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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.

PROMPT EVALUATION AND TREATMENT WILL FACILITATE LONG LASTING BENEFITS

Prompt evaluation and treatment will facilitate long lasting benefits

‘Prevention is better than a cure’

When it comes to your health, the best outcomes are always achieved by being assessed early and undergoing appropriate treatment. This decreases the risk of the condition intensifying and allows the healing process to start.

Having an evaluation promptly will allow for more choice in treatment options and prevents the body from beginning mechanisms to compensate. When pain occurs, the body will compensate to offload the affected area. Although this may help reduce pain in the short term, this places considerable load into other areas or on other systems within the body.  

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 – 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.

GETTING BACK ON TRACK AGES 65 & OVER – Slow & Steady…

It helps to take things slowly!

Think about what activity you would like to do and break down your goals into manageable milestones.

Whether you start with a short walk or some simple movements indoors, you can build up from there.

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 AGES 65 & OVER – Feeling comfortable?

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!

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.

CALLING ALL TRADIES

GET A GOOD SLEEP

Start with your feet if you want to become more fit.
Those early mornings can build up to a sleep deficit if you are not heading to bed early most nights. Make sure you are well rested so that your mental and physical health benefit

STAY HYDRATED

It is easy to forget to drink water, so pack a bottle that is easily carried and likely to be used. Remember to refill as much as possible, so your kidneys will thank you…

MAKE SURE YOU ARE SUPPORTED

This starts with making sure you have supportive footwear and the right tools to do your job. Maybe your feet need to be measured again, since they change as we age. See your podiatrist if you have any foot or lower limb pain, don’t ignore it!

EAT WELL

This can require a little planning…

A healthy packed lunch can go a long way to support your well being and your budget. Think of a mix of colours when it comes to fruit and veg, and mix of food types such as proteins, carbs, grains and so forth

OPEN UP

If you are feeling down or frustrated, talk about your feelings with a trusted person or professional. Vulnerability is not a weakness, and mental health is just as important as physical health. Reach out to a range of professional help linessuch as:

Beyond Blue 1300 22 4636 or LifeLine 13 11 14

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 – Don’t forget your podiatrist!

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!

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 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.