from patients who use them: Pain Relief: Pain relief is one of the most immediate benefits. Whether you're suffering from heel pain, arch pain, or discomfort caused by a condition like plantar fasciitis, custom orthotics can significantly reduce the pain by addressing the root cause. Improved Alignment: Help to correct foot misalignment, which can also improve the alignment of your knees, hips, and spine. Proper alignment can prevent strain on your joints and reduce the risk of developing further issues like arthritis or tendonitis. Enhanced Comfort: They can make a difference in comfort for those on their feet all day-whether for work or recreation. They provide the right support and cushioning to keep your feet comfortable, even during long periods of standing or walking. Injury Prevention: helps relieve existing pain and prevent future injuries. By supporting your feet and promoting better biomechanics, orthotics can reduce the risk of shin splints, stress fractures, and tendonitis. Increased Mobility: When foot pain is reduced, mobility improves. Custom orthotics allow you to move more freely and comfortably, making staying active and maintaining a healthy lifestyle easier. Why Choose Custom Orthotics from Healthy Steps Pedorthic Clinic? At Healthy Steps Pedorthic Clinic, we take the time to fully assess your feet, using advanced tools and techniques to understand your specific needs.  Our process ensures that you receive orthotics perfectly suited to your feet, providing the support and relief you need. Here's how we do it: Comprehensive Assessment: We start with a detailed evaluation of your foot health, including your gait, foot shape, and any pain points. This allows us to create a complete picture of what your feet need. Tailored Orthotics: Using the information gathered during your assessment, we craft custom orthotics that fit your feet perfectly. These aren't one-size-fits-all solutions; they're designed with you in mind. Long-Term Support: We continue beyond providing orthotics. We offer ongoing support and adjustments to ensure that your orthotics continue working for you as your needs change. Real Results from Real People We've seen the difference custom orthotics can make in the lives of our patients, from those who have struggled with chronic foot pain for years to individuals looking for added comfort during their daily activities.  Custom orthotics have provided relief and improved quality of life. Whether you're dealing with plantar fasciitis, flat feet, or need extra support, orthotics can offer a solution that works for you. Conclusion The evidence is clear if you've been wondering whether custom orthotics work. They offer tailored support, pain relief, and improved alignment that over-the-counter insoles can't match.  At Healthy Steps Pedorthic Clinic, we're committed to helping you find the best solution for your foot health. With our custom orthotics, you can take the first step toward a more comfortable, pain-free life. Contact us today to schedule your consultation and learn how orthotics can benefit your feet! Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Understanding Pedorthics: Improving Foot Health Through Custom Footwear Understanding Pedorthics: Foot health is essential to our daily comfort, mobility, and well-being. When foot pain or discomfort becomes a barrier to living fully, personalized solutions can make all the difference.  At Healthy Steps, we specialize in pedorthics-a field dedicated to improving foot health through custom footwear and orthotics. In this blog, we'll guide you through the role of pedorthics, its benefits, and how custom solutions can enhance foot function and relieve pain. What is Pedorthics? Pedorthics is a branch of healthcare focused on foot mechanics and the design, creation, and fitting of custom footwear, orthotics, and other devices.  Pedorthists assess and address foot structure, alignment, and movement to provide tailored Pedorthics solutions that reduce pain and improve functionality. Unlike off-the-shelf options, pedorthics devices are customized for each individual, ensuring a precise fit and optimized support. Healthy Steps Pedorthic prioritizes personalized care by combining in-depth assessment with advanced technology to create custom solutions. Our goal is to help you experience life without foot pain. The Benefits of Pedorthics for Foot Health Pedorthics offers several significant benefits for individuals who struggle with foot issues. Here's how it can improve your foot health: Alleviating Foot Pain and Discomfort Foot pain may stem from plantar fasciitis, arthritis, or diabetic foot problems. Pedorthic solutions provide targeted support to reduce discomfort by redistributing pressure and reducing stress on sensitive areas.  At Healthy Steps Pedorthic, our custom orthotics and footwear modifications are crafted to meet the needs of specific conditions, helping you find the relief you need. Enhancing Foot Function and Mobility Poor foot alignment and unsupported arches can affect how you walk, run, or stand. Pedorthic devices help correct these issues by promoting proper alignment, which improves foot function and overall mobility.  Our clients often experience greater ease in walking, standing, and moving as our solutions support proper biomechanics. Preventing Future Injuries If left untreated, foot problems can lead to further complications, impacting not just the feet but also the knees, hips, and lower back.  Custom orthotics and footwear from Healthy Steps Pedorthic address these underlying issues, helping to prevent future injuries and support balanced, healthy movement. Managing Chronic Conditions Foot health is critical to overall care for individuals managing chronic conditions like diabetes or arthritis. Pedorthics provides targeted solutions to relieve pain, prevent complications, and promote better circulation, particularly in cases of diabetic neuropathy.  With the right footwear, individuals can improve comfort and protect their foot health, even when facing long-term health challenges. Our Pedorthic Process at Healthy Steps Pedorthic To ensure that every client receives customized, effective support, our pedorthic process is carefully structured. Here's what you can expect: Step 1: Comprehensive Assessment Our process begins with an in-depth assessment of your foot structure, gait, and movement patterns. We use advanced assessment techniques to identify discomfort, misalignment, and potential causes of pain. This thorough evaluation enables us to understand your needs and tailor our solutions specifically for you. Step 2: Design of Customized Solutions We design custom orthotics or footwear modifications based on the assessment to address your unique foot health needs. Factors like arch height, pressure distribution, and foot shape are considered, ensuring a solution that provides optimal support and comfort. Our attention to detail and precision make a real difference in how well your orthotics work. Step 3: Fitting and Adjustments Once your custom orthotics or footwear are ready, we'll conduct a fitting session to make any adjustments for maximum comfort and effectiveness. We aim to ensure that each device works harmoniously with your foot structure.  During this session, we assess fit, alignment, and support, making adjustments to ensure you feel the full benefit. Step 4: Ongoing Support and Follow-Up At Healthy Steps Pedorthic, we're here for you throughout your journey to improved foot health. After the initial fitting, we encourage regular follow-up visits to monitor your progress and make further adjustments if necessary.  This continued support ensures that your pedorthic solution adapts to any changes and continues to serve you well. How Custom Footwear and Orthotics Make a Difference Custom footwear and orthotics aren't just short-term fixes; they're a long-term investment in your health and well-being. Here's how they contribute to a healthier, more comfortable life: Better Support and Comfort Unlike generic insoles, custom orthotics are designed specifically for your feet' contours and unique needs. This high level of customization provides unmatched support, especially beneficial for those with high arches, flat feet, or specific foot conditions. The result? Greater comfort, less strain on the feet, and enhanced stability. Improved Foot and Body Alignment Foot alignment issues can affect not only your feet but your entire body. Misalignment in the feet often contributes to knee, hip, and lower back pain. Custom orthotics help correct these alignment issues, resulting in better posture and relief from pain beyond just the feet. Enhanced Athletic Performance Foot health is key to optimal performance for active individuals. Pedorthic solutions can improve athletic function by promoting efficient movement, reducing the risk of injury, and providing extra support during high-impact activities.  Whether you're a runner or hiker or enjoy an active lifestyle, custom orthotics can elevate your physical performance. Why Choose Healthy Steps Pedorthic? At Healthy Steps, we're committed to delivering personalized Pedorthics, compassionate care that meets each client's unique needs. Here's why Ottawa residents trust us with their foot health: Personalized Solutions: We understand that every foot is different, and our solutions are customized to fit your specific foot structure, lifestyle, and goals. Expert Knowledge: Our team combines advanced diagnostic techniques with a deep understanding of foot mechanics to ensure accuracy and effectiveness in each solution. Ongoing Support: We know that foot health is an ongoing journey. We're here to support you through regular check-ins, adjustments, and advice to ensure your pedorthic solution continues to meet your needs. Conclusion Pedorthics and custom footwear can improve foot health. At Healthy Steps Pedorthic, we're dedicated to helping clients alleviate pain, improve mobility, and achieve greater comfort with custom solutions designed just for them.  If you're experiencing foot discomfort or have a condition that affects your mobility, we're here to help. Contact us today to learn how custom orthotics and footwear can improve your quality of life. Let's take the first step toward healthier, happier feet together. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### How Long Does it Take to Get Orthotics Made? A common question we hear from clients is, "How long does it take to get orthotics made?" In this blog, we'll walk you through the process of getting custom orthotics and what you can expect in terms of time frames. At Healthy Steps Pedorthic Clinic, we understand that getting custom orthotics can be a vital step in alleviating foot pain, improving mobility, and enhancing your overall quality of life. Whether you're dealing with flat feet, plantar fasciitis, or other foot-related issues, custom orthotics are designed to provide the support and alignment your feet need to function properly. What Are Custom Orthotics? Before diving into the timeline, it's important to understand what custom orthotics are and why they're different from over-the-counter insoles. Custom orthotics are specialized shoe inserts designed to match the unique shape and needs of your feet. Unlike generic insoles, custom orthotics are tailored to address specific issues such as: Arch support for flat feet or high arches Correcting foot alignment to relieve pressure on joints Managing pain from conditions like plantar fasciitis, bunions, or arthritis Providing extra cushioning for people with diabetic foot problems The process of getting custom orthotics involves several steps, from the initial assessment to the final fitting. Let's explore each stage in detail to give you a clearer idea of how long it takes to get your custom orthotics. How Long Does it Take to Get Orthotics Made? Step 1: Initial Consultation and Assessment (1-2 Weeks) Here's what typically happens during this stage: Foot Examination: We'll begin by taking a detailed look at your feet, including any signs of deformities, calluses, or areas of discomfort. Gait Analysis: We'll assess how you walk, observing the alignment of your feet, knees, and hips. This helps us identify any issues with your stride or posture that may be contributing to your foot pain or discomfort. Medical History: We'll review your medical history, including any foot or ankle injuries, existing health conditions (such as diabetes), and current symptoms you're experiencing. Foot Scans or Impressions: To ensure your orthotics are a perfect fit, we'll take detailed measurements of your feet. This can be done using either a 3D digital scanner or traditional plaster moulds.   Once we've completed this initial assessment, we'll have all the information needed to create your custom orthotics. This step usually takes about 1 to 2 weeks, depending on the availability of appointments and the complexity of the case. Step 2: Orthotic Design and Fabrication (2-3 Weeks) After the assessment, we move on to the design and fabrication phase. During this stage, the data we've collected from your foot scan or mould is used to create a customized orthotic that addresses your specific foot issues. Here's how this phase works: Orthotic Design: Based on the foot impressions and analysis, we'll design orthotics that provide the right level of support, alignment, and cushioning for your needs. We consider factors like the shape of your arches, the pressure points on your feet, and your gait mechanics. Material Selection: Different materials are used for orthotics depending on the purpose and desired comfort level. Some orthotics are made of rigid materials to provide maximum structural support. Others are softer and more flexible to enhance comfort during physical activity. Fabrication Process: Once the design is finalized, the orthotics are manufactured in a specialized lab. The manufacturing process typically involves precise cutting, moulding, and layering of the selected materials to create the perfect fit for your feet. This fabrication process usually takes 2 to 3 weeks, depending on the complexity of the orthotics and the workload at the lab. We ensure that the materials and design are of the highest quality, so you get durable, effective orthotics that will last. Step 3: Fitting and Adjustments (1 Week) Once your custom orthotics are ready, we'll contact you to schedule a fitting appointment. During this visit, we'll ensure that the orthotics fit your feet properly and that they offer the comfort and support you need. Here's what happens during the fitting: Fitting Check: We'll have you wear the orthotics in your shoes and walk around to make sure they fit well and feel comfortable. We'll also check for any areas of pressure or discomfort that may require adjustments. Minor Adjustments: If needed, we'll make any necessary adjustments to the orthotics on-site. This might involve trimming the edges, modifying the arch support, or tweaking the cushioning to ensure an optimal fit. Instructions for Use: We'll provide you with guidance on how to wear your new orthotics, including breaking them in gradually. We typically recommend wearing them for a few hours a day at first, then gradually increasing the duration to allow your feet to adjust. This fitting and adjustment process usually takes about 1 week, including the time needed to schedule and attend your appointment. Step 4: Follow-Up and Final Adjustments (As Needed) After you've had your orthotics for a few weeks, we'll schedule a follow-up appointment to check how they're working for you. This allows us to assess whether your foot pain or discomfort has improved and make any final adjustments if necessary. Sometimes, it takes a little time for your feet to adjust to the new support provided by orthotics, and slight modifications may be needed to optimize their performance. We're committed to ensuring your complete satisfaction, so if you need any further tweaks, we're here to help. Total Time to Get Custom Orthotics: 4-6 Weeks In total, the process of getting custom orthotics typically takes about 4 to 6 weeks from your initial consultation to receiving your final, properly adjusted orthotics. We strive to make the process as efficient as possible while ensuring that every detail is handled with care and precision.  Conclusion: How Long Does it Take to Get Orthotics Made? At Healthy Steps Pedorthic Clinic, we know how important it is to address foot pain and discomfort promptly and effectively. While the process of getting custom orthotics takes several weeks, the benefits of having personalized, high-quality orthotics are well worth the wait. Custom orthotics can provide long-lasting relief, improve your mobility, and enhance your overall quality of life. If you're considering orthotics or experiencing foot pain, contact us today to schedule your initial consultation. We're here to guide you every step of the way to healthier, happier feet. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Custom Orthotics: Your Solution for Chronic Foot Pain Relief Custom Orthotics: At Healthy Steps Pedorthic Clinic, we believe in a world where every step you take is pain-free. Chronic foot or lower limb issues shouldn't dictate the quality of your life or limit your mobility.  With this vision, we have dedicated ourselves to treating foot pain and transforming lives through bespoke foot care solutions.  Our personalized approach to care, particularly through custom orthotics, has set a new standard in mitigating foot discomfort and enhancing overall well-being. Unlocking the Power of Custom Orthotics We've been pioneering specialized care for those battling foot-related ailments for years. Unlike off-the-shelf insoles, our custom orthotics are designed with your unique foot contours in mind. This personalization ensures that every curve and nuance of your foot is supported, offering relief exactly where it's needed the most. Leveraging state-of-the-art technology like 3D foot scanning, blended with traditional methods such as plaster casting, we craft orthotics as unique as the individuals we serve. These personalized insoles are adaptable to a wide array of footwear, from athletic to casual to formal, guaranteeing comfort, style, and confidence in your stride. The Journey Beyond Pain Relief We delve deep into the underlying causes of foot issues, going beyond temporary fixes to offer long-term solutions.  Conditions like plantar fasciitis, bunions, diabetes-related foot complexities, and many others can significantly benefit from customized orthotic support. By realigning foot structure and correcting biomechanical imbalances, we aim to alleviate current discomfort and prevent future foot health complications.  This forward-thinking approach has empowered countless individuals to reclaim mobility and enjoy a more active, pain-free lifestyle. Rooted in Expertise and Care At Healthy Steps, your journey toward lasting foot pain relief begins with a thorough biomechanical and gait analysis by our Canadian-certified Podiatrists. This in-depth evaluation is foundational to understanding your needs, enabling us to develop effective and transformative orthotic solutions. Our pedorthists' unparalleled expertise is matched only by our commitment to education and support. We believe in empowering you with knowledge about your foot health, guiding you in footwear selection, and offering ongoing care to ensure your recovery path is smooth and sustained. Taking Confident Steps Together We understand that dealing with chronic foot pain can feel isolating, but at Healthy Steps, you're not alone. We're here to walk beside you every step of the way, from pain management to achieving and maintaining optimal foot health. Our holistic care philosophy extends beyond the clinic. We are committed to fostering a community where shared experiences and journeys inspire and uplift others facing similar challenges. From providing resources to facilitating discussions, we're building a supportive environment for all our patients. Why Healthy Steps? Personalized Care: Every foot is different, and so is every solution we offer. We take pride in our tailored approach, ensuring each patient receives orthotic care unique to their footprint. Advanced Technology: We're at the cutting edge of pedorthic technology, utilizing the latest advancements to offer you the best possible outcomes. Expert Team: Our Canadian Certified Pedorthists are skillful in their craft comp and dedicated to your well-being. Comprehensive Support: From assessment to treatment and follow-up, we provide a continuum of care that addresses all aspects of foot health. Education and Empowerment: We believe knowledge is power. Educating our patients about their foot health and how to maintain it is paramount to our approach. We invite you to step into a brighter, pain-free future with us. At Healthy Steps Pedorthic Clinic, we're more than just a clinic; we partner in your wellness journey.  Whether you're an athlete looking to improve performance, someone living with diabetes seeking to prevent foot complications, or simply tired of foot pain diminishing your quality of life, we have the solutions to set you on the right path. Embark on Your Journey to Healing It's time to put chronic foot pain behind you. Let Healthy Steps guide you toward a future where every step is taken with confidence and comfort.  With our unmatched expertise in custom orthotics and unwavering commitment to personalized care, we're here to ensure your feet can carry you to all the places life intends. Visit us at Healthy Steps Pedorthic Clinic to learn how we can craft your key to pain-free living or to schedule an appointment with one of our dedicated pedorthists. We're excited to take this journey with you, one confident step at a time. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Discover the Benefits of Custom Orthotics at Healthy Steps Navigating through your day-to-day activities with foot or leg pain can disrupt your routine and overall quality of life. At Healthy Steps Pedorthic, we understand these challenges all too well.  For over a decade, we have been dedicated to enhancing mobility and alleviating pain through our expertly crafted custom orthotics. With advanced technology and a personalized approach, we ensure that every step you take is one step closer to comfort and well-being. The Healthy Steps Approach to Custom Orthotics At Healthy Steps, we blend modern 3D scanning technology and traditional plaster-casting methods to create precise and personalized orthotic solutions. Unlike off-the-shelf insoles, our custom orthotics are designed specifically for your feet, providing targeted support and relief exactly where you need it.  Whether your lifestyle demands walking, running, or specialized athletic footwear, or if elegance calls for something that fits discreetly into dress shoes, we craft an orthotic solution tailor-made for your feet and footwear. How Custom Orthotics Transform Your Health Custom orthotics do more than make your shoes more comfortable-they're a pivotal tool in treating and managing various foot-related conditions, including plantar fasciitis, bunions, metatarsalgia, tendonitis, arthritis, and diabetic foot complications.  Our orthotics help correct gait and prevent further biomechanical anomalies by properly aligning and redistributing pressure across the feet. Starting with a Solid Foundation: Our Biomechanical and Gait Analysis Every journey to pain relief begins with a comprehensive understanding of your foot mechanics. At Healthy Steps, we emphasize a thorough biomechanical and gait analysis as the cornerstone of our treatment plan.  This assessment allows us to observe how you walk and how your feet interact with the ground, providing critical insights into the underlying causes of your discomfort. Beyond Orthotics: A Holistic Approach to Wellness At Healthy Steps, we believe in a holistic approach to health. We extend our services to encompass nutrition counselling with Alia Khudhair-Gilmer, RD, a Registered Dietitian and Certified Diabetes Educator.  Our commitment goes beyond addressing foot and leg pain; we provide comprehensive solutions that consider your overall health, acknowledging that dietary choices significantly affect body mechanics and well-being. Embracing Style Alongside Comfort Who says orthotics can't be stylish? At Healthy Steps, we ensure that each pair of custom orthotics fits flawlessly and suits your style. With a certified team devoted to matching the right orthotic with the appropriate footwear, we maintain a perfect balance between functionality and aesthetic appeal, proving that comfort and style can go hand in hand. Educating You Every Step of the Way Our responsibility extends beyond supplying you with custom orthotics. We take pride in educating our clients about their specific foot conditions and the importance of choosing suitable footwear.  Proper education helps ensure you make informed decisions about your footwear, significantly enhancing your comfort levels and helping to avoid potential injuries. A Journey of Confidence and Care We cherish the journey just as much as the destination. From your initial consultation to the careful follow-up care, we are committed to providing a supportive and informative experience.  At Healthy Steps, we understand that seeking treatment can be daunting, and we strive to ensure that each step you take with us is filled with assurance and expert guidance. Taking the Next Step is Easy Are you ready to step into a life of comfort and mobility? It's time to end unnecessary pain and discomfort caused by improper foot alignment and support.  At Healthy Steps Pedorthic Clinic, we guide you through each process step, ensuring that your journey toward health and comfort is as smooth and successful as possible. Schedule Your Appointment Today Take the first step toward pain-free walking by booking an appointment with us at Healthy Steps. Our Canadian-certified pedorthists are eager to help you discover the comfort and freedom of well-fitted custom orthotics. Contact us to learn more about our services and to start your journey to better health and increased mobility. Let us help you take healthy steps toward a more comfortable life! With a comprehensive approach, dedication to education, and a deep commitment to personalized care, Healthy Steps looks forward to being your partner on the path to better health and freedom from foot pain. Join us and take a step towards a life of comfort and mobility, pain-free. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Gait Analysis: A Comprehensive Guide by Ottawa's Pedorthists Gait Analysis: A Comprehensive Guide by Ottawa's Premier Pedorthists. In the vibrant city of Ottawa, where the pace of life is ever-quickening, and people from all walks of life cross paths daily, one's stride-our gait-becomes paramount.  At Healthy Steps Pedorthic Clinic, nestled in the community-rich enclave of Barrhaven, we pride ourselves on elevating the awareness and understanding of gait's profound impact on overall health.  Our cadre of Canadian-certified Podiatrists emphasize the indispensability of gait analysis as a cornerstone of foot health and an integral element of holistic well-being. An In-Depth Look at Gait Analysis With A Pedorthists Gait analysis, often perceived as a clinical curiosity, is a deeply revealing health process. Think of it as a biometric poem, where every movement verse speaks volumes about an individual's biomechanical story.  We examine gait and biomechanics at Healthy Steps to better understand movement patterns. This intricate examination grants us visibility into the essence of one's stride, revealing everything from uneven weight distribution to the subtleties of a limp. An individual's gait is not just about how they walk or run; it's a microcosm of their body's harmony and a reflection of their lifestyle. Comprehensive gait analysis speaks to this intimate dance of joints, muscles, and ligaments.  It becomes a critical tool in our arsenal, allowing us to design orthotic interventions as unique as those relying on them. The Unmistakable Benefits of Individualized Gait Analysis Our feet are our foundation-often taken for granted but essential to our daily function. Personalized gait analysis advocates for these unsung heroes. It is a health intervention, a preventive strategy, and a performance enhancer all in one. A Foothold in Preventive Medicine The power of prevention cannot be overstated. We can foresee potential musculoskeletal issues through gait analysis before they manifest into painful conditions.  By studying the subtleties of your gait, we uncover predispositions toward ailments like plantar fasciitis, chronic knee pain, or repetitive strain injuries.  This preemptive knowledge equips us-and you-with the tools to avert these ailments, keeping you on your feet and not on the sidelines. Pedorthists Relief and Recovery For many, relief seems like a distant dream-a result of common yet debilitating conditions that impact their gait. Conditions such as diabetic neuropathy, osteoarthritis, and flatfoot can leave individuals with a diminished quality of life.  By employing thoughtful gait analysis, we identify the underlying causes of your discomfort and craft a path to recovery paved with bespoke orthotics and targeted therapy. Pedorthists Empowered Performance and Everyday Euphoria At Healthy Steps, we witness the sparkle in runners' eyes when they hit their stride flawlessly or the sigh of relief from a hard-working parent who can finally end their day without foot pain.  Precise gait analysis and the resulting orthotic solutions offer consistent comfort and performance that many had only imagined.  This heightened state of comfort unlocks new potentials in athletic performance, dissolving the barriers once imposed by biomechanical limitations.  And paves the way for what we call 'Everyday Euphoria,' where the simplicity of pain-free moving brings joy to daily life. The Healthy Steps Approach: Comprehensive, Considerate, and Client-Centric We stand apart from the crowd, not just in our expertise but in our ethos. Healthy Steps represents a nexus where science meets empathy.  Our gait analysis procedure is rigorous, complete with cutting-edge technology and complemented by the expert eyes of our Pedorthists.  Clients here are not just recipients of orthotics; they are partners in a shared journey toward optimal health. But our remit extends beyond foot-related care. We advocate for a holistic picture of wellness, which includes providing services like nutritional guidance, footwear counselling, and educational resources.  We help our clients understand their feet's narrative within the larger story of their health, guiding them toward more informed choices that benefit their entire well-being. Your Next Steps Towards Better Health with Healthy Steps As Ottawa thrives, so too does the necessity for its inhabitants to maintain their vigour and vitality. Healthy Steps Pedorthic Clinic is more than a purveyor of custom orthotics.  Our Pedorthists are mentors, guides, and champions for the health of your feet. We deeply understand that they are the instruments of your independence, conduits of comfort, and crucial for your connection to the world. We extend a warm invitation to take the definitive step towards improved health and mobility: let Healthy Steps Pedorthists be the instigator of positive change in your life.  Allow us to demonstrate the transformative impact of expert gait analysis and join the myriad of individuals who now relish the bounty of their new-found freedom of movement.  In Barrhaven and beyond, we remain ardent in our passion-a passion for exceptional pedorthic care and the well-being of every individual who crosses the threshold of our clinic.  Take that step towards us, and let every step you take henceforth be a celebration of your health. Contact us today to get started. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Avoid Running Injuries: Expert Tips from Ottawa's Pedorthist For many fitness enthusiasts in Ottawa, running is more than a sport-it's a passion, a lifestyle that brings energy, balance, and well-being. But the onset of an injury can disrupt this pursuit of health and the runner's high. At Healthy Steps Pedorthic Clinic, our Canadian-certified pedorthists specialize in preventing and managing foot-related ailments.  By coupling clinical expertise with a personal touch, we're helping Ottawa's running community stay injury-free through personalized care and proven strategies. The Foundations of Injury Prevention: Proper Support and Alignment Before pounding the pavement or exploring the trails, laying the foundation for injury prevention is crucial.  Feet are as individual as faces; no two are alike, not even on the same body. Therefore, customization in support and alignment is critical.  Healthy Steps leads in this regard, employing advanced 3D scanning technology and traditional plaster casting to create orthotics specifically shaped to your feet.  Unlike store-bought inserts, these orthotics are engineered to conform perfectly to your arches, heels, and foot contours, ensuring your biomechanics are optimized with each step. Biomechanical and Gait Analysis: Decoding Your Movement Injury prevention continues with understanding the uniqueness of your gait. A meticulous biomechanical and gait analysis is at the heart of what we do.  Our pedorthists observe and assess your movement, identifying any signs of imbalance or unusual patterns that may predispose you to injury.  The diligent analysis uncovers issues-from minor quirks to significant abnormalities-that custom orthotics, proper footwear, or targeted strength and flexibility exercises can help address. Footwear: The Gateway to a Pain-Free Run In addition to custom orthotics, selecting the right footwear is paramount. Healthy Steps' pedorthists guide you through understanding your foot type, providing crucial insights that empower you to make informed selections.  This personalized approach helps identify which features in a running shoe will support your specific biomechanics, such as cushioning, stability, or motion control.  The right shoes act as the first layer of shock absorption and support, attenuating the repeated impacts of running, which can lead to common ailments like shin splints, a runner's knee, and Achilles tendinitis. Fortifying Your Body: Strength, Flexibility, and Nutrition Prevention is a multi-faceted concept at Healthy Steps. Beyond footwear and orthotics, we encourage a holistic approach.  Strength and flexibility training are pillars of an injury-prevention plan; they enhance your body's resilience and adaptability.  Strong, supple muscles absorb shock better and support joints effectively, reducing the force transferred to your feet. Our in-house registered dietitian and certified diabetes educator, Alia Khudhair-Gilmer, adds to the whole-body approach.  Nutritional counselling plays a critical role in an athlete's life. The right balance of macronutrients, vitamins, and hydration replenishes stores depleted during runs, aids in the repair of torn muscle fibres, and contributes to overall recovery.  Without proper nutrition, the body's ability to recover is compromised, increasing the risk of overuse injuries. Recovery and Rest: The Silent Heroes of Training Your post-run routine is as crucial as the run itself. Recovery modalities, including compression therapy, ice baths, or simply elevating your legs, help reduce inflammation and facilitate muscular repair.  Rest days are equally important-when the body heals and adapts to training stresses. At Healthy Steps, we advocate for a recovery-focused mindset. Our array of bracing and compression solutions aids in both immediate post-exercise recovery and long-term injury management, ensuring that you bounce back faster and stronger from each run. Education and Continuous Learning: Key to Injury-Free Running Education is the cornerstone of prevention, and at Healthy Steps, we are committed to sharing our knowledge.  By keeping you well-informed about the latest research in foot health and running safety, we empower you to recognize early signs of injury and understand the best practices for safe running.  With ongoing research constantly emerging, we actively stay at the forefront of pedorthic advances, ensuring our advice remains cutting-edge, validated by science, and applicable in everyday settings. Beyond the Clinic Doors: Fostering a Healthy Running Community Our commitment extends beyond our clinic. We strive to foster an educated and health-minded running community in Ottawa. We promote safe running practices and injury prevention strategies through workshops, group partnerships, and community events. At Healthy Steps Pedorthic Clinic, your running journey is our priority. From custom foot orthotics to comprehensive assessments and injury-prevention education, we are dedicated to supporting your goals at every step.  Conclusion With expert guidance and a suite of supportive services, we're here to ensure that you can enjoy the open road or rugged trails without the setback of injury. Visit Healthy Steps Pedorthic Clinic today to embark on a personalized injury prevention journey for a healthier, happier running experience. Book your appointment, and let us elevate your performance with every healthy step you take. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Custom Orthotics: Mobility at Healthy Steps Pedorthic Clinic Navigating the Path to Improved Foot Health Located in the bustling heart of Barrhaven, Ottawa, Healthy Steps Pedorthic Clinic is more than just a healthcare facility. It's a sanctuary for those seeking relief from the relentless burden of foot pain. Our feet are often overlooked, yet they are the pillars supporting our bodies' intricate structure.  When the foundation is compromised, it reverberates through the rest of our system, affecting our posture, balance, and overall daily function.  At Healthy Steps, we understand this interconnectedness and aim to provide our community with the highest standard of customized foot care with our Custom Orthotics. The Pioneering Legacy of Healthy Steps Our clinic has been a staple in Ottawa's foot care landscape for over ten years. It sets itself apart by interweaving state-of-the-art technology with the timeless finesse of hand-crafted custom orthotics solutions.  Our highly trained and compassionate team of Canadian-certified Podiatrists utilizes advanced 3D foot scanning juxtaposed with traditional plaster casting techniques, ensuring each custom orthotics insole is created with precision and personalized attention. Sufferers of various foot ailments, from the sharp sting of plantar fasciitis to the chronic discomfort of arthritis and diabetes-induced complications, can find solace in our evidence-based practices.  Through careful biomechanical assessments and dynamic gait analysis, our specialists craft a therapy route that doesn't merely alleviate symptoms but strives to address the root cause of the issue, fostering long-term foot health. Embracing a Full Spectrum of Foot Care Services Healthy Steps Pedorthic Clinic embraces a full-circle approach to foot care, extending its expertise to service offerings as diverse as the feet we treat.  We recognize that meaningful relief and enduring health stem from understanding each client's unique lifestyle, health status, and personal goals.  In addition to our renowned custom orthotics intervention, we provide a holistic suite of services that include custom bracing, therapy aids, compression therapy, and meticulously selected therapeutic footwear. Determined to lead our clients to a healthier lifestyle, we also emphasize the importance of nutrition and its impact on systemic health - particularly for those managing chronic conditions such as diabetes.  Our team features the expertise of Alia Khudhair-Gilmer, a dedicated Registered Dietitian and Certified Diabetes Educator who educates and guides our clients in dietary choices that enhance foot health and well-being. A Commitment to Personalized, Expert Care Choosing Healthy Steps means entering a partnership where your unique needs are met with expertise, empathy, and a customized care plan: Personalized Approach: Our clinic dedicates time and resources to ensure clients feel heard and understood. Your story, activity level, and challenges blueprint our orthotic and therapeutic solutions. Expert Guidance: Our Canadian Certified Pedorthists bring in-depth knowledge backed by experience. Clients benefit from this reservoir of expertise, finding relief from pain and education on how to maintain foot health. Technological Integration: By marrying technology and tradition, our clients receive insoles and bracing solutions that deliver fit, function, and finesse. Holistic Health Advocacy: We go beyond immediate pain relief. Our clinic endorses a wellness philosophy encompassing all aspects of foot health, ensuring you leave with a solution and the knowledge to prevent future issues. Your First Step Towards a Brighter, Pain-Free Future In a world where mobility is equivalent to freedom, foot pain can feel like an unwelcome tether, holding you back from your desired lifestyle. At Healthy Steps Pedorthic Clinic, each step should be devoid of discomfort and filled with the promise of what's ahead.  Located at Unit 202, 4100 Strandherd Dr., Nepean, ON, our clinic's doors are open to anyone and everyone ready to embark on a journey towards better foot health and, consequently, a more vibrant life. Conclusion Healthy Steps is ready to guide you towards a future where each step is taken in comfort, confidence, and health.  Contact us to initiate your personalized consultant session or to learn more about our clinic's spectrum of services. Our team awaits your story and is ready to walk the road to recovery alongside you with custom orthotics. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Elevating Foot Health: The Indispensable Role of a Pedorthist in Footcare, Biomechanics, and Wellness The Indispensable Role of a Pedorthist in Footcare, Are you seeking relief from persistent foot discomfort or pain that affects your daily activities? Your journey to enhanced foot health starts at Healthy Steps Pedorthic Clinic in Ottawa.  With over a decade of experience and a commitment to providing specialized foot care and biomechanics analysis, Healthy Steps offers a comprehensive range of services tailored to your unique concerns.  This blog post delves deep into the essential role of a Pedorthist in foot care and biomechanics, highlighting the personalized care and expertise that Healthy Steps provides to help you achieve optimal foot health and overall well-being. Custom Foot Orthotics: Precision-Crafted Solutions for Maximum Comfort and Support When it comes to finding solutions for foot discomfort and pain, Healthy Steps excels in creating custom foot orthotics.  Utilizing advanced 3D scanning technology and traditional plaster casting techniques, their expert Pedorthists can capture the exact contours of your feet and design orthotics tailored to your foot anatomy, biomechanics, activity levels, and footwear preferences.  These custom foot orthotics surpass standard insoles, offering superior comfort and support for walking, running, or formal wear.  Whether you're dealing with conditions like plantar fasciitis, bunions, metatarsalgia, tendonitis, arthritis, diabetes, or other foot issues, Healthy Steps' custom orthotics are meticulously crafted to alleviate your specific concerns and enhance your overall foot health. Biomechanical and Gait Analysis: Comprehensive Pedorthist Evaluation for Targeted Treatment Strategies At Healthy Steps, every foot health journey begins with an in-depth biomechanical and gait analysis conducted by highly skilled Canadian-certified Podiatrists.  This thorough evaluation involves assessing your unique biomechanics, gait patterns, physical characteristics, and foot or lower limb discomfort.  By understanding the intricacies of your feet and how you move, podiatrists can identify any irregularities or abnormalities contributing to your foot pain or discomfort.  This detailed analysis is the foundation for developing personalized treatment plans to address your needs and optimize your foot function and comfort. Pedorthists utilize state-of-the-art technology to capture accurate data during the biomechanical and gait analysis.  This may include video analysis to assess your gait, physical examination, and foot scanning tools to obtain precise measurements.  By implementing these advanced techniques, Healthy Steps ensures their Pedorthists can access the most accurate information to formulate tailored treatment strategies. Holistic Footcare Services: Tailored Pedorthist Solutions for Total Foot Wellness In addition to custom foot orthotics, Healthy Steps offers a wide array of foot care services to alleviate pain, enhance foot health, and promote overall wellness. Our expert team provides customized solutions tailored to your requirements and preferences.  Some of Our services include: Compression therapy: Compression socks or stockings can help alleviate swelling and improve circulation, benefiting individuals with conditions like lymphedema and edema or those who spend extended periods on their feet. Bracing: Custom-designed braces or supports can be provided to stabilize and improve the function of joints affected by conditions like arthritis or unstable ankles, increasing stability and reducing discomfort. Recovery products: Healthy Steps offers various recovery products, such as arch supports, night splints, and toe spacers, to aid in rehabilitation and recovery from foot injuries or surgeries. Footwear modifications: Sometimes, adaptions to your existing footwear may be necessary for enhanced comfort and support. Healthy Steps can make specific modifications based on your needs, such as adding lift or rocker soles to alleviate pressure on particular areas of the foot. By collaborating closely with clients and considering their lifestyle factors, Healthy Steps ensures that the footcare services align with their unique needs while prioritizing quality, comfort, and effectiveness.  Each solution is carefully tailored, promoting healing, pain relief, and improved foot function. Nutrition Counseling and Footwear Education: A Comprehensive Approach to Foot Health and Wellness Healthy Steps believes in the interconnection between nutrition, overall health, and foot wellness. To support clients in achieving optimal foot health and overall well-being, they offer nutrition counselling services provided by Alia Khudhair-Gilmer, RD, a Registered Dietitian and Certified Diabetes Educator.  This holistic approach recognizes that proper nutrition is crucial in healing, managing conditions like diabetes, and promoting overall wellness. Through nutrition counselling, clients can receive personalized guidance on optimizing their diet to support foot health and manage conditions such as inflammation or poor circulation.  Individuals can experience improved healing and overall foot health by addressing any underlying nutritional deficiencies or imbalances. Moreover, at Healthy Steps, education is key. They provide educational resources on foot type and individual biomechanics, empowering clients with the knowledge to make informed decisions when selecting appropriate footwear.  Proper footwear promotes healthy foot mechanics, prevents injuries, and enhances overall health.  By educating individuals on healthy footwear choices, adequate shoe fit, and features to look for in footwear, Healthy Steps equips clients with the tools necessary to support their foot health in the long run. Conclusion The role of a Pedorthist in foot care and biomechanics is indispensable in addressing and preventing foot and lower limb issues. Healthy Steps Pedorthic Clinic, with its team of experienced Pedorthists and healthcare professionals, is dedicated to providing personalized, high-quality foot care services that prioritize the well-being of its clients.  Healthy Steps strives to enhance foot health and promote overall wellness for individuals in Ottawa and beyond through custom orthotics, biomechanical analysis, holistic foot care services, nutrition counselling, and patient education.  Trust Healthy Steps to lead you towards healthier, happier feet. Contact us to explore our comprehensive services and schedule an appointment for a thorough foot assessment today. Your foot health transformation awaits! Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Workplace Ergonomics: Supporting Healthy Feet in Ottawa Offices Healthy Feet, As employees spend significant time at their desks in office settings, it's crucial to prioritize workplace ergonomics to support overall health and well-being. One area that often goes overlooked is foot health.  Healthy feet are essential for maintaining proper posture, preventing musculoskeletal issues, and ensuring overall comfort throughout the workday.  In this blog post, Healthy Steps Pedorthic Clinic will explore the importance of workplace ergonomics and provide tips to promote foot health in Ottawa offices. The Importance of Healthy Feet in the Workplace Feet play a critical role in overall well-being, even when spending most of the day in an office environment. Neglecting foot health can affect productivity and overall comfort.  Common foot problems from improper workplace ergonomics include plantar fasciitis, tendonitis, bunions, and general foot fatigue.  Employers can improve employee well-being and reduce the risk of foot-related issues by implementing ergonomic practices and prioritizing foot health. Tips to Promote Healthy Feet in Ottawa Offices Here are some tips and recommendations for improving workplace ergonomics and supporting healthy feet in Ottawa offices: Invest in Ergonomic Footwear Choosing the right footwear is key to maintaining good foot health. Encourage employees to invest in comfortable, supportive shoes appropriate for the work environment.  Shoes should have proper arch support, cushioning, and a wide toe box for natural movement. Healthy Steps Pedorthic Clinic offers a range of orthotics and footwear options tailored to individual needs and foot conditions.  These custom-made orthotics and shoes provide extra support and help alleviate foot pain and discomfort caused by poorly fitting shoes. Promote Regular Movement Sitting for long periods can lead to foot and leg discomfort. Encourage employees to take regular movement breaks throughout the day. Short walks, stretching exercises, or even standing for a while can help alleviate pressure on the feet and improve circulation.  Consider implementing standing desks or adjustable workstations to allow employees to switch between sitting and standing positions. This flexibility promotes movement, reduces prolonged sitting, and supports better foot circulation. Optimize Workstation Setup Proper workstation setup is crucial for maintaining good posture and reducing foot strain. Ensure that chairs are adjustable and provide adequate lumbar support. Position the desk at the right height so employees can maintain a neutral working posture.  The feet should rest comfortably on the floor or a footrest, forming a 90-degree angle at the knees. Use a footrest if necessary to support the feet while sitting. An ergonomic assessment of workstations can further identify areas for improvement and ensure optimal ergonomics for employees. Provide Access to Foot Support Products For Healthy Feet Make foot support products readily available to employees. These include ergonomic footrests, cushioned mats, and anti-fatigue insoles. These products can help reduce strain on the feet and provide additional support and comfort during the workday.  Employees can use footrests to raise their feet and alleviate pressure on the lower back, legs, and feet. Cushioned mats can be placed at standing workstations to provide added support and reduce fatigue.  Anti-fatigue insoles can be inserted into employees' shoes to provide extra cushioning and support during the workday. Healthy Steps Pedorthic Clinic offers a range of bracing and recovery products to support foot health in Ottawa offices. Educate Employees on Proper Foot Care Promote foot health awareness among employees by providing educational resources on proper foot care. Encourage employees to practice good hygiene, such as regular foot washing, drying, and moisturizing.  Educate them on common foot conditions and how to prevent them, such as wearing suitable footwear and exercising regularly. Holding workshops or informative sessions on foot health can also be beneficial.  Additionally, Healthy Steps Pedorthic Clinic offers educational resources and expert advice on foot care, treatment, and prevention, further supporting employees in maintaining healthy feet. Conclusion Employers can enhance employee well-being, reduce the risk of foot-related issues, and promote healthy feet in Ottawa offices by prioritizing workplace ergonomics and improving overall productivity.  Investing in ergonomic footwear, promoting regular movement, optimizing workstation setups, providing access to foot support products, and educating employees on proper foot care are key steps toward this goal.  Healthy Steps Pedorthic Clinic is committed to supporting foot health in the workplace. Contact us to learn more about our custom orthotics, compression therapy, and other foot care services. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### The Connection Between Posture, Gait, and Custom Orthotics Custom Orthotics, Maintaining good posture and having a healthy gait are essential for overall musculoskeletal health. Poor posture and abnormal gait patterns can lead to various foot and lower limb issues.  Custom orthotics can improve posture and restore a normal gait in such cases. This blog will explore the connection between posture, gait, and custom orthotics and how they work together to promote optimal foot health. Understanding Posture and Gait Posture refers to the body's alignment and the weight distribution on the feet while standing, sitting, or moving. Gait refers to the pattern and quality of walking. Several factors influence posture and gait, including muscle strength, flexibility, joint mobility, and alignment. Good posture allows the body to maintain a neutral alignment, which reduces stress on the feet, knees, hips, and lower back. On the other hand, poor posture, such as slouching or excessive curvature of the spine, can put undue stress on the feet, leading to conditions like plantar fasciitis, bunions, and metatarsalgia.  Similarly, abnormal gait patterns, such as overpronation or supination, can cause biomechanical imbalances and contribute to issues like shin splints, Achilles tendonitis, and knee pain. The Impact of Poor Posture and Abnormal Gait Poor posture and abnormal gait can lead to a range of foot problems. For example, bunions can develop when the big toe leans towards the second toe because of poor alignment, leading to a bony bump on the side of the foot.  Plantar fasciitis is another common problem resulting from poor posture, as high arches, flat feet, or tight calf muscles can all cause abnormal stress on the plantar fascia.  Similarly, abnormal gait patterns can cause biomechanical imbalances and contribute to issues like shin splints, Achilles tendonitis, and knee pain, all affecting how we walk. The Role of Custom Orthotics Custom orthotics are personalized shoe inserts designed to support the feet, correct alignment issues, and improve biomechanical functioning. They are custom-made based on the individual's foot structure, gait analysis, and specific needs.  Custom orthotics can address various foot problems, including arch support, heel stability, shock absorption, and pressure distribution. Improving Posture with Custom Orthotics Custom orthotics can help improve posture by providing proper foot support and alignment. By redistributing weight evenly and promoting a neutral position of the feet and ankles, orthotics reduce the stress on various muscles and joints throughout the body.  This, in turn, helps to align the spine and upper body, improving overall posture. Orthotics can also help reduce stress on the lower back. Lower back pain is a common problem resulting from poor posture, especially if the pelvis tilts forward or backward, causing the spine to curve and the muscles in the lower back tense. Restoring a Normal Gait with Custom Orthotics Abnormal gait patterns can be corrected or improved using custom orthotics. Orthotics help to stabilize the foot, control excessive pronation or supination, and provide proper arch support. By restoring normal foot mechanics, orthotics can help improve walking efficiency and reduce stress on the joints, muscles, and ligaments involved in the gait cycle. In addition, custom orthotics can help people with disabilities or injuries to improve their gait. Orthotics can provide necessary support for individuals with conditions like cerebral palsy, post-stroke, or spinal cord injuries, for whom walking can be a challenging task. How Custom Orthotics Are Made Custom orthotics are typically made through a comprehensive evaluation and analysis of the patient's foot structure and gait. Techniques such as 3D scanning technology or traditional plaster casting are used to create an accurate impression of the foot. This information is then used to design and manufacture orthotics tailored to the individual's needs. The Orthotic Fitting Process Once the custom orthotics are made, they must be properly fitted for the patient to achieve the desired results. During the fitting process, the patient tries on their orthotics, and the healthcare professional makes any necessary adjustments to improve the fit and comfort. Conclusion Maintaining good posture and having a healthy gait are essential for optimal foot health. When poor posture and abnormal gait patterns contribute to foot and lower limb issues, custom orthotics can improve alignment, redistribute weight, and reduce stress on the feet and associated structures.  They can also help people with disabilities or injuries improve their gait. If you are experiencing foot pain or discomfort, consulting with a pedorthist or a healthcare professional specializing in custom orthotics can help identify and address the underlying issues, ultimately improving your overall posture, gait, and foot health. Contact us today for more information about custom orthotics and other foot-related topics, or visit the Healthy Steps Pedorthic Clinic's website. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Custom Orthotics for Growing Feet: Supporting Children's Foot Development In the journey towards adulthood, children's bodies undergo various physical changes, with one of the most prominent being the development of their feet. Young feet require special care and attention to grow and function properly. This is where custom orthotics come into play.  At Healthy Steps Pedorthic Clinic, understanding the importance of foot development and the role of custom orthotics for growing feet is a step in the right direction toward fostering positive foot health. The Importance of Healthy Foot Development in Children Childhood and adolescence encompass critical periods for foot development. Unlike adult feet, which have fully formed and hardened bones, children's feet are composed of softer and more flexible cartilaginous structures that gradually ossify into bone till the late teens or early adulthood. During these growth phases, they develop their arches, and their walking patterns stabilize. This developmental process is vulnerable to various natural and environmental factors affecting their balance, walking style (gait), and overall foot health. These factors may lead to flat feet, in-toeing or out-toeing, and toe-walking. Understanding these dynamics makes it evident that during these years of rapid growth, proactive care is imperative for fostering healthy foot development and preventing long-term leg or foot problems. Custom Orthotics: A Key Player in Optimal Foot Health Custom orthotics are pivotal in foot care, particularly important for active and growing children who need support in maintaining good foot health. Custom orthotics are individually designed medical appliances placed inside the shoes to correct specific foot imbalances. They are primarily used to redistribute pressure, correct non-standard gait patterns, improve foot function and provide comfort and support. They can be accommodative, offering cushioning and support, or functional, aiming to control abnormal motion. Here are the reasons why custom orthotics can be beneficial for your child: Perfect Fit: The most significant advantage of custom orthotics is the personalized fit. Unlike over-the-counter insoles, they are tailored to accommodate the precise contours and biomechanical needs of your child's feet, ensuring maximum comfort and efficacy. Corrective and Preventive Action: Custom orthotics can help correct existing foot problems and provide prophylactic benefits. They can promote correct alignment and balance during the formative years, staving off potential issues before they become a cause for concern. Improved Comfort and Mobility: By providing support in precisely the right places, custom orthotics can enhance comfort, decrease pain, and ultimately bring about a significant improvement in a child's mobility and overall lifestyle. Durability and Longevity: Made from high-quality and durable materials, custom orthotics are designed to face the rigours of childhood activities and will typically outlast over-the-counter options, making them a cost-effective choice in the long run. A Deeper Look into the Process of Creating Custom Orthotics Crafting custom orthotics is a multi-step process that starts with a comprehensive evaluation of your child's foot health. This includes observing their walking patterns, assessing their foot structure, flexibility, and strength, and understanding their daily activities and footwear. Once this information is collected, a mould of your child's foot is taken through plaster casting or digital scanning, ensuring all unique features and contours of the foot shape are captured. The orthotics are then crafted based on this mould and the assessment information, providing a perfect fit for your child's feet. After the fitting, follow-up assessments and alterations (if necessary) are crucial to ensure the custom orthotics serve their purpose effectively, positively supporting your child's foot development. Conclusion: Step into Healthy Growth with Custom Orthotics As your child grows and embarks on the path toward adulthood, ensuring the healthy development of their feet is an essential part of their overall well-being. With the help of custom orthotics, you can provide the necessary support for your child's feet, fostering optimal foot health. At Healthy Steps Pedorthic Clinic, we are committed to walking with you through every step of your child's foot care journey. Our holistic approach addresses pain or discomfort in the feet or lower limbs by creating custom orthotic solutions perfectly fitting your child's needs. Remember, every child's foot care requirements are different. Hence, the most effective way to understand what will work best for your child is to consult a certified pedorthist.  We are here to provide professional advice, support, and high-quality, bespoke solutions that care for your child's foot health and contribute to their overall health and happiness. For more information about Healthy Steps Pedorthic Clinic and our services, contact us today to get started. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Achilles Tendonitis: A Comprehensive Guide to Managing Pain and Promoting Healing with Bracing Intense pain at the back of your heel? Are you experiencing tenderness radiating from your calf down to your foot? These could be the hallmark symptoms of Achilles tendonitis. This common musculoskeletal condition, typically seen in athletes and those with an active lifestyle, can occur in anyone and significantly impede one's quality of life.  At Healthy Steps Pedorthic Clinic, we aid sufferers of various lower limb and foot conditions, including Achilles tendonitis, in resuming regular, uninterrupted activity. In this blog post, we'll delve into Achilles tendonitis and explore how bracing can act as a game-changer in pain management and healing for this ailment. The Achilles Tendon: As Strong As It's Vulnerable Regarded as the most significant tendon in the body, the Achilles tendon is a critical link that connects your two primary calf muscles - the gastrocnemius and soleus - to the back portion of your heel bone. When you engage in running, jumping or even mere walking, your Achilles tendon facilitates these movements.  However, its strength isn't insusceptible to overuse or stress. Achilles tendonitis signifies an inflamed or irritated Achilles tendon, leading to a spectrum of discomfort, including pain and swelling at the heel and sometimes up the back of the leg. Role of Bracing in Achilles Tendonitis: The Healing Solution When remedying Achilles tendonitis, bracing is a practical measure contributing to pain management and promoting healing. By offering a controlled environment for the tendon, bracing reduces its strain, facilitating healing.  Moreover, by immobilizing the affected area and limiting the Achilles tendon's movement, braces actively prevent further injury, allowing the healing process to unfold unhindered. Choosing an Achilles Brace at Healthy Steps: Options to Suit Every Need Just like every individual is unique, each case of Achilles tendonitis is particular in its severity, comfort levels, lifestyle, and activity level.  Selecting the right brace that caters to your needs is paramount. Healthy Steps boasts a wide range of braces and recovery products, and our seasoned team will guide you to the brace most befitting to your condition. Rigid braces: If you're struggling with severe Achilles Tendonitis, rigid braces could be your ultimate rescue. Offering maximum support and stability, these braces significantly limit ankle motion, providing the Achilles tendon with the much-needed rest to rejuvenate and heal. Hinged braces: These braces hit the sweet spot between mobility and support. By allowing specific movements without compromising the injured tendon's structural integrity, hinged braces are perfect for those walking the road to recovery and gradually re-integrating daily activities. Compression braces: Compression braces are helpful for those grappling with milder tendonitis or reaching the final stages of recovery. They offer modest support while helping manage swelling, which is crucial in healing. Your Companion in the Journey to Recovery From Achilles Tendonitis At Healthy Steps, we do not just offer products - we believe in providing comprehensive solutions that cater to each client's unique requirements.  Our certified pedorthists are committed to assisting you throughout your healing journey, from initial assessment to follow-up visits. Here's what the recovery path looks like with us: Assessment: Your journey with us begins with a complete evaluation of your condition. Our pedorthists conduct a thorough analysis to understand your needs and customize an effective solution based on your symptoms, lifestyle, and specific needs. Selection: We offer an expansive range of premium bracing and recovery products. Based on the severity and stage of your condition, our team will guide you in selecting the brace that will best accelerate your healing process and fit in seamlessly with your lifestyle. Fitting: The effectiveness of a brace lies in its fit-too tight, and it can compromise blood flow; too loose, and it may not provide the necessary support. Our certified fitters will ensure your selected brace fits just right and offers optimal support where you need it most. Education: At Healthy Steps, we believe in empowering our clients. As part of our service, you'll be equipped with essential information about your foot type, personal biomechanics, and how to select healthy footwear that best supports your recovery and prevents future injuries. Follow-Up Visits: The path to healing isn't a one-and-done process but a journey that requires continual evaluation and adjustment. We are committed to this journey with you. Our team will schedule regular follow-up appointments to adjust treatment as necessary and closely monitor your progress. Conclusion At Healthy Steps Pedorthic Clinic, we are all about stepping up for your foot health. Whether you're grappling with Achilles tendonitis or another lower limb or foot condition, we are here to guide you toward a painless, mobile and comfortable life.  If you're ready to step on the path to recovery, reach out to us at 613-823-2522 or email us at info@healthystepsottawa.ca. With a highly-skilled, professional and compassionate team at your disposal, your journey to recovery promises to be smooth and rewarding. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Why Do You Need Custom Orthotics? Why Do You Need Custom Orthotics? You may be tempted to buy cheap store-bought insoles if you have foot pain or discomfort. But these can make things worse.  If your foot is supported correctly and stable, it's more likely to be more comfortable and less prone to injury. That's why custom orthotics are a better option for many people. So, what is a custom orthotic? A custom orthotic is a device that's used to treat foot problems. It's made from a cast of your feet and designed to treat specific foot problems.  For example, suppose you have flat feet or plantar fasciitis (a condition where the tissue on the bottom of your foot becomes inflamed). In that case, an orthotic can help relieve pain by ensuring that all parts of your feet are supported as they should be during every step. Orthotics are also sometimes prescribed for runners who experience knee pain due to overpronation (the rolling inward motion of their knees).  This occurs when there isn't enough support in their shoe, causing extra stress on muscles and joints throughout the body, especially in the lower limbs, including knees! Custom Orthotics are more comfortable than store-bought ones Custom orthotics are designed to fit your foot perfectly. They're also more comfortable than store-bought ones. If you've ever tried on a pair of shoes at the store and noticed that they feel tight or uncomfortable, it's likely because they are not made for your unique feet.  Store-bought footwear is generally mass-produced using one size fits all measurements, which means there will be some variance among individual pairs--but more is needed to make them truly comfortable for everyone who wears them. Custom-made footwear has been shown to reduce pain and increase mobility better than other shoes. It is ideal for anyone with foot problems such as plantar fasciitis or Achilles tendinitis (and beyond). Custom Orthotics can improve comfort and reduce pain Custom-fit orthotics are made from a mold of your feet. They're designed to provide support when you're standing or walking so that your muscles are better aligned and can function more efficiently. This means they can prevent injury and make your shoe more comfortable. Custom-fit orthotics also offer better comfort than store-bought ones because they fit tightly into the bottom of your shoe, giving you more cushioning while allowing room for movement in all directions (upward, downward and side-to-side). Custom Orthotics provides support when you're standing or walking Custom orthotics provide support when you're standing or walking. They can help with pain, discomfort, foot problems like plantar fasciitis (a condition that causes heel pain), and flat feet. Custom orthotics also improve posture by correcting the alignment of the lower leg bones, which supports the arch and relieves stress on the Achilles tendon. They can prevent injury and make your shoe more comfortable Orthotics are medical devices custom-made to fit inside your shoes and help you walk, run and stand comfortably. They can also prevent injury by supporting the arch of your foot, which is important for shock absorption and balance. If you have flat feet or high arches, orthotics may be a good option for treating pain in those areas. If you still need to decide whether it's worth getting custom fit insoles for yourself or someone else, keep reading! Custom Orthotics are the most effective at treating foot problems and pain Custom fit orthotics are the best treatment for foot problems and pain. They're custom-made to fit your feet, which means they can help prevent injury or relieve pain. Custom fit orthotics are also much more effective than over-the-counter inserts for treating foot problems and pain, so if you have any discomfort, it's worth seeing your doctor, who can prescribe them to you. Conclusion You don't have to settle for uncomfortable shoes or foot pain. Custom orthotics are the most effective at treating foot problems and pain, so if you're suffering from heel pain or plantar fasciitis, consider getting fitted for custom orthotics. Contact us today! Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### 8 Surprising Causes of Foot Pain Foot pain isn't always a sign that you've injured yourself. It can be caused by various problems, from improper footwear to poor circulation. The good news is that you can do many things to reduce your risk of foot pain. Here are some surprising causes of foot pain and how to prevent them: Improper footwear Can Cause Foot Pain Improper footwear Insufficient arch support Tight, narrow or pointed-toe box (the area where your toes rest) Running on the balls of your feet Running on the balls of your feet is bad for your knees. Knees are not designed to bear weight, so running on the balls of your feet puts more pressure on them than if you were running on flat ground. This can cause inflammation or even injury in some cases. Running on the balls of your feet is bad for your back. Running with a straight and upright posture is best for keeping good alignment when running, but if you're constantly landing with bent knees, this will put excess strain on both sides of your lower back (the piriformis muscles).  If these become tight or inflamed, they can cause pain in other areas, too, as they try to compensate by stretching further than normal, which leads us nicely to our next point. Standing for long periods in one place Standing for extended periods can cause foot pain. Your feet will hurt when you stand on hard surfaces, such as concrete or tiles. Standing on your toes for too long can also cause foot pain because it puts pressure on the tendons and muscles in your legs.  Standing with heels raised above the ground strains these areas, which may also lead to discomfort. If you are standing in one position for too long (such as at work), this could also lead to discomfort or pain in the soles of your feet. Weak muscles Your foot, ankle and lower leg muscles are important for supporting the arches of your feet. They also help keep you from falling when you walk or run.  Weakness in these muscles can cause problems such as flat feet (a condition with very little arch), ankle sprains, shin splints and plantar fasciitis ( inflammation of a ligament in the sole of your foot). To strengthen these muscles: Wear supportive shoes that fit well and have good arch supports if needed. Stretch before exercising by bending forward at the waist while keeping both feet firmly planted on the floor. Reach toward your toes with one arm while keeping your back straight; repeat with the opposite arm after stretching each side twice daily for three weeks. Infection Can Cause Foot Pain Foot infections are caused by a foreign object in the foot (such as a splinter), fungal infection or bacterial infection. Your feet are home to many types of bacteria, fungi and parasites. If you have an open wound or cut on your foot, it can become infected if bacteria enter the wound. Injury Injury can be caused by a sudden impact, such as slipping on a wet floor and falling. Injury may also result from foot overuse, such as running or playing sports too much. A sudden twist or turn of your ankle can also lead to injury, such as an infection of the skin around it.  If you have diabetes or poor circulation, foot pain should be taken seriously; it could indicate something more serious than just normal soreness from being on your feet all day! Finally, fractures are another common cause of foot pain--especially if you have osteoporosis. Poor circulation Cause of Foot Pain Poor circulation is a common cause of foot pain. If you have diabetes, neuropathy or another condition that affects your blood flow, you may experience numbness in the bottom of your feet. Poor circulation can also lead to swelling and other issues that make walking uncomfortable or painful. Diabetes or neuropathy (nerve damage) Diabetes is a common cause of nerve damage. When the body doesn't produce enough insulin, it can lead to high blood sugar levels and cause complications like nerve damage. Neuropathy (nerve damage) in the feet can be caused by many conditions other than diabetes, including alcoholism, kidney disease, and some types of cancer.  Still, it's worth checking out if you experience foot pain or numbness unrelated to an injury. Suppose you have diabetes or another condition that causes nerve damage in your feet. In that case, treatments are available for managing this type of pain: medication and daily foot care are two options that may help reduce discomfort from neuropathy over time. Foot pain can have lots of causes Foot pain can have many causes, and it's important to know that your foot pain isn't necessarily a sign of something more serious. There are many different types of foot pain. Some common examples include: Heel and arch pain (plantar fasciitis) Ball-of-foot pain (metatarsalgia) Toe joint pain (hallux valgus) Conclusion We hope you enjoyed our list of the top 8 causes of foot pain. While we know it can be hard to remember everything we've covered here, we hope these tips and tricks will help you identify what may be causing your discomfort so you can get back on your feet quickly! Contact us to learn more. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### What is a Pedorthist? A Pedorthist is educated to treat and manage foot and lower leg problems. They evaluate, fit, and provide custom footwear and other devices to treat conditions such as bunions, hammertoes, and Morton's neuroma.  Who Do Pedorthist Work With Pedorthists also work with individuals with poor toe alignment or other foot conditions affecting their ability to walk comfortably. Pedorthists are trained in the anatomy of the foot and lower leg and their relationships with one another. They must understand how walking and running work mechanically from an anatomical and evolutionary perspective. They must also understand all aspects of sports biomechanics (the science behind playing sports). They can help people with disabilities, as well as those who have trouble walking. They often work in hospitals or clinics but may also work in private practice settings within the community. Many pedorthists specialize in treating one type of problem, such as diabetes or arthritis. A pedorthist is a trained professional who evaluates, fits and provides custom footwear and other devices to treat conditions such as bunions, hammertoes and neuromas. Pedorthists may also treat other lower leg problems, such as ingrown toenails or heel pain. Pedorthists Training Pedorthists are trained in biomechanics (the study of how movement affects the body) and how it relates to foot function. They use this knowledge when caring for patients with foot disorders such as bunions or hammertoes. They also work with individuals with poor toe alignment or other foot conditions affecting their walking ability. In addition, they often help patients who have diabetes, arthritis, and other conditions that can lead to changes in the way they walk. Pedorthists are experts in prescription orthotics, heel lifts, shoe modifications and custom inserts. They can help you with your gait (how you walk) and posture and alignment issues. Pedorthists work with people who have foot or ankle problems caused by overuse injuries or trauma such as sprains or fractures; they also serve individuals with diabetes who require special shoes because of nerve damage in the feet. Pedorthists receive extensive training after graduating from a university program that combines pre-professional courses with clinical experience during a practicum year under the supervision of an experienced practitioner. A pedorthist is a medical professional who specializes in treating people with foot problems. Pedorthists are trained in biomechanics, meaning they're experts at understanding how feet work. They work with people with specific foot problems, like flat feet or high arches; they also work with people who need to wear orthotics (foot braces) or special shoes for sports activities. Conclusion A pedorthist is someone who specializes in treating people with foot problems. They are educated to evaluate, fit and provide custom footwear and other devices to treat conditions such as bunions, hammertoes, neuromas and Morton's neuroma. Pedorthists also work with individuals with poor toe alignment or other foot conditions affecting their ability to walk comfortably. Contact us today to learn more. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### How Long Should You Wear an Ankle Brace? Having strong ankles is vital because they are crucial to bearing our body's weight, and help protect us from lower leg injuries. Not everyone has strong ankles though and many people use an ankle brace to provide extra support to this region of the body. Of course, a common question from ankle brace users is how long should they keep wearing it. The good news you can read on to discover the answer. Factors to consider regarding how long to wear ankle bracing & recovery products There are two factors you must carefully think about to answer the question above. They are what the ankle problem you are wearing it for is, and whether you have been asked to wear an ankle brace by a medical professional. Indeed, if it is the latter, then getting their go-ahead to stop wearing your ankle brace is usually necessary. However, if you have chosen to wear an ankle brace, the reasons why will factor into your decision. Keep reading to find out how. Ankle Weakness If the reason that you have an ankle brace is because of weakness, then it needs to be worn whenever you do any activity that will strain that part of the body. This is because an ankle sleeve ( the usual type of support in this case) is designed to strengthen the joint as you move and protect it from further damage. Although, a sleeve on its own is not a long-term solution to the problem of ankle weakness. That means in addition to using a sleeve when moving, you will also need to seek out physical therapy to help you build up the strength of your ankle. Only then when this therapy is complete will you be able to stop wearing the support. Ankle Sprain Another common reason to wear an ankle brace is because of a sprain. The amount of time you will need to wear an ankle brace because of a strain will depend on how fast it heals, and how serious the strain was. For example, if you tear all the ligaments in your ankles you can expect it to take up to 4 months to heal, and you will need to wear your brace for most of the duration until you have back the full range of motion and do not experience any pain in the area. Joint Stiffness Those suffering from stiff ankle joints also commonly wear a brace, usually in the form of a sleeve. The idea is that the compression offers heat to the soft tissues in the ankle area, which in turn makes the tendons and ligaments more flexible and less stiff. In such cases, wearing an ankle brace before playing any sports or doing any exercise is the best idea. This can continue long-term, although it should be removed while sleeping. Minimizing injury It's not only people struggling with an ankle injury that use bracing & recovery products but those looking to prevent it as well. Indeed, as well as being useful for those struggling with ankle stiffness a brace can offer plenty of lateral support to the ankle, which can help minimize the risk of sprains in sports such as Football, and Basketball. Indeed, in any sport where fast stops and direction changes are necessary, long-term use of an ankle brace can help players stay fit and injury-free. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### How to Choose and Use Compression Stockings Compression stockings are designed to reduce swelling and prevent discomfort. In this guide, we'll discuss how to choose the right compression stockings and offer some tips to get the best results. How to choose compression stockings There is a diverse range of compression stockings available. Compression socks can be beneficial for people with a broad spectrum of underlying health issues, those with a history of blood clots and people who may be at higher risk of swelling, for example, pregnant women and travellers visiting far-flung destinations. If you are searching for compression stockings, here are some factors to consider when choosing compression socks: The reason you need compression stockings: there are several reasons why people may be advised to wear compression stockings or socks. Some people may need more support than others. If you are at risk of deep vein thrombosis, or you have a history of blood clotting disorders, for example, you will need a firmer stocking than a runner who is looking to improve blood flow in their legs. Seek advice if you are unsure which compression stockings would be best for you. Size: it's essential to ensure that your compression stockings are the right size to achieve optimum results. Stockings come in an array of sizes. Fit: the fit of the compression stockings is crucial to improve blood flow, reduce the risk of inflammation and swelling and provide the required level of support. Design: some people have a preference in terms of the color or pattern of their compression stockings. You can choose from something understated and subtle, or inject a bit of color into your wardrobe. Budget: the cost of compression stockings varies. If you have a budget, you can filter results to find affordable options. Many Insurance companies cover a portion of the cost of Medical Gradient Compression with a valid prescription. There are two categories of compression stockings Over the Counter. Less than 20mmHg. Does not require a prescription. Medical Grade. 20+mmHg. Requires a prescription. Only available at authorized dealers and should be fitted by a Certified Compression Fitter. Tips for using compression stockings Compression stockings are beneficial in the following circumstances: Pregnancy Embolism prevention Lymphedema Long-haul travel Chronic venous disease Deep vein thrombosis Long-distance running and other active pursuits Post-surgery recovery To get the best results from your compression stockings, here are some tips for use: Make sure you have the right size compression stockings: your stockings should lie flat and they should not be bunched or rolled over at the top. If the socks are bunched, they need to be tighter. If they are rolled up or folded at the top, they are too long. Follow instructions from your doctor or physical therapist: your doctor or physical therapist will be able to advise you when to wear your compression stockings and how long to leave them on. If you have been advised to wear compression stockings after an injury or a procedure, it's important to follow instructions to help your recovery and reduce the risk of swelling and pain. Seek advice if your compression stockings feel too loose or tight: getting the right fit is essential for the best results. Sometimes, it's a matter of trial and error to find the perfect fit. Seek expert advice if your stockings feel too loose or tight. Summary Compression stockings help to reduce swelling, promote comfort and lower the risk of clotting. If you're looking for compression stockings, it's hugely beneficial to make sure that you buy the right size, check the fit and follow instructions for use. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### How do I know if I need custom foot orthotics? You don't need to resign yourself to live with foot and ankle pain. Even if you spend most of your time on your feet, suffering should not be a way of life. Whether you have a foot condition like hammertoes, bunions, corns, calluses or tense muscles, custom orthotics can help reduce the pain and discomfort you've become accustomed to. If you're unsure whether custom orthotics are the right fit for you, here are some of the most common ailments that custom orthotics can cure. What are custom orthotics? Custom orthotics are specially designed and crafted medical devices that look like insoles for your shoes. The goal is to alleviate any pain or discomfort caused by conditions of your feet or lower limbs. Benefits of custom orthoticsThere are a number of benefits that you'll get from custom orthotics, such as: They are made to fit your unique foot shape Designed to adjust to your foot abnormalities, such as high arches Can improve your athletic performance Relieve and prevent pain and injury to your feet Do I need custom orthotics? If you've been considering whether or not you need custom orthotics, we've compiled a list of the most common conditions that can be helped using custom orthotics. They include: Foot pain Pain in your feet can have different causes, but custom orthotics can reduce most discomfort. Having the proper support when you walk and move is vital to eliminating foot pain. You may even notice a difference in the rest of your body. That's because when our feet are not able to support us comfortably, we may make adjustments to how we move. These adjustments can put the rest of our bodies out of alignment. When you get custom orthotics, you may notice that muscles in your legs and even your back will start to feel better. Heel pain Another common place where we can experience pain is our heel. It can be caused by an inflammation of the soft tissue in your feet, such as muscles, tendons and ligaments. A lower limb assessment with a Canadian Certified Pedorthist would allow you to determine the cause. Most heel pain can be cured with exercises and the right amount of support for your feet. Whether you need everyday footwear or athletic shoes, custom orthotics can help your body to heal and prevent future injuries and pain. The key is to have footwear and orthotics that are recommended and designed based on your unique foot shape and biomechanics. Arch height If you have flat feet, the arch of your foot is not very pronounced. With flat feet, injuries of the lower limbers are usually related to soft tissue and remain in the foot. The body's natural way to absorb shock upon striking the ground is to pronate, but with a flat foot, this movement may be excessive and cause injury. If you have high arches, you can suffer from a lack of pronation and shock absorption, which usually includes bony injuries of the foot and lower limb. Corns, calluses and even ankle trouble are other examples of conditions that may be helped. The combination of custom orthotics and proper footwear will help ensure better movement of your feet and limit any excessive stress to act upon them. Uneven wearing Some people notice that their shoes are unevenly worn. If you see that one of your shoes shows more wear and tear than your other shoe, you should consider getting assessed for custom orthotics. With the proper support, you'll be able to fix the issue. Whether it is pronation/inward rolling or supination/outward rolling, custom orthotics can be created to remedy the challenges you face when you walk. Diabetes One of the impacts that diabetes can have on the body is it causes foot complications. Custom orthotics can remedy these issues and provide you preventative care against future problems. Injury Injuries to your legs, ankle and feet can change the way you walk. A biomechanical assessment with a Canadian Certified Pedorthist may allow you to determine what contributed to the injury and how it can be prevented in the future with the use of custom orthotics and/or footwear. Gait problems Custom orthotics can address issues with your gait or walk. It starts with an assessment of your gait to identify what the deviations from normal might be, and then developping a plan that fits your lifestyle. Many of these treatment plans involve custom orthotics and/or footwear. Work stress People who spend long hours on their feet for work can also feel the benefit of custom orthotics. If you stand for more than five hours each day, it might be time to consider custom orthotics. Having the proper support as you stand and move for your job can make your work more pleasant and reduce any foot pain or discomfort you experience. Athletics Working out is great for your health, but it can be difficult on your lower limbs. If your activities involve a lot of running and jumping, it puts extra pressure on your feet. This pressure can turn to pain and sometimes even injuries. Using custom orthotics for your sports shoes can help you avoid these pitfalls. It means that you can enjoy as much activity as you want without having to worry about hurting your feet or legs. Where do I get custom orthotics? Start with your physician if you think it's time for custom orthotics. They can refer you to a foot specialist or Canadian Certified Pedorthist, such as Healthy Steps Pedorthic Clinic. A Canadian Certified Pedorthist is a medical professional that specializes biomechanical assessment and treating lower limb issues. They will be able to identify the cause of your pain or discomfort. And then, they can create a treatment plan to help you get back to enjoying life and the activities you love. Most often, custom orthotics are part of this treatment plan. It's important to discuss your concerns with your medical professionals, as they are the ones that will be best able to identify what type of orthotics will help you. If you want to experience the benefits of custom orthotics, contact Healthy Steps Pedorthic Clinic for an assessment today. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### How to Find a Great Pedorthist Your feet are the foundation for your body. They offer essential support that can impact the rest of your alignment. It's easy to understand how problems with your feet can have an adverse effect on the rest of your body, including pains and muscle aches. While some people may get used to the aches and pains, you don't need to live that way. Foot pain can have many different causes. You need to find the right specialist to diagnose and recommend treatment to get relief. So, it's important to understand the difference between foot specialists, specifically what a pedorthist does and how they can help. What is a pedorthist? A pedorthist is a professional who treats various foot conditions, including: High or low foot arches Heel pain or plantar fasciitis Diabetes or arthritis complications Bunion pain Hammer or claw toes Foot deformities Pain in the ball of the foot or metatarsalgia They can recommend different treatments depending on your foot condition, such as: Custom foot orthotics Footwear modifications Custom footwear A pedorthist treatment aims to improve your mobility and relieve your pain and discomfort. They achieve this by adjusting and creating custom footwear and orthotics. As a patient, you will get a personalized treatment plan that will take into account how you move and your lifestyle and activities. Treatment by a pedorthist can be a significant part of a total body health plan because you can't be as physically active if you're in pain. Once you have the proper treatment, you'll be able to maintain an active and healthy lifestyle that is essential to your overall health. 5 things to look for in a pedorthist Finding a great pedorthist in Canada doesn't need to be an overwhelming challenge. Here are some things to look for when you need to find someone who has the skills and expertise to help alleviate your foot pain. 1. Experience A great pedorthist has some experience behind them. The more patients that they've worked with, the more they learn. And the more they understand, the better they'll be able to address your unique foot care challenges. In Canada, the good news is that pedorthists undergo practicums as part of their professional training. So, by the time they arrive for their first day at the clinic, they will have some experience under their belt. 2. Patient feedback Read some reviews or feedback from past patients to help you assess whether this is a professional that you want to work with. While it is okay to see a couple of negative complaints, if you see a large number of unhappy patients, search for another pedorthist. It's important to note that if the pedorthist has responded respectfully to the complaints and made an attempt to set things right, that's a sign of a great professional. To find patient reviews, you can Google the name of the pedorthist or the business name. You can also check the Better Business Bureau or BBB, Yelp, or social media. 3. Range of care A well-trained pedorthist will help with many different kinds of foot, leg, and ankle complaints. While you may not have many problems, working with a professional who is skilled with different foot conditions is beneficial. This is because sometimes one foot condition can lead to another. A great pedorthist will be able to identify it and even advise you if you may be at risk for any other issues. Search for a pedorthist that works with different conditions and has treated patients with varying issues, including diabetes and arthritis. This versatility can make them more knowledgeable about foot, muscle, and joint problems. A great pedorthist will also be able to help you with simple changes you can make, such as shoe fitting or correct lacing techniques that improve the fit of your footwear and reduce your pain and discomfort. 4. Certification In Canada, certification for pedorthists is called a C.Ped(C). This certification is crucial as it means they've taken the proper training and have demonstrated an understanding of their field. A C. Ped has been explicitly trainted in assessing and caring for lower limbs, muscles and joints. They've also completed a practicum, so they have hands-on training before being certified. The value of having certification was evident in a whitepaper produced by the Pedorthic Association of Canada. Authors found that 91 percent of patients treated by a C.Ped had a reduction in pain after treatment. This demonstrated that working with a pedorthist with the right training and knowledge can improve your outcome. A certified pedorthist needs to remain in good standing with the College of Pedorthics of Canada. The organization has a Code of Ethics that members need to abide by, which protects patients by ensuring your pedorthist acts with respect and integrity in their professional practice. Additionally, C. Peds will often continue their learning and education through ongoing courses and training. This means that if you work with a certified pedorthist, you'll always be treated with the most up-to-date methods and approaches. 5. Onsite lab Great pedorthists have a lab right on site, which has a number of advantages for patients. You won't have to wait very long for your orthotics or footwear adjustment. It's also helpful to know that your pedorthist can custom-make footwear and other orthotics on their own rather than send them away to a lab. It also further develops their understanding of the varying remedies and solutions for foot conditions. You and your pedorthist You don't need to be diagnosed with a foot condition to find relief through the care of a pedorthist. Having footwear modifications or wearing custom-made shoes can help reduce muscle pain when moving or exercising. It can also improve your athletic performance by adjusting your lower limb joints and muscles. It's also good to know that many pedorthists are considered healthcare professionals covered by most insurance policies. Having your custom-made footwear or orthopedic footwear covered by your insurance company can reduce the amount you'll have to pay while improving your health. When you're having lower limb or foot pain, contact Healthy Steps and let us help get you back on your feet.   Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### When to Consult a Podiatrist vs. a Pedorthist Foot pain is not fun, and it can make your life difficult. Depending on your occupation, most people spend at least four hours or more standing. When it becomes painful to even spend a few minutes on your feet, it can cause major problems. But you may not know who to see to get your pain to stop. Do you need new shoes, or is the problem deeper? In the world of foot care, some professionals do some of the same things for patients but are still quite different. Podiatrists and pedorthists fall into this category. While they are both trained to care for your feet, what they do and how they do it differs. Knowing the difference is the key to finding the right healthcare for your feet when you need it. There are a variety of options for foot care specialists in Canada. If you're wondering whether you need to see a podiatrist or pedorthist, we'll break down their different roles and help you. What is a podiatrist? A podiatrist is someone who has the knowledge to care for your skin and nails. They belong to the College of Chiropodists and offer all the same services as a chiropodist. They can provide a diagnosis to patients and even perform surgeries on the bony tissue of your foot. Podiatrists can also assess custom footwear. They have the authority to prescribe medication and other treatments. Some of the issues podiatrists are trained to deal with include: Bunions Heel pain Spurs Plantar fasciitis Hammertoes Ingrown toenails Warts Corns Calluses Podiatrists are knowledgeable about the complexities of our feet, including the bones, muscles, and skin that make up a complex network able to keep us upright. To become a podiatrist, you'll need an undergraduate degree either in science or the arts. You'll also need to earn a Doctor of Podiatry Medicine degree or DPM. They can also be board certified or complete fellowships as part of their training. When to see a podiatrist A podiatrist is a trained medical professional. If you're suffering from any of the following symptoms, you should go and see a podiatrist: Unusual feelings of numbness, tingling or burning in your feet or toes Injury with swelling, bruising, or serious pain Foot pain that lasts longer than a week Cannot use your foot During the diagnosis, your podiatrist may use an x-ray, ultrasound or other methods to uncover the source of your pain. You should see the advice of a podiatrist if you want to find out the cause of your pain and discomfort. They are trained to do a much more comprehensive diagnosis of your foot rather than recommend modifications to your footwear. What is a pedorthist? A pedorthist is trained in the function of feet. They provide foot assessments and offer advice and recommendations regarding your footwear. They have knowledge that includes the design, manufacture and fitting of custom footwear. They also know how to modify footwear to make it more comfortable and prevent injury, such as shoe lifts. Pedorthist's knowledge focuses on postural analysis, movement patterns, and musculoskeletal pain and injury. They are able to identify different orthoses and footwear adjustments that can alleviate your discomfort and pain. According to the Pedorthic Association of Canada, the goal is to help Canadians be active and have the best foot care and lower limb health. To become a pedorthist, you need to earn an undergraduate degree in kinesiology, coupled with a diploma in pedorthics. There are different certifications available, including Certified Pedorthic Master Craftsman or C. Ped MC, Certified Pedorthist or C Ped C, Certified Pedorthic Technician or C. Ped Tech C, Certified Orthopaedic Footwear Specialist or COFS. To become a certified pedorthist, you need to finish 1,000 hours of practical work experience as well as complete a certification exam. When to see a pedorthist If you experience ongoing pain or discomfort when you are walking or running, you should seek the help of a pedorthist. One study found that 92 percent of patients were able to reduce their pain or discomfort after treatment by a pedorthist. They have the knowledge and skill to identify the best shoe, insert or combination to improve your discomfort. If you're looking for any of the following care, you'd be best to see a pedorthist: Need a foot analysis and advice on arch support or insole Find a shoe that works with the custom orthotic prescribed by a podiatrist Have a custom insole created that can properly support your foot; this includes casting and moulding Fulfill a podiatric prescription for diabetic therapeutic shoes or custom shoes Need to find footwear to fix certain issues like flat feet, painful arches, painful heels, bunions, hammertoes, or arthritis Can podiatrists and pedorthist work together? While they each have their specialties, some patients may benefit from treatment of both a pedorthist and a pediatrist. You may even need to see them both to fix your ailment. For example, you may need to see a podiatrist to diagnose the problems causing you pain. And one of the things to do to fix your foot pain is to have custom footwear, which is when you should consult a pedorthist. In this scenario, the relationship between the podiatrist and pedorthist can be complimentary. You'll benefit from having the best comprehensive healthcare. Your foot care When it comes to your foot care, you'll want to get the proper treatment fast. Given how many hours we spend on our feet both at home and at work, it's vital to reduce any pain or discomfort. Sometimes the fix may be as easy as getting customized footwear, while other times, it is caused by something deeper. Knowing the difference between podiatrists and pedorthists can help you understand where to find help when you need it. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### The benefits of compression therapy Our bodies are well-built machines. We often take for granted how easily they function. Until we experience some pain or discomfort. And when your feet or legs ache, it can be unbearable. You're no longer able to do the things you did before. Your blood circulation plays a crucial role in your overall health. Did you know that compression therapy can help improve your blood flow and help reduce pain and discomfort in your legs and feet? It's a key part of our custom orthotics services in Ottawa. What is compression therapy? Compression therapy is a type of treatment for circulation problems. It involves using specialized socks, stockings, boots, or bandages to apply gentle pressure to the leg. Medical professionals will often recommend compression therapy to prevent problems from getting worse. Your body will experience circulation problems if blood vessels and arteries narrow. Compression therapy garments apply pressure to affected areas, which reduces the pressure on the veins. This results in better blood flow to the heart. You'll also be improving your body's ability to remove waste and swelling. The therapy works because it applies the right amount of pressure for the specific condition, and it is used consistently. You can find different grades of compression socks or stockings. It depends on the type of material they are made from, how it is applied, and the amount of movement. Compression therapy includes over-the-counter items and physician-prescribed items. 10 benefits of compression therapy Medical professionals have used compression therapy to treat a number of ailments. They've found it holds several benefits, including: 1. Enhanced blood flow Gravity can be a challenge for blood heading back to your heart. When you are standing or even sitting, it takes more effort to push blood through the veins towards your chest. Applying gentle pressure, like with compression therapy, helps your blood flow better. 2. Treatment of varicose veins To move blood back to your heart your veins have valves that only permit flow in a single direction. Unfortunately, these valves can wear out. Blood is then left to collect in the veins, which causes varicose veins. These can lead to an achy feeling in your legs. Using compression therapy can alleviate the ache. It will also reduce the swelling. 3. Decrease swelling Wearing compression socks can decrease the swelling in your legs. The pressure prevents fluid from leaking out of your blood vessels, which collects in your feet. You may notice this swelling after long periods of sitting or standing. For example, if your job requires you to be on your feet for a long time. While compression therapy can be used to prevent swelling, it can also be helpful if you're suffering from swelling in your legs. Gentle pressure can help your body absorb the extra fluid that causes swelling. 4. Reduce risk of blood clots Patients who are at risk for blood clots or deep vein thrombosis can benefit from compression therapy. If you are not able to move around as usual, you are at a higher risk of developing these conditions. For example, if you've just had surgery and are required to rest at home or in the hospital. Wearing compression socks can reduce your risk. They are also advisable for travellers going long distances and sitting for extended periods of time. 5. Help heal leg ulcers Some patients suffer from ulcers or open sores on the legs. It can be caused by diabetes or other conditions, such as varicose veins, kidney failure, heart disease, or poor blood circulation. Compression bandages or stockings can aid the healing process. Items like compression socks or stockings can reduce the symptoms that patients experience, including swelling and pain. They can also help avoid recurrence. 6. Enhanced athletic capability Some athletes use compression therapy to enhance their performance. Compression garments can also be used to speed along healing. Some athletes will also use compression items to treat muscle soreness. Compression therapy may also improve range of motion, leading to better sports performance.  It has also become a tool for everyday individuals looking to get better results from their workouts. 7. Improve comfort during pregnancy Many women suffer from back pain, poor posture, and poor circulation during pregnancy. This usually happens in the later months as the body carries more weight. Compression garments can help ease the discomfort for these patients, such as improved blood flow and posture. It can also relieve any swelling that you may experience in your lower limbs due to pregnancy. 8. Ease cancer recovery Patients who undergo cancer-related surgeries involving the lymph nodes can benefit from compression therapy. These individuals can find relief from lymphedema, which is when the body is not able to drain the lymphatic fluid from the affected area. Compression garments can be used to apply some pressure to help drain the fluid and help the patient recover from the operation. 9. Relieve dizziness Patients with orthostatic hypotension condition experience a drop in blood pressure when they stand up. This can cause dizziness or even nausea. Using compression stockings can help alleviate your symptoms. Because orthostatic hypotension is caused by blood pooling in the legs, adding compression therapy to your treatment plan can help you feel better and improve your blood circulation. 10. Reduce cellulite While researchers are still working out what causes cellulite, some believe that blood circulation has a vital role. Wearing compression garments can help reduce the appearance of cellulite and even prevent it. Compression therapy offers several benefits for those with circulation issues. It can help you reduce discomfort in your legs and feet and improve your blood flow. You don't need to wait until you experience aches and pains before you start compression therapy. At Healthy Step Orthopedic, we carry a wide range of compression stockings and socks to help you feel your best and look your best. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Vitamin D, Are We Getting Enough? As we head into the fall and winter months with less sunshine it's important to make sure you are meeting your vitamin D requirements.  As a dietitian at Healthy Steps assessing a client's supplement needs is part of what I do.  Too little vitamin D can lead to calcium and phosphorus levels in the blood to decrease, which can lead to weak bones.  Children need vitamin D to build strong bones and prevent rickets. For adults, Vitamin D is an essential assistant to osteoporosis (porous bones) prevention and treatment. But it doesn't just stop here, there is emerging evidence that suggests that vitamin D plays a role in the immune system and that it's involved in maternal cell and tissue growth. There is also some evidence that vitamin D may play a preventative role in some types of cancer, particularly colorectal and breast cancers.  Observational studies have found vitamin D deficiency to be associated with a higher risk of dementia and to be associated with poorer cognition among middle- to older-aged adults without dementia.  There is accumulating evidence suggesting that vitamin D deficiency might be involved in insulin resistance and PCOS (polycystic ovarian syndrome).  This is just some of the mounting evidence that vitamin D plays a vital role in keeping us healthy. Where can we get vitamin D from? Sun Food Supplements But are we getting enough from the sun and from food? The answer depends on some factors some of which include age, time of year, adequate intake of vitamin D food sources if a person is above ideal weight, skin pigmentation, risk of osteoporosis and if a person has a condition that may impact vitamin D absorption.  Let's focus on two of these factors.  Our bodies make vitamin D when our skin is exposed to sunlight hence the name "the sunshine vitamin" but in Canada, we get less sunlight from October to April.  We tend to spend less time outside and we are usually covered up when we do go outside during the winter months and/or wearing sunscreen.  Based on this, it is unlikely we will meet our needs from the sun during these months, therefore a supplement is a good idea.   Age is a factor because as we age our skin's ability to absorb vitamin D declines. The recommendation for adequate intake for ages 1-70 is 600 IUs and for adults >70 it is 800 IU's.  What about foods, what foods contain vitamin D, are we getting enough from our food?  Foods such as salmon contain natural sources of vitamin D (75 g serving has 395 IU's), fortified foods such as 1 cup of cow's milk and milk alternatives have ~103 IU's, yogurt ~82IU's (however not all yogurts are fortified) and 1 teaspoon of margarine will have ~30IU's.  So, as you can see it can sometimes be challenging to ensure we are having adequate vitamin D intake and for the >70-year-old population it is not likely that they will meet the higher requirements.  Who needs a supplement?  Health Canada recommends those >50 years old supplement with 400 IU's daily to meet basic requirements.  Although, I would like to mention that other medical associations recommend higher amounts.  It is also recommended that exclusively breastfeed infants be supplemented with 400 IUs per day.  With this guideline in mind upon assessment, I find many adults and children not meeting their dietary intake.  In addition to many having limited sunlight exposure especially in the winter, therefore requiring higher supplementation.  In general, I often recommend adults take 1000 IUs per day especially in the winter and 1000-2000 IUs for adults >70 years old all year round. If an individual is found deficient after taking a blood test, they will require higher amounts specific to their deficiency.  What about kids? The fact is that kids are not always meeting their dietary requirements as I mentioned above so taking 400 IUs per day in the winter months can be a good idea.  These are safe amounts to take, however too much vitamin D can be harmful and can lead to depositing too much calcium in the bones which can be dangerous so do talk to your dietitian or doctor if you are wondering or doctor if you are wondering if you need to take higher amounts then I mentioned above. As a dietitian at Healthy Steps, I offer consultations to assess your diet that includes promoting the increase in vitamins and minerals through foods first and when there is a need to optimize health, I recommend supplementation.  Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Back To School Healthy Steps Shoe Shopping Tips For Kids It's back to school time for your children and now that it's a return to in-class new shoes could be top of mind. I'd like to introduce myself. I am Richard May, one of three Canadian certified pedorthists at Healthy Steps Pedorthic Clinic in Barrhaven. Here are some of my shoe shopping tips and tricks for growing feet and expanding minds. When buying footwear, the support, fit and comfort of the shoe will be the most important. Support: Before trying shoes on, physically test and assess the footwear with your hands. First, squeeze the back heel of the shoes wrapping your thumb and your middle finger around the heel cup of the shoe and squeeze the sides. Then push the very back of the heel counter with your thumb. Make sure it's stiff and is reasonably hard in both tests. A figure skate or hockey skate is an example of a stiff heel counter. Avoid shoes that are soft and therefore collapse when squeezed. The heel counter of the shoe holds your child's ankle and heel in a stable position when moving in all directions. Next, hold the shoe at the bottom with the palm of one hand at the heel end and the other at the front, twist the shoe. If flexible it will twist easily and cause potential injury to the arch of the foot. It needs to be reasonably stiff to provide a stable platform under your child's foot from heel to toe. The shoes should only bend where our toes bend, at the front. When you find the model(s) of shoes that pass then determine the size and fit of the shoes. Fit (Length and Width): If you can go in-store, have your child's feet (length and width) measured with a Brannock device. It's a shoe fitter starting point to find the best width and length of the shoe. Better fitting shoe stores are equipped with this device. Measure both feet. One foot may be wider or longer than the other. When it comes time to try the shoes on this will help you decide which size is best. Pull the insole out of the shoe, have your child stand on it with their heel at the back. At the front, the insole should extend out the front under the longest toe by a thumb width, approx. one to one and a half centimetres. Next check the width. Their big and baby toe joints (bulges) should match the width of the insole and do not spill (overlap) over the sides. If it does then a wider width of the shoe could be recommended. This process indicates how the shoes will potentially fit before trying them on. Ordering shoes online: Trace the outline of each barefoot standing. With a pen or pencil vertically straight start the outline of their foot. Put a mark where their big and baby toe joint is. These would be where the toes meet the foot. Trace both feet. Make note if one outline is wider at the arch or on the outside of their foot. Measure the length and width of the foot at the longest and widest points. The shoe size would be one to one and a half centimetres longer than in the foot measured. Use an online conversion table to determine the size and width of shoes to order. Choose shoes with a wide bottom base (the shape of a shoe box-parallel lines) and that lace up instead of Velcro closure. When you receive the shoes, test them first before trying them on. Check the inside of the shoe for imperfections. With the end of a finger inside the toe box make sure there are no rough seams or knots in the stitching that may irritate or cause blisters to the toes and toenails. Check the heel rim (collar) for the same and that it is sufficiently padded. Put on the shoes, check that the heel rim padding is just below the ankles. If the rim is too high this may cause irritation on the ankles and or heels. Squeeze the width of the shoe at the big and baby toe joints toe to ensure there's flexibility. You want to avoid a tight fit where you're not able to squeeze in on the toe joints. With your thumb and index finger you should be able to squeeze the material on the top of the shoe (toe box)1-2 mm. Toes should be approximately one cm behind the end of the front of the shoe. You want a snug but not tight fit. Allow for growing room but not have the shoes lose on their feet. Lace-up the shoes or put the velcro at its tightest setting and walk in the shoes. If their heels slip (ride up) at the back, then try a half size shorter. The sooner your child can wear lace-up shoes the better. This will securely hold their feet and heels in place better so they can stay active safely. Of course… feel free to contact any one of us here at Healthy Steps we would be more than happy to help you with any of your footwear fitting concerns. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### Custom Orthotics for Hockey Players Whether you are a high-performance athlete or a recreational skater, a pedorthist can help make your skates more comfortable, increase your skating performance and prevent injuries from occurring. If you are a hockey player, the most important piece of equipment is no doubt going to be your skates. You spent time at the pro shop with a fitting specialist trying on various styles of skate boots to achieve the best fit possible. One area of the fit that is often missed is support for underneath your foot. Having the right support and contact for your foot will increase skating performance, reduce pressure points, and can help prevent and relieve many foot and lower limb complaints and injuries which may occur while in skates for extended periods of time. Skating is different from walking and running. It places stress on the sides of the feet, ankles, arches, and ball of the foot. Some common complaints from players whom we help treat at Healthy Steps are numbness in toes, painful pressure points caused by bony prominences from the ankle and navicular bone. General muscle soreness and fatigue are also common issues. Some players will face more serious injuries such as over-use tendon disorders, plantar fasciitis and metatarsalgia. The insole of the skate, the part that is under the foot, is important because it holds the entire body weight. If the insole is not fitting well or not holding and supporting the foot correctly your skating performance will suffer, and you are more likely to develop an injury. Custom Orthotics will give you the best possible fit and support between your foot and the skate. When skating and pushing off, your arch will already be in contact with the orthotic; not allowing your foot to drop or roll down and inwards. This immediately transfers the energy from your legs, through the orthotic, into the skate and finally to the ice. This same type of energy transfer will occur during stopping, cornering and other maneuvers. Overall, skating performance will be improved by providing a more responsive skate. Turns will be sharper, more immediate power with push off and quicker stopping. Custom Orthotics are made from a cast and molded to match the exact shape of the foot eliminating any gap between the foot and skate. Specially designed skate orthotics will align the foot within the skate improving pressure distribution on the bottom and sides of the foot and ankle. By reducing pressure and helping with alignment blood flow will be improved and your foot will be better supported. Stabilizing the foot within the skate can lessen the load on muscles that can be overworked if not supported well. We can also modify the skate boot to relieve pressure on prominent bones rubbing or causing blisters. This is done by using heat and specific tools to punch out areas or by applying accommodating cushioning materials. Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### The Food-Foot Connection With March being Nutrition Month across Canada, we decided to dig a little deeper and interview a Dietitian to explore how healthy eating can improve our overall health and more specifically, the health of our feet. Dietitians are the trusted professional when it comes to reliable evidence-based food and nutrition advise as Pedorthists are for footwear and orthotics. Tomorrow, March 18th, marks the eleventh year of celebrating Dietitians in Canada. In keeping with this celebration and helping to shine the spotlight on the profession, Pedorthist Derek Gilmer interviewed his wife Alia Khudhair-Gilmer, a Registered Dietitian. Q: As a Pedorthist our role is to help manage and treat many foot conditions caused by chronic or acute inflammation by providing support and reducing mechanical stress on affected tissue in the feet. Are there specific foods that will help reduce inflammation or foods to avoid that cause inflammation? A: While there is no definitive "anti-inflammatory diet" there are definitely foods that help us fight many diseases including arthritis, heart disease, and diabetes.  Foods such as fruits and vegetables provide phytonutrients that help reduce inflammation in the body. Studies suggest that people with Rheumatoid arthritis could benefit from eating more Omega 3 fatty acids (found in salmon, and sardines), while other studies suggest that foods high in uric acid (found in red meat, alcohol) will increase painful inflammation in patients with Gout, a type of arthritis.  Refined grains, sweets, junk food, soda pop, and excessive intake of saturated fats, found in red meat, can increase inflammation.  Increased inflammation will cause increased pain in the feet by increasing the swelling and pressure on sensitive nerve endings. Q: We see many clients for Pedorthic care who have problems with their feet due to diabetes. A Pedorthist will help provide protection and offload high-pressure areas to assist with helping heal foot ulcers. What role does diet play in managing diabetes and supporting wound care? More specifically, how can diet aid in the healing of ulcers? A: The most important factor in preventing diabetic foot ulcers is to have optimal blood sugar.  Having a balanced diet that includes vegetables, fruit, whole grains, lean protein and some healthy fats, along with limiting high-sugar foods is key to managing good blood sugar levels.  Proper blood sugar control will help reduce foot problems such as neuropathy.  Diabetic neuropathy is nerve damage, specifically nerve damage in the feet caused by long-term high blood sugar levels and is a serious complication of diabetes.  As for managing a pressure ulcer, increased protein and fluids, along with a balanced diet are required for optimal wound healing. Q: Pedorthists receive referrals from physicians to help heal and manage stress fractures in the feet and to help prevent injuries from occurring with people who have osteoporosis. What type of diet should someone with osteoporosis consider? And will this help prevent fractures and other injuries from happening? A: Osteoporosis is associated with an increased risk of fractures, including stress fractures in the foot.  Ensuring you are having adequate calcium intake and vitamin D from food or/and supplements is important in reducing the risk of fractures.  Calcium rich foods include milk (cow's milk or alternatives such as soy milk or almond milk), yogurt, cheese, and green leafy vegetables.  There are also many products on the market that are fortified with calcium and vitamin D.  Living in Canada most people don't get enough vitamin D "the sunshine vitamin", in my practice I always recommend a vitamin D supplement for anyone who is 50 years or older. Help celebrate Nutrition Month by loving the food you eat and making healthy food choices that have the potential to improve your overall wellness from head to toe. To learn more about Dietitians and nutrition visit www.dietitians.ca to find a Canadian Certified Pedorthist in your area please visit www.pedorthic.ca/find-a-pedorthist Dislaimer: This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never delay in seeking it because of something you may have read on this website. ### New Year’s Resolution tips from Registered Dietitian Alia Khudhair-Gilmer at Healthy Steps So often the start of a new year brings about self reflection and thoughts of positive changes for the rest of the year.  New Years resolutions for many people include diet and exercise goals.  Here are my 6 tips to start the New Year off right. Be realistic with yourself and set 1 or 2 goals to work on at a time. If you start the year off working on 10 goals at once you may set yourself up for failure and eventually be tempted to “throw in the towel”. Aim for realistic lifestyle changes rather than “Fad diets”. For most people a “diet” has a start date and an end date.  What happens after you have finished the 30 day plan? do you go back to your old eating habits? regain the weight you had lost? Instead of a fad diet work toward a lifestyle change built on healthy choices that are going to work for the long-term. Think of what you Can eat more of and not about what you Can’t eat. Sometimes when we have a long list of foods we should not eat it can be overwhelming and knowing you are not supposed to eat them can make them even more desirable.  We need to have a healthy relationship with food, not one full of rules.  For example, try to increase your fibre intake by incorporating legumes such as kidney beans, chickpeas and lentils into two dinners per week. Go for real food! Ditch the protein shakes, juice cleanses and especially the processed foods. Let’s put your teeth and digestive system to good use.  Go ahead crunch on that apple, you will get more fibre and texture satisfaction than if you just had juice. Go for colour. Go for plant-based foods.  Go for foods packed with phytonutrients.  Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grains and legumes.  Many phytonutrients have antioxidants properties and have been linked to reducing the risk of cancer, type 2 diabetes, heart disease, stroke and Alzheimer’s disease to name a few.  Go for the red, orange, yellow and dark green fruits and vegetables.  Phytonutrients are what gave those fruits and vegetables their colour. Little steps matter! Go one step at a time, its not all or nothing.  You don’t’ have to eat perfectly all the time, you just need to do better than before.  If you have made positive changes to your diet but the number on the scale hasn’t changed, It’s ok.  Eating more fruits and vegetables does help with weight loss but more importantly it also helps in preventing diabetes and heart disease; and overall you will feel better. These don’t sound too bad right? Certainly, It has to be easier than following a long list of rules that will prevent you from eating your mom’s famous apple pie at a special dinner because it has gluten, dairy and other “bad” foods in it.  It takes time to make real sustainable changes, one step at a time. ### Get Inspired to Eat Healthy This Fall It's fall harvest time of year, back to making school lunches and back to the activities. It's also time to change up your weekly meal plan with warmer, heartier recipes. As a Dietitian at Healthy Steps, meal planning is a frequent issue I work on with clients. It is one of the essentials to being successful with reaching your nutrition goals. Meal planning will have you eating healthier meals, reduce waste, save you time and money. Here are some things to consider before sitting down to plan your weekly menu. Clean out your pantry and fridge; get rid of expired food to make room for essential pantry items such as no salt added canned chickpeas, tuna, nut butters and brown rice. Take advantage of fall harvest, stock up on root vegetables such as beets, parsnips, carrots and butternut squash which are high in fibre, vitamin C and antioxidants. Get the whole family involved in the process whether it's picking recipes or prepping vegetables. Kids who participate in planting, planning and meal prep tend to be healthier eaters. Ok so now that you are ready to plan your meals for the week here are some tips to help you be successful at it. Make a meal plan for at least 5 days of the week. If you are new at this start with dinners but if you have been doing a bit of meal planning for a while, go ahead and plan breakfast, lunch and snacks too. There won't be any reason to choose take out or the drive through. Make a grocery list based on the items you need and stick to it. This will save you money, reduce food waste and save you from buying the unhealthy foods. When you bring the foods home from the grocery store, take a few minutes and chop up some of the vegetables and fruit. Place them in containers in the fridge; they should be good for 3-4 days depending on the specific fruit or vegetable. Now you don't have any excuse not to eat wholesome foods for lunches and snacks. Take some time on the weekend to prep some meals. Meal planning is essential but taking the next step and doing meal prep on the weekends will make weekday dinners breezy. Batch cook whenever possible. Chili, lentil soup, stew, turkey meatballs are examples of high fibre, high protein meals you can double or triple batch and freeze for a later date. Meal planning is one of many topics I counsel on and provide services for as a nutritionist in Ottawa. As a Dietitian at Healthy Steps I help clients apply the science of nutrition to reach their nutrition goals whether it's to reduce cholesterol levels, loss weight, gain weight, or help a picky eater improve their eating habits. ### Don’t Get Stuck With Sore Feet This Summer! Summer is the time to get out your sandals and give your feet some fresh air, this can often contribute to many foot problems including overuse injuries and nasty blisters. Finding the right sandals that fit and function well can be a daunting task. Here are some helpful tips to make sandal season more enjoyable for you and your feet! Be sensible: Although it may be popular and fashionable to wear sandals that are flimsy and lightweight you may be causing more harm than good if you wear them for extended periods of time. Our best advice is to choose your footwear based on your activities, making sure to wear your more supportive sandals while you are the most active. Keep those flat flip flops for around the pool or relaxing on the backyard deck. Fit: Sandals that fit loose and sloppy will cause your feet to work hard to keep them on by over gripping with your toes. This extensive gripping with your toes can lead to overuse injuries and could cause hammer or claw toes. To avoid this, look for sandals with 2-3 adjustable straps, preferably with a buckle or Velcro, to help ensure a snug fit. Function: If you have well fitting sandals that contour your arch and cup your heel your feet will be well supported. This will help to avoid a range of foot conditions including plantar fasciitis, a common painful heel/arch condition often related to spending too much time in flat flip flops. If you wear orthotics, you should be choosing a sandal with a removable foot bed to accommodate your orthotics. Another factor that can contribute to injury of the foot is the condition of the sandal itself. Over time the sandal may lose some of its structure whether it be at the level of the upper or the sole. Sometimes it's hard to part with a comfortable pair of sandals; modifications such as resoling, can be done and allow the sandal to continue fulfilling its function. Shoe modifications are another way that Canadian Certified Pedorthist can help treat conditions/deformities and ensure the proper fit of footwear. Spot stretching, adding arch and metatarsal support or adding a lift are a few examples of common modifications that can be completed. A couple of great sandal options to consider are Sole and Cambrian. Sole is a brand of "flip flop" style sandals that we carry at Healthy Steps. These sandals are cool and comfortable and have an anatomical shape for natural toe splay and a metatarsal pad. We also carry a large selection of Cambrian sandals that provide the ultimate in comfort and support; Cambrian sandals have supportive removable foot beds that can be removed to accommodate your custom orthotics. Contact us to learn more. ### The Benefits of Using Rock Tape Getting back into a sport or activity after the long winter? Training for a charity run or walk? Rock tape can provide the relief you are looking for to stay in the game. Convenient to carry, easy to apply, and powerfully effective in its results, kinesiology tape is commonly used for plantar fasciitis, Achilles tendonitis, knee pain, and other overuse injuries. RockTape helps promote healing by restoring natural blood flow from tendons to muscles; it is one of the great products we use to help our clients stay mobile and active. RockTape is a unique kinesiology sports tape that features a wave pattern which runs the length of the tape, mimicking the Myofascial Layer just under the skin. An added bonus, it’s latex-free! RockTape helps support your body while allowing a full range of motion. When applied to stretched skin it decompresses the pain receptors below lymph vessels and blood vessels. As an effective tool to help decrease pain it decompresses tissue and provides a stimulus that improves body awareness and alignment. You may have seen it on our athletes at the Olympics helping them to perform at their best. Use RockTape at the initial start of ligament instability and muscle soreness-fatigue due to overuse or tendon strain. We have been using RockTape in the clinic for over 2 years and are still amazed at the relief our clients have after they are taped. This is a great recovery product option to use while waiting for your orthotics to be made or in conjunction with other treatments. Although it may have started out in the sports community with athletes it is used for all ages and activity levels so don’t hesitate to come into the clinic so we can show you how it works and how you can apply it yourself. ### What Diabetes Means for Your Feet Diabetes is a complicated disease that implicates the whole body and that could lead to severe complications if left untreated. As it is becoming more prevalent amongst Canadians, it is important to be educated on the subject, which will help prevent the progression of any of its possible complications. The estimated Canadian pre-diabetes prevalence (age 20+) and diabetes prevalence are of 5.7 million and 3.4 million, respectively. These numbers are expected to rise to 5 million and 6.4 million as indicated by Diabetes Canada [1]. Diabetes can lead to reduced sensation and poor circulation in the lower limbs. When no care is devoted to theses consequences, further complications may present themselves, such as wounds and foot ulcers. Because the healing process is compromised by the disease, its influence on the wounds and foot ulcers could lead to worse outcomes, such as amputations. Foot ulceration affects an estimated 15-25% of people with diabetes. One-third of amputations in 2011-2012 were performed on people reporting a diabetic foot wound [1]. As stated by the Pedorthic Association of Canada, the Canadian Diabetes Association recommends that all individuals who have diabetes have their feet examined by a doctor as well as get screened for neuropathy and circulatory deficiencies every year. There are many other Healthy Steps a person living with diabetes can take to help ensure proper foot health: Footcare [2] • Visually inspect your feet daily. Be alert for redness, swelling, broken skin, sores or bleeding. See your doctor immediately if any of these problems arise • To protect your feet from injury, wear your shoes indoors and outdoors • Wash your feet with soap and warm water every day, but do not soak them • Avoid heat pads or hot water bottles even though your feet might get cold easily. With a lack of sensation it is easy to burn your feet if the water is too hot • Avoid socks with heavy seams as they can irritate the skin which can lead to breakdown or ulceration • Avoid tight constrictive socks and clothing that can limit blood flow Shoe Selection [2] • Have your shoes professionally fitted by a trained specialist such as a Canadian Certified Pedorthist • Select footwear with the following features: soft upper with minimal seams; deep, wide toe boxes; firm but cushioned soles; removable insoles; strong heel counters; and rockered soles • Lace up shoes offer a versatile fit and should be used if possible. However, if tying laces is difficult select footwear with Velcro closures • Avoid slip-on and restrictive footwear such as high heels with pointed toes or shoes that are narrow in style as they depend on a tight fit to stay on the foot • When purchasing shoes, remove the insole and stand on it. If your foot overlaps any area, the shoe is too narrow or too short for your foot • Make sure there is a full finger width between the end of your longest toe and the end of your shoe • Avoid seams over the toe area of your shoes as seams resist stretching and create bumps that can rub against your skin and cause it to break down or ulcerate • If you have a problem with lower limb swelling, talk to your Pedorthist about graduated compression stockings to help control the swelling and improve the fit of your shoes over the course of a day How can Pedorthists help? Off-the-shelf or custom foot orthoses, specialty or custom footwear, footwear modifications to aid in pressure unloading or to improve mobility, various "pressure unloading" devices to help with wound healing, speciality diabetic socks, and compression hosiery. [1] http://www.diabetes.ca/how-you-can-help/advocate/why-federal-leadership-is-essential/diabetes-statistics-in-canada [2] Pedorthic Association of Canada - Diabetic Foot Care https://www.pedorthic.ca/foot-health/diabetes/ --- With the online shopping trend becoming more common and the loss of some valuable footwear stores, it's important for a person living with diabetes to get fitted properly with footwear before the purchase. ### Bunions? How to Avoid Pain and Surgery A bunion refers to a bump or enlarged thickening located on the large joint of your big toe. Bunions are a common foot problem affecting more women than men and can develop at an early age or later in life. Depending on how they develop some bunions may not be painful. They usually grow in size and progressively get worse causing pressure between the smaller toes often causing the toes to deform and cross over one another. Although we are sometimes more concerned about the unpleasant appearance and not being able to wear certain shoes they can cause more serious issues if left untreated. If painful and left untreated, bunions can lead to decreased activity and result in painful complications such as hammertoes, corns and sores that could become infected. Although ill fitting shoes such as high pointed heels can be a major contributing factor to the cause and irritation, most bunions are caused by your genetics, faulty foot mechanics (flat feet or feet that roll inwards), Arthritis or trauma. If you have developed a bunion that is causing you pain and affecting your daily life there are many options that should be explored before thinking about surgery. Some non-invasive treatments and products include wearing well-fitting and appropriate footwear, custom or over-the-counter foot orthotics, custom or gel toe spacers/separators and shoe modifications. When shopping for shoes get professionally fitted and measured to find shoes that are comfortable and wide enough to provide ample toe room. Modifications can be made to your shoes to reduce pressure on the bunion and accommodate the bump, such as spot stretching and rocker soles to limit excessive movement through your big toe joint. Foot orthotics can be specifically designed to discreetly fit into your shoes to help reduce pressure on the bunion and address faulty foot mechanics. Toe spacers and separators can help align the toes and prevent irritation between them. Following a full biomechanical lower limb and gait assessment a Canadian Certified Pedorthist can recommend an appropriate bunion treatment program that meets your life style and activity level. This should reduce your pain while maintaining your activity level and ultimately avoid having a surgery. ### Shoe shopping should be done in-person, not online Online shopping is a wonderful time saving tool that continues to grow in popularity. The convenience of being able to order the products you need at any time of day or night and have them shipped directly to your door is invaluable. However, when it comes to footwear, online shopping is rarely a good decision. Wearing properly-fitted footwear is important for your comfort, mobility and overall well being. Ill-fitting shoes can cause numerous problems including bunions, hammertoes, blisters and ulcerations as well as balance issues. In addition to proper fit, wearing the right type of shoe for your individual foot and biomechanics, lifestyle and daily activities is important. Only a professional shoe fitter who is able to see and measure your foot and discuss your lifestyle with you can accurately recommend the most appropriate type and size footwear for you. Few people realize that our feet can change in size over time. As we age, our muscles and joints relax which can cause our feet to increase slightly in width or length. Aging, sports and lifestyle factors can also lead to the fat pads on the bottom of our feet becoming thinner and calluses, corns, bunions, hammertoes and other sensitive areas developing. All of these factors have a direct impact on the size and style of footwear you require. Having your feet professionally measured at least once a year is important as your shoe size may have changed even if your feet look and feel the same. Regardless of whether your feet have changed size, different brands of shoes fit differently. A size 7 may fit you perfectly in one brand of shoe but a 7.5 or 8 may provide the correct fit for another brand. You can only gauge a shoe's fit and comfort by trying it on and walking around in it. When you purchase shoes online, there is no opportunity to measure your feet accurately. Although some online retailers provide a sizing guide these are very general and cannot replicate in-personal, professional measuring. Compounding the sizing issue is the growing problem of vanity sizing. Like clothing manufacturers, some shoe manufacturers label larger products with smaller sizes which makes it very challenging to order the right size. Costly returns are another reason buying correct-fitting footwear online is difficult. As online shoe retailers are continually searching for ways to decrease returns, they are increasingly selling shoes that are marginally larger than the requested size. Shoes that are too tight are returned but shoppers tend to keep shoes that are too big and use insoles or thick socks to improve the fit. Fast fashion has driven the demand for offshore, mass-produced shoes. Although different populations have different shaped and sized feet, mass-produced shoes are created for universal sizes. The result is footwear that doesn't fit anyone well. When it comes to footwear, save online shopping for the pair of shoes you only plan to wear occasionally. For all of your everyday needs, visit a local shoe retailer in your community and have your feet properly measured. If you are experiencing ongoing foot pain, have mobility issues or are living with diabetes or arthritis, book a full assessment with a Canadian Certified Pedorthist. By Derek Gilmer, C. Ped (C), Ottawa, ON ## Pages ### Meal Planning Services Meal Planning Services Making healthy eating part of everyday life can feel challenging, especially when you're busy, managing a health condition, family life or unsure where to start. That's where personalized meal planning can help. I use the Eatlove meal planning platform to create a highly tailored Nutrition Prescription designed around your medical condition, health goals, food preferences, and lifestyle. While not every client needs a full meal plan, it can be a valuable tool for those who want extra structure and support in putting nutrition changes into action.  How Meal Planning Can Help Encourages healthy, balanced eating and greater variety in meals Saves time, money, and reduces stress around food choices Creates real long-term change in how you plan, prepare and shop for meals, cascading into lifestyle and behavioral health improvements Supports elimination diets or specific health goals (e.g., diabetes, heart health, loe FODMAP, fertility nutrition) My Approach Meal plans are never one size fits all. Instead, I use them as a practical support tool within your personalized nutrition counselling. Together, we'll adjust the plan as needed so it feels realistic, enjoyable, and sustainable because the best plan is the one you can stick with long-term. Call us today if you have questions on how the Meal plans work or if you would like to book. Book your consultation with Alia here ### Women’s Health Nutrition Women's Health Nutrition Nutrition is central to women's health, supporting hormones, reproductive health, and overall well-being. Research shows that the first 1,000 days of a baby's life from preconception through the first two years of life is a critical window where nutrition and lifestyle can positively shape lifelong health. Whether you are managing PCOS, diabetes, or endometriosis, or simply want to prepare your body for pregnancy, I offer personalized nutrition strategies to help optimize fertility and support a healthy pregnancy.  Areas I Support Polycystic Ovary Syndrome (PCOS): Supporting insulin sensitivity and helping manage symptoms such as irregular cycles, cravings, and weight changes. Fertility, Preconception & Prenatal Nutrition: Optimizing nutrition to support ovulation, egg quality, and IVF outcomes, while promoting a healthy pregnancy. Perimenopause & Menopause: Providing guidance to ensure balanced nutrition and overall well-being through these life stages. My Approach I take a practical, science-based approach tailored to each woman's unique needs and goals. Together, we create a nutrition plan that: Supports hormone balance, healthy cycles, and create a nourishing environment Improves energy, digestion, and overall wellness Review and make recommendations of supplements if needed Provide realistic lifestyle strategies you can sustain long-term Includes, when helpful, customized meal ideas using EatLove meal planning software Why Work with a Dietitian? Women's health can be complex, and with so much "food noise" out there it's easy to feel overwhelmed.  As a Registered Dietitian, I provide clear, science-based guidance to help you feel confident in your nutrition choices in whatever stage of life you are in.  Your fertility and health journey deserves guidance and care. I'm here to help you nurture your body and build the best foundation for lifelong wellness. Book your consultation with Alia here, or you can call us today if you have questions about our packages or couples' sessions. Download your Free Fueling for Fertility recipe booklet Sign up now to get your free recipe booklet delivered straight to your inbox! Your name Your email ### Digestive Health Nutrition Digestive Health Nutrition Your digestive system impacts far more than just your stomach, it affects your energy, mood, and overall well-being. When it's not working properly, daily life can feel uncomfortable and overwhelming. Areas I Support Irritable Bowel Syndrome (IBS) Diverticulosis Inflammatory Bowel Disease (Crohn's, Colitis) IBD Celiac Disease & gluten sensitivity Acid reflux, bloating, constipation, diarrhea My Approach There's no one-size-fits-all solution for digestive health. I take the time to understand your unique history and use evidence based strategies like identifying food triggers and therapeutic diets (including low FODMAP). To make meal planning easier, I use EatLove meal planning software when needed to provide recipes and meal ideas, especially during the food elimination phase-so you feel supported with practical, enjoyable options. My goal is to help you find relief and long-term balance with a plan that fits your lifestyle. Why Work with Alia? Online advice can be confusing and conflicting. As a Registered Dietitian with advanced training in digestive health, I provide evidence based, safe, personalized nutrition care to help you move forward with clarity and confidence. Book your consultation with Alia here ### Nutrition Counseling Nutrition Counseling Nutrition is one of the most powerful tools for supporting health and well-being. Whether you are managing a chronic condition, working toward specific health goals, or simply wanting to feel better in your day-to-day life, individualized nutrition counselling can make a real difference. With extensive experience in clinical nutrition and as a Certified Diabetes Educator (CDE), I provide personalized support that is both evidence-based and practical for everyday living. Areas I can support patients with Diabetes (Type 1, Type 2, Prediabetes) Heart Health - lowering cholesterol, improving blood pressure, and supporting overall cardiovascular wellness Plant-based diets-ensuring adequate nutrition Weight Management & Metabolic Health: sustainable approaches to reduce risk factors and support long-term health My Approach My goal is to help you make nutrition simple, realistic, and sustainable. Together, we will: Build a nutrition plan tailored to your health needs, lifestyle, and preferences Collaborate with your healthcare team to ensure your nutrition plan supports your overall care Focus on long-term habits that improve health and quality of life-not quick fixes Why Work with a Dietitian? There is a lot of nutrition information out there, and it can feel overwhelming to sort through what's accurate and what will truly work for you. It's not a one-size-fits-all all approach!  As a Registered Dietitian and Certified Diabetes Educator, I provide clear, evidence-based guidance to help you feel confident in your choices and supported throughout your health journey. Ready to Get Started? Book your consultation with Alia here ### Plantar Fasciitis Plantar Fasciitis Plantar Fasciitis is one of the most common causes of foot pain and it affects people of all ages. Usually, the pain is worse after rest and inactivity, so you are likely to experience pain first thing in the morning or after sitting down for an extended period. In many cases, after the foot has had time to loosen up and the muscles are warmed up, the pain will fade away. However, in more serious cases, the pain may be consistent throughout the day. There are a number of factors that cause Plantar Fasciitis and often, custom orthotics can help to alleviate the problem.  What Causes Plantar Fasciitis? Plantar Fasciitis is normally caused by strain on the fascia. The fascia is a web of connective tissue that connects from the heel to the front of the foot and provides support as you walk. It can become strained and inflamed, and this is known as Plantar Fasciitis. When the fascia is chronically strained and inflamed and the structure has degenerative changes it is called Plantar Fasciosis.  There are several reasons why fascia becomes strained in the first place. Trauma and bruising to the bottom of the foot, caused by high-impact activity or an injury of some kind, can lead to Plantar Fasciitis. Excess weight also puts more pressure on the base of the foot and causes the fascia to become inflamed. However, more often than not, it is due to issues with the arches and mechanics of the foot or the Achilles tendon. Flat feet and high arches (overpronation and supination) affect the way that weight is distributed over the base of the foot and put extra weight on the fascia, leading to stress and inflammation. People tend to change their walking patterns to reduce the pain but this only makes the problem worse.  Tightness in your calf muscles and the Achilles tendon (the tendon that connects your calf muscles to your heels) can also cause Plantar Fascia pain.  How To Prevent Plantar Fasciitis There are some simple ways to prevent Plantar Fasciitis. If you engage in a lot of high-impact activity, it is important to wear good quality footwear that offers you the right support. Warming up properly and doing some basic stretches to loosen the achilles tendon and the fascia in your foot can also help.  If you are carrying extra weight, a healthy eating and exercise program to reduce your weight will also prevent excess strain on the fascia. Since Plantar Fasciitis is a build up of excessive inflammation it may be caused by other disorders including rheumatoid arthritis. You may want to consult with a dietitian to learn which foods may cause excessive inflammation so you can avoid them. However, if the pain is caused by issues with your arches, you may need specialist custom orthotics to help.  How Can Plantar Fasciitis / Fasciosis Be Treated?  Finding ways to correct overpronation and supination is key to treating Plantar Fasciitis and using custom orthotics is the best way to do this. Using 3D mapping technology or plaster casting, we can create an accurate cast of your foot. We will then use this footprint to design custom orthotics that fit your foot perfectly and correct issues with your arches. This can eliminate pain caused by Plantar Fasciitis and allow the structure to heal. Physical therapy is also recommended to help facilitate the healing process. Along with specifically designed custom orthotics and supportive footwear, the Healthy Steps Pedorthists will teach you how to stretch, ice and apply kinesiology tape to aid in the healing process.  If you are concerned about foot pain, get in touch with Healthy Steps to discuss how custom orthotics could help you.  ### Spinal Pain Spinal pain is tricky to deal with and can have a serious effect on one's life. If you suffer from lower back pain, then you could be dealing with an array of different issues. Some may then affect other areas of your body and other problem points. It's a complicated area of your anatomy and something that requires a lot of care. Your lower back can take a lot of damage, so you need to ensure that you're not putting too much pressure or too much of a burden on it. Everyday activities and sporting instances can contribute to lower back pain and sciatica.  Lower Back Pain Lower back pain is quite literally a pain in the lower area of the back. It can be a general unpleasant feeling that spreads across the entire lower back, but it can also be specific to one particular area. Lower back pain typically is broken down into two categories: chronic and acute lower back pain.  Chronic lower back pain is an ache or pain that lasts longer than three months. Acute LBP is a pain that begins after a significant event. You'll usually head to your Doctor after feeling this negative sensation to avoid any further issues. This kind of event could be caused by lifting a heavyweight or dealing with an impact injury.  Sciatica Sciatica pain is irritation, inflammation, pinching or compression of the sciatic nerve in the lower back. It is not specifically a diagnosis of one particular problem. It is, however, a symptom of a multitude of lower back issues. Sciatic pain will usually include numbness, tingling, or pain that stems from the lower back and runs down the back of the leg(s). Leg Length Discrepancy Some individuals may have one leg longer than the other (Leg Length Discrepancy). This can be assessed and measured during a detailed assessment with one of our Canadian Certified Pedorthists. They will determine if it is a structural or functional difference and can make recommendations on how to best treat it. If it is a significant difference this can be a major contributing factor to your lower back or hip pain. Custom lifts can be prescribed by your Doctor to help balance your pelvis and can greatly reduce back pain. Custom lifts can be designed to fit into footwear, applied to an orthotic or with a larger difference can be built into the outer sole of your footwear. These footwear modifications can make all the difference when dealing with a significant structural leg length discrepancy. Orthotics And Lower Back Pain Foot orthotics help out a variety of conditions all over the body. Lower back pain can have so many different causes, Healthy Steps can provide a detailed assessment of your lower limb to determine if custom-made foot orthotics can help provide better alignment and comfort. They have been shown to improve pain scores from a wide variety of different accounts. Depending on your foot mechanics, our foot orthotics can be used to control actions of the foot that will then move up the leg and towards the lower back. This can, in turn, help out the knee and the rest of the leg and lower back. Walking is strongly encouraged with those who suffer from lower back pain. Custom orthotics can improve your gait, making walking more comfortable and helping to improve your overall mobility. Custom foot orthotics will also significantly reduce the impact on the joints which has a positive knock-on effect regarding lower back pain going forward.  The foot support that custom orthotics provide will cushion the heels, toes, and the overall foot - this will provide relief from discomfort and pain that the lower back has to deal with. Your feet will be analyzed and a custom-made product will be created to suit your personal needs. Get in touch with Healthy Steps today to learn more. ### Plantar Fasciitis Plantar Fasciitis Plantar Fasciitis is one of the most common causes of foot pain and it affects people of all ages. Usually, the pain is worse after rest and inactivity, so you are likely to experience pain first thing in the morning or after sitting down for an extended period. In many cases, after the foot has had time to loosen up and the muscles are warmed up, the pain will fade away. However, in more serious cases, the pain may be consistent throughout the day. There are a number of factors that cause Plantar Fasciitis and often, custom orthotics can help to alleviate the problem.  What Causes Plantar Fasciitis? Plantar Fasciitis is normally caused by strain on the fascia. The fascia is a web of connective tissue that connects from the heel to the front of the foot and provides support as you walk. It can become strained and inflamed, and this is known as Plantar Fasciitis. When the fascia is chronically strained and inflamed and the structure has degenerative changes it is called Plantar Fasciitis.  There are several reasons why fascia becomes strained in the first place. Trauma and bruising to the bottom of the foot, caused by high-impact activity or an injury of some kind, can lead to Plantar Fasciitis. Excess weight also puts more pressure on the base of the foot and causes the fascia to become inflamed. However, more often than not, it is due to issues with the arches and mechanics of the foot or the Achilles tendon. Flat feet and high arches (overpronation and supination) affect the way that weight is distributed over the base of the foot and put extra weight on the fascia, leading to stress and inflammation. People tend to change their walking patterns to reduce the pain but this only makes the problem worse.  Tightness in your calf muscles and the Achilles tendon (the tendon that connects your calf muscles to your heels) can also cause Plantar Fascia pain.  How To Prevent Plantar Fasciitis There are some simple ways to prevent Plantar Fasciitis. If you engage in a lot of high-impact activity, it is important to wear good quality footwear that offers you the right support. Warming up properly and doing some basic stretches to loosen the Achilles tendon and the fascia in your foot can also help.  If you are carrying extra weight, a healthy eating and exercise program to reduce your weight will also prevent excess strain on the fascia. Since Plantar Fasciitis is a build-up of excessive inflammation it may be caused by other disorders including rheumatoid arthritis. You may want to consult with a dietitian to learn which foods may cause excessive inflammation so you can avoid them. However, if the pain is caused by issues with your arches, you may need specialist custom orthotics to help.  How Can Plantar Fasciitis / Fasciosis Be Treated?  Finding ways to correct overpronation and supination is key to treating Plantar Fasciitis and using custom orthotics is the best way to do this. Using 3D mapping technology or plaster casting, we can create an accurate cast of your foot. We will then use this footprint to design custom orthotics that fit your foot perfectly and correct issues with your arches. This can eliminate pain caused by Plantar Fasciitis and allow the structure to heal. Physical therapy is also recommended to help facilitate the healing process. Along with specifically designed custom orthotics and supportive footwear, the Healthy Steps Pedorthists will teach you how to stretch, ice and apply kinesiology tape to aid in the healing process.  If you are concerned about foot pain, get in touch with Healthy Steps to discuss how custom orthotics could help you.  ### Shin Splints Shin Splints Medial Tibial Stress Syndrome, more commonly known as shin splints, is a common problem that causes pain after running or walking. It happens when the shinbone and the tissues that connect it with the muscles become inflamed. This leads to a lot of pain in the lower legs, which is worse when you are active. A lot of different things can cause shin splints and although overuse and heavy impact can be a factor, many underlying issues may need to be treated using custom orthotics.  What Causes Shin Splints? Shin splints happen when excess stress is put on the shins and connective tissues, which is why it is common in people that do a lot of high-intensity exercises, like running. However, certain people are more prone to shin splints due to abnormalities with the mechanics and anatomy of their feet.  People with flat feet suffer from overpronation, which is when the foot falls inwards as you walk or run. This creates more impact on the shins and increases the chances of shin splints. People with weak ankles, hips, and core muscles are also more likely to develop shin splints because most of the impact is absorbed by the lower legs.  Bad shoes that don't fit properly or offer enough support will also cause damage and inflammation to the shins.  How To Prevent Shin Splints If you develop shin splints due to overuse and high-impact exercise, there are some simple ways to prevent them. Resting when you start to notice the pain is important, and you should always make sure to wear the appropriate footwear for your foot type and activity. Stretching properly before and after exercise will help to prevent shin splints too.  When you do get shin splints, you can ice them and take anti-inflammatory painkillers to reduce the pain while they heal. However, if it becomes a consistent problem, you must find ways to treat the underlying problems that are making you more prone to shin splints in the first place.  How Can Shin Splints Be Treated? Simple preventative measures can help to avoid shin splints and heal them faster but custom orthotics can help address the root of the problem and provide a long term solution. Managing problems like overpronation and other problems with the way that you walk can help to reduce pressure on the shinbone and the surrounding tissue. Custom orthotics will support the arches in your feet so they do not flatten and the foot does not roll inwards. Certain sections can be designed to offer support and redistribute the weight over the base of your foot so the impact of walking and running is absorbed equally. Well-designed custom orthotics will help provide optimal alignment and allow your body to function more efficiently.  We will use our 3D laser mapping software to track the surface of your foot and build a detailed image or we can skillfully manually cast your foot. This will then be used to design custom orthotics that are unique to the base of your foot. By providing the support that you need, these orthotics can prevent common issues like shin splints and help increase performance.  If you experience a lot of pain in your shins, get in touch with Healthy Steps today to find out more about how custom orthotics could help you.  ### Patellofemoral Syndrome Patellofemoral syndrome is a condition that causes pain around and behind the knee cap. It is often called 'runners' knee' as it is usually caused by activity. Although common in runners, it can also be caused by walking up steep hills and stairs regularly. Many people also experience an increase in pain when sitting for long periods or squatting down.  There are a number of issues that factor into Patellofemoral syndrome and although the symptoms can be eased with the use of ice and rest, more severe cases may require physical therapy and custom orthotics to correct the problem.  What Causes Patellofemoral Syndrome? Patellofemoral syndrome can be caused by running and other high-impact activities because overuse puts a lot of stress on the joints and causes pain. However, other factors increase the risk of developing this problem. People with overpronation or flat feet are more likely to experience pain around the knee cap. When walking or running, the foot rolls inward and the arch flattens out. This puts extra pressure on the ankle, heels, arches and knee, often leading to patellofemoral syndrome. Similarly, supination, when the foot rolls outward due to high arches, can cause the same problem.  If you have an issue with overpronation or supination, you are more likely to develop patellofemoral syndrome when running or walking up steep hills and stairs.  In some cases, people also experience pain due to muscular issues because their muscles are not providing enough support and the impact is absorbed by the knee.  How To Prevent Patellofemoral Syndrome There are a few simple ways to prevent patellofemoral syndrome due to overuse. Stretching and warming up gradually before the high-impact activity is important. You should also increase the intensity gradually as fast changes in speed and impact can cause extra stress on the knee joint.  Improving strength in the hip abductors and quadriceps can also provide more support and take pressure off the knee joint. However, if the problem is caused by alignment issues in the feet, specific treatments are required.  How Can Patellofemoral Syndrome Be Treated? If you experience knee pain due to overuse, rest and ice are often enough to reduce the inflammation and deal with the pain. However, if the problem is due to overpronation or supination, the pain will be consistent and it will get worse whenever you run or walk. Physical therapy and exercises to improve form can help to correct the issue in some cases, but custom orthotics are often more effective if the problem is stemming from the mechanics or alignment of your feet and lower limb.  Shoe inserts can help with flat feet or high arches, but it is important that they are specifically designed for your feet or they will not be as effective. 3D scanning technology or skillful casting can be used to create an accurate picture/model of your foot. Custom orthotics can then be designed based on this cast. Using these custom orthotics will correct the overpronation or supination problem and help prevent patellofemoral syndrome. Compression knee sleeves/braces or straps can also help relieve the issues and help increase mobility. If you are concerned about the patellofemoral syndrome, get in touch with Healthy Steps and we can develop a treatment plan that may include custom orthotics. ### Metatarsalgia Metatarsalgia Metatarsalgia is a term used to describe pain in the front of the foot, around the area where the metatarsal bones are. The symptoms can include the following: pain and tenderness in the ball of the foot, the sensation of walking on a small stone, shooting pains, burning sensation, numbness, pins and needles and painful calluses. There are many different types of metatarsalgia depending on the structures involved. These include; Plantar Capsulitis, Flexor Tenosynovitis, MTP joint Synovitis, Freiberg's Disease, Morton's Neuroma and Metatarsal Stress Fractures. There are a number of reasons why people develop Metatarsalgia and it can be treated effectively with the use of custom orthotics and well-fitting footwear to correct biomechanical issues in the foot and offload high-pressure points.  What Causes Metatarsalgia?  A high-impact activity like long-distance running can increase the chances of developing Metatarsalgia because the ball of the foot is absorbing a lot of impacts over an extended period. This problem is made worse if you don't wear appropriate shoes to accommodate your foot type and absorb the impact. In some cases, people develop small stress fractures, which increase the pain. Shoes fitting too small or too large can cause the problem or make it worse, it's crucial to have the flex point of the shoe lined up with your foot.   Even when not engaging in high-impact exercise, poorly fitting shoes can lead to extra pressure on the metatarsals. This is a common issue in women that wear high heels. Certain foot shapes can also lead to Metatarsalgia. People that have high arches often experience pain in the ball of the foot because their foot shape affects how weight is distributed. More pressure is put on the metatarsals instead of being spread evenly across the base of the foot, causing excess stress. Having a second toe that is longer than the big toe also causes more weight to be shifted towards the metatarsals. People who overpronate and have a lower arch foot type can also develop metatarsalgia. Other causes include systemic inflammatory arthritis, nerve entrapment or other systemic diseases.   How To Prevent Metatarsalgia Choosing the right footwear is key to preventing Metatarsalgia. When exercising, it is important to wear supportive shoes to reduce pressure on the ball of the foot. If you experience regular pain and you wear high heels, you should also consider changing your footwear. Making sure that your shoes fit correctly is also important.  Weight can also be a factor here, so it is important to maintain a healthy weight and take the pressure off your feet. Practicing toe strengthening exercises and balancing exercises can help strengthen your feet so they will be less vulnerable to injury.   However, if the Metatarsalgia is caused by high arches or other differences in foot shape, specialist treatments may be required to correct the problem and offer improved support and function.  How Can Metatarsalgia Be Treated? One of the best ways to manage Metatarsalgia is to use custom orthotics to offload and better distribute weight across the metatarsals and to help make your feet function more efficiently. In people that have high arches, for example, supportive inserts can redistribute weight in the feet evenly and prevent excess pressure on the metatarsals. Specific strengthening and balancing exercises are prescribed to help strengthen the intrinsic or small muscles around the metatarsals and foot in general.  By using the latest in 3D laser scanning technology or skillful casting, we can create an accurate image/cast of your feet. This can then be used as the basis for designing custom orthotics to support your foot in the right way and redistribute weight. Giving the right support to the muscles, bones, and tendons in your foot and allowing your foot to function more efficiently can help strengthen and heal the affected area. The use of custom orthotics is one of the best ways to give long-term relief from Metatarsalgia. Although basic shoe inserts may offer some relief by providing extra cushioning, custom options that are designed specifically for your feet are more effective.  If you are concerned about pain in the ball of your foot, get in touch with Healthy Steps today and we can start the process of designing custom orthotics to provide long-term relief.  At Healthy Steps, we start with a comprehensive assessment to determine how to best manage and relieve your Metatarsalgia. ### Knee Pain Knee pain can be very unsettling in life. It's also a lot more common than perhaps we'd like. For some, the issues are minor and will not require much treatment. Others may be dealing with genuine, long-lasting, chronic knee pain.  There is often a reason behind knee pain and a specialist will likely need to take a look. This is especially necessary if it's a significant issue and plaguing your daily life. There are many different ways of fixing knee issues and knee pain - one of which is custom-made orthotics. By addressing foot abnormalities and lower limb biomechanical faults with custom orthotics your knee will be better aligned and help provide better function. At Healthy Steps, we also assess and fit knee braces that can provide long-lasting relief or help in the healing process. We can help determine which one is best for your knee issue and lifestyle. Ligament Damage Ligament damage is extremely significant and can leave you without the ability for months - depending on how severely it was hurt. You can experience lateral, anterior cruciate, or medial ligament damage. These will all result in pain, swelling, bruising, and instability. They're very common in sporting activities and the professional sports world. This type of injury may require surgery, physical therapy and often a prescribed custom or over-the-counter ligament knee brace.  Meniscus Tear The knee has two menisci - one on the inside and one on the outside of the knee. They typically work as shock absorbers and stabilizers of the joint. They nourish the knee and provide it comfort and safety. If you tear your meniscus, you're going to be dealing with quite a significant bit of pain for a short while. You'll deal with swelling, too. The joint will likely lock in place a lot once it has been damaged. Knee braces are generally prescribed to help stabilize the knee and help with recovery.  Osgood-Schlatter's Condition This is a growing pain that affects the knee. Whenever children have issues with their knees, this is always the most likely culprit. It happens to children between ages 9 and 16 as part of their growth spurt. A little swelling and tenderness are what you may be dealing with.  Iliotibial Band Syndrome ITB is a cause of knee pain in runners. It's a band of tissue that begins at the pelvis and ends a little below the knee, running down the outside of the thigh. When damaged, one will feel a little sting above the knee. This can then lead to quite a painful swelling as it rubs over the outside of the knee bones. While it's common for runners, it's also common for pregnant women and sometimes affects the elderly.  Patello-Femoral Syndrome This is quite a painful sensation around the kneecap. It will typically be when actual fraying and damage happens to the underlying patellar cartilage. It mainly happens with activity and will be exacerbated when heading up or down steps/hills. The causes of this tend to be flat feet, high-arched feet, and muscular issues. Physical therapy is prescribed as well as orthotics. In addition to controlling the mechanics of the foot, a patella-femoral knee strap or brace is often recommended to help stabilize the knee and allow for better function. Chondromalacia Patella This is an irritation behind the kneecap. Whenever you have kneecap pain, this is usually the cause. It's often called 'runner's knee.' Typically, your kneecap will glide smoothly on the knee joint when the knee bends. In this case, the kneecap will rub on one side of the joint and the bone becomes extremely irritated. Women tend to suffer from this condition more than men due to anatomical differences. Compression-based knee braces specifically measured and fitted can help reduce the pain. At Healthy Steps, we work towards the best solution to ease your knee pain. Contact us to learn more about our knee pain solutions. ### Hallux Rigidus Hallux Rigidus is a term used to describe a stiff big toe. It is a form of arthritis that occurs when cartilage in the joint that connects your big toe to your foot degenerates. The space in the joint narrows and the toe feels very stiff. As the condition progresses, you may experience pain and inflammation around the joint and it tends to be worse in cold, damp weather. Some people also develop hard lumps and bone spurs on the top of the big toe.  When people are suffering from Hallux Rigidus, they tend to limp or change their walking patterns and this can cause pain in the ankles, knees, and hips. Many factors increase the chances of developing Hallux Rigidus and often, custom orthotics and supportive footwear are the best options for dealing with it. What Causes Hallux Rigidus? Hallux Rigidus can affect anybody but it tends to affect people between the ages of 30 and 60. It is also more common in women than men. Overuse is a common risk factor and people that place a lot of stress on the joint through repetitive movements like squatting, or high-impact activities like running will develop a stiff toe joint.  Differences in the structure and shape of your foot can also lead to Hallux Rigidus. Certain abnormalities like a long or elevated first metatarsal bone. If somebody else in your family has Hallux Rigidus, you may be more likely to have the same problem because you have inherited their foot shape.  How To Prevent Hallux Rigidus There are some simple things you can do to prevent and manage Hallux Rigidus at home. Wearing well-fitted shoes with a stiff rocker sole will stop your toe from bending too much, so you can preserve the cartilage in the joint. Soaking your feet in warm and cold water can also help to relieve the pain.  However, dealing with problems in the structure of your foot and making sure that you have the right support is key if you want to manage Hallux Rigidus.  How Can Hallux Rigidus Be Treated? In severe cases, surgery can be used to treat Hallux Rigidus. There are several procedures designed to resurface or even replace the joint. However, before resorting to surgical procedures, you should consider how custom orthotics can help to manage the problem. If you have an abnormally shaped foot, standard footwear will not give you the support you need and problems like Hallux Rigidus are made worse. Specifically designed Custom orthotics can provide the support you need and redistribute weight evenly over the foot. This can help prevent many different foot issues, including Hallux Rigidus.  We start by using state-of-the-art 3D laser scanning tools to map the foot or we skillfully take a cast. We can then design custom orthotics to give support and extra cushioning where you need it. Where Hallux Rigidus is concerned, custom orthotics will be designed to improve the range of motion in the joint and prevent stiffness and pain.  If you are concerned about stiff joints in your big toe, get in touch with Healthy Steps to learn more about how our custom orthotics can help.  ### Hammer and Claw Toes Hammer and Claw Toes Hammer and claw toes are two examples of common toe deformities. They can lead to excessive pain and make it difficult to find footwear that is comfortable and supportive. People with this condition also experience pain in the toes and the ball of the foot and may develop corns and calluses (hard skin growths on the top of the toe or bottom of the foot). There are several different causes and treatments but often, the best way to deal with the problem is with the use of custom orthotics and extra depth/width footwear.  Each of your smaller toes is made up of three bones with joints connecting them. When these joints are bent out of shape, this creates hammer and claw toes. A hammertoe refers to a toe with the first joint bent upward and the middle joint bent downward. A claw toe occurs when the first joint is bent upward and both the middle and end joints are curled downward. In both cases, the knuckle of the toe is raised and rubs against the top of the shoe, causing a lot of discomfort.   What Causes Hammer and Claw Toes? In many cases, people develop hammer and claw toes because their shoes are too tight-fitting. When there is not enough space in the front of the shoe, the toes are forced backward and the joints become deformed. Many people have a second toe that is longer than their big toe, and this makes them more likely to develop problems with hammer and claw toes if they wear ill-fitting shoes.  Other issues with the feet can also lead to hammer and claw toes. For example, people with Bunions tend to have a big toe that angles inwards and puts pressure on the second toe. Claw toes are also very common in people with high arches because it causes an imbalance in the muscles of the toe. Muscle tightness, especially calf tightness can lead to claw toes. Some neurological conditions can also cause hammer and claw toe deformities.  How To Prevent Hammer and Claw Toes Finding comfortable footwear that fits correctly is important if you want to prevent hammer and claw toes. If you are concerned about this problem, try to avoid pointy shoes that don't have much room towards the front of the foot. Look for footwear with extra depth and soft leather uppers with minimal seams or patterning on the top.  However, if you have high arches or other foot issues like Bunions, it's important to address those problems so they do not cause hammer and claw toes.  How Can Hammer and Claw Toes Be Treated? There are a few ways that custom orthotics and modified footwear can treat hammer and claw toes. Specialist footwear can allow for extra space so the pressure is taken off the toes and they can naturally return to their original position. Gel toe spacers, props and protectors may be helpful to reduce rubbing and friction from other toes or shoes. Specific strengthening and stretching exercises are also recommended. In situations where high arches, Bunions, and other foot problems are the underlying cause of the hammer and claw toes, custom orthotics are an excellent solution. Using 3D laser scanning tools, or by manually casting we can map your foot shape and design custom inserts to give your foot extra support. This accommodates difficulties with foot shape and can help prevent and manage many foot issues, including hammer and claw toes.  Get in touch with Healthy Steps today to learn more about how custom orthotics and orthopedic footwear could help you with your foot health.  ### Hip Pain There are many different types of hip pain and often, the pain doesn't originate in the hip itself. The issue is usually with the hip joint and the pain can be in the groin or down the side of the leg. Problems with the hip can also lead to pain elsewhere in the body, like the lower back or lower legs, ankles, and feet.  People often make the mistake of assuming that hip problems always originate in the hip, but that is not the case. In fact issues in the feet and ankles, for example, can lead to extra stress on the hip joint.  Different Types Of Hip Pain Many conditions can lead to hip pain and they are caused by several factors.  Bursitis  The tendons and ligaments in the hip are surrounded by a fluid sack called a bursa. This prevents friction in areas where the bone comes into contact with the tendons and ligaments. Many people that suffer from hip pain have a condition called Bursitis, which is caused by inflammation of the bursa.  Osteoarthritis Osteoarthritis is the most common form of arthritis and is often the cause of hip pain. When the cartilage at the end of the bones wears down, the bones rub together, causing a lot of pain. Osteoarthritis can affect any joints in the body but it is very common in the hips.  Tendinitis  The tendons that attach the muscles to the bones can become inflamed, leading to hip pain. In many cases, this is due to overuse and repetitive movements that put stress on the hips.  What Causes Hip Pain? Hip pain occurs for a number of different reasons and the conditions that are listed above are made more likely by certain factors.  Heavy impact on the hip joints, caused by exercise or repetitive movements, causes a lot of wear and tear, which can develop into more serious issues like Tendinitis or Bursitis. Muscle imbalance and tightness is often the main contributor to hip pain. This problem is exacerbated in people that have difficulties with the shape or mechanics of their feet.  Overpronation and supination are often one of the root causes of damage to the hip. If you have flat feet, your foot will roll inwards when you walk and this is known as overpronation. Supination, on the other hand, is caused by high arches making the foot roll outwards. Both overpronation and supination put extra stress on the hip joints and increase the chances of hip pain.  How Can Hip Pain Be Prevented? Managing the level of impact that your joints sustain is the best way to prevent hip pain and custom orthotics are one of the best ways to do that. Custom inserts can be used to improve the alignment of the legs in people who have high or low arches and suffer from supination and overpronation when walking or running. Core strengthening exercises are important to help gain stability around the hip along with specific stretches to gain more flexibility.  Healthy Steps can examine your feet and use 3D laser scanning technology or manually cast your feet to design and manufacture specialist custom orthotics to help alleviate and prevent hip pain.  If you have any concerns about hip pain, contact Healthy Steps today and we can talk you through the process of having custom orthotics made.  ### Ankle Pain Any form of pain or discomfort in your ankles is referred to as ankle pain. An injury, such as a sprain, or a medical condition, such as arthritis, may cause this pain and may hinder your ability to balance or walk. Ankle pain mainly comes from injuries to the ankle or foot, but can occur through growing pains or too much weight being applied to the ankle and feet. Seeing a professional is the best way to have your ankle pain diagnosed and here at Healthy Steps, we can help with custom orthotics, Ankle bracing, Walking Air Casts, Orthopaedic Footwear and Footwear Modifications - Rocker Soles. Sprained Ankle Arguably the most common ankle injury, a sprained ankle is caused by rolling, twisting, or uncomfortably turning the ankle. The tough bands of tissue (ligaments) that hold your ankle bones together can be stretched or torn as a result of this. Ligaments aid in the stabilization of joints and the prevention of unnecessary movement. When ligaments are stretched beyond their natural range of motion, it results in a sprained ankle. The severity of a sprained ankle determines the course of treatment. While self-care and over-the-counter pain relievers can suffice, a medical examination may be required to decide how badly you've sprained your ankle and the appropriate treatment. You may require an Ankle Brace or Walking Aircast to stabilize the ankle and assist with recovery.  Achilles tendinitis Achilles tendinitis is an overuse injury to the Achilles tendon, which attaches the calf muscles in the back of your lower leg to your heel bone. Achilles tendinitis is most common in runners who have increased their run's speed or length unexpectedly. It's also popular among middle-aged people who only play sports on weekends, such as football or volleyball. Achilles tendon rupture A ruptured Achilles tendon affects the back of the lower leg. It often affects people who participate in outdoor recreation, but it can affect everyone. The Achilles tendon is a thick fibrous cord that links the back of your calf muscles to your heel bone. Your Achilles tendon will tear (rupture) completely or partially if you overstretch it. Gout (arthritis related to excess uric acid) Gout is a common and complicated type of arthritis that can hit anyone at any time. It's associated with extreme, intense pain, swelling, redness, and tenderness in one or more joints, most often the big toe, but can also appear anywhere, including the ankle. While gout symptoms come and go, there are ways to treat them and avoid flare-ups. Osteoarthritis (disease-causing the breakdown of joints) The most prevalent type of arthritis is osteoarthritis arthritis, and it affects millions of people around the world. When the protective cartilage that cushions the ends of your bones wears down over time, it triggers this problem. Although the damage to joints cannot be reversed, the effects of osteoarthritis may typically be controlled. Staying active, eating a balanced diet, and taking some medications can all help delay the progression of the disease and improve pain and joint function. Orthopedic Footwear or Modified Footwear with a Rocker Sole can help increase the range of motion at the ankle joint and help reduce pain while walking. Rheumatoid arthritis (inflammatory joint disease) Rheumatoid arthritis is a long-term inflammatory condition that affects more than the joints. The disorder can harm several body systems in some people, including the skin, eyes, lungs, heart, and blood vessels. Rheumatoid arthritis, unlike osteoarthritis, affects the lining of the joints, causing a painful swelling that can gradually lead to bone deterioration and joint deformity. Contact Healthy Steps, we can assess and recommend the best Ankle Brace, Custom Orthotic or Footwear for your ankle pain. ### Bunions Bunions Hallux Valgus, commonly referred to as a Bunion, is a condition that occurs when the joint in the big toe becomes enlarged and swollen. This causes a lot of pain in the joints under the first and second toes and can sometimes lead to stiffness in the big toe. People develop Bunions when the big toe angles inwards towards the rest of the toes, causing the joint to enlarge. This happens for some reasons and in many cases, custom orthotics are a good way to treat the problem. Custom or gel toe spacers and bunion night splints can also provide relief and help align the toe. Check out our Blog "Bunions? How to avoid pain and Surgery". What Causes Bunions?  In many cases, Bunions are caused by ill-fitting shoes. The tightness at the front of the shoe forces the big toe inwards and causes the joint to enlarge. This is especially common in people that wear high heels or pointy shoes that lack space for the toes to sit comfortably. At Healthy Steps, we can measure and expertly fit you with well-fitting footwear to accommodate and protect your Bunions.  However, abnormalities in the foot or congenital predisposition can also lead to Bunions. People that have a hypermobile foot type or who have weaker connective tissue are more likely to develop a Bunion. Metatarsus Varus, a condition that causes the front of the foot to turn inward, also increases the risk of Bunions. Overpronation, also known as flat arches, is a problem that causes the foot to roll inwards when walking and running. This makes the big toe point inward towards the little toes and, over time, Bunions can develop.  How To Prevent Bunions Choosing the right footwear and ensuring that it fits correctly is important if you want to avoid Bunions. Avoiding anything that is too tight-fitting and any pointy shoes will prevent the big toe from being forced inwards.  Bunion pads can also be used inside the shoes to stop the joint from rubbing against the outside of the shoe. Although this will reduce inflammation and manage the problem to some extent, it is not the most effective way to stop Bunions from developing in the first place.  If the issue is caused by difficulties with the foot, like overpronation, Hypermobility, or Metatarsus Varus, specialist treatments may be required.  How Can Bunions Be Treated? When Bunions are caused by abnormalities in the shape of the foot, it is important to address the underlying issues, and custom orthotics and well-fitting footwear are some of the best ways to do this. Providing extra support and redistributing weight across the foot can take pressure off the big toe joint. Extra cushioning and hollowed-out sections to reduce under painful joints also help to prevent Bunions. Specific strengthening and balancing exercises can also help stabilize the foot and help slow down the bunion progression.  Using 3D scanning technology or by manually casting the foot, we can take detailed measurements or impressions of your foot, which will then be used to create custom orthotics that fit perfectly to your foot. Wearing these inserts will manage problems caused by abnormalities in the foot and help prevent Bunions and other foot pain issues.  If you are experiencing problems with Bunions or any other foot pain problems, get in touch with Healthy Steps today to set up a consultation. We can determine the issue for you and create specially designed custom orthotics to provide long-term improvements in the health of your feet.  ### Arthritis It's not shocking that arthritis affects your feet: the condition mostly affects your joints, and your foot has over 30 of them. If you have arthritis, you're probably aware of how painful it can be. Indeed, one in every six people over the age of 50 has osteoarthritis (OA), the most common form of arthritis. More than 90% of patients with rheumatoid arthritis (RA), the most common form of inflammatory autoimmune arthritis, experience symptoms in the foot and ankle over the course of the disease. Foot and ankle symptoms are among the first signs of the disease in around 20% of RA cases. Here at Healthy Steps, we can assist you with all kinds of arthritis in your feet with our custom orthotics, orthopedic footwear and footwear modifications specifically designed for you. How different kinds of arthritis can hurt your feet The most common form of arthritis is osteoarthritis, also known as "wear-and-tear" arthritis. It's often referred to as degenerative joint disease or age-related arthritis by doctors. Osteoarthritis typically manifests itself over a long period. The first metatarsophalangeal joint (MTP), which attaches your big toe to your foot, is the most common site of osteoarthritis, but it can also impact the midfoot and ankle.  Rheumatoid arthritis most often affects both feet and the same joints in each foot. RA often affects the small metatarsal/toe joints of your feet. OA, on the other hand, typically affects just one joint at a time. One of the most severe forms of arthritis is rheumatoid arthritis. It's an autoimmune condition that causes the immune system to destroy your joints. It usually occurs in the same joint on both sides of your body.  Gout usually affects only the feet, especially the big toe. Gout is caused by an accumulation of uric acid in the body as a result of your diet. Since it's the farthest body part from your heart, it's most prevalent in your big toe.  Psoriatic arthritis (PsA) may also affect the toes, causing dactylitis, a sausage-like swelling. Inflammation of the entheses, the places where tendons and ligaments bind to bones, is common with PsA. Plantar fasciitis, an inflammation of the band of tissue that attaches the heel bone to the toes, and bone spurs, which may cause discomfort if they press or rub on other bones or soft tissues, are the most common symptoms in the feet.  After an injury, especially a dislocation or a bone fracture, post-traumatic arthritis may occur. It's possible that you won't find any issues for years and then suddenly, what appears out of nowhere, notice pain in your feet. What symptoms should I look out for? The following are common symptoms of foot and ankle arthritis: When you touch the joint, it feels tender. When you move your feet it hurts. It's difficult to move, walk, or place weight on it. Stiffness, warmth, or swelling of the joints After resting, such as sitting or sleeping, there is more discomfort and swelling. These symptoms can be managed and here at Healthy Steps, we can help. Contact us today to schedule a consultation.   ### Achilles Tendinitis Achilles tendinitis happens when the long tendon that runs down the back of your lower leg becomes acutely swollen and inflamed. The Achilles tendon is the body's biggest tendon. It attaches your calf muscles to your heel bone and is used while walking, running, climbing stairs, jumping, and standing on your tiptoes. The Achilles tendon can endure a lot of stress from running and jumping, but it's also susceptible to tendonitis, which is a problem that occurs from overuse and degeneration. Tendinosis is the term to describe the chronic overuse condition when the tendon degenerates with repetitive strain and injury. Living with Achilles tendonitis can be very painful but here at Healthy Steps, we can help treat your Achilles tendonitis with custom orthotics, recommended footwear, and kinesiology tape. Check out our blog "The Benefits of Using Rock Tape" to find out how kinesiology tape helps. What causes Achilles tendinitis? Achilles tendinitis isn't usually caused by a specific injury. Repetitive stress on the tendon usually causes the problem. This usually occurs when we force our bodies to do too much, too fast, but other factors may increase the risk of tendinitis, such as: Increase in the amount or duration of exercise activity without giving your body time to adapt. For example, increasing your daily running distance by a few miles without giving your body time to adjust to the new distance. Calf muscles that are too tight. The Achilles tendon may be overworked if your calf muscles are tight and you initiate an intensive workout regimen all of a sudden. Spur on the bone. This is where the Achilles tendon binds to the heel bone, extra bone growth will rub against the tendon, causing pain. These can also cause Achilles tendonitis: Playing sports, such as tennis, that require quick stops and changes of direction Wearing old or poorly fitting shoes Wearing high heels daily or for prolonged durations Being older, as the Achilles tendon weakens with age Underlying Medical Conditions such as high blood pressure, Arthritis, Diabetes Symptoms to look out for The following are some of the most common symptoms of Achilles tendonitis: In the morning or after being stationary for some time, you're experiencing pain and discomfort along the Achilles tendon. Pain that worsens with movement along the tendon or at the back of the heel Exercising causes severe discomfort the next day. Tendon thickening is a condition in which the tendon becomes thicker. Spur on the bone (insertional tendinitis) Swelling is present all of the time and gets worse as the day progresses. You could have ruptured (torn) your Achilles tendon if you feel a sudden "pop" in the back of your calf or heel. If you suspect you've broken your tendon, seek help and treatment right away. Limited range of motion when flexing your foot The skin on your heel overly warm to the touch Treating Achilles Tendonitis can be achieved at home through decreasing physical activity while your body repairs itself and RICE "rest, ice, compression and elevation". However, Achilles Tendonitis cannot always be effectively treated at home, and that's where we come in. Here at Healthy Steps, we can provide custom orthotics and other assistive devices to help treat your Achilles Tendonitis to get you back on your feet as soon as possible. Contact us today for a consultation!  ### Foot Pain You use your feet every day and when you experience discomfort or pain, understandably, you want to know why, as well as find the best solution. There are many different reasons as to why your feet might be hurting, and this will all depend on your activity levels, your lifestyle, and whether or not you've experienced injury or trauma to your feet (recently or in the past).  The foot is a complex body part, with over 26 bones, 33 joints and over 100 muscles, it can be difficult to determine the exact cause of your foot pain. To continue full mobility it's important to have your feet checked out and diagnosed by a professional. Here at Healthy Steps, we provide custom orthotics, orthopedic footwear, footwear modifications and can help determine the cause and help treat any foot pain you might have. Signs to look out for It's important to know what signs to look out for in your feet, even if they aren't particularly painful. Some symptoms you may experience early on as a warning of deeper issues that could be serious later down the line. Look out for signs such as: A burning sensation in your feet, heels, balls of your feet and toes Clicking or the feeling like bones are going to click Discolouration, bruising You're unable to bear weight on your foot or both feet An open wound that is weeping with pus For those with diabetes, a wound that won't heal or your feet are red, hot and swollen. Your feet are showing symptoms of infections such as swelling, redness and hot to the touch accompanied by a fever Complete or partial numbness of the foot What causes foot pain? Foot pain can occur for many reasons and with what seems like no warning. Common causes of foot pain include: Lifestyle choices Lifestyle choices such as what kind of shoes you wear can dramatically affect your feet. High heels or improper fitting shoes can cause foot pain. It can also occur from other lifestyle choices such as the exercises you're doing, or lack of. Being obese puts more pressure on your feet and can cause pain. What you eat can affect the pain in your feet. Avoid foods that cause excessive inflammation. See our blog "The Food-Foot Connection". Medications It's a commonly known fact that medications can give off strange side effects. If you've noticed foot pain after beginning a new course of medication, speak to your GP about whether your foot pain is associated with it. Injury Injuries such as breaking your foot, a sprain, fracture or tendonitis can cause long-term pain if not treated properly. A professional will be able to assist you with the right course of treatment.  Illness Illnesses such as diabetes or arthritis can cause complications and several disorders of the feet. These can be easily managed with regular check-ups and healthy lifestyle choices such as a healthy diet and properly fitting shoes. For more information check our blog "What Diabetes means for your feet". Here at Healthy Steps, we understand that you want to get back on your feet as quickly as possible. Contact us today for a consultation or to learn more about custom orthotics and how they could help your foot pain. ### Conditions Conditions ANKLE PAIN Ankle Pain HIP PAIN Hip Pain KNEE PAIN Knee Pain Patellofemoral Syndrome FOOT PAIN Foot Pain Plantar Fasciitis Achilles Tendinitis Bunions Metatarsalgia Hammer and Claw toes Hallux Rigidus Arthritis SPINAL PAIN Spinal Pain ### Thank you Thank you for contacting Healthy Steps Pedorthic Clinic One of our highly trained staff will be contacting you very shortly to answer your questions or concerns. ### Blog Blog ### Custom Made Footwear / Modifications Custom Made Footwear At Healthy Steps, we take pride in offering high-quality custom made footwear designed to address specific needs such as: Support for structural deformities Support for diabetic Charcot foot Support for severe arthritis Support greater mobility Aiding in the healing process Preventing injuries We utilize the highest-quality craftsmanship from industry-leading providers with a focus on perfect fit and function, helping to increase your overall quality of life. Footwear Modification: Understanding Your Options Our expert team of certified pedorthists is able to offer an in-depth assessment of your health, goals, challenges and foot structure to create modifications to your footwear. Our goal is to always improve foot function and comfort, particularly for those with limited mobility due to arthritis, diabetes complications, and other chronic or neurological conditions. We can offer a number of essential modifications in order to support improved health, including: Spot stretching to relieve pressure on specific areas of the foot. Metatarsal pad addition to support the metatarsal arch. Scaphoid pad/arch support addition to the medial longitudinal arch of the shoe. Lifts to compensate for differences in leg length (internal lifts or external lifts). Rocker soles to reduce motion limitation and improve function and gait patterns. Buttresses and flares to increase stability. Sole splitting and widening. The addition of a carbon fibre sole plate to minimize shoe flexing.     We work with Afana Pouliot and Steenwyk Custom Shoes using modern technology and handcrafted care to create the perfect footwear. ### Compression Therapy Healthy Steps' certified fitters work with you to choose the right colours and materials that best suit your daily life and needs. Without sacrificing fashion or fun we choose our products based on quality and comfort. Why Compression Stockings? Why consider compression socks? There are many reasons, including: Chronic venous disease Deep vein thrombosis Pregnancy Embolism prevention Improving blood flow in the legs Lymphedema Great for travelers, runners and other types of exercise, compression stockings are also worn daily to reduce swelling in the legs and feet and to help manage general aches and pains in the lower extremities throughout the day. Our Compression Stockings We offer compression stockings from Bauerfiend Medical and Sigvaris Group, leading innovators. You'll find solid socks, patterns, colours, and more - it's never been easier to add a dash of fun to your wardrobe while improving your health. ### Bracing & Recovery Products Bracing & Recovery Products At Healthy Steps Pedorthic Clinic, we carry a wide range of lower limb and foot recovery products, carefully chosen by our expert team. Our commitment is to you; each product is researched and vetted for its effectiveness, fit and comfort to ensure optimum relief for our clients. Our goal is to provide the best recovery products on the market to address your unique needs, goals and outcomes; while helping you increase your activity level and improving your ability to heal. We also provide instruction on how to use and care for all devices we offer. Our bracing and recovery products include but are not limited to: Knee and ankle braces Arch supports Air casts Foot care products Kinesiology tape While custom-made devices are often required, some patients benefit from using over-the-counter items, such as RockTape and Sole foot beds with custom modifications. These can offer effective treatment and may be more economical solutions to some mobility and health challenges. Contact us today for a consultation or to learn more about bracing and recovery. ### Custom Orthotics Struggling with leg and/or foot pain? Is your pain or discomfort limiting your mobility and impacting your health? Healthy Steps can help. Our team of certified pedorthists can custom design the best orthotics in Ottawa based on your unique foot structure, health challenges, and goals. At Healthy Steps, we take the unique step of combining the latest in technology with skilled craftsmanship and traditional orthotic manufacturing methods. We utilize the highest-quality materials best suited for orthotics, as well as industry-leading 3D laser scanning technology to create a completely accurate model of your foot. We can also use traditional plaster casting or foam box molding depending on the condition or foot structure in question. The result? The most comfortable orthotics possible. How We're Different Established in 2009, we are Barrhaven's original pedorthic clinic. We remain a locally owned and operated business, and deliver individualized treatment based on your needs and goals. We follow a unique process that includes getting to know you and your challenges, conducting an in-depth biomechanical and gait analysis, and working together with you to develop a custom treatment plan to help you become pain free.   When custom foot orthotics are required, they are made from a 3D model of each foot, and skillfully modified and built to address your individual needs. It's all about fit and Healthy Steps goes the distance to ensure comfort. Our industry-leading services also include an on-site laboratory that ensures the fastest turnaround time possible, but also allows us to offer adjustments on the spot.  Contact us today for a consultation or to learn more about custom orthotics ### Contact Us Contact Us Satellite Clinic La Vie Health Centre 525 Legget Dr. - Suite 150 Kanata, ON K2K 2W2 Tel#: 613.592.0862 Satellite Clinic Manotick Physiotherapy 1160 Beaverwood Road Manotick, ON K4M 1A8 Tel#: 613.692.1847 Website: manotickphysioworks.ca Nutrition Counselling by our Registered Dietitian is only available at our Barrhaven Location.   ### About Us About Us Looking for a Total Foot Care Clinic in Ottawa ? Look no further! You came to the right place. At Healthy Steps, our goal is to achieve positive outcomes and provide you with the ability to improve your health and quality of life through pedorthic and nutrition services. Our team of certified experts offers everything from nutrition guidance and meal planning to custom orthotics created specifically for you. Our Team Derek Gilmer Derek is the founder and owner of Healthy Steps Pedorthic clinic, established in 2009. With over 15 years of experience, Derek is a certified pedorthist exclusively trained in the assessment, design, manufacture, fit, and modification of custom-made orthoses (orthotics) and footwear with the goals of alleviating and managing pain, discomfort, and disabilities in both the legs and feet. Derek maintains qualifications through the following associations: Certified Member of the College of Pedorthics of Canada Canadian Certified Pedorthist Canadian Certified Pedorthic Technician Completed Graduate Program in Pedorthics, The University of Western Ontario Honors Degree in Kinesiology, UWO Certified Medical Compression Therapy fitter Derek has a special interest in treating diabetes and arthritis-related foot problems, and in designing sport specific orthotics. In his personal life, Derek loves spending time and staying active with his wife and three children. You're also likely to find him playing hockey or taking the field for a game of softball. Alia Khudhair-Gilmer Alia is a registered dietitian with the College of Dietitians of Ontario with over 13 years of clinical nutrition experience. Her passion is to help others reach their health goals through evidence-based nutrition counselling and education. Alia's qualifications include: 4-year Bachelor of Science in Human Ecology, UWO Completed 1-year internship and masters courses at State University of Buffalo Certified Diabetes Educator and member of Diabetes Canada Member of Dietitians of Canada Member of the Obesity Network of Canada When Alia is not working with clients to support their health and nutrition, you can find her enjoying group fitness classes or yoga at the gym, cooking with her children and spending time with her family. ### Nutrition Nutritionist / Dietitian Ottawa   Hi, I'm Alia, a Registered Dietitian and Certified Diabetes Educator based in Ottawa.  I have over 20 years of experience in community and consulting experience. I understand the multifaceted role that food plays in our lives - encompassing culture, traditions, family, overall well-being and moments of joy. My approach to nutrition counselling is rooted in evidence-based practices, emphasizing realistic, simple, and sustainable changes that align with each client's unique needs and goals. As a busy mom of three, I understand the everyday challenges that come with trying to eat well and stay active. I offer compassionate, results-driven support every step of the way. Whether it is building healthy routines or navigating complex health needs, I will equip individuals with the tools and confidence to create meaningful, lasting lifestyle changes. My areas of specialization include diabetes, cardiovascular health, women's health, fertility, Digestive health and meal planning. Qualifications:  Bachelor of Science in Food and Nutrition from Western University Registered with the college of dietitians of Ontario. Certified Diabetes Educator (CDE) since 2011 Member of Dietitians of Canada Member of the Diabetes, Obesity and Cardiovascular Network as well as the consulting Dietitians Network of Dietitians of Canada Read the article "Pass The Salad" whereby Alia provides her expertise on proper nutrition for stress relief.   Fun facts about Alia:  Outside of work, I love hiking and cycling with my family, especially when the fall colours are out.    I also enjoy travelling the world to experience new cultures Tasting new foods Experimenting with cooking new recipes at home! Ready to Get started?  Book your consultation with Alia here Not sure yet!  Book a Free 15 mins discovery call below   Fees:  60 mins Initial assessment:  $150 80 min Initial assessment and meal plan:  $230 30 min follow-up:  $75 We offer nutrition packages that are bundled to save you money.  Call and ask about these! We offer direct billing for nutrition services to some providers! NEW Book a FREE 15 min discovery call with Alia For a deeper understanding of how Alia can help you, fill out the form to request a free 15-minute Discovery call today! New Request - Nutrition Name Please enter your name. Email Please enter a valid email address. Send Message failed. Please try again. Thank you for your message. Alia will be reaching out very shortly to assist. What Is a Dietitian? "A dietitian is a regulated health professional. To use the title Registered Dietitian (RD), dietitians must be registered with the dietetic regulatory body in the province in which they practice. Dietitians undergo comprehensive and rigorous training, both on the job and in university. Dietitians are held accountable to the highest standards of education and ethics, which means we look beyond fads and gimmicks to deliver reliable, life-changing advice." Dietitians of Canada. ### Footwear Orthopedic Footwear - Orthotic shoes We strongly believe that the quality and fit of your footwear has a significant impact on your ability to be active, as well as to heal. We do more than simply sell footwear from respected manufacturers, we go the distance for you. Your shoe should match your foot shape and size based on a myriad of factors, not just length and width. We also assess depth and arch height in order to help you make an informed decision. We go beyond merely helping you find the correct size. Our goal is to help make sure that you are wearing the right type of shoes for your activity, and we will aid you in choosing the right Orthopedic shoes based on your foot type, biomechanics, and lifestyle. We educate you in pursuit of ensuring that you can choose healthy footwear for healthy steps through life. ### (no title) From assessment to treatment Healthy Steps Pedorthic Clinic will help you every step of the way. Lower Limb or Foot Ailments? At Healthy Steps, we are committed in helping you put the right foot forward. Our goal: to alleviate any pain or discomfort you may have in your feet or lower limbs. Book an Appointment Healthy Steps offers Nutrition Counselling services as well! Alia Khudhair-Gilmer, RD - Registered Dietitian and Certified Diabetes Educator Book an Appointment From the Blog   View All ## Templates ### Discovery Call Row ### Blog Disclaimer ### Conditions Template ### Contact ### Nutrition ### Footwear ### Custom ### Compression ### Bracing ### Custom Orthotics ### About Us ### Homepage Layout ### OUR PRODUCTS HOMEPAGE ### LOWER LIMB HOMEPAGE ### header ### Footer Contact Us Healthy Steps: Unit 202 – 4100 Strandherd Dr., Nepean, ON 613-823-2522    |    dg.foot@gmail.com Sunday Closed Monday 9:30a.m.–5:30p.m. Tuesday 8:30a.m.–7p.m. Wednesday 9:30a.m.–5:30p.m. Thursday 9:30a.m.–7p.m. Friday 9:30a.m.–5:30p.m. Saturday Closed Menu Follow us on Facebook ## Popup Builder ### COVID-19 Popup NEW Covid- 19 Update May 1, 2020 To help stop the transmission of the coronavirus our clinic remains closed to the general public. In accordance with the Federal and Provincial health guidelines we are currently only permitted to see essential clients by appointment only who are experiencing pain. We look forward to officially re-opening when it is safe to do so. If your pain is affecting your work or preventing you from being active, we are still here to support you. Please call 613.823.2522 or email derek@healthystepspedorthic.com to arrange a one on one appointment. We want to assure you we have taken measures to elevate the level of hygiene and sanitization practices in our clinic while only allowing one client in the clinic at one time. If you are an existing client and would like to re-order a new pair of orthotics please call or email. We are also offering doorstep drop off for any footwear re-orders. Alia, our Registered Dietitian is available for virtual/phone consultations. Please email her directly for an appointment alia@healthystepspedorthic.com. At Healthy Steps our commitment remains to provide the highest level of safety and personalized service for all your Orthotics, Footwear, Recovery and Nutritional needs. Thank you for your loyalty and patience. Stay safe, active and healthy!   Derek Gilmer, Owner Healthy Steps Pedorthic Clinic derek@healthystepspedorthic.com .   ### COVID-19 Popup COVID – 19 Update To help stop the transmission of the coronavirus we will be temporarily closing our clinic from March 19 to April 6th. We will be monitoring the situation closely and provide further updates on any other changes to our clinic operations. When we re-open we will continue to screen each client before their visit, sanitize surfaces between clients and space out appointments to limit the number of people in the clinic at one time. Please continue to Book appointments online through our website. At Healthy Steps our goal has always been to help our clients stay active and healthy with our Pedorthic and Nutritional services.  During these challenging times we remain committed to you our valued clients.  If you are suffering from foot, ankle, knee pain or need some nutritional guidance please continue to reach out by e-mail and visit our blog for useful information.  We hope to post new information on what you can do at home to relieve pain and stay active. Alia, our Registered Dietitian is still available during this time for virtual/phone consultations. Please email her directly if you would like to book with her alia@healthystepspedorthic.com. Thank you for your loyalty and patience as we navigate through this challenging time. Sincerely, Derek Gilmer, Owner Healthy Steps Pedorthic Clinic derek@healthystepspedorthic.com