Educational Articles

Popular Topics:
ALL Arch Area Arch Stability Athletics Ball of Foot BlackBoard Training Bunionettes Bunions Capsulitis Children Correct Toes Crooked Toes Exercises & Stretches Fashion Flat Feet Foot Rehabilitation Foot Surgery Footwear: Problems Footwear: Solutions Hammertoes How To's Interviews Knee Metatarsal Pads Most Popular Neuromas Orthotics Plantar Fasciosis Proactive Care Pronation Shin Splints The Healthy Foot Toes

A Natural Approach to Foot Care: How It All Began

Posted By Robyn Hughes, ND

As a sports podiatrist, I use natural approaches to address common foot, ankle, and lower extremity problems. However, the foot health approach I use in my office today differs markedly from how I practiced after I graduated from Pennsylvania College of Podiatric Medicine (now Temple University) in 1995. My education, including my two-year podiatric surgical residency at Legacy Health Systems and Kaiser Permanente in Portland, Oregon, taught me many important... Read more

Achilles Tendinosis

Posted By Robyn Hughes, ND

The Achilles tendon is a strong cord made of fibrous connective tissue that attaches the calf muscle group to the calcaneus, or heel bone. The Achilles tendon is located at the lower end of the calf, and it is the continuation of the gastrocnemius and soleus muscles. This tendon is one of the strongest tendons in the body and is essential for performing many occupational and recreational activities, especially athletic... Read more

An Interview With Natural Footgear

Posted By Marty Hughes, DC

Natural Footgear is a one-stop shop for all your natural foot health needs. We offer in one place all the gear you need to realize lasting foot health, and we are committed to sharing the information and approaches that we’ve found most beneficial for ourselves, our customers, and our former patients. At Natural Footgear, we take the approach that the foot is inherently strong, stable, and adaptive, and that by... Read more

Anya's Journey to Minimalist Footwear

Posted By Marty Hughes, DC

The world of natural foot health is populated with many passionate individuals, practitioners and foot health advocates alike, who are working to increase awareness about the benefits of a more natural approach to feet, footwear, and foot health. In this article, we interview Anya Jensen, the dynamic founder of Anya's Reviews, to get a better sense of her personal foot health story, the mission of her company, and what keeps her motivated... Read more

Are Clogs a Foot-Healthy Choice?

Posted By Robyn Hughes, ND

Myths abound in the footwear industry, and many types of shoes that are purported to be “good for your feet” can actually lead to foot pain and problems. In this article, we take a closer look at clogs, a style of shoe that many believe promotes foot health but is, unfortunately, a common contributer to a variety of foot ills. Read on to learn all about clogs and why they... Read more

Are Flip-Flops Bad for Your Feet?

Posted By Marty Hughes, DC

The flip-flops discussion—are they healthy, are they not—seems to come up every year once the weather turns nice. There are wide-ranging opinions on the merits and pitfalls of flip-flops for foot health, and many healthcare professionals possess strong views on this ubiquitous warm weather footwear. In fact, the topic of flip-flops often generates a lot of controversy, seemingly out of proportion with the somewhat unexceptional nature of this subject matter.... Read more

Are You Ready to Train?

Posted By Robyn Hughes, ND

Here’s a common scenario some of you may find yourself in: It’s been a few months since you last pulled on your athletic shoes, and you’ve been wearing conventional shoes at work that meet the office dress code but are kind of constricting. There is a big annual walking or running event coming up in the not-too-distant future that you always participate in, or you’ve recently discovered a new event... Read more

Arthritis

Posted By Robyn Hughes, ND

Arthritis, which literally means “joint pain,” is one of the leading causes of disability among Americans. Arthritis, including arthritis in the foot, toe, and ankle joints, can occur at any age, though certain types of arthritis may be more common in older or younger individuals. There is no cure for this health problem, though there are many treatment options available. Treating arthritis in its early stages may allow a person... Read more

Athlete's Foot

Posted By Robyn Hughes, ND

Athlete’s foot, also known as tinea pedis, is a fungal infection of the feet. In most cases, the fungal infection develops on the bottom of the foot and between the toes. Athlete’s foot is a common health problem that may last for a long time if the proper care and attention is not applied. This condition can be difficult to treat and may recur following treatment. It's commonly believed that... Read more

Ball of Foot Pain: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the underlying causes of ball of foot pain and gives special attention to the condition called capsulitis—an inflammation or irritation of the fibrous capsules surrounding the metatarsophalangeal joints. This educational video also demonstrates how to treat capsulitis using natural, non-invasive methods and discusses some of the most common conventional... Read more

Benefits of Wide Toe Boxes for Hiking

Posted By Marty Hughes, DC

Dr. Robyn and I were reminded on a recent hike of the importance of wide toe box footwear and natural toe splay for foot comfort and injury prevention. The combination of Correct Toes toe spacers and men's and women's wide toe box footwear is extremely helpful in preventing the foot and knee problems that plague so many trekkers, especially on long hikes and descents, and it saved us from considerable... Read more

Big Toe Stretch

Posted By Marty Hughes, DC

In this informative video, Dr. Ray McClanahan—a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes—discusses (and demonstrates!) a helpful manual technique for stretching and releasing the soft tissues associated with a bunion deformity. This technique can be used by healthcare providers for their patients, or it can be used by patients as a self-care technique at home. Here’s a quote from Dr. Ray that debunks a... Read more

Blisters

Posted By Robyn Hughes, ND

Foot blisters are a problem that most people experience at some point during their lives. Blisters are usually caused by friction from shoes or socks rubbing repeatedly against the skin, causing friction burns. Friction blisters occur when the outer layer of skin separates from the inner layer of skin and the space between these layers fills with lymph fluid. Friction blisters can cause significant pain or discomfort and may impair... Read more

Bunion Reversal Strategies

Posted By Marty Hughes, DC

Using Correct Toes in combination with men's and women's foot-healthy footwear is one of the best strategies to help reverse or prevent bunions, but what else can you do in terms of tactics, techniques, and exercises to assist this process? This video takes a closer look at exactly this question and includes the following demonstrations: 1. How to manually straighten the big toe; 2. How to massage the adductor hallucis... Read more

Bunionettes

Posted By Robyn Hughes, ND

Bunionettes are less common than regular bunions (bumps or prominences that develop on the inside part of the base of the big toe), though they are similar to a true bunion in their appearance and symptoms. Bunionettes are often called tailor’s bunions because they frequently occur in tailors who sit cross-legged on hard surfaces for prolonged periods. The outside aspect of the feet, when sitting in this position, is subjected... Read more

Bunionettes: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses how bunionettes are treated using conventional and natural approaches. A bunionette, also known as a tailor's bunion, is a bump or prominence on the fifth metatarsal bone, at the base of the little toe. A bunionette is not a growth of bone, as is commonly believed; it is, instead,... Read more

Bunions

Posted By Robyn Hughes, ND

Bunions are NOT a growth of bone that forms on the side of the big toe. They ARE a dislocation of the big toe's MTP joint. The first MTP joint is located at the base of the big toe, where one of the big toe's bones (the proximal phalanx) meets the foot's first long bone (the first metatarsal). This joint should be straight, or almost straight, and the big toe... Read more

Bunions: Conventional vs. Natural Approaches

Posted By Robyn Hughes, ND

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses how bunions are treated using conventional and natural approaches. This video takes a closer look at the effects of footwear on foot and toe anatomy and function and the role of conventional footwear (especially the design element called toe box taper) on bunion formation. Dr. Ray also delves deeper... Read more

Bunions & Heredity

Posted By Marty Hughes, DC

In a lot of cases, people assume they are predisposed to developing bunions because their older relatives developed bunions. But it's impossible to state that bunions are hereditary if all the members of one's family have worn shoes with tapering toe boxes. Shoes with this injurious design element hold the big toe in a bunion configuration for prolonged periods and are the direct cause of bunions in most people. Some... Read more

Bursitis

Posted By Robyn Hughes, ND

Bursae are situated in various locations throughout the body where friction between tissues commonly occurs. These sacs are designed to help reduce friction and prevent pain. Repetitive movements or prolonged and excessive pressure are the most common causes of bursal inflammation, though traumatic injury may also cause this painful problem. In fact, the body sometimes creates bursal sacs in response to trauma or tissue damage. Infracalcaneal bursitis (inflammation of the... Read more

Capsulitis

Posted By Robyn Hughes, ND

Ligaments surround joints, including the toe joints, and help form joint capsules. Joint capsules help protect the joints and allow them to function properly. Capsulitis—inflammation of a joint capsule—is a common problem in certain parts of the body, especially the shoulders and feet, and it may cause significant discomfort. This health problem can, over time, lead to toe dislocation if it’s not treated properly. In fact, capsulitis is sometimes called... Read more

Causes of Outer Foot Pain in Runners

Posted By Marty Hughes, DC

Outer foot pain is a symptom that may occur in runners, especially runners who record high weekly mileage or who use conventional athletic footwear. Numerous factors may contribute to outer foot pain in runners, including running shoes that contain injurious design features, excessive training (i.e., overtraining), an insufficient warm-up, and poor nutrition. Outer foot pain, while potentially debilitating for runners, typically responds to natural, noninvasive, and conservative therapies, such as... Read more

Children & Natural Foot Health

Posted By Robyn Hughes, ND

“What shoes are best for my child?” As a physician with a specialty in the natural treatment of foot problems, this is a question I often hear. It’s a question posed by concerned parents who, themselves, are afflicted with foot ailments such as bunions, hammertoes, fungal toenails, and plantar fasciosis. Kids, as you well know, spend a lot of time on their feet, walking, running, and playing. In fact, an... Read more

Circulation & Your Feet

Posted By Robyn Hughes, ND

The human circulatory system is made up of a pump (the heart) and a delivery system (the blood vessels) for transporting blood throughout the body. The two types of circulation in the body are called systemic circulation and pulmonary circulation. Systemic circulation is responsible for bringing fresh, oxygen-rich blood to all the body’s tissues and organs, while pulmonary circulation is responsible for carrying oxygen-depleted blood from the heart to the... Read more

Classic Study #1: A Comparison of Barefooted & Shoe-Wearing Peoples

Posted By Marty Hughes, DC

This is the first installment in what will be an ongoing series of articles examining classic research studies in the field of natural foot form and function. Many of the articles that will be reviewed here were published in reputable journals that still exist today. Many of these studies, which range in size and design, were published over 40, 50, 60, or, in this case, 100 years ago. The studies... Read more

Classic Study #2: Notes on Foot Disorders

Posted By Marty Hughes, DC

This is the second installment in our ongoing series in which we examine foot-related research studies published many decades ago. This study, conducted by Earl T. Engle and Dudley J. Morton, is called “Notes on Foot Disorders Among Natives of the Belgian Congo” and was published in The Journal of Bone & Joint Surgery in 1931. The researchers were part of an Africa expedition sponsored by Columbia University and the... Read more

Classic Study #3: Feet & Footprints of Solomon Islanders

Posted By Marty Hughes, DC

This is the third installment in our ongoing series in which we examine foot-related research studies published many decades ago. This study, conducted by Clifford S. James, is called “Footprints and Feet of Natives of the Solomon Islands” and was published in The Lancet in 1939. The researcher, James, worked in the Solomon Islands region for over a decade. This study was conducted out of the Melanesian Mission Hospital on... Read more

Cold Weather Footwear

Posted By Robyn Hughes, ND

Keeping your feet and toes warm during the cold winter months is an important consideration, and so too is keeping your feet and toes healthy and pain-free. Winter is no time to forget about natural foot health principles, and the footwear you use during the cold months should receive the same high scrutiny your warm-weather footwear receives. In this post, we'll discuss some of the most important considerations for cold-weather... Read more

Conventional Footwear: Contemporary Foot Binding?

Posted By Robyn Hughes, ND

Foot binding, the practice of tightly binding the foot to stifle foot growth, was performed on young, upper class girls in China to make their movements and gait appear more feminine, and it was practiced even well into the 20th century. This practice caused extreme pain and long-term disabilities in those who underwent the procedure, and some elderly individuals in China may still suffer from the debilitating effects of this... Read more

Corns & Calluses

Posted By Robyn Hughes, ND

Thick, hard skin can occur on any part of the foot. However, corns and calluses are particularly common on the toes, and they are caused by prolonged pressure or friction on the skin. Though not life-threatening, corns and calluses are often unsightly and may cause pain or disability when the skin buildup gets too thick or causes pressure on sensitive parts of the foot. A corn is thickened skin on... Read more

Corns: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

This short video discusses corns, a common toe problem that's characterized by localized areas of skin thickening. In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, explains that there are two types of corns: soft corns (which occur between the toes) and hard corns (which occur on the outside aspects of the toes). Both types of corns, notes Dr.... Read more

Correct Toes & Balance

Posted By Marty Hughes, DC

Users of Correct Toes toe spacers experience many health benefits, including improved toe alignment and foot structure, increased intrinsic foot muscle strength, enhanced foot and toe circulation, and the successful treatment and prevention of a variety of chronic foot problems. One benefit of this device that’s sometimes overlooked is its ability to improve balance—a particularly important benefit for athletes and the elderly. This article discusses in detail a research study... Read more

Correct Toes & Circulation

Posted By Marty Hughes, DC

One of the lesser known and discussed benefits of Correct Toes toe spacers is their ability to boost foot and toe circulation. Many Correct Toes users have reported this great benefit, but until now we haven’t actually been able to see this effect or quantify it. Thanks to a Correct Toes user (Sergio, from Spain) and the wonders of infrared (IR) imaging, we can now see the magnitude of Correct... Read more

Correct Toes Commercial

Posted By Marty Hughes, DC

Check out this brief and informative Correct Toes commercial. Correct Toes is a revolutionary toe spacing product that can be used (in men's and women's wide toe box shoes) during weight-bearing activity to help restore proper foot and toe alignment. This video explains all the conditions for which Correct Toes toe spacers can be used to treat or prevent, including bunions, hammertoes, neuromas, plantar fasciosis, and ingrown toenails. Read more

Correct Toes & Exercises for Active Seniors

Posted By Marty Hughes, DC

Active seniors can perform key strength and balance exercises using Correct Toes to help create a stable support base and ensure proper alignment throughout the ankle, knee, and hip joints. The exercises demonstrated in this video are all beginner exercises that can be modified for varying fitness levels. Exercises that can be performed by active seniors include: 1. Hip Bridge; 2. Squat to Chair; 3. Step Up. A chair or... Read more

Correct Toes Manual

Posted By Marty Hughes, DC

Correct Toes helps position your toes and feet the way nature intended, and it's helpful in treating or preventing foot and lower extremity problems. Correct Toes toe spacers are constructed of medical-grade silicone and are flexible, comfortable, and durable. This toe spacing product has been carefully designed to place each of your toes in the correct position relative to the ground and to each other. Correct Toes is suitable for... Read more

Correct Toes Modifications (Basic)

Posted By Marty Hughes, DC

Every human foot is unique. This video demonstrates how you can modify your Correct Toes to fit your own unique toes. The strategies discussed in this video are intended to maximize your toe comfort without sacrificing the beneficial realignment effects of this helpful toe spacing product. Techniques to reduce fifth toe strain, hasten bunion correction, and decrease pressure on wide toes are all addressed by Dr. Ray McClanahan—a sports podiatrist... Read more

Correct Toes Modifications (Comprehensive)

Posted By Marty Hughes, DC

This video takes a comprehensive look at the various modifications you can perform on your Correct Toes toe spacers to help them fit your unique toes. The beginning of the video touches on the Correct Toes story, Correct Toes sizing, and how best to place and remove Correct Toes for optimal device longevity. This video also discusses the tools you'll need to successfully modify your Correct Toes for your particular... Read more

Correct Toes & Natural Foot Health

Posted By Robyn Hughes, ND

What if there was a way to reduce your chances of knee osteoarthritis and numerous foot and ankle problems? What if this approach was simple, logical, and cost-effective? What if it could address a wide variety of conditions, from joint pain to bunions to neuromas to ingrown toenails, as well as prevent these conditions from occurring? What if the philosophy was completely rational, as well as being backed by scientific... Read more

Correct Toes & Orthotics

Posted By Robyn Hughes, ND

Correct Toes eliminates the need for conventional orthotics in most people by enabling the foot arch (i.e., the medial longitudinal arch) to support itself. In general, we DO NOT recommend wearing Correct Toes in combination with orthotics; we instead recommend weaning yourself off orthotics—slowly and progressively—when introducing Correct Toes. Correct Toes toe spacers are, by definition, an orthotic, though conventional custom orthotics are placed under your foot arch (instead of... Read more

Correct Toes Placement & Removal

Posted By Marty Hughes, DC

This video demonstrates proper Correct Toes handling procedures, including how best to place and remove the device for optimal foot function and product longevity. It's important to place and remove the device using the rocking motion demonstrated in this short video. It's also important to use two hands when applying and removing the device to prevent unnecessary wear and tear. Learn more about Correct Toes handling procedures by viewing this... Read more

Correct Toes Q&A

Posted By Marty Hughes, DC

We receive a lot of questions about Correct Toes, and this page is dedicated to answering some of the most common ones. If you have a question about Correct Toes that doesn't appear anywhere else on our site, please send it to info@naturalfootgear.com and we'll post your question and our response here. Our goal is to make sure you understand how best to use this unique foot health product. We... Read more

Correct Toes: Results & Expectations

Posted By Marty Hughes, DC

“When can I expect to see results?” This is a question people often ask about Correct Toes, which makes perfect sense given that most users find their way to the device in an attempt to heal their feet and correct longstanding toe alignment issues. In our experience, we have found that, when it comes to Correct Toes, most people, most of the time, experience some immediate relief from foot pain... Read more

Correct Toes Sizing

Posted By Marty Hughes, DC

This helpful video describes how to select the most appropriate size of Correct Toes for your feet and toes. Use the cut-out templates contained in this printable document (which includes all four current sizes of Correct Toes: X-Small, Small, Medium, and Large) along with the advice in this companion video to confirm the best possible Correct Toes size for you. Note: When printing this document, please be sure to print... Read more

Correct Toes & Strengthening Exercises

Posted By Marty Hughes, DC

Correct Toes is a potent foot health tool that can be used when performing certain key strengthening exercises to help enhance balance and foot stability. Having a strong, stable base of support can allow you to perform these exercises with proper alignment in the ankle, knee, and hip joints and generate more power throughout your whole body. The strengthening exercises demonstrated in this video include: 1. Kettlebell Deadlift; 2. Single-Leg... Read more

Correct Toes vs. Other Toe Spacers

Posted By Marty Hughes, DC

Correct Toes is a toe spacing device that is beloved by many for its ability to address a wide range of foot and toe problems and restore natural toe alignment. The very first of its kind, Correct Toes was introduced to patients and consumers by its creator, Dr. Ray McClanahan, back in 2001 (you can learn more about the Correct Toes origin story here). Since then, a number of other... Read more

Crooked & Overlapping Toes: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the various types of crooked toes he sees in his Portland, OR, practice and what can be done to help straighten them out. Mallet toe, claw toe, and overlapping toe are all types of crooked toes that Dr. Ray mentions in this video. Dr. Ray also explains the underlying... Read more

Crooked Toes, Curved Toes & Bent Toes

Posted By Robyn Hughes, ND

Crooked toes are a common health problem, and there are several different types of crooked toes possible. The specific type of crooked toe a person may develop depends on the degree and direction of deviation in the affected toe’s joints. In some cases, the abnormal toe alignment is not permanent, and the toe may be realigned using natural rehabilitative techniques. Note: Crooked toes, curved toes, and bent toes are extremely... Read more

Cycling Shoe Surgery

Posted By Robyn Hughes, ND

Despite changes in materials and construction techniques, not much about the shape of cycling shoes has changed over the years. Cycling shoes, like rock-climbing shoes and soccer cleats, are notoriously constricting (and uncomfortable) footwear, as they hold the big and little toes in bunion and bunionette configuration, respectively, for prolonged periods during rides. They also contribute to hot spots, ingrown toenails, plantar fascia pain, hammertoes, and other foot problems. Read more

Definition of a Healthy Shoe

Posted By Robyn Hughes, ND

We all spend a lot of time on our feet, in shoes, so understanding what constitutes healthy footwear is absolutely crucial for building and maintaining optimal foot, toe, and joint health. Indeed, the health of your feet has profound implications on your entire body and your quality of life. But what are the key differences between a truly foot-healthy shoe and the industry standard? Quite a bit, as it turns... Read more

Diabetes

Posted By Robyn Hughes, ND

Diabetes is a chronic, or lifelong, condition in which the body is unable to maintain proper blood sugar levels. Foot problems are among the most common health concerns diabetics face. Several types of diabetes exist, yet they all may cause similar changes in the feet. Prolonged elevated blood sugar levels may lead to a serious health complication known as neuropathy—nerve damage or dysfunction. The nerves in the feet perform many... Read more

Exercises for Foot Pain

Posted By Marty Hughes, DC

There are many common causes of foot pain, especially in runners—plantar fascia problems, sesamoiditis (irritation of small bones under the base of the big toe), heel spurs, and Achilles tendinosis among them. Ingrown toenails and bunions may also cause foot pain. Fractures and other traumatic injuries can cause foot pain, too. The exercises described below may help rehabilitate your foot, improve its function, and reduce pain, especially when performed in... Read more

Fashion Footwear & Foot Health

Posted By Robyn Hughes, ND

What foot issues are commonly caused by women's fashion footwear? Many. Among the most common are bunions, plantar fasciosis (often inaccurately referred to as plantar "fasciitis"), hammertoes, neuromas, and ingrown toenails. There are three main "features" of fashion footwear that, over time, cause foot problems in women. These design elements are heel elevation (the heel is elevated above the forefoot), tapering toe box (the toe box gets narrower as it... Read more

Fashion Footwear Survival Guide

Posted By Robyn Hughes, ND

You’re a contemporary fashionista who dresses to impress. You faithfully don your high heels to conform to business dress standards, impress your employees, boss, or coworkers, and look fierce, maybe even sexy. You’re aware that wearing your fashionable heels may result in painful footsteps, but, well, you’re willing to squeeze them on for the sake of good looks. If this description mirrors your experience and thoughts, you may, unfortunately, be... Read more

Feet & Footwear Myths

Posted By Robyn Hughes, ND

If you look at the foot of a young child, you will notice that his or her toes are spaced well apart. The foot of a young child is naturally designed for optimal balance and gait, and if the foot maintains this shape, optimal stride is preserved through old age: a finding observed in barefoot populations the world over. In industrialized societies, however, people spend a lifetime wearing shoes with... Read more

Five Tools to Combat Foot Pain When Cycling

Posted By Marty Hughes, DC

Foot pain while cycling (as well as foot pain after cycling) is a common experience for riders of all stripes. Almost all road cyclists, mountain bikers, and even bicycle commuters experience at least some degree of foot pain at some point during their riding careers. The pain may be so severe that it prevents participation in cherished bicycling activities and events, or, in some cases, forces a premature retirement from... Read more

Flat Feet

Posted By Robyn Hughes, ND

Flat feet, also known as pes valgus or pes planovalgus, is a health problem in which the foot lacks a normal arch when the affected person is standing. The arch on the foot’s inside edge (i.e., medial longitudinal arch) is the structure affected by this condition. The entire foot, including the midfoot, will touch the floor in individuals with flat feet. Flat feet is usually a painless condition, and it... Read more

Flat Feet: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

This video discusses the condition called flat feet. There are a lot of myths surrounding flat feet, and in this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, addresses each of these myths and compares and contrasts conventional podiatric treatments with natural, conservative treatment methods. Dr. Ray notes that having flat feet is not necessarily an indication that foot problems... Read more

Foot Arch Strengthening Exercise

Posted By Marty Hughes, DC

Your body functions best when it's mobile and strong, and your foot is no exception! The arch intrinsic muscles of your foot—the muscles that support your main foot arch, your medial longitudinal arch—can be trained and strengthened, just like any other skeletal muscle in your body, which can be very helpful in building strong, healthy feet and preventing common foot problems. This video demonstrates how to use a hacky sack... Read more

Foot Circulation Tips

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, shares helpful tips on how to improve foot circulation (and offers suggestions on how to avoid common causes of poor circulation). Dr. Ray also highlights the importance of using products, such as warm and cool therapy gels, to enhance foot and toe circulation. Circulation is just one of the many... Read more

Foot Health Research & Resources

Posted By Marty Hughes, DC

Listed below are numerous journal articles, magazine and blog articles, and books that support a barefoot or minimalist shoe model for injury-free walking or running. These studies and books discuss the merits of barefoot living and the injuries commonly associated with the use of conventional footwear. Some of the articles discuss specific conditions, such as bunions, plantar fasciosis, and knee osteoarthritis. This body of work, in combination with the empirical... Read more

Foot Pain by Location

Posted By Marty Hughes, DC

Your feet are one of the most important parts of your body. They accept and disperse tremendous forces during standing, walking, and running (e.g., walking 1 mile places 60 tons of stress on each foot), and they possess extraordinary strength, integrity, and endurance. Although your feet are resilient and capable of bearing considerable forces, too much stress can cause pain or discomfort—especially if your foot is held in a deformed... Read more

Foot Symptoms & Their Causes

Posted By Marty Hughes, DC

Severe pain, swelling, bruising, and an inability to bear weight are symptoms that could indicate a serious foot problem. Damage to your foot's muscles, tendons, ligaments, or bones, along with foot and toe deformities, may be caused by trauma, overuse, or improper footwear. Though certain medical conditions can contribute to foot pain, shoes that prevent the foot from functioning the way nature intended are a frequent cause of foot problems.... Read more

Footwear for Children

Posted By Robyn Hughes, ND

Children spend much of their time on their feet, walking, running, and playing, and an active child takes about 20,000 steps per day. A question we often receive is: “What shoes are best for my child?” Concerned parents rightly wonder about the best ways to protect and support their child’s feet and prevent future health problems. Your child’s feet are naturally and brilliantly designed for optimal standing and locomotion if... Read more

Footwear & Knee Osteoarthritis

Posted By Marty Hughes, DC

Knee osteoarthritis, or degenerative joint disease, is a common health problem in the United States, especially among the elderly. This health problem, notes the American Academy of Orthopedic Surgeons, is one of the top five most common causes of disability in older individuals. The risk for knee osteoarthritis-related disability, states the Academy, is comparable to the likelihood of disability from cardiovascular disease. Knee osteoarthritis is defined by the loss of... Read more

Guidelines for Using Natural Foot Products

Posted By Marty Hughes, DC

Products offered by Natural Footgear are intended to improve your quality of life, reduce your likelihood of experiencing common foot and lower extremity problems, and address the underlying cause of your foot pain or discomfort. Many people derive significant benefit from our products and information, but the use of these things does not guarantee a favorable health outcome and should not replace the advice provided to you by your physician.... Read more

Hallux Limitus: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, dives deep into the condition called hallux limitus. Hallux limitus is a condition in which the big toe is unable to bend upward (or dorsiflex) to a proper degree. This foot health problem begins early in life in those who wear conventional footwear. Tapering toe boxes and other injurious shoe... Read more

Hallux Limitus & Rigidus

Posted By Robyn Hughes, ND

Hallux is the medical term for the big toe. The big toe is one of the most important parts of the body, as it provides propulsive force during gait and helps stabilize the entire foot and body. The big toe should possess between 50 and 90 degrees of extension—also known as dorsiflexion—if it is healthy and injury free, and a person should be able to move his or her big... Read more

Hammertoe Stretch & Mobilization

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, demonstrates a two-part stretch that can be used to help rehabilitate hammertoes and restore toe alignment. Hammertoes are caused by an imbalance between toe flexor and extensor tendons. The stretches shown in this video help restore tendon balance and realign the toes to the position that nature intended. Read more

Hammertoes

Posted By Robyn Hughes, ND

A hammertoe is a type of crooked toe that involves unnatural contracture, or bending, of the affected toe. In most cases, a hammertoe is characterized by a toe malposition in which the end of the affected toe points down while the first bone of the same toe—the proximal phalanx—points up. A hammertoe resembles an upside-down letter “v” when viewed from the side. This crooked toe syndrome usually leads to toe... Read more

Hammertoes: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the foot and toe condition called hammertoes and compares conventional podiatric treatment techniques with natural, preventive, and conservatives techniques. A hammertoe is an upward shifting of the first toe bone, and this shifting, notes Dr. Ray, is caused by two common design features in conventional shoes: Heel elevation and... Read more

Healthy Foot Anatomy

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses how conventional footwear alters normal foot and toe anatomy, leads to excessive pronation, and causes a variety of otherwise preventable foot problems. Learn more about natural foot health and wisdom from Dr. McClanahan, who is one of the most talented, progressive, and naturally-minded foot care specialists in the United States. Read more

Heat or Ice for Plantar Fasciosis?

Posted By Marty Hughes, DC

Can applying heat to the plantar fascia (in combination with proper footwear and Correct Toes), facilitate healing of plantar fasciosis? And since plantar fasciosis is due to insufficient bloodflow, does this mean that icing the plantar fascia should be avoided? Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, tackles these questions in this short yet informative video. Learn more about hot... Read more

Heel Elevation

Posted By Robyn Hughes, ND

Heel elevation is a design element present in almost every shoe, from dress shoes to work boots to running shoes, though there is little (if any) compelling evidence to account for its inclusion in shoes or other footwear. Most people in the United States and other parts of the world begin wearing shoes when they learn to walk, some even before. Almost all shoes, including children’s shoes, possess heel elevation,... Read more

Heel Pain: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

Plantar fasciosis is a common cause of heel pain, but another problem that can cause heel pain is bursitis, specifically, infracalcaneal bursitis—irritation of the fluid-filled sac that sits directly under the heel bone. With heel bursitis, pain tends to increase with weight-bearing activity, as opposed to plantar fasciosis, a condition in which pain usually is greatest upon waking in the morning. In this video, Dr. Ray McClanahan, a sports podiatrist... Read more

How Minimalist Shoes Can Help Prevent Ankle Sprains

Posted By Marty Hughes, DC

Dr. Robyn and I are often stopped on hiking and running trails by fellow outdoor enthusiasts who notice our unique footwear choices. With puzzled looks on their faces, they ask us how we avoid spraining our ankles in such minimalist footwear on such uneven terrain. The truth is, minimalist shoe wearers are at a distinct advantage when it comes to avoiding dreaded—and often temporarily debilitating—ankle sprains. But not all minimalist... Read more

How to Adjust Luna Sandals Performance Laces

Posted By Marty Hughes, DC

Luna sandals are foot-healthy minimalist sandals that allow your toes to splay the way nature intended. These comfortable and versatile sports sandals come equipped with an easily adjustable strapping system that can be tailored to suit your unique feet. This video walks you through the four key adjustments you can make to your Luna sandals to achieve the best possible fit. Most people find at least some combination of the... Read more

How to Choose Healthy Shoes for Kids

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses how to select the healthiest possible footwear to support your child's growth and development. Choosing the proper footwear for your child early on can have an enormously beneficial effect on his or her foot and joint health later in life. Protecting the shape and function of your child's foot... Read more

How to Customize Correct Toes

Posted By Marty Hughes, DC

With four distinct sizes to choose from, Correct Toes works great for many people right out of the box. Because all sets of feet and toes are unique, however, it's sometimes necessary to make changes to the device to accommodate different needs. Correct Toes toe spacers are amazingly versatile and can be customized to enhance your toe comfort or address a variety of toe considerations ranging from webbed toes to... Read more

How to Determine Proper Shoe Width

Posted By Robyn Hughes, ND

We often receive the following question (or slight variations thereof) from readers and customers who are interested in determining the proper width of shoe to purchase: I had my foot width measured at a local shoe store and was told that I need a wide shoe. Will the shoes you offer on your site work for me and my feet? First, let me say that conventional foot and shoe width... Read more

How to Keep Your Feet Healthy at Work

Posted By Marty Hughes, DC

This insightful video offers several simple and effective techniques you can perform to keep your feet healthy while you're at work. These techniques include going barefoot in your office as often as possible, bringing flats or sandals into your workplace, keeping some foot massage tools under your desk, and performing the Big Toe Stretch and Toe Extensor Stretch as well as other exercises that help strengthen the intrinsic foot muscles. Read more

How to Measure Foot Length

Posted By Marty Hughes, DC

Watch this video to learn how to accurately measure your foot length. This video was created by Xero Shoes founder Steven Sashen for Xero Shoes products, but the procedure works equally well for all other brands. Please note that most of you will have one foot that is longer than the other (this is normal!), so be sure to measure both feet. The longer measurement is the one you will... Read more

How to Place Metatarsal Pads

Posted By Marty Hughes, DC

Metatarsal pads can help treat or prevent numerous foot problems, including hammertoes, plantar fasciosis, capsulitis, neuromas, and other causes of ball of foot pain. Check out the above educational video (featuring Dr. Ray McClanahan, natural sports podiatrist and the inventor of Correct Toes) to learn more about how to properly place metatarsal pads. The below video also demonstrates how to best situate your metatarsal pads within your shoe or on... Read more

How to Prevent Blisters

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, answers the following question: What tape or blister treatments do you recommend for preventing blisters on long runs? Dr. Ray notes that one of the key strategies for preventing blisters on long runs is to adopt footwear that's shaped like the natural human foot. Other helpful natural approaches include using... Read more

How to Prevent Bunions & Hammertoes

Posted By Robyn Hughes, ND

During the warm weather months, when people are wearing open-toe footwear, take a look around and notice the state and condition of the toes that you see. You'll most likely see a wide variety of toe deformities, ranging from mild and barely perceptible to severe and even shocking. Most people who have worn conventional footwear for decades are bound to have at least one type of crooked toe or toe... Read more

How to Select Foot-Healthy Shoes

Posted By Robyn Hughes, ND

Selecting foot-healthy shoes—shoes that truly support long-term foot health—is one of the most important considerations in caring for your feet, as most foot and toe problems are caused by conventional footwear. Indeed, shoes that are generally regarded as appropriate (and even healthy) by many foot care professionals and society at large actually cause a variety of foot and toe deformities and lead to numerous musculoskeletal health problems, from bunions to... Read more

How to Shop for Shoes

Posted By Marty Hughes, DC

When it comes to the health and well-being of your musculoskeletal system, few things are more important than what you put on your feet. Indeed, your choice of footwear affects everything from your joint health to your postural alignment to your walking and running gait, and more. Making sure your footwear is maximally foot-healthy is an essential part of avoiding foot, leg, and back pain, preserving mobility, and taking care... Read more

How to Strengthen Intrinsic Foot Muscles

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, answers the following question: What are your favorite ways to strengthen intrinsic foot muscles? Dr. Ray notes that the intrinsic foot muscles (aka plantar arch muscles) are a group of muscles that originate at the heel bone and attach to the toes. He also emphasizes the importance of properly aligning... Read more

How to Tie Luna Multi-Wrap Laces

Posted By Marty Hughes, DC

Luna sandals are foot-shaped minimalist sandals that allow your foot to function the way nature intended. Some Luna sandals come equipped with premium leather laces that allow you to achieve a stylish look and a secure feel. This video walks you through the two main tying techniques you can perform to achieve a comfortable fit with Luna multi-wrap laces: The “Simple Bow” and the “Overhand Knot.” Watch the above video... Read more

How to Tie Luna Single-Wrap Laces

Posted By Marty Hughes, DC

Luna sandals are foot-shaped minimalist sandals that allow your foot to function the way nature intended. Some Luna sandals come equipped with premium leather laces that allow you to achieve a stylish look and a secure feel. This video walks you through the two main tying techniques you can perform to achieve a comfortable fit with Luna single-wrap laces: The “Simple Bow” and the “Overhand Knot.” Watch the above video... Read more

How to Transition to Minimalist Shoes

Posted By Robyn Hughes, ND

Many people are aware that a transition period is required when switching from conventional shoes to minimalist shoes (now sometimes referred to as “functional footwear”). In fact, this is one of the most common topics we hear about from patients and customers. Most people want to know the proper protocol for transitioning to men's or women's foot-healthy footwear—shoes, boots, or sandals that are widest at the ends of the toes,... Read more

How to Use BlackBoard MobilizationBars

Posted By Marty Hughes, DC

Your ability to successfully navigate your way through life, in a physical sense, largely depends on the functional capabilities of your feet, and whether or not your feet can connect with the ground in a way that produces efficient, pain-free motion and movement. In order to realize the inherent potential of your feet to serve this important role, it’s crucial that you train them effectively, in a manner that optimizes... Read more

How to Use BlackBoard PerformanceBars

Posted By Marty Hughes, DC

Your ability to competently compete or participate in your preferred sports or athletic activities largely depends on your ability to adapt and react to the terrain upon which you traverse and the conditions you encounter. In order to reduce the likelihood of injuries and perform at your highest level, it’s absolutely vital that your feet are as fit as possible, so that they can help you successfully navigate any situation... Read more

How to Use BlackBoard ToeBands

Posted By Robyn Hughes, ND

Take a moment to examine your fingers. They are strong, flexible, and have good motor coordination—similar in many ways to the toes. Of course, fingers and toes are not the same thing, but imagine what it would be like if you put your hands in boxing gloves all day long and couldn’t use your fingers to grip, type, write, or play music or sports. It would be strange, right? Well,... Read more

How to Use Correct Toes With Huaraches

Posted By Marty Hughes, DC

Correct Toes toe spacers work well in combination with huaraches minimalist running sandals. Huaraches are a type of footwear worn by the Tarahumara—an indigenous group living in the state of Chihuahua in Mexico who are renowned for their long-distance running ability. Huaraches have grown in popularity over the past few years and are now the running or hiking shoe of choice for many. Using Correct Toes and huaraches is a... Read more

How to Use Correct Toes With Thong Sandals & Flip-Flops

Posted By Marty Hughes, DC

Correct Toes toe spacers can work well in combination with a variety of footwear, including thong sandals and flip-flops. This insightful video shows you how to use your Correct Toes in conjunction with your sandals to enhance foot health and comfort as well as to improve toe alignment. Contact us if you have any questions about the processes described and demonstrated in the above video and we'll do our best to assist you. Read more

How to Use Hickies No-Tie Laces

Posted By Marty Hughes, DC

Hickies no-tie laces offer a new and, in many ways, better way to secure your shoes. Check out the following videos to learn more about the various ways you can use Hickies to “lace up” your favorite footwear. Popular fastening techniques include the “Regular Fit” method, the “Tight Fit” method, and the “Loose Fit” Method. Learn more about these fun little shoe helpers in these instructive videos. Read more

How to Use the BlackBoard Basic

Posted By Marty Hughes, DC

Your feet play a vital role in your musculoskeletal system. They absorb your footfalls, efficiently transform potential energy into movement, and help dictate the position of your knees, hips, and spine. Many long-term joint and soft tissue problems originate at the foundation of the body—in the feet—and that’s why healthy foot form and function are so incredibly important. This applies both to athletes and to anyone who simply enjoys being... Read more

How to Use the Boa® Closure System

Posted By Marty Hughes, DC

In this video, Topo Shoes CEO and founder, Tony Post, demonstrates how to use the Boa Closure System to secure a pair of Topo athletic shoes. The Boa Closure System—a common inclusion in many cycling shoes—is brilliantly designed to allow for micro adjustments in lacing tightness and shoe comfort. In this video, Tony also demonstrates the quick-release mechanism that makes using the Boa Closure system a snap. Learn more about... Read more

How to Use the FootFitter Ball & Ring Shoe Stretcher

Posted By Marty Hughes, DC

This video demonstrates how to use the FootFitter Ball & Ring Shoe Stretcher to spot-stretch your shoes. This helpful foot health tool can help you achieve an optimal shoe fit and help address or prevent foot and toe conditions such as bunions, bunionettes, hammertoes, and corns. Learn more about how to employ this device to achieve optimal natural foot health by watching this short and informative video. Read more

How to Use the Human Locomotion ToePro

Posted By Marty Hughes, DC

The ToePro foot and ankle exercise platform, created by the legendary Dr. Tom Michaud—chiropractor and author of the influential textbook Human Locomotion: The Conservative Management of Gait-Related Disorders—is designed to enhance musculoskeletal function by exercising the muscles of the foot and lower leg in their lengthened positions. Research shows that, in addition to improving agility, running speed, and horizontal jump distance, foot strengthening exercises can also prevent falls in the... Read more

How to Use the Human Locomotion Two-to-One Ankle Rockboard

Posted By Marty Hughes, DC

The Human Locomotion Two-to-One Ankle Rockboard, created by the renowned Dr. Tom Michaud, is designed to strengthen the muscles of your lower legs, fortify your ankles against injury, improve your balance, and help you achieve or maintain full ankle range of motion. One of the most common ways to improve ankle function is to use ankle rockboards. However, most rockboards pivot around a central pivot point that causes the board... Read more

How to Use the Naboso Kinesis Board

Posted By Marty Hughes, DC

Wobble boards have long been used in physical therapy clinics and other healthcare settings as a tool for improving patients’ balance and ankle stability. These boards are often used in a home-based setting, too, by those seeking improved balance and foot and musculoskeletal function. What separates the Naboso Kinesis Board from other wobble boards is the fact that it intentionally focuses on micro-wobble perturbations to stimulate the nerves of the... Read more

How to Use, Wear & Care for Your Correct Toes

Posted By Marty Hughes, DC

This short video provides a terrific overview of the Correct Toes device and how you can best use and wear it to prevent or address many common foot and toe problems. This video also discusses how to properly care for your Correct Toes to ensure device longevity. Some key points mentioned in this video include: Correct Toes can be modified and customized for individual needs; Correct Toes is designed to... Read more

Ingrown Toenails

Posted By Robyn Hughes, ND

Ingrown toenails, though not a life-threatening health problem, can cause significant pain or discomfort in the affected toe. In severe cases, the infection caused by an ingrown toenail may spread into the toe bones. Ingrown toenails can affect any of the toes, though the big toe is most vulnerable to this health problem (due to the forces placed on it by the toe boxes of conventional footwear). Ingrown toenails are... Read more

Ingrown Toenails: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

This video discusses ingrown toenails—a common (though not normal) toe problem that's often treated by surgically removing a portion of the affected nail. Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, explains why surgery usually is not necessary in treating ingrown toenails and how a natural approach (i.e., appropriate footwear, toe spacers, etc.) can treat and prevent this painful condition. Dr.... Read more

Love Your Feet!

Posted By Robyn Hughes, ND

Feet are a part of the body that sometimes go neglected. But it's important to show your feet the affection and attention they deserve. Loving your feet means appreciating their incredible and brilliant design and caring for your them in a way that supports and encourages their long-term health. Understanding the numerous structures and unique architecture of your feet can help you better appreciate the amazing work your feet accomplish... Read more

Lower Leg Pain: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the most common underlying cause of lower leg pain. Dr. Ray notes that two common design features in conventional shoes act to shorten the muscles at the front of the lower leg: Heel elevation and toe spring. Both features encourage the toes to remain in an extended position over... Read more

Metatarsal Pad Benefits

Posted By Marty Hughes, DC

Metatarsal pads are one of the unsung heroes of natural foot health, and they represent a noninvasive and economical way to address a wide range of common foot and toe problems. Unlike conventional arch orthotics, which attempt to control the motion of your foot, metatarsal pads allow your foot to function the way nature intended; that is, flexing, bending, and articulating in a way that’s unconstrained by external factors or... Read more

Metatarsal Pad Placement

Posted By Marty Hughes, DC

Pedag “T-form” metatarsal pads are among the most helpful (and least obtrusive) foot pads you can use to rehabilitate your feet. These pads are helpful in restoring optimal foot health because they spread the heads of your metatarsal bones (which creates more room for sensitive and easily compressed ball of foot structures, such as nerves and blood vessels, to pass), they promote a balance between your toe flexor and extensor... Read more

Natural Arch Support

Posted By Robyn Hughes, ND

Propping up the foot arch is a common approach used by physicians to help treat certain foot and ankle disorders. Arch support is also a design feature commonly touted by shoe manufacturers as beneficial. But we thought it would be helpful to discuss what arch support really means and whether it’s truly necessary—or even desired—in the foot. To understand our arch support philosophy, it’s important to understand the architectural principle... Read more

Natural Foot Posture

Posted By Marty Hughes, DC

In this short video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, demonstrates true, anatomically correct foot position and posture. Dr. Ray discusses the effects of conventional footwear on foot arch stability and how some common shoe design features actually work against the inherent strength of the foot to deform and destabilize. Learn more about natural foot structure and posture in... Read more

Neuromas

Posted By Robyn Hughes, ND

A neuroma is an often painful enlargement of one of the body’s nerves. Though neuromas can develop in any part of the body, they most commonly occur in the foot, usually in one of the intermetatarsal nerves. Interdigital neuroma is the name used to describe this nerve mass or enlargement. An interdigital neuroma is more likely to occur in women than men. A neuroma can arise between any of the... Read more

Neuromas: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses foot neuromas. A neuroma is an enlargement of a portion of a nerve and is caused by nerve irritation. Foot neuromas most commonly occur between the 3rd and 4th metatarsal bones. Dr. Ray states that foot neuromas are a relatively easy problem to treat if there is an understanding... Read more

Neuromas & Natural Foot Health

Posted By Marty Hughes, DC

A neuroma is the thickening, or enlargement, of a nerve segment. Neuromas can develop in any part of the body, states Dr. Ray McClanahan, a natural sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, in this informative video, though they tend to occur with greater frequency in certain parts of the foot. Conventional footwear, notes Dr. Ray, is one of the leading causes of nerve... Read more

Origin of Natural Foot Care: Dr. Ray McClanahan's Story

Posted By Marty Hughes, DC

This video introduces Dr. Ray McClanahan, a leader in conservative foot care treatments, the inventor of Correct Toes, and our personal mentor. In this clip, Dr. Ray discusses his personal journey as a healthcare provider and the reasons why he adopted a more natural approach to foot care. This video also identifies the footwear features that cause or contribute to numerous toe, foot, ankle, and lower extremity problems and structural... Read more

Osteoarthritis: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the most common causes of foot and toe osteoarthritis. He also reviews common conventional approaches to foot osteoarthritis and compares these with more natural approaches that have proven helpful for his patient base. Learn more about this common problem, and what you can do about it, in this insightful... Read more

Peripheral Arterial Disease

Posted By Robyn Hughes, ND

Peripheral arterial disease, or PAD, is a health problem in which plaque—a combination of calcium, fibrous tissue, fat, and cholesterol—accumulates in the arteries that deliver blood to the head, organs, and limbs. Plaque can harden the arteries over time and decrease the diameter of the blood vessels, which reduces the amount of blood reaching certain parts of the body, including the feet. PAD is a common circulatory problem—it affects more... Read more

Plantar Fasciitis or Fasciosis?

Posted By Marty Hughes, DC

Plantar fasciitis is a common foot problem, but is this condition properly named? In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, reviews the underlying cause of this painful foot problem (improper toe alignment) and puts forth an argument in favor of renaming the condition plantar fasciosis, due to the tissue degeneration (not inflammation) observed in the plantar fascia... Read more

Plantar Fasciosis

Posted By Robyn Hughes, ND

Plantar fasciosis is a foot condition characterized by heel pain and pain in the plantar fascia—the strong and dense connective tissue structure on the sole of the foot that spans the foot arch. This condition has historically been called plantar fasciitis because it was believed that plantar fascia inflammation was the principal underlying cause. Plantar fasciosis is a more accurate name for this condition because it actually involves tissue degeneration... Read more

Plantar Fasciosis: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the condition commonly referred to as plantar fasciitis and explains why this foot health problem should more appropriately be called plantar fasciosis. Dr. Ray also discusses how this condition is treated using conventional versus natural approaches. Learn all about plantar fasciosis, including what you can do about it, in this helpful and... Read more

Plantar Fasciosis: The Underlying Cause

Posted By Robyn Hughes, ND

A study by Harvey Lemont, DPM, published in the May 2003 edition of the Journal of the American Podiatric Medical Association suggests that the term “plantar fasciosis” may be more appropriate than the commonly used “plantar fasciitis,” as biopsies reveal necrotic, or dead, tissue in the plantar fascia of people with this condition, not inflammation. Lemont concluded that plantar fasciitis is a degenerative process, not an inflammatory process, involving small... Read more

Plantar Fibromas

Posted By Robyn Hughes, ND

A plantar fibroma is a knot or nodule of fibrous tissue that develops in the medial longitudinal foot arch. This nodule grows within the plantar fascia—a strong band of connective tissue on the underside of the foot that runs from the heel to the toes. Plantar fibromas can develop in one or both feet, are noncancerous (i.e., benign), and typically will not resolve without appropriate treatment. Though a number of... Read more

Plantar Taping Technique

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, demonstrates a plantar taping technique to address bottom-of-foot pain or discomfort. Dr. Ray walks you through all the necessary steps required to wrap your own foot. Plantar taping is a simple, conservative, and effective way to relieve arch and heel pain. Learn how to perform this helpful technique in this... Read more

Plantar Warts

Posted By Robyn Hughes, ND

Plantar warts, also called verruca plantaris, are a buildup of skin on the bottom of the feet. Plantar warts are benign skin growths caused by the human papillomavirus, or HPV. This virus enters the body through small cuts or breaks in the skin of the feet. The buildup of thick, irregular skin on the bottom of the feet that characterizes plantar warts is sometimes confused with calluses, due to their... Read more

Problematic Shoe Design Features

Posted By Robyn Hughes, ND

Truly exceptional footwear allows your foot to function like a healthy bare foot inside your shoe. Most conventional footwear, however, from dress shoes to work boots to running shoes, includes a number of problematic design features—we'll refer to them as design “elements” from here on, rather than features, as “features” imply something positive or helpful—that either deform your feet over time or cause you to experience foot and lower extremity... Read more

Pronation vs. Overpronation

Posted By Marty Hughes, DC

In this video, sports podiatrist and Correct Toes inventor Dr. Ray McClanahan examines pronation and explains the difference between pronation and overpronation. Pronation—the combination of three separate events in the foot and ankle, including subtalar eversion, ankle dorsiflexion, and forefoot abduction—is normal and natural, but it can lead to problems when it becomes excessive. Dr. Ray takes a closer look at what's happening at the joints at the back of... Read more

Raynaud’s

Posted By Robyn Hughes, ND

Raynaud’s is a health problem that affects the arteries. Raynaud’s sometimes is called a disease, phenomenon, or syndrome, and it’s characterized by brief bouts of vasospasm, or the sudden narrowing of a blood vessel, which results in a reduced flow rate through that vessel. Arterial vasospasm primarily reduces blood flow to the fingers and toes. Though most people with Raynaud’s experience reduced blood flow to the fingers, a significant number... Read more

Remedies for Foot Cramps

Posted By Marty Hughes, DC

Muscle cramps are sudden, involuntary spasms of one or more muscles that may occur while exercising or at night, during sleep. Muscle cramps typically last for a few seconds to several minutes. Common causes of muscle cramps, including foot muscle cramps, include the following: Muscle strains, dehydration, mineral depletion, and insufficient circulation. Several holistic remedies for foot muscle cramps may be effective. Massage therapy is an often helpful remedy for... Read more

Rigid Soles

Posted By Robyn Hughes, ND

Rigid, inflexible soles are a common inclusion in most conventional footwear. Most shoe manufacturers have taken the idea of foot sole protection and gone well beyond what is necessary or healthy for your foot. In most cases, only a thin layer of material between your foot and the ground is required for adequate foot protection. And people who have grown up in a barefoot culture may not require any sort... Read more

Runner’s Knee: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, explores the common problem known as runner's knee. Dr. Ray discusses the underlying causes of this problem and how you can adopt a preventative approach to runner's knee. Dr. Ray also explains that conventional athletic (and other) footwear is largely to blame for this painful lower extremity condition. Learn about... Read more

Runner's Knee

Posted By Robyn Hughes, ND

Runner’s knee is a common musculoskeletal problem in runners, jumpers, skiers, cyclists, soccer players, basketball players, volleyball players, and other athletes. Runner’s knee is a general term that describes several knee-specific disorders, including chondromalacia patella, patellofemoral malalignment, and anterior knee pain syndrome. Runner’s knee is a health problem that usually affects young, otherwise healthy individuals, and it occurs when the underside of the patella, or kneecap, becomes irritated. Read more

Sesamoiditis

Posted By Robyn Hughes, ND

Irritation, imbalance, or fracture of two small bones—sesamoids—near the big toe is a forefoot problem that may cause pain in some individuals. These two sesamoid bones, located on the underside of the foot, directly below the first metatarsal bone—the long, thin bone that’s positioned between the ankle bones and the big toe—are approximately the size of corn kernels and act like pulleys. The sesamoid bones function like a kneecap (another... Read more

Sesamoiditis: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the common and painful condition known as sesamoiditis. Sesamoiditis occurs when the two floating bones beneath the base of the big toe (sesamoids) are forced to deviate from their natural position and then become inflamed or irritated. Dr. Ray looks at the underlying causes of this foot health problem... Read more

Sever’s Disease

Posted By Robyn Hughes, ND

Sever’s disease, also known as calcaneal apophysitis, is a common heel problem affecting children. This heel bone disorder is often painful, though it’s usually temporary and causes no long-term health effects. With Sever’s disease, the Achilles tendon repeatedly pulls on the heel’s growth plate, causing microtrauma (i.e. microfractures), inflammation, and swelling in the affected area. Sever’s disease is similar to Osgood-Schlatter disease, which affects the knee. Inappropriate footwear may be... Read more

Shin Splints

Posted By Robyn Hughes, ND

Shin splints are a lower extremity health problem involving pain and tenderness along or behind the inner edge of the lower two-thirds of the tibia—the larger of the two bones in the lower leg. Shin splints commonly occur following vigorous physical activity, including endurance exercise and other sports involving running. Shin splints occur when certain muscles and tendons as well as the periosteum—a membrane that covers the outer surface of... Read more

Shin Splints: Conventional vs. Natural Approaches

Posted By Marty Hughes, DC

Shin splints are a common cause of lower leg pain in many people, especially athletes. In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, describes the two unique types of shin splints and how this painful lower leg problem is addressed using both conventional podiatric methods and natural, conservative treatments. Dr. Ray states that most people who develop shin... Read more

Shoe Liner Test & Pronation Explained

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, describes the Shoe Liner Test and explains why excessive pronation is such a common problem in our society. The Shoe Liner Test is a simple test that involves pulling the liner out of your shoe (or a shoe that you are thinking of buying) and standing on it. If any... Read more

Shoe Sizing Techniques: Traditional vs. Natural

Posted By Robyn Hughes, ND

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses the method that's historically been used for shoe sizing and why this technique falls short (and, in fact, often leads to a variety of foot and toe problems). He also demonstrates a better way to size shoes that respects the shape of the natural human foot. Here are some... Read more

Six Reasons to Realign the Big Toe

Posted By Marty Hughes, DC

In the world of healthcare, there are no panaceas, or cure-alls. But a few simple strategies can have profound and lasting effects on your health. When it comes to building and maintaining foot and toe health, one simple action stands out above most others: Realigning your big toe to the position that nature intended. Restoring your big toe so that it’s in line with its corresponding metatarsal bone is one... Read more

Six Ways to Restore Foot Health After Surgery

Posted By Marty Hughes, DC

A lot of folks write in with questions about foot and toe surgery and what alternatives might be available for those who wish to avoid these procedures. We also get a lot of questions from people who've already had foot or toe surgery (or who are scheduled for a procedure), wondering if natural foot care methods might be effective in preventing a recurrence of their problem. Some folks wonder, too,... Read more

Strutz Foot Pads Instruction Guide

Posted By Marty Hughes, DC

Strutz foot pads are simple and unobtrusive, possess a sleek, low-profile design, and serve as a sort of “mobile” metatarsal pad. This important foot health tool helps you prevent or address ball of foot pain and helps improve foot structure and function. Strutz foot pads come equipped with a wide elastic band that wraps around your foot and a built-in raised pad that is intended to be positioned in the... Read more

Tapering Toe Boxes

Posted By Robyn Hughes, ND

Toe box taper—the narrowing of a shoe from the ball of your foot to the ends of your toes—is one of the most harmful features of conventional footwear. It's difficult to find a pair of shoes or boots (or even sandals) that are wider at the ends of your toes than the ball of your foot. Most shoes and boots, including athletic models, force your toes into a wedge position... Read more

Tarsal Tunnel Syndrome

Posted By Robyn Hughes, ND

Tarsal bones are the short bones located in the midfoot and rearfoot that form a bridge between the ankle and the metatarsal bones. The tarsal tunnel is a space located just below the bony prominence on the inside of the ankle, or medial malleolus, and is made up of bone on the inside and the flexor retinaculum—a band of connective tissue—on the outside. Several important structures pass through the tarsal... Read more

Tendinitis

Posted By Robyn Hughes, ND

Tendinitis occurs when tendons—the fibrous connective tissue structures that connect muscles to bones—become irritated and inflamed. Inflammation is the localized response by the body to injury or damage caused by chemical, physical, or biological agents. Most tendinitis treated by foot care professionals is caused by overuse, usually from repetitive work tasks or recreational sports. Foot and lower extremity tendinitis can significantly affect a person’s ability to perform his or her... Read more

The Best Foot Pads

Posted By Marty Hughes, DC

The very best foot pads are the ones that nature gave us (i.e., the ones already built into our feet), such as the forefoot fat pad and the calcaneal fat pad. But for most of us who have spent a lifetime shod, our foot pads are not properly positioned (or conditioned) to play the role they were intended to play. In order to get the “built-in” foot pads doing what... Read more

The Humble Origins of Natural Footgear

Posted By Marty Hughes, DC

When we set out on this journey so many years ago, we scarcely imagined—though we certainly hoped, at least in the backs of our minds—that we’d be coming to you today with news of Natural Footgear’s 10th anniversary. But here we are, in late March 2022, 10 wonderful years into our mission, and we thought it might be fun to take a look back at the humble origins of Natural... Read more

The Merits of Be Real Shoes

Posted By Marty Hughes, DC

Be Real Shoes have it all: A flat sole from heel to toe, a flexible sole with great traction, and one of the widest toe boxes in the business (not to mention the fact that these foot-healthy shoes are made in the USA using recycled, non-toxic materials!). In this video, Be Real Shoes founder Jason Applegate discusses and demonstrates his amazing creation. Be Real Shoes work great both on land... Read more

The Natural Foot Health Revolution

Posted By Marty Hughes, DC

The natural foot health revolution is here. Increasing numbers of people are liberating their feet from the shackles of conventional footwear and realizing the benefits of more minimalist footwear. For the first time ever, footgear is now available to consumers that supports and respects the brilliant design of the human foot and helps correct toe deformities caused by years of inappropriate footwear use. We are rediscovering our natural foot health... Read more

The Shoe Cushioning Myth

Posted By Marty Hughes, DC

For decades, we, as footwear consumers and users, have been told that we need plenty of padding in our shoes and under our feet to help boost comfort and buffer the forces on our bodies that occur during standing, walking, running, and jumping. Like many things in the health arena, this information has become common knowledge and accepted as fact. Shoe industry bigwigs along with countless healthcare professionals have championed... Read more

Three Meditations for Running

Posted By Marty Hughes, DC

Running is a type of moving, or dynamic, meditation, and I, like many others, run to recalibrate my outlook on life, center my wandering mind, and spend time in the invigorating “flow” state so often experienced by athletes, gamers, musicians, and other performers. There is something so fundamental and primal about running; indeed, our ability (and willingness) to run long distances is something that sets us apart from all other... Read more

Tips for Keeping Feet Dry

Posted By Robyn Hughes, ND

Keeping your feet dry is important in preventing blisters, warts, and fungal skin and nail problems. Consider incorporating the following tips into your daily routine to keep your feet dry and your foot health hygiene optimized: Remove the liners from your shoes; place your shoes next to a heat source to encourage complete drying; dry your feet thoroughly after bathing and/or swimming, especially between your toes; wear Cool-Max or wool... Read more

Toe Extensor Stretch

Posted By Marty Hughes, DC

The Toe Extensor Stretch—a simple stretch of the toe extensor muscles and tendons—is perhaps the single most important stretch or exercise for foot health. Most conventional shoes possess about 15 to 20 degrees of toe spring, or upward toe ramping, which, along with heel elevation, creates imbalances in the flexor and extensor muscles and tendons that act on the foot. Overly tight toe extensor muscles and tendons may lead to... Read more

Toe Spring

Posted By Robyn Hughes, ND

Toe spring is a toe-deforming shoe feature present in most shoes, including athletic shoes. Toe spring is the elevation of your shoe’s toe box above the ground or supporting surface. The current industry standard for toe spring for most types of footwear is 15 degrees. This means that most shoes hold, or immobilize, your toes in an unnatural, extended position. This immobilization is problematic because your toes function on a... Read more

Toenail Fungus

Posted By Robyn Hughes, ND

Toenail fungus, also known as onychomycosis, occurs when fungi invade the toe’s nail bed and other structures. Toenail fungus can be difficult to treat, and some infections may require the use of anti-fungal medicines. Fungi, including the fungi that invade the toenails, thrive in moist, dark, and humid environments—common conditions found in many types of footwear. People of all ages may develop this health problem, though toenail fungus is most... Read more

Toes & Foot Health

Posted By Robyn Hughes, ND

Healthy toes are straight, evenly spaced, and free of the many problems that plague so many people in shod, or shoe-wearing, populations. Most conventional footwear, including running shoes, possesses tapering toe boxes that force the toes into a wedge-like position. This design characteristic, along with heel elevation and toe spring, causes many foot problems and toe deformities over time. Unshod populations, or groups of people who go barefoot or wear... Read more

Tongue Pad Uses & Benefits

Posted By Marty Hughes, DC

Tongue pads are used in shoes for several reasons, though the most common reason is to snug-up a loose-fitting shoe to prevent heel slippage. Most people have one foot that is slightly longer than the other, but yet almost everyone wears the same size of shoe on both feet, which may result in forward and backward foot slippage inside the shoe on the smaller foot side. Certain foot or medical... Read more

Top 10 Benefits of Correct Toes

Posted By Marty Hughes, DC

Correct Toes, a toe spacing device made of flexible and durable medical grade silicone, is a small but mighty ally when it comes to achieving and restoring optimal foot health. It's a natural alternative to the most commonly prescribed foot care products—such as arch orthotics and motion control footwear—as well as surgical procedures, and it accomplishes major foot health feats for a fraction of the cost of these more well-known... Read more

Top 10 Foot Health Tools & Tips

Posted By Robyn Hughes, ND

The need for natural and conservative alternatives to conventional foot and toe treatments has never been greater. According to the American Academy of Orthopedic Surgeons, approximately 43.1 million Americans have foot problems, and the cost of foot surgery to correct problems associated with improper footwear—bunions, hammertoes, corns and calluses, among others—is about $2 billion per year. The cost rises to $3.5 billion when you factor in lost work time for... Read more

Top Exercises for Feet & Toes

Posted By Robyn Hughes, ND

Certain foot exercises, along with appropriate footgear, can help rehabilitate your feet (including your toes) by stretching tight muscles and strengthening weak ones. Helpful foot exercises restore a dynamic balance between your foot and toe flexor and extensor muscle groups as well as integrity to the tissues (i.e., muscles, tendons, fascia, etc.) that act upon or within your feet. In this blog post, we share with you video demonstrations of... Read more

Top Tips to Improve Foot Health

Posted By Marty Hughes, DC

Attention and time given to natural foot health concepts and activities can yield profound foot health benefits, both for foot injury prevention and improved quality of life. Caring for your feet and allowing them to function the way nature intended can keep you pain-free and performing the activities you love most. In most cases, the answer to long-term foot health is simple and involves removing the impediments to optimal foot... Read more

What Causes Foot Cramps?

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, examines foot cramps and discusses the most common medical reasons for this foot health issue, including electrolyte abnormalities, poor circulation, medication side effects, and various nerve problems. Dr. Ray also notes that the most common cause of foot cramps is conventional footwear that possesses heel elevation and toe spring. In... Read more

What Causes Foot & Toenail Fungus?

Posted By Robyn Hughes, ND

Several factors may cause or contribute to foot and toenail fungus, including conventional footwear, decreased immune function and circulation, and trauma. Fungal toenail infections, also called onychomycosis, are common in adults and typically follow fungal infections of the feet. Fungal foot and nail infections can be difficult to treat and may recur even after successful treatment. Here are some additional details about the three factors mentioned above that may cause... Read more

What Do You Think About Vibram FiveFingers?

Posted By Marty Hughes, DC

Being in the business of foot-healthy shoes and natural footgear, one question we're often asked by customers and readers of our blog is the following: “What do you think about those toe shoes?” Those toe shoes, of course, being the distinctive and famous Vibram FiveFingers! We have a long personal history with FiveFingers shoes that stretches back over a decade, and in this article, we'll share with you our own... Read more

What Is Natural Arch Support?

Posted By Marty Hughes, DC

The idea that the foot’s main arch—the medial longitudinal (ML) arch—needs to be propped up and supported is a long-held belief in the foot care world and the footwear industry. In fact, propping up the ML arch with conventional arch orthotics is a common approach used by physicians to help treat certain foot and ankle disorders and “resolve” inherent foot flaws. Arch support is also a common design element included... Read more

What Makes for a Great Hiking Boot?

Posted By Marty Hughes, DC

Hiking—in all its many manifestations—is a hugely popular outdoor pastime, and almost everyone seems to have an opinion about what kind of footwear is best for this beloved activity. This article takes a closer look at hiking boots and discusses some of the most common misconceptions about this important type of footwear. We debunk the biggest hiking boot myths and examine why conventional hiking boots cause foot problems in so... Read more

Who Should Use Orthotics?

Posted By Marty Hughes, DC

In this video, Dr. Ray McClanahan, a sports podiatrist at Northwest Foot and Ankle and the inventor of Correct Toes, discusses a very common question: “Who should use orthotics?” Dr. Ray explains why conventional arch orthotics are prescribed by many foot care professionals and presents an alternative view on how best to stabilize the foot and ankle using natural (i.e., non-arch orthotic) means. Dr. Ray also describes the very specific... Read more

Why Some Minimalist Shoes Are Not Foot-Healthy

Posted By Marty Hughes, DC

Despite fluctuations in the footwear industry (such as the relatively recent embrace of “maximalist” shoes by manufacturers), the interest in more minimalist footwear continues, with many consumers wanting to try something new and novel. More and more minimalist footwear companies are popping up, and many conventional shoe manufacturers are still offering “minimalist” models for the subset of their customer base interested in less shoe. We welcome this change in mindset... Read more

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