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MUSCULOSKELETAL CHANGES TO THE FEET IN MENOPAUSE

Musculoskeletal Changes to the feet in Menopause

The following are just some of the common difficulties in Menopause that may affect joint and soft tissue injury in women, due to a reduction in Oestrogen levels. 

Collagen reduction

When hormone levels drop during menopause, the production of collagen slows. Collagen is a blend of elastic tissue that’s a very important ingredient that enables the supporting structures of the feet to stay strong. When collagen is reduced our ligaments that connect our joints and engage muscle function, and our fascia, can become strained more easily and more prone to injury. An example of an injury that relates to this scenario is Plantar Fasciitis, pain at the heel that sometimes extends into the arch due to the elasticity of the fascia being reduced sometimes from lack of collagen. 

Increase in body weight

Unfortunately it has become well known that women in their 50s and 60s can be prone to an increase in body weight depending of course on many genetic and lifestyle factors. An increase in body mass increases the strain on joints and soft tissues of the foot which can eventuate to injury risk due to tissue stress and can also generally increase pressure to the foot. With a lifetime of wear and tear most feet will have some existing biomechanical factors that predispose these risks, and unfortunately weight gain is common and can exacerbate the above potential for injury. The key in treatment of a foot that is suffering under a recent weight gain is to redistribute and share pressure around the foot to ease strain on vulnerable areas and there are many ways this can be done. Feel free to talk to your Podiatrist about your concerns and we can get you back on your feet in no time! 

Fatty pad displacement

Did you know? In our feet we have a natural fat layer that runs throughout the sole of the foot. This fat layer known as “fat pads” provides the feet with natural shock absorption. However, it is a common feature in Menopausal women that the fatty pads dissipate or are displaced slightly, so they no longer apply their cushioning effect to the balls of the foot or areas of the foot where there are bony prominences that need that impact absorption! Having cushioned shoes (wearing runners is great) or cushioned liners (the best are made of a special ingredient called Poron) helps to sooth this issue. Choosing soft surfaces also may help when you are active, and avoiding being barefoot around the house too much. 

But if you are having ball of the foot or heel pain, consult your Podiatrist for a comprehensive examination as fat pad reduction may well not be the predominant issue. 

Reduced bone density

Sometimes, unfortunately Oestrogen reduction can precede a higher risk of bone density problems such as Osteopoenia and Osteoporosis. Especially if you are active, it is important to be aware of this risk so that no acute bone stress reactions or fractures are encountered due to the loads of activity being too high for a reduced bone density to cope with. 

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.

 

WHAT RUNNER IS SUITED TO MY FOOT SIZE AND SHAPE?

What runner is suited to my foot size and shape? 

The choice we make in deciding on an appropriate pair of runners for walking or running can be made in relation to many features of our feet.

First and foremost to address is the size and shape of our feet. 

Our feet can change in size or length, shape and width across the time of our lifespan, including as you age. 

So it is important to get your size and width remeasured each time or every second time you get fit for shoes. 

 

Here are my top tips for fitting shoes to feet of all shapes and sizes!

 

  1. A rule of thumb- test that you have one thumb’s width of airspace compressible just beyond your longest toe in a shoe. 

This allows for the change in size to your foot: 

-When you are more active as your foot slides forward in a shoe

-When your feet swell up during physical exercise 

 

Source: https://www.blister-prevention.com/optimal-shoe-fit/

 

NARROW FEET

–> Ensure the fit of your shoe is secure through the heel and ankle, snug through midfoot and be cautious not to overpull laces too tight across the forefoot as we do require some wriggle room for any foot shape at the toes. 

-The sole or platform of the shoe in a curved last shape may assist to contour your midfoot as visible below

 

-In runners and some dress shoes, for women this means a 2A width (Narrow) and for men in very select shoe styles this means a B width (Narrow). 

-Note that regardless of a shoe’s stated width, some shoestyles may fit more narrow than others-speak to your trusted footwear professional instore for any particular shoe styles that suit!

 

Some of my favourites are:

  • Asics Gel DS Trainer 
  • Asics Glideride 
  • Brooks Ravenna
  • Brooks Transcend 
  • Brooks Adrenaline 2A (or B Width for mens)
  • Asics GT 2000 2A Width (or D width for mens fits more snug) 
  • Nike Pegasus 
  • Mizuno Wave Rider (fits very generously through the forefoot though)
  • Saucony Guide (fits very generously through forefoot though)
  • Brooks Levitate 
  • New Balance Fuel Cell Prism 
  • Brooks Glycerin 17 
  • Hoka Clifton 

 

Lacing technique tip: Lock lace by use of the extra eyelet at your ankle to secure heel and ankle into back of shoe, hugging a narrow heel and preventing slipping around inside. You can always ask your Podiatrist how to lock lace at your next appointment! There are other techniques available for narrow feet. 

 

WIDE FEET or feet with Bunions

–> It’s simple-ensure a wider fitting shoe! If you’re not sure when trying shoes on, compress the sides of the shoe on your foot and if you feel tightness or bony prominences-always if in doubt-go wider!

-The sole or platform of the shoe being wider also helps ie a straight lasted shoe such as visible below

Source: http://hub.therunningworks.net/running-shoes-everything-you-need-to-know/

 

Bunions are a change in alignment of our 1st or 5th Metatarsophalangeal joint that over time can create painful bony prominences to both sides of our forefoot. Excessive pressure to this joint deformity caused by narrow shoes can exacerbate the deformity and pain associated. 

 

It is most helpful upon fitting a shoe to test with your hands by compressing the sides of the shoe. The best case scenario is that there is an air bubble of space surrounding your bunion. 

 

In runners and some dress shoes, for women this means a D width (Wide) or 2E width (Extra Wide) 

For men this means a 2E width (Wide) or 4E width (Extra Wide) 

 

Some of my favourites are:

  • Brooks Dyad or Brooks Addiction 
  • New Balance 940 
  • Saucony Echelon
  • Asics Fortitude 8 
  • Asics Gel Pursue
  • Asics GT 4000 
  • New Balance 880
  • New Balance Fresh Foam Moar 
  • Mizuno Wave Inspire D/2E Width (good for forefoot width) 
  • Hoka Bondi D/2E Width
  • Hoka Gaviota 

 

Lacing technique tip: Start the shoe lacing from the 2nd eyelet from the front of the shoe, skipping the first to ensure the tightest point of fit is not across your bunion joint region. 

 

BROAD FEET, HIGH ARCHED FEET or feet with ORTHOTICS

–> Ensure adequate shoe depth

This will prevent: 

-A feeling of tightness or restriction across the top of your foot when you tie up the laces or fixate your shoe closed

-Heel slippage-commonly occurs in shoes that are too shallow to fit an orthotic. 

 

TOE DEFORMITIES and TOE ALIGNMENT

The toebox of a shoe in a closed toe shoe is the area encompassing all your toes. 

Some brands like Frankie 4 stock shoes with various toe box shapes to suit different toe alignments.

Source: https://commons.wikimedia.org/wiki/File:Toe_box_size.jpg

 

Tips:

-Ensure adequate shoe depth and width in the “toebox” of the shoe

i.e.  Avoid pointed toe shoes 

 

Source: https://www.somfootwear.com/blogs/news/wide-toe-box-shoes

 

This will prevent: 

-Pressure to the tops of claw or hammer toes, to prevent further deformity, pain, callous or corn formation. 

-Prevent interdigital pressure between toes and the formation of bunions. 

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.

 

FISIOCREM ~ What is it?

Fisiocrem is a topical pain relief gel that you can rub into your skin to temporarily ease muscular aches. Used on muscle and joint injuries such as muscle tears and sprains such as ankle sprains.

So it’s used like you would use deep heat, tiger balm and the like.

You get no yucky residue on the skin after applying and the scent and feel of it is not too intense & smells fresh!

Fisiocrem has natural plant-based ingredients in it like Arnica, Hypericum (more commonly known as St John’s Wort) and Calendula.

While we often prescribe Fisiocrem when people are recovering from injuries, there are other uses for Fisiocrem too. Once your pain has relieved, there’s no need to put your Fisiocrem in the cupboard to be forgotten about!

Extra uses for your Fisiocrem:

Post work out soreness

Nothing feels as good as smashing out a gym workout! But the thought of walking the stairs the next day after 1000 squats? No thanks! Sometimes DOMS (delayed onset muscle soreness) can be a real pain! Have you considered Fisiocrem to get you through those post work out feels? Fisiocrem is popular with athletes, helping them to recover so they can continue to train hard.

Arthritis

Calendula is known to help with inflammation. Arthritis is an inflammatory condition of the joints and effects many people. Fisiocrem can be a nice addition to medications, especially when the pain is debilitating. Rubbing Fisiocrem into affected joints may help with temporary relief of arthritic pain, so you can get on with your day.

Bruises

Fisiocrem has the active ingredient Arnica in it. There has been some research to suggest that applying a topical cream with Arnica in it may help reduce bruises. With the combined ingredients of Calendula, the pain of bruising may be also be reduced quicker!

Stress

When you’re feeling stressed you might notice your shoulders creeping up to your ears. Massaging some Fisiocrem around the shoulders and the neck can help you take a moment to relax.

 

Total Care Podiatry stocks Fisiocrem in 2 sizes 120g $25.00 &  60g $17.50

Drop in and see the team at 209 Malop Street Geelong or call 5223 1531 for more information

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.

 

RHEUMATOID ARTHRITIS AND ITS EFFECT ON YOUR FEET

Rheumatoid Arthritis and its effect on your Feet

Is an autoimmune condition which causes inflammation in the joints of the hands and feet.

In the feet this may lead to:

  • Joint pain and reduced range of motion
  • Bunions
  • Shifting of the digits
  • Overall changes in the foot structure
  • Contraction of tendons
  • Rheumatoid nodules
  • Callous formation

Within podiatry, the goal of treatment is to decrease pain, preserve joint quality and range of motion.
We can do that by:

  • Exercises and stretches
  • Joint mobilisation
  • Orthotics 
  • Taping and/or paddings
  • Footwear recommendations
  • THOR Laser
  • Referrals to other allied health practitioners such as physiotherapists. 

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.

COMPLIMENTARY PAEDIATRIC CLINIC – Wednesday the 28th of April 2021

Complimentary Paediatric Clinic 

Every month at Total Care Podiatry we run a complimentary morning clinic to support the little feet that run around our community. We run short appointments designed to be a screening check of any areas of concern you may have for your child’s feet.

Commonly we check for: 

  • ‘Tired legs’
  • Being clumsy
  • Walking ‘pigeon-toed’
  • Curly toes
  • ‘Flat feet’

Following a short appointment, we can provide some advice for next steps forward. These may include a more in depth follow up appointment, footwear recommendations or activity changes.

Bookings are essential – please phone our friendly staff on 5223 1531 to secure your free paediatric appoint today

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.

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.

WARTS

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.

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.

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.

COMPLIMENTARY PAEDIATRIC CLINIC – Friday January 29th 2021

Complimentary Paediatric Clinic 

Every month at Total Care Podiatry we run a complimentary morning clinic to support the little feet that run around our community. We run short appointments designed to be a screening check of any areas of concern you may have for your child’s feet. 

Commonly we check for: 

  • ‘Tired legs’
  • Being clumsy
  • Walking ‘pigeon-toed’
  • Curly toes
  • ‘Flat feet’

Following a short appointment, we can provide some advice for next steps forward. These may include a more in depth follow up appointment, footwear recommendations or activity changes.

Bookings are essential – please phone our friendly staff on 5223 1531 to secure your free paediatric appoint today

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.