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Surfcoast Trek Total Care Podiatry

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The Surfcoast Trek is scheduled for Saturday 2nd April 2022 and Total Care Podiatry is proud to continue its association with such a wonderful event.

Check out https://surfcoasttrek.com.au/the-trek if you have not heard of this event that aims to take walkers on the beautiful Great Ocean Road Walk from Anglesea to Torquay.
A number of distances are scheduled so based on your capabilities select you distance and get training. This is a major fund raising event for Kids+ and Give where you live foundation.

The three stages we are involved are before, during and after the event.

Before the Trek

I hope everyone is thinking about their training load, socks, clothing and footwear.

Training load – increase your training load by no more than 10% per week and seek help from our Podiatrists if you experience foot pain.

Socks – select a sock that is your size, is at least 70% natural fibre and will not fall down during the walk. We love Injinji, Wigwam and OS1st for compression base layer. Visit an outdoor hiking shop for hiking socks and don’t be cheap!

Clothing – hiking shorts or pants for all conditions, think sun and rain

Footwear – Hiking boot, Hiking shoe, trail runners or trail shoe. This can be a confusing choice. If you plan to carry a day pack then a hiking boot gives you added stability in the ankle when walking on uneven terrain in the event you stumble. A boot just might save your ankle as it is very hard to save yourself once you stumble with the added weight of a pack. Hiking shoes shall be the most popular as they have a sturdy out sole to protect the foot from stone strike. They are very roomy in the toe box as the foot and toes will swell on a longer hike and accomodate this and a thicker hiking sock. Now is the time to visit a hiking shop to get your hiking shoes fitted if you don’t already have a pair you just love. Trail runners will provide a little more protection from stone strike than a standard runner. If you are considering wearing runners then make sure you have done plenty of walking on non sealed surfaces.

Total Care Podiatry are providing a 10 minute free consultation before the event to all participants who are registered for the 2022 event. This consultation will be for advice and if treatment or further care is recommended fees will apply. This is available at 209 Malop St Geelong.

During the Event

Total Care Podiatry will be providing foot care during the event to participants who experience blisters, foot pain and or tendon issues. Our Podiatrists will be available at the starting point and then at each check point along the way and the finish line. We will have dressings, strapping and advice on hand to assist with your foot complaints. The majority of complaints on the day are blisters.

After the event

If you develop a problem during or after the event then please follow up with Total Care Podiatry for advice and treatment. Normal fees apply for consultation after the event.

Total Care Podiatry has very experienced Podiatrists who have walked these distances and more so are in an ideal position to treat and recommend solutions to your walking related foot problems.

Call the clinic on 03 5223 1531, email us or make an online booking for further advice.

Wigwam Socks and Hiking Shoes

Hiking shoe with a rocker sole to reduce foot fatigue

Consider walking poles. Philip Spark loving them on steeper longer walks.

Make sure your shoes are not too warn out. I lost the left vibram sole and had to walk out 4 hours. I felt every stone.

 

MARATHON RECOVERY

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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.

WARTS

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WARTS

Plantar warts or verrucae are caused by papillomavirus group (HPV). They are very contagious and enter the layers of the skin by a entry portal such as a break in the skin.

Presentation:

  • Skin lines or ‘fingerprint pattern’ moves around the lesion
  • May have multiple centres
  • The core may have bruising or haemorrhages at the base
  • Pain occurs with side to side squeezes
  • May have callous around the wart

If you think you have a wart, it is particularly important to keep it covered while it is being treated to prevent it spreading to other members of the household. 

Treatment is customised and will require individual assessment. Most commonly, for a pain free wart, no treatment is required as body will most likely spontaneous remove it itself. If active treatment is required, it may include:

  • Offloading with paddings
  • Topical applications such as salicylic acid
  • Referral to GP for cryotherapy
  • Callous removal

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.

GETTING BACK ON TRACK AGES 65 & OVER – Feeling comfortable?

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There is no point in wearing shoes that rub or make your feet ache, or even restrict your ability to move.

Check that your shoes give you the support you deserve – including your slippers and other indoor shoes!

It is amazing the difference proper support can make.

Not sure where to start? Speak with our footwear specialist Rae-Ellen for all your footwear recommendations.

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.

GETTING BACK ON TRACK FOR AGES 65 & OVER- Look closer!

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Start by looking at your feet every day.

Use a mirror to check the bottom of your feet. Can you see any cracks, sores, infections, or peeling or dry skin?

This is especially important if you have diabetes or chronic health issues.

SPOT ANYTHING?  See your podiatrist ASAP to avoid unnecessary complications.

8 steps in showing how to inspect feet

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

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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!

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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!

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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.

CORNS AND CALLUS – what are they and treatment

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Corns and Callus

Callus is the thickening of the skin on the hands and feet. On the feet, callus forms as a reaction from repeated high areas of pressure. This mechanism is to protect the skin from breaking down. Over time however this may lead to discomfort and bruising around the callus.

Corns are similar to callus but they mostly form over joints where there is a focused centre to the pressure. Due to this pressure, the callus forms a nucleus at this location which can become sensitive and painful.

Podiatrist can ‘shave’ down the callus and remove the painful centre of the corns. 

They may also recommend an offloading device to reduce the pressure at those locations.
This can be achieved through:

  • Taping
  • Orthotics
  • Foam or gel pads
  • Toe sleeves

#toesleeves

 

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!

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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.