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MARATHON RECOVERY

Recovery from any sporting event is critical to injury prevention and must be a component that should be planned into your training program. The main basic steps to follow in the first few days: 

On the day: 

  • Keep warm. Your body will cool down rapidly which is stressful to your cells, so have tracksuit pants and a jumper ready, and get your wet clothes off. 
  • Eat. Protein – bananas, energy bars, sporting drinks, fruit are all good options and will help with recovery. 
  • Ice bath. Later in the day when you get home an ice bath will help with muscular repair. 
  • Walk. A light walk in the evening before going to bed.

Day 1 – 3 of recovery: 

  • Warm bath followed by stretch.

  • Eat, and eat lots. Focus on carbs and protein to refuel.
  • Light massage – no deep tissue at this stage, it will be too much for muscle fibres.

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

GETTING BACK ON TRACK AGES 65 & OVER – Stretch & Reflect

It is so important to gently warm up and stretch after exercising.

Remember to seek medical advice on the best stretches or strength exercises for your body. And if you notice any pain or discomfort since increasing your activity please call our office to make an appointment today

Remember: Pain does not mean you need to give up, but it is best to seek advice before continuing.

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

*Source foothealthaustralia.org.au

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

IT’S IN THE WAY YOU WALK…Check out our latest blog for more information

FEEL THE BALANCE

A persons gait simply refers to the way they stand, walk or run. An abnormal gait can be caused by one or more parts of the body (such as the hips or knees) under-performing, which can lead to imbalances elsewhere in the body. A podiatrist will analyse the way you walk to help identify any imbalances or areas of weakness.

THE DOMINO EFFECT

Did you know that a podiatrist doesn’t just study the feet during gait analysis? Let’s say you are suffering from hip pain, this could be related to the way you walk. Or your feet might turn inwards or outwards, and the compensation your muscles have to make to keep you upright can actually be the cause of your pain. Your podiatrist can explain how all these elements relate to each other and back to YOU!

THE WEAKEST LINK

The way you walk can reveal which parts of your body are perhaps weaker than others. Did you know that compensations in the body can lead to imbalance around the joints and the main muscles – such as hamstrings, glutes, quads and calves? These observations can all tie in with hip, knee, foot and ankle pains. This means those areas may become less active and end up contributing less than should. A gait analysis can reveal these kinds of issues and more.

 

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

*Source foothealthaustralia.org.au

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

SCHOOL SHOES

Follow these 6 steps when shopping for school shoes for your child:

  1.  There should be a thumb width of room between the longest toe and the end of the shoe (this may be your child’s 2nd toe!)
  2.  Removable insole – A quick way to ensure the shoes are wide enough is to ask your child to stand on the insole.
  3.  There needs to be room for your Pinky finger between the inside of the tongue and the top of your child’s foot
  4. Good fastenings are a must!– this may be velcro, lace up or buckle
  5.  A small heel of 6-10mm is recommended
  6. Comfort first! – your child should feel comfortable in the store when trying the shoes on – take your time!

If you are unsure, come into the clinic – we offer a free back to school check pre term,  for school children with any queries or concerns about their legs or feet. Call 5223 1531 to book.

WARNING
THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

Want to know how to best care for your feet? Here’s how you can show your feet some more love, which can even benefit your overall health!

TIP THREE

Pain can be a subjective experience, yet no matter how it is packaged it shouldn’t be ignored. To avoid pain it is important to have shoes that fit well and are comfortable, since pain in your feet can trigger a ‘chain effect’ of pain elsewhere such as in your hips or knees.

DO

  • Rest tired feet and legs, particularly if you stand for long periods of time
  • Explore what triggers any foot pain and make note of this for your podiatrist
  • Consider applying ice packs to areas of swelling or inflammation

DONT

  • Ignore pain, since it is your body’s way of letting you know something needs investigation
  • Assume hip and knee pain isnt connected to your feet or the way you walk
  • Believe all pain is ‘bad’, your podiatrist may advise you to safely work through your foot pain

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

*Source foothealthaustralia.org.au

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

Want to know how to best care for your feet? Here’s how you can show your feet some more love, which can even benefit your overall health!

TIP TWO

Correctly fitted shoes can make a big difference to your foot health. In fact, up to twice your bodyweight in force is applied through your feet and legs with every step. And did you know that your longest toe may not necessarily be your big toe? Bear this in mind when being fitted for shoes.

DO

  • Make sure that there is about 1.5 centimetres (thumb width) of space between your longest toe and the end of the shoe
  • Test your shoes on a range of surfaces to see how they feel
  • Check that the widest part of the shoe sits where the ball of your foot is

DONT

  • Underestimate comfort, as evidence shoes that shoe comfort can help reduce the risk of injury
  • Ignore any pain signals. If you have pain in your feet, see your podiatrist
  • forget to check that your shoes bend to keep comfortable

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

*Source foothealthaustralia.org.au

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

CAR ACCIDENT AND THE LOWER LIMBS – What can podiatry do?

Car accident and the lower limbs

Trauma to the lower limbs will cause varying degrees of symptoms and/or disability depending on the location and severity of the injury. In some causes a nerve may be heavily injured which will result changes to sensation and muscle function. This is particularly evident in injuries to the outside knee. There are very vulnerable nerves in this location which innervate the muscles of the lower limb. This may lead to muscle inactivity and/or weakness.

What can podiatry do?

We look at the muscle strength and the impact any changes will have on lower limb function. Depending on individual circumstance, the presentation may require a foot or ankle orthotic, strengthening program or footwear recommendations and alterations.
Most often injuries like this involve a multi-disciplinary team approach with occupational therapists, physiotherapists and/or exercise physiologist. 

We strive to help achieve the best possible outcomes for the patient and focus on improving quality of life. 

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

IS WEARING HIGH HEELS DAMAGING YOUR FEET? Check out our latest blog to find out more!

Wearing High Heels

High heels place increased load on the forefoot. Over time this can lead to blisters and the development of callus beneath the foot. Soft tissues along the forefoot also can undergo enormous pressure. Increased load may cause stress to these tissues which may lead to injuries such as stress fractures or inflammation to the area.

Additionally, with extended use of high heels, muscles along the posterior of the legs can tighten and reduce the range of motion of joints such as the ankle. This will mean, that when you return to flat shoes, the tendons and other soft tissues undergo a lot of tension and the risk of injury increases.

If you are wearing heels, things to consider:

  • Ensure they fit properly so your foot will not slide when walking
  • Check regularly for irritation to the skin, i.e. blisters and apply dressings as required.
  • Practice walking in the heels to ensure you feel as stable as possible
  • Trial the shoes around the house before events and check for skin irritation and fatigue.

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

NARROW FITTING SHOES CAN CAUSE FOOT DAMAGE TO YOUR TOOTSIES! Check out our latest blog for more information…

Narrow Fitting Shoes

When purchasing shoes, always ensure there is enough width around the toes. If a shoe is too narrow, it can lead to blisters and callus or corn development. Over time, the toes can become crowded and lead to pressure spots to develop.

Common problem shoe types

  • Slipper/’Slip ons’ or flats
  • Loader
  • Court

What to look for in a shoe

  • Enough width along the toes
  • ‘Thumbs width’ from your big toe to the end of the shoe
  • Only flexes at the toes
  • There is a strap or laces to hold your foot in the shoe
  • Go shopping at the end of the day 
  • Do not expect your shoes to ‘wear in’, only buy if they are comfortable on the day 

If you are experiencing pain or discomfort, please call us today for an appointment on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.

LIVING WITH ARTHRITIS? Check out our latest blog to find out more!

ARTHRITIS

There are 3 types of arthritis that commonly affect the feet

Osteoarthritis

 Osteoarthritis
Rheumatoid arthritis

 Rheumatoid Arthritis
Gout

 Gout

These will most likely affect the big toe of the foot and lead to degeneration of the joint.

Over time this may lead to structural changes of the joint and reduce range of motion.

Reduced range of motion will decrease the body’s ability to adapt to forces loaded to the area and impinge on the normal function of
the joint.

Symptoms
Reduced range of motion
Visible changes to the joint
Pain in the joint and/or surrounding soft tissue
Change in walking gait

Treatment is to help decreased pain and maintain the joint’s range of motion.

This may include
Mobilisation
Soft tissue therapy
Orthotics
Exercise prescription
Footwear recommendations

If in doubt please call us today for an appointment with one of our podiatrists on 5223 1531

 

THIS INFORMATION IS FOR EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE PROFESSIONAL PODIATRIC ADVICE. TREATMENT WILL VARY BETWEEN INDIVIDUALS DEPENDING UPON YOUR DIAGNOSIS AND PRESENTING COMPLAINT. AN ACCURATE DIAGNOSIS CAN ONLY BE MADE FOLLOWING PERSONAL CONSULTATION WITH A PODIATRIST.