The Right Toronto Orthotics Help You to Avoid Summer Running Injuries. These Exercises Work Too!

Summer is here and there’s no reason why foot pain should keep you from leading an active lifestyle. We offer gait correction with Toronto orthotics to deal with alignment issues causing foot pain.

Being proactive before you go out for a summer run can alleviate injuries and foot pain. Here are a few exercises to help prevent problems.

The Toe Fan

This one is simple. All you need to do is lift and lower all of your toes at once. Make sure to raise your smallest toe to the same level as the big one. Do this 4 times and then spread them as wide as possible for another set.

This exercise is not only good for the toes, but helps strengthen your shin muscles as well. This is important for balance and push off when you’re running.

How We Help

The Toronto orthotics we prescribe for our patients helps to offset the wear and tear on your feet that’s a normal part of aging. Arthritis is a common problem Chris Hastings deals with on a regular basis. The devices he fits align the foot and ankle back to the correct position. Laura has experience in prescribing orthotics for runners and has knowledge on the footwear that best suits your needs!

These orthotics can help you to find a new level of physical activity suited to your age or condition. Running might not be an option, but a more pain-free and confident stride is possible.

Some of the exercises described here are perfect regardless of whether you’re a runner or someone wanting more flexibility.

Step Ups

This exercise works all the muscle groups in your legs. It’s a great way to improve your running power or get some exercise in a stationary position. You need a bench or box strong enough to hold your weight.

Put one foot up on it and step up with your other leg. The idea is to bring your trailing leg up to a high knee type position without touching the box or bench.

The Floor Grab

This last exercise is good for your feet regardless of the physical shape you’re in. This is another simple one because all you need to do is grab the ground with your toes and then release your grip. The trick is not to curl your toes under.

This is a great way to build up the strength in your arches.

Laura Desjardins is an avid elite runner who runs in orthotics herself and has first hand experience of injury management and drills to prevent such injuries.

Chris Hastings offers several other services above and beyond Toronto orthotics. These include diabetic foot care supervision, because people who suffer from this disease are not aware of their sports-related injuries.

Our Foot Clinic in Downtown Toronto Lists the Best Places to Run

Chris Hastings has years of experience as a Toronto Podiatrist. He offers a variety of services to his clients at his foot clinic in downtown Toronto. Laura Desjardins, a Toronto Chiropodist, focuses on the treatment of foot pain in runners. She has worked with Olympic runners and spent many years dealing with sports medicine foot injuries, particularly when it comes to running. These services include everything from gait correction with orthotics to surgical correction of joints and deformed toes.

Now that the warm weather is here, his team is ready to help you with any injuries you might suffer running outside. Part of being proactive is listing some excellent places to run in Toronto. These are just a few of the locations where you will be less likely to hurt yourself.

For a Run in the Core

There are quite a few places in Toronto that don’t involve streetcars, traffic and onlookers. The Beltline Trail is a perfect place because it is located right in the core. It spans from Danforth and Bayview and goes all the way up to Eglinton and Allen Road.

The path is level so there’s less chance for you to injure yourself. What’s more, you’ll get to commune with nature and do your spirit some good at the same time!

Chris Hastings is a private practitioner and community leader. He balances his foot clinic in downtown Toronto responsibilities with a strong sense of civic pride. Chris is a Toronto chiropodist and an executive with Crime Stoppers and the Canadian Cancer Society.

He cares about people and that’s why he put together this list.

Chiropodist, Laura Desjardins, has extra training in sports medicine from Harvard in Running from the Spaulding Running center. She can help you with your form, running mechanics to be more efficient and can give tips for injury prevention.

More Toronto Running Hotspots

For A Short Run

If you’re looking for a short burst of exercise, Queens Park has a 1 km running loop. It’s a great downtown location to do some power running at lunch or before or after work.

For the Views

You can find some scenic exercise by heading over to the Toronto Island. The running trail there is approximately 7 km and forms a loop providing excellent views of the city.

For A Run by The Water

The Martin Goodman Trail is the place to go if you’re looking for a waterfront running experience that goes from east to west. This smooth 35-mile path winds its way through some city parks.

Staying safe is an important part of enjoying a summer run. A good rule is to make sure you don’t increase your training mileage by more than 10% each week.

If you injure yourself while running, our foot clinic in downtown Toronto can look after foot pain and injuries for you. Laura offers shockwave, an individualized exercise program after she performs a biomechanical and gait assessment on you.

Running in the Heat

Hydration and Exercising on Hot days 

It is hot these days and that means we need to make sure we stay hydrated. Simply drinking water is not enough. When we sweat we lose a lot of electrolytes (minerals). If you don’t ever get cramps and then all the sudden on a hot day, you find yourself experiencing one, be careful, it could be the early signs of heat illness. I was on a run and felt a stitch coming on. I did not care, I had to stop and get water and since then I have been more mindful of my fluid intake and ways to prevent heat illness on hot days. 

Dehydration increases fatigue and impacts your form, thus making you susceptible to injury. Being dehydrated also increases DOMS (muscle soreness), so hydrating after helps facilitate in a speedier recovery.

Why Hydrating is important. 

Lack of proper hydration can lead to serious problems that can cause heat stroke or heat exhaustion.  This happens when the body’s cooling system shuts down and body temperatures rise above normal . Here is a table that breaks down the difference between the two. 

 

Heat exhaustion symptoms Heat stroke symptoms
general weakness elevated body temperature above 103F (39.4C)
increased heavy sweating rapid and strong pulse or heart rate
a weak but faster pulse or heart rate loss or change of consciousness
nausea or vomiting hot, red, dry, or moist skin
possible fainting
pale, cold, clammy skin

How much water should you drink ?

Everyone sweats at a different rate. Weighing yourself before and after exercise can help indicate how much water you have lost. According to Burke., L.M. et al and Sawka et al it is recommended to drink 1.5 L of water for each Kg of fluid lost. 

It is recommended to drink ½ your body weight in ounces of water. So a 100 lb person would drink 50 oz. 

The main electrolytes lost are sodium and chloride. These minerals are important for the regulation of nerve function, muscle contraction (hence why you camp up when dehydrated), absorption of nutrients, blood pressure regulation and the balance of fluids in our body. 

Dehydration also results in fatigue in workouts. So if you train in the morning and went all night without fluids, hydrating in the morning is important. If you slurp down water in a short period of time, that invokes diuretic response ( you excrete it). Simply adding electrolytes to that water will help you retain your fluids.

Other Tips That I Practice

Running during the coolest times of the day are best, but life demands may not always allows for this and sometimes it is still hot even when you wait. 

Wear a white hat training that is thin and made of a synthetic material that allows for evaporation of heat. Bring water on your workouts and drop bottles and go out and back on intervals so you can ingest water. Even having two so one you can pour on your head can really help.

Try to stick to the shade, and adjusting for paces can help. Jack Daniel’s table for pace adjustment is beneficial so you are not too hard on yourself for running a bit slower in heat!