Stretching plays a key role in relieving pain and improving function for those individuals with plantar fasciitis. This condition, caused by inflammation of the thick tissue band that supports the arch, often leads to sharp heel pain and stiffness, especially in the morning. Targeted stretching helps restore flexibility in the toes, arch, and heel, while also improving foot strength and coordination. Exercises that gently lengthen the plantar fascia, Achilles tendon, and calf muscles can reduce strain and promote better motion throughout the foot. Over time, consistent stretching improves overall stability and comfort, leading to faster recovery and fewer recurrences. Combined with supportive footwear, rest and professional care, stretching provides a simple yet effective way to enhance healing and restore pain-free movement. If you have persistent pain from plantar fasciitis, it is suggested that you see a chiropodist who can provide treatment and recommend specific exercises best suited to your needs.

Plantar fasciitis can be painful and interfere with your daily activities. If you are experiencing foot or heel pain and believe you may be afflicted with plantar fasciitis, please consult with one of our chiropodists from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist will assess your condition and provide you with quality foot and ankle treatment. 

What Is Plantar Fasciitis?

Plantar fasciitis refers to the inflammation of the plantar fascia, a ligament that runs along the bottom of the foot and connects the heel bone to the toes. Repetitive activities, such as running or jumping, can injure the plantar fascia over time. Plantar fasciitis can also be caused by flat feet, high arches, pregnancy, and activities that put excessive pressure on your feet, like standing all day for work. When the plantar fascia becomes inflamed, it causes pain and discomfort. 

Symptoms

Typical symptoms of plantar fasciitis include:

• Stabbing pain near the heel
• Pain that is worst in the morning or after a period of rest
• Pain that increases after exercising
• Swelling
• Tightness in the Achilles tendon

Diagnosis

Plantar fasciitis is typically diagnosed via medical history and physical examination. 

Treatment

Treatments for plantar fasciitis include resting and icing the affected foot, stretching the foot, taking medications to reduce inflammation, and wearing orthotics. In severe cases where pain does not improve with conservative treatments, injections or surgery may be recommended. 

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

A broken foot occurs when one or more bones in the foot crack or fracture, often caused by falls, sports injuries, accidents, or repetitive stress. Pain, swelling, and difficulty walking are common signs. Treatment may involve a splint, which is a supportive device that holds the foot in place while it heals, or a surgical boot, which provides stability and protection during recovery. A chiropodist can diagnose the severity of the injury, recommend appropriate treatment, monitor healing progress, and guide you on safe steps back to activity. If you have broken your foot, it is suggested that you seek professional care promptly from a chiropodist, who can provide effective treatment solutions.

A foot fracture is a crack or break in a foot bone, often caused by repetitive stress on the foot or a high-impact foot injury. If you’re suffering from foot pain, please consult with one of our chiropodists from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist can help you maintain the health of your lower limbs and your mobility. 

Symptoms

• Pain
• Bruising
• Tenderness
• Swelling
• Difficulty walking
• Deformity

Causes

• Repetitive overloading of the foot
• Having a previous fracture
• Abnormal foot biomechanics
• Changing training surfaces suddenly
• Poor footwear
• Osteoporosis
• High-impact injury 

Treatments

• Rest
• Ice
• Elevation
• Pain medication
• Braces or other orthotics
• Casts
• Crutches
• Surgery in more severe cases 

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

Spending long hours standing at work can put excessive strain on the feet, often leading to pain, swelling, or fatigue. This is common in roles where sitting is not an option, such as retail workers, hospitality staff, healthcare professionals, and assembly line workers. When people remain stationary while standing, blood flow to the lower legs may be reduced, which can contribute to leg discomfort, muscle fatigue, or even swelling in the ankles and feet. Footwear that lacks adequate support or compressive heels may increase stress on joints and ligaments. Over time, prolonged standing at work can increase the risk of developing plantar fasciitis, flat feet, or lower back pain. A chiropodist can assess foot structure, observe gait mechanics, and recommend inserts or footwear adjustments to reduce pressure on key areas. They can also help manage discomfort linked to overuse and improper load distribution. If you experience foot pain after standing for long periods of time. it is suggested that you schedule an appointment with a chiropodist for expert advice and guidance.

If you stand all day, you may be at an increased risk of developing various foot conditions. If you are experiencing foot pain of any kind, please consult with one of our chiropodists from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist will assess your condition and provide you with quality foot and ankle treatment. 

What Foot Problems Are Caused by Standing?

Standing all day at work may increase your risk of developing foot or ankle problems.

Some common foot conditions that may arise from spending all day on your feet include: 

• Foot pain
• Blisters
• Corns and calluses
• Arthritis
• Flat feet
• Bunions
• Sprains
• Athlete’s foot

Prevention

If you stand for prolonged periods of time for work, taking preventative measures to preserve the health of your feet is strongly recommended. 

Measures you can implement to help prevent foot problems include: 

• Wearing shoes that are comfortable and fit well - these shoes should be made of breathable materials and provide you with arch support and cushioning. It is best to avoid shoes that have heels or narrow toe boxes.
• Taking breaks to rest, walk, and stretch your feet throughout the day
• Maintaining good foot hygiene - wash and dry your feet thoroughly every day

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

Strong feet provide stability, balance, and support for daily activities and sports. Simple exercises such as dorsiflexion, which involves pulling the foot upward, and plantarflexion, or pointing the foot downward, help build strength in key muscles. Inversion, where the sole turns inward, and eversion, where the sole turns outward, further improve flexibility and stability while reducing the risk of injury. A chiropodist can guide you in performing these movements correctly and design a personalized exercise plan that addresses your unique foot structure and needs. Regular strengthening exercises improve endurance and mobility, helping you stay active and pain-free. If you have foot pain or if you are looking to improve your foot strength and function, it is suggested that you consult a chiropodist for expert guidance and professional care.

Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with one of our chiropodists from West Toronto Foot & Ankle Clinic Inc. . Our chiropodist can help you maintain the health of your lower limbs and your mobility. 

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

Strength exercises: 

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

Flexibility exercises: 

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

Exercises for foot pain: 

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

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