After any increased activity levels, there may be an increased risk of injury or pain.
If your children’s legs or feet are hurting – or perhaps your child is not keeping up with peers in physical activities – please see a health professional such as a podiatrist – we are the foot health experts after all!
*Source foothealthaustralia.org.au
Tendinitis (inflammation), Tendinosis (degenerative) or Rupture
The Achilles tendon attaches the muscles of the calf to the calcaneus (heel bone). This tendon undergoes a lot of stress due to the amount of tension and forces it withstands. Over time, if the amount of stress to this tendon is too great, it may lead to an injury to the area and pain to develop. Most commonly, there will be a single event or injury that will cause the pain to start.
There are a few things to consider if you enjoy trail running.
Skin integrity
This may include blisters, callous, corns and dry skin.
To help prevent these from developing, wear appropriate socks. The best material is predominantly polyester, as this transfers or wicks moisturise away from the skin. This keeps the skin strong and dry, less likely to cause blisters. You can also wear two pairs of socks(to reduce friction); one very thin, without any creases but stretches around the foot and the second pair worn on top, a bit more cushioned. Wearing two pairs creates a barrier, meaning that if there is any friction, it more likely to occur inbetween the two socks rather than directly to the skin.
You may require specific padding to redistribute pressure points in the feet.
Skin and nail preparation
Cut your nails (not too short and not the day before your run)
Moisturise your feet daily to prevent skin irritation from stress. Apply everywhere except inbetween the toes as we want to keep these areas dry. Use a quality urea-based cream.
Address callous and cracked skin if you are not able to manage this.
Footwear
Make sure that you have a well-fitted pair of trail shoes (a cushioned runner with appropriate grip)
Make sure you have a little room in the shoe, if the feet begin to swell. Ability to adjust lace-technique if signs of swelling and pressure from shoes occur is also important.
If you have any lower leg or foot injuries, your risk of injury may be heightened due to the possible uneven trail surfaces. You may require taping or further advice from your Podiatrist.
Due to the nature of HIIT (high intensity interval training), certain stresses may be placed on the feet and ankles, especially if this is a new form of exercise for you.
It is important to build the strength in your legs prior to engaging in HIIT training, as movements are often rapid and repetitious. It can place excessive pressure on your joints if your HIIT workouts are too frequent, and you do ‘too much too soon’, like many other activities. There are specific modifications that your trainer may be able to suggest if you have any concerns. Correct technique is crucial, so it is necessary for you and your trainer to be on top of this, to avoid injury.
Should you develop an injury, seek medical advice as soon as possible.
Be sure to wear appropriate footwear. When buying athletic footwear for your HIIT workout, stick with a ‘neutral’ shoe, unless it has been otherwise suggested by your health professional.
The shoe should have a firm heel counter (doesn’t fold right down if you try to push it with your fingers). The shoe should have a moderate amount of cushioning (without it being too heavy), for good shock attenuation to reduce the amount of force on the feet and legs. The softer the outer sole however, the faster it will compress, which we want to avoid.
If you do not feel as you are being adequately ‘supported’ or have enough cushioning, try altering your footwear. If this doesn’t change anything, there may be other things that your Podiatrist can manage or educate you with.
We’re excited to welcome Rachel Vale to our team at Total Care Podiatry.
Rachel has had a lifelong passion for podiatry with interest in biomechanics, general foot care and nail surgeries. She enjoys working in paediatrics and strives to create tailored treatment plans for her patients.
Growing up in Geelong, Rachel has always had an interest in sports, particularly volleyball and basketball. Her interest in sports has helped her treat both acute and chronic musculoskeletal conditions. Outside of work she enjoys spending time with family, going to the gym and watching movies.
To make your next appointment with Rachel please contact our friendly reception team on 5223 1531
Total Care Podiatry now has two ‘TELEHEALTH’ options if you are unable to leave your home:
This will enable us to adjust your treatment plan from the comfort of your own home.
The billing for these will be the same as usual for NDIS and Veterans. For patients with a Chronic Diseases Management plan (for Medicare rebates) we are able to bulk bill with a new Item number provided by Medicare. For private patients the Fee is $30. Some health funds are providing a rebate for TeleHealth consultations. Check with your Health Fund.
If you’re not sure about whether TeleHealth is right for you please give us a call on 5223 1531 to discuss your situation.
If you have any questions, concerns or special requirements please give us a call on 5223 1531 and we’ll do our best to help you.
Call 5223 1531 to book
Is exercise ⛹️♀️ hurting your feet?
Walking is great exercise but sometimes your feet don’t appreciate it.
If you need orthotics, prescription is everything. A pair of off the shelf insoles are just not going to cut it.
Total Care Custom Orthotics are designed and prescribed specifically for you to improve the function of your feet and your body’s ability to compensate biomechanical misalignment.
Our In-House milling machine ensures the Same Day Orthotics service will reduce your visits out and about during the COVID-19 crisis.
For no extra charge our Same Day Orthotics offer includes:
?Comprehensive Initial Musculoskeletal consultation
?Plantar pressure and video gait analysis
?3D and 2D scanning of feet
?Custom prescribed orthotics CADCam designed and milled
All on the same day!
Mention this offer when you call ☎️ 5223 1531
Around 400 BC the Greek Physician said “Walking is man’s best medicine”
If your daily exercise now involves walking you should be comfortable! Here are some of our common tips and tricks to find a perfect pair of walking shoes:
1) Buy your shoes at the end of the day when your feet are more likely to be swollen.
2) Look at your old shoes for hints on the type of foot you have – if you are a pronator/supinator/neutral. This can help with finding your next pair.
3) Most people benefit from a small heel pitch – we recommend you see a podiatrist, but try a shoe with a 10mm heel pitch and see how you feel.
4) For a durable shoe you will need a durable upper – that is the part that covers your foot. Soft leather is a good option. The upper should also be flexible and bend easily where your toes bend – the shoe should not bend where your arch is.
5) It’s best to go and try the shoes on before buying or ensure the online shop offers returns if they are not right. The shoes should be comfortable, and you should be able to press your thumb between your longest toe and the end of the shoe.
Socks provide an interface between our feet and the shoes we choose to wear. Generally, closed in footwear is designed to wear a sock with, so choosing appropriate ones can make a great difference to how the shoe feels!
Understand the pros and cons of different materials, so that when you are looking at the sock ingredients, you know what you’re in for!
Whatever your level of activity or whatever age you are, EVERYONE will benefit from Calf Raise exercises.
Your calf complex is made up of your soleus and gastrocnemius muscles. They help us in every day activities including simply walking. Strong calf muscles enable us to jump, skip and run with more force and will prevent injury with these activities too!
Some basic calf exercises
Stand with your toes pointing straight ahead and feet slightly apart. Raise onto your toes for a count of 4, hold for a count of 2 and slowly descend for a count of three. Repeat for 2 minutes 3 – 4 times per week.
Stand with your feet at 45 degrees with the heels together. Raise onto your toes for a count of 4, hold for a count of 2 and slowly descend for a count of three. Repeat for 2 minutes 3 – 4 times per week.
Stand with your feet at 45 degrees with the Big toes together. Raise onto your toes for a count of 4, hold for a count of 2 and slowly descend for a count of three. Repeat for 2 minutes 3 – 4 times per week.