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ARE YOU READY FOR THE SURF COAST TREK?

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Free Foot & Leg Assessment

Total Care Podiatry is offering Surf Coast trek participants a complimentary Foot and Leg Assessment.  This will take into account your individual requirements and help you work out a strategy to help your feet and legs stay the distance.

Call Total Care Podiatry on 5223 1531 to book in your Complimentary Foot & Leg Assessment.

Make sure you mention that you have registered for the Surf Coast Trek.

Preparing for a long distance walk

Getting your feet ready for a 40 km trek needs a lot of planning and preparation. You’re asking a lot of your poor feet pounding into the ground, and they’ll need some TLC to get you there.

Every individual’s body will respond differently so there’s no one solution that will suit everyone, especially in an endurance event lasting many hours like the Surfcoast Trek.

Just like your fitness, preparing your feet and legs has to start early, not the week before or the day before.

During the 40 km trek, your body will change in a number of ways to keep you going. The extent of the changes will very much rely on how you’ve trained your body prior to the event.

Here’s what will happen for most of us at the 20 to 30 km mark:

  • Muscles in our core and legs will tire and as a result our walking pattern will change, placing more pressure on our joints.
  • Feet may swell causing changes in how the foot fits into the shoe, causing pressure areas, and
  • The heels may start slipping up and down in the shoe as the calf muscles tighten, increasing the risk of blister formation.

Footwear

For endurance walking the shoes you wear will have a significant bearing on whether or not you enjoy the trek. The runners you use around the house or for activities such as walking around the block will probably not be appropriate.

  • Footwear should fit your foot comfortably, not too tight or loose.
  • The upper should be made of a material that will easily breathe and allow the perspiration that your feet generate evaporates into the environment rather than build-up heat in your foot.
  • The sole should not be too stiff or controlling and provide good cushioning.
  • The toe box, (the area of the shoe where your toes are), should be deep and rounded to accommodate any swelling.
  • No part of your foot should slip in the shoes, at any time.
  • It is best if the lace area is as long as possible so you can alter the fit around the heel from the midfoot and the forefoot. You may have to adjust the lacing a number of times during the walk, to make sure your foot is supported and any pressure areas lessened.
    For more information regarding lacing techniques look here: How to Lace a Hiking Boot

Blisters

Blisters are caused by friction, where the surface of the skin is held in one place and the tissues underneath the surface are stretched to the point of tearing. It is influenced by 3 things:

1. The nature of your skin

Our skin often has different qualities depending on age, sun exposure, gender, shoes we wear etc. Some people have firm strong and resilient skin. Others have tender, thin and easily affected skin. The latter type of skin can be toughened to cope and protected for the walk using a number of different taping techniques. Skin temperature also needs to be maintained so that the skin does not become overly sweaty and moist which increases the risk of blisters.

Socks that are designed to ‘wick moisture away’; that is take the moisture away from the skin out through the sock to the other side of the sock, is the best way of managing this.

2. How your foot works

Your foot has two main functions, it has to adapt the body above to the ground beneath, and then has to be stable enough for the body to move over a solid foundation. If these functions are not working properly areas of high pressure develop which can directly cause tissue injury. The most obvious is blisters but also stress fractures and indirectly, increased risk of ligament or tendon damage as muscles get tired; often seen in cases of rolled ankles. Research shows that cushioning insoles can address the direct high-pressure areas, but the reasons why the foot is not functioning properly, causing risk of injury, needs to be understood and then addressed appropriately.

3. The level of friction.

There are many ways people use to reduce friction. For most people the best strategy is wearing well fitted merino padded socks. These socks should have built in padding to assist with small pressure areas.  If you have bony feet, or a tendency for rubbing, wearing two pairs of socks can be the solution. If you often have blisters on or in between your toes, ‘toe socks’, worn under the padded merino socks, can be the answer.

A final note on blisters, if the top of the blister rubs off and you’re left with a red raw sore, a band-aid type of dressing is not a good option as it may cause more friction. Instead, compound dressings are good for this, as is some taping, so long as your skin is not sensitive to the adhesive.

We congratulate everyone who is taking on the Surf Coast trek for the challenge it provides as well as supporting a fantastic local charity which benefits our whole community. Total Care Podiatry is proud to support your effort with a Complimentary Foot & Leg Assessment.

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.

ARCHIES HAVE LANDED AT TOTAL CARE PODIATRY

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The thongs are made out of an unbelievably comfortable, high quality foam material and really have a “wow” factor for anyone that tries them on. Once you get used to them, you will never want to take them off your feet and most people say that they simply cannot wear ‘normal thongs’ after wearing Archies Thongs!

With up to 2.2cm of orthotic support, Archies Thongs incorporate the same amount of support that you would find from an ‘off the shelf’ orthotic, however with the patented design, they look just like normal thongs. The support found within Archies Footwear may help to support the foot in a more biomechanically appropriate position thereby easing the stresses and strains that would otherwise be transferred to the musculoskeletal system.

Come in and see our team to find the perfect ARCHIES fit for your feet!

For a no charge shoe fitting please call 5223 1531

BEST THONGS

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We all need some flip flops to cruise around in during the upcoming summer months – so now is the time to talk all things thongs! 

Generally, we recommend a sandal over a non-supportive, flat thong. But if you need a throw on pair – here’s some advice we recommend: 

  • Ideally something with a small heel 
  • Arch support is offered in some of the designs and you may find this more comfortable 
  • Fastening – a strap will help keep them on and prevent tendon problems from gripping too much 

If you can wear your preferred comfortable shoe for longer walks and sandals/thongs for periods where you will be sitting or going for short walks, we recommend you do so! 

At Total Care Podiatry we have thongs and sandals from Vionic, Revere and Orthaheel.

Orthaheel Spangle

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.

ARE YOUR FEET SUMMER READY?

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We all look forward to warm summer days and having our toes in the sand!
Here are just a few things to keep at the front of your mind to ensure that when it comes to achieving your new year’s resolutions, (which we can all admit isn’t all that far away), we can!
Toenails and skin:
Summer can often lead to dryer skin so although the salt water at the beach does wonders, ensure that you regularly moisturise your legs and feet, to reduce the chance of painful splitting callous on the heels and infection.
Now, if you’re the opposite, and are always wearing closed-in shoes, perhaps invest in a more open-toed shoe, and alternate your shoes to allow air flow to the feet.
If you have reduced or absent sensation in your feet, it’s best to avoid going barefoot, especially as the hot temperatures on the ground can burn your feet. Always empty your shoes to get rid of any sand or stones.
If you like to wear nail polish, try to avoid leaving it on for the whole duration of summer. It’s best to remove it within a few days to avoid damage to the toenails.
If you tend to sweat a lot when wearing shoes and socks, summer can be a nightmare for you! Try changing your socks a few times throughout the day and make sure you are wearing a clean pair each day. Excess moisture can lead to irritating skin conditions and infections. If changing your socks doesn’t help, book in with your Podiatrist.
Did you know?
We apply sunscreen to most areas of our bodies, but often forget our feet. Podiatrists sometimes pick up on moles on the feet that are or can become cancerous. So, don’t neglect your feet and check them out! If you are concerned about any new skin spots/moles, please consult with your GP asap for a skin check! Don’t forget to also check underneath and in between your toes.
Footwear:
Footwear options are all about balance! It is completely fine to wear thongs on warm days, but if you plan on doing a lot of walking,  consider wearing your runners or walkers.
Or, if you could never see yourself wearing runners, think about a good sandal or thong with a bit more structure than your every-day ‘flip-‘flop’. Key features to look for are a more contoured and supportive sole and a small heel.
If you are experiencing foot pain, address your footwear first. If you experience no change, it is worthwhile seeing a Podiatrist for advice and an assessment.
Have a fantastic summer!
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.