How to Avoid Exercise Induced Injury

8 Simple Ways To Avoid Exercise Induced Injury

 

Now that we have started a new year with new years resolutions still present in our minds, I thought I would try to help you avoid getting another exercise induced injury. Specifically, how to best reduce the risk of injury upon resuming exercise after a prolonged period of time away from exercise.

The reason behind this is very simple: Without fail, each and every mid-late January, I get an influx of people coming into the clinic with an array of injuries that include lower limb tendinopathies (achilles & plantar fascia), calf/knee pain,  and lower back pain, that were all sustained during an attempt to try and get "fit and healthy" for their New Year's resolution. ie. They resumed exercise after a prolonged period away from exercise.

For the most part, a majority of these injuries are due to the obvious: A rapid increase in exercise volume and intensity from previous levels of physical activity. However, a majority of...

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Ingrowing Toenails

In-growing toenails are more common than you might think. We often see patients who have struggled with a painful toenail that became infected. They then go and see the GP who offers them antibiotics. This just temporarily solves the problem, and the pain returns once the antibiotics wear off.

This article should inform you of what an ingrown toenail is, how you might get an ingrown toenail, and how to treat this problem.

 

Characteristics of an in growing nail

  • Painful toe with or without wearing shoes. Pain when walking
  • red and inflamed skin on side of the nail

 

Infection may be present where the nail may have the following addition of symptoms:

  • Strong odour
  • Swelling
  • Redness
  • Puss produced from the bulging skin
  • Very painful to touch, in shoes or walking

 

Causes

  • Tight shoes or shoes that are not your size
  • Trauma to the nail, this could be a sports injury, dropping heavy objects on the nail or just bumping the nail into hard surfaces
  • Nail shape if your nails are...
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Footwear and Foot Pain

Footwear- Chose The Right Foot Wear 

As podiatrists we get questions every day on what type of shoes are going to help their foot work better and help them to get pain free. We are getting this question more and more frequently. This suggests that podiatrists are doing their job of educating the public and is a reason to be encouraged! 
As foot wear is the cause of up to half of all foot problems, it certainly is a pertinent question. Studies have shown that 75% of women wear a size too small!! Sorry ladies ... it's true.

A quarter of the bones in your body are in your feet and all these structures should be allowed to have some natural movement when we walk and stand during the day. 

Podiatrists are experts at checking and recommending shoes and making sure you get the right shoe size for your feet!
High-heeled shoes are probably the worst type of shoes to wear if you have foot pain as they transfer all your body weight towards the forefoot. All the joints in the...

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Treating Foot Pain With Orthotics

Foot pain is tricky to treat without a Podiatrist!! Yes you read that right... 

You see, podiatrists have studied the foot...for three years... at university..

We know what will get you better and what will not. The many small structures of the foot are delicate ...surprisingly as great load and stress is put through them at each and every step. 

Many people haven't heard of orthotics...arch supports or insoles...but as podiatrists and specialists of the foot and ankle we use these every day in our work to get people better. 

We know better than most others how foot pain can stop you enjoying your favourite activities. Whether its walking, running or tennis.. a foot pain will stop you enjoying .. 

What is an orthotic?

An orthotic device is an arch support or inner sole that fits into your shoe to help to heal your foot pain. 

There are two main types.. custom made devices prescribed by the podiatrist and made in a laboratory... and over the counter (OTC)...

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Insoles For Foot Pain

Foot pain can be very difficult to understand. One day there is no pain...and the next... your limping .. 

The foot contains 26 bones 30 joints and more than 100 muscles tendons and ligament... so there are a lot of structures that can go wrong. The problem we have is that the foot lands heavy on the ground every time we take a step... and we need to stand up and walk... right ?

And therein lies the problem; if you've managed to get yourself an injury the body has no way of getting better as your constantly taking steps on the ground..and stopping the foot getting better. 

As a podiatrist we see this very often in the clinic. The mere act of walking aggravates the pain and the problem. 

This is where orthotics come in.. orthotics - arch supports - are shaped in such a way as to support your foot. They fit into your shoe and help support your injured areas. They put the pressure elsewhere or redistribute the pressure from the ground to a bigger area of the foot. 

...
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Choosing the Right Footwear for Your Feet

Uncategorized Sep 22, 2020

Choosing the right foot wear can be tricky if you don't know what you

are looking for. Keeping your feet comfortable and safe during the day is

what your shoes have been made for. 

 

However many people across the country are either choosing to wear

poorly made shoes for their demands or are being asked to wear poor

shoes for comfort and safety in the workplace. 

 

Professions that involve standing most of the day such as nurses,

teachers, carpenters and builders are particularly vulnerable to ill fitting

and designed shoes. 

If you are getting pain in your foot or your looking to improve your

current foot wear, then - a good shoe has:

 

  • A supportive and cushioned sole 
  • An adjustable strap or laces across the mid foot
  • The sole of the shoe bends where the big toe joint is
  • A wide enough and deep enough toe box so your toes can move around

 Getting the right fit for your foot can be challenging. A knowledgeable

and skilled shop assistant should...

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Childrens Footwear

Uncategorized Aug 08, 2020

Getting the right shoes for your child

 

 

Shoes are possibly the most important ‘clothing’ you buy for your child. A child can wear clothes that are too small or large, be uncomfortable but not get long term problems from them. However not wearing the right shoes can cause long term and even permanent damage to your child’s feet. Gait compensation as a result of foot pain and deformity can lead to painful knees, hips and lower backs. No wonder there are so many teenagers and young adults with painful knees and backs!

 

Therefore, getting the right shoes for your children is a responsibility that should be a high priority for all parents. Many parents rush to the shop, especially just before school start, and are shopping for the cheapest shoes. This is not advisable as sturdy, good quality shoes are oftentimes a little dearer. Following is a guide for parents when getting shoes for their children and also how to maintain good foot health.

Childrens...
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Forefoot Pain

Uncategorized Jul 31, 2020

Stress Fractures of the Foot and Ankle

Foot or Ankle Pain

 

Forefoot pain can be a stress fracture of the bone. A stress fracture is a small crack or severe bone bruise in the foot or ankle. Stress fractures, unlike an acute fracture, is brought on by overuse. The bones in the body are constantly being replenished with bone stock, but if you have been much more active than usual a stress fracture may occur. This happens as a result of the body not having time to rebuild the bone.

 

Stress fractures are more common in sports people and athletes, and more common in women than men. If you have increased your training volume, training intensity or changed running or training surface you may get a stress fracture. Wearing shoes that reduce the foot’s ability to absorb stress can cause a stress fracture.

 

Other causes of stress fractures can be a less than optimal bone stock. This can occur if you have had or have health issues, have spent very little time weight...

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Looking After Your Feet In The Summer Months

Uncategorized Jul 26, 2020

Foot Care In The Summer 

Having your feet exposed and in sandals take a toll on your feet. Not looking after your feet and legs in the summer months cause all sorts of problems.

From local infections to blisters and foot and ankle pain. In this blog we will be talking about how to look after your feet in the summer.

Looking after your feet during the summer is so important to enjoying yourself and keeping active during these warm summer days. Getting a painful foot can stop you doing all the activities you had planned for your holiday and can make for a miserable time when you least want that.

Foot wear

Flip flops are the most basic type of foot protection and are not recommended when walking any amount of distance. It is very easy to sprain your ankle, stub your toes, or get forefoot pain but also get blisters or friction burns across the top of the foot from simple rubber flip flops.

Walking sandals or a ‘gladiator sandal’, a sandal with...

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Anterior Knee Pain

Uncategorized Jun 14, 2020

Knee Pain 

There are many types of knee pain but one of the most common is anterior knee pain. Many people stop enjoying their walks, sports activities and runs with anterior knee pain. Pain can come on during activities or during sitting.  

Pain occurs behind or around the knee cap, and you can get anterior knee pain during walking or sitting. Sometimes there is swelling and sometimes there isn't. 

Many patients come in to the clinic having tried self treatments with bandages, knee tubes and ibuprofen gel. Needless to say these treatments more often than not don't work. Patients have therefore reduced their activity levels over several months sometimes years to stop the debilitating pain. 

 

Diagnosis and Treatment  

The podiatrist will examine you and the clinical findings are backed up with imaging. You can have an ultrasound in the clinic.  You will also have a biomechanical assessement that will show any movement and strength...

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