4 Tips to Prevent Overuse Running Injuries

by Caleigh Crick (Feetology Podiatrist)
Caleigh Crick's running tricks

We all train for different reasons: to keep fit, to increase the distance we are able to run, to perform PB’s with our races – long or short, or to be able to compete in a number of different racing platforms. I am sure whatever category you fall into, we all want to achieve one thing – reach our goal injury free.

There are clever training tips and shoe advice that can aid with this goal when it comes to running training.

We find that a lot of injuries occur because of repetitive stress – when soft tissue (muscle, tendon) is loaded incorrectly and repetitively. This creates increased force over a joint, tendon or ligament for prolonged periods and ultimately can cause these structures to start to fail.

So how do we stop this repetitive force from ruining your run:
 

Changing speeds

Throw in some sprint training into your runs. Mix up a long distance run with Fartlek interval training, which will also help with stamina. Or take yourself to a track and focus purely on interval training.
 

Change your route

If you continually run the same route it means you’re continually running that same road at the same camber, and that same hill at the same time in the course of your run. This means your are undergoing the same force patterning for every time you run that route
 

Change surfaces

Do you swap the surface you run on? Or do you continually run on the bitchumen, or the pavement, or the grass, or sand even? Studies have found that trail runners experience less repetitive stress runners than other runners? Why? Because their terrain changes all the time and therefore the force input.
 

Change your shoes

Taking all the above into account, changing shoes for your different training scenarios also makes sense. If you are constantly in the one pair of shoes your force input and loading is continually the same. Look at a thicker midsole, higher heel height, long distance shoe for getting the miles under your belt. A smaller, lighter weight, reduced heel stack racing shoe for your faster runs/speed work.

 
Need help on which shoes to look at for your different training needs that will meet the above principles? Come and see us at Feetology Podiatry Centre. We look at your gait/running style on our Video Gait Analysis System to assess what shoes suits your unique running style and training needs.
 
Caleigh Crick has 14 years of experience in paediatric and biomechanical podiatry, having worked in paediactric specialist clinics and multidisciplinary sports practices here and in the UK. She loves keeping people moving and returning them to the activity they love doing pain free.
 
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What is happening to running shoe design?

by Caleigh Crick (Feetology Podiatrist)

Modern Shoes

In recent times, there have been big changes in how running shoes are constructed. This has been driven by two things, a better understanding of the running gait and consumer demand for change. These new shoes challenge the old model of shoe selection, and is causing quite a bit of confusion amongst the public.

Nearly all brands are trying to lower shoe weight, and are doing so through changing the materials the shoe is made from. What’s the benefit? Well lowering weight according to newton’s law lower’s force. It is thought that lower forces means a decrease in stress on the tissue resulting in fewer injuries.

 

Sole Unit

The material the sole of the shoe is made from has for most companies always been EVA. They are still sticking with EVA as material for shoe soles but making big changes to formulations – making it lighter and changing the energy return properties of the EVA. The durability has increased so much that some companies are even moving away from the rubber outer soles, saving even more weight.

 

Midsole

Midsole shape is changing – we’re starting to see more midsole touching the ground, which increases stability without having to add increased density (weight). The thickness of the midsole is changing with some companies increasing midsole thickness so that there is little difference between heel height and forefoot height (like the Hoka). Lot’s of companies are playing around with the drop between heel and toe and listening to market feedback.

 

Uppers

You may have noticed that the uppers (the material part of the shoe) have drastically started changing. Companies are playing around with new-sew technology and engineered meshes. The result is an upper that has the comfort of a well fitting sock and some impressive colours and textures.

 

What Now?

With all these changes emerging in the footwear field it can lead to confusion with choosing the right shoe. How do you know what the right shoe is? Especially when what you are wearing now isn’t working anymore? Well that is the topic for my next blog.

But if you cant wait, you can always give us a call at the clinic and we can line you up with some expert advice from one of our podiatrists on the best footwear for you.

 
 

Does your child have flat feet?

by Caleigh Crick (Feetology Podiatrist)
Child Flat Feet

We find many parents are concerned about the appearance of their child’s feet, especially when it comes to a foot that appears very flat. Many doctors will tell parents that their child will grow out of flat feet and discourage treatment. And for some this is correct, however in my 15 years of treating 100’s of children, I have found that lot do not.

So when is it appropriate to be concerned and when is it appropriate to seek treatment?

Well if you ever have concerns then you should seek advice from someone who looks and treats children’s feet everyday. It is far better to learn there is nothing to worry about than regret that you never took your child to be assessed.

Our Podiatrists are skilled with being able to assess a child’s foot and determine the appropriateness of treatment. In most cases if the child’s flat foot is causing pain or causing developmental delays (delays in gross motor skill milestones, balance etc), then it is treated. If there is no pain but the foot does not sit within the parameters of what is considered normal for that age group then it is monitored – ie watch and wait, or it is treated simply and with discretion. If the foot has a normal appearance for their age group and not causing any issues then the podiatrist will be able to put your mind at ease identify it as such and give general advice.

Contact us now to have your child checked by one of our experienced podiatrists.

Children’s Heel Pain

by Caleigh Crick (Feetology Podiatrist)

Children's heel pain

Children’s heel pain

Does your child experience heel pain when playing sport or running?

Are they able to stay on the field for the whole match or are they missing out on game time due to their sore feet?

Children’s heel pain can be quite debilitating for your child and heavily impact on their ability to participate and play to their full potential. Quite often this pain occurs during a match or as soon as they start to run. Once the pain becomes chronic (has been present for a long time) then it can even occur with long periods of walking and also can be very painful the next morning after sport matches/running.

If this sounds familiar to you then maybe your child has an issue that can be treated by one of our podiatrists. Call us or request an appointment today. Or read on to find out about one of the most common causes of heel pain in children that we see in our clininc.
 

What is Sever’s Disease?

The most common causes of children’s heel pain that we see in the clinic is a condition caused Sever’s Disease. This is when there is excessive pulling of your achilles tendon on the growth plate at the back of your heel, resulting in swelling, inflammation and pain.
 

Who gets Sever’s Disease?

It occurs in active (soccer playing/footballing/netballing type) children between the ages of 9 and 13. It occurs more commonly in boys – although we do see plenty of girls with this as well.

 

What factors contribute to getting Sever’s Disease?

Your child’s foot and leg functions combined with a high level of activity can lead to extra loading on the heel bone. Other factors like footwear and flexibility can contribute and will be assessed as part of your child’s treatment.

 

How can it be treated?

Resting and anti-inflammatories do help with pain reduction, but as a mother of two boys I know how hard it is to get children to ‘rest’, especially in the middle of soccer or football season! We have effective treatment that allow many of our patients to continue with their sport, with minimal to no down time.

Our treatments start with an assessment of how your child is moving, not just the feet but the whole body. Appropriate stretches and exercise are given and often orthotics (special arch supports) are used to correct foot alignment that can be contributing to the pain.
 

So remember, if your children’s heel pain is impacting on their budding sports career, come and have them assessed by one of our podiatrists. They may well have a very treatable issue and could be back on the sports field in no time! Call us or request an appointment today.

 
 

May-June 2016 Newsletter

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Click to open the newsletter


Newsletter June 2016

Our latest newsletter is out. Be sure to check it out.

Topics include:

  • Why Everything is Worth Celebrating
  • Ath-leisure Wear comes to Feetology
  • Sudoku Challenge
  • Reciepe – Camille’s Fresh Fig Salad
  • How to Celbrate the Small Moments
  • Win a Pair of Shoes!!!
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    Click on the image to open the newsletter.

     

     

     

     

    Is a blister causing friction in your life

    Ways to become Blister Proof

    by James Sowden (Feetology Podiatrist)
     

    Blister

    Blisters are a common foot injury affecting anyone from a serious ultra-marathon runner to a fashionista. While it may seem a benign injury, it can lead to complications such as infection and sepsis.
     

    What causes a blister?

    A blister occurs due to friction, usually due to your shoes or socks rubbing against your skin. Over time the friction causes a tear in the outer layers of skin, forming a cleft which fills with fluid. Anything that intensifies rubbing can start a blister such as poor fitting shoes, foot abnormalities or damp socks!

    Tips to avoid a blister:

    Not all feet are the same and the majority of blisters are preventable, so a little common sense and these handy hints could get you out of trouble

  • Choose correct fitting footwear – Avoid footwear that is too tight or loose! A good trick is to take out the insole of the shoe and see how much room you have around your toes. If you notice excessive movement in a shoe, there are different lacing techniques that can be utilised to stop friction from occurring. Talk to your podiatrist about the best lacing techniques for your feet
  • Break in new footwear – If you notice new footwear is causing you a problem, it is best to gradually wear them in
  • Choose socks carefully – Socks are important as they keep moisture away and minimise friction. Avoid cotton socks! Nylon socks or synthetic fibres such as coolmax will allow for breathability and will wick moisture away
  • Double up – Wearing two socks has been found to lower the incidence of blisters in an active population. There are even socks that have two layers designed for this purpose such as Nike Elite, wrightsocks, armaskin or fortisocks
  • Take care of your socks – Always make sure that you have clean dry socks. Damp socks tend to soften and weaken the skin, increasing the likelihood of a blister occurring
  • Patch the area up – Use a bandaid, blister patch or tape to cover the blister prone areas. Taping adds an extra layer between your feet and socks, which can prevent blisters from occurring. If you are unsure about taping your feet, consult your podiatrist on the best method and materials to use
  • Don’t burst your bubble! – You should never pop a blister as this can introduce bacteria which can lead to nasty infections.  You should see your podiatrist for a range of specialised sterile dressings, deflective padding, or other treatment modality.  This is especially important if you have DIABETES OR CIRCULATION PROBLEMS. Seek assistance your podiatrist or a GP right away.
  •  
    So before you set foot on your next journey or purchase new footwear, visit your podiatrist and become blister-proof! Your feet will thank you.
     

    Smelly Feet – Beat the Stink!!

    7 helpful hints to Save Smelly Feet

    by Camille Ciottariollo (Feetology Podiatrist)

    Beat the stink

    Beat the stink. It can be embarrassing to have smelly feet, but how do you stop the stink or prevent it from happening?

    Sweaty, smelly feet (Bromhidrosis) are not uncommon for many Queenslanders. In our warmer climate, increased sweating can cause the skin’s natural bacteria to overgrow causing a bit of a stink. Sometimes, it is not even your feet that smell, but your shoes and socks that absorb the sweat and harbour the bacteria!
    These helpful hints can make a big difference to smelly feet, shoes and socks:

     

    1. 1. Wash your feet at least daily with an anti-bacterial soap, making sure to wipe dry all foot surfaces (don’t forget between your toes too)
    2. 2. Discard all socks and start again, or soak and wash all socks in an anti-bacterial and anti-fungal wash. These are available from the supermarket in the laundry aisle. Tea Tree Oil is also a good, natural, anti-bacterial and anti-fungal product that can easily be added to washing
    3. 3. Replace your socks with “moisture management” ones. These have silver or anti-bacterial properties and can usually be purchased from The Athlete’s Foot, Rebel Sport, or anywhere that has a big sock/hosiery department. Look for brands like Light Feet, Thorlo, X-socks and Experia. They may be a bit more expensive, but they can make a big difference
    4. 4. Change your socks as often as you can. Keeping a couple of extra pairs in handy places can assist with changing them regularly. At least daily is advised, but more often in the warmer months, or if you have been exercising. Washing your socks in anti-bacterial and anti-fungal products is also advised whenever you can.
    5. 5. Discard the removable innersoles in your shoes, and replace with new ones. This can help remove a lot of smell from stinky shoes, without necessarily having to discard the shoes themselves. New innersoles can be purchased from chemists or supermarkets.
    6. 6. If replacing the innersoles does not remove the stink from shoes, discarding them and particularly old shoes is the next alternative.
    7. 7. Spray smelly feet with a tea tree oil spray from your supermarket or chemist at least daily, or with each sock change. Tea tree oil spray is more diluted than its antiseptic/pure form, which is much friendlier on your skin long-term!

     

    Try these tips to beat the stink this summer! If you have tried these remedies with no success, be sure to make an appointment with one of our Podiatrists to sort out your issue. Call Feetology Podiatry Centre on 3820 6326 to make an appointment.

    November Newsletter

    November 2015-thumbnail

    Click to open the newsletter

    Our latest newsletter is out. Be sure to check it out.

  • Topics include:
  • Why I Became a Podiatrist
  • Perfect Summer Feet
  • Reciepe – Caitlin’s Protein Balls
  • Fun Ways to Exercise
  • Win a Pair of Sandals!!!
  •  

     

    Click on the image to open the newsletter.

     

     

     

     

    Winter Foot Problems

    Winter foot problems
    Winter is here; the days grow shorter and colder, and it is time to pull out your warm jumpers, woolly socks and snug shoes. “Winter” can be felt in every part of your body, and especially your feet. To ensure you enjoy the colder weather pain free, learn about the common conditions that can occur in the cooler weather.

     

    • Exercise – Winter sees many people keep fit (and warm) by participating in team/ organised sports and running triathlons and marathons. This is also the time podiatrists see a peak on cold weather injuries such heel spurs (plantar fasciitis), shin splints and “runner’s knee” (Illiotibial syndrome). Cold muscles and connective tissue have less elasticity and are more prone to injury in the colder weather.

     

    • Children – During the cooler months, heel pain/ soreness is common in children aged 8-12 years that participate in winter sports. While many may dismiss this “growing pains”, heel pain in children can become so severe that the child limps to avoid pressure on the heel. This injury usually develops due to the bones growing faster than tendons, affecting flexibility, joint motion and coordination.

     

    • Ingrown Toenails – Getting back into closed-in shoes for some can be a painful experience; those dreaded ingrown toenails! Even the pressure from warmer, heavier blankets on the bed might be enough to irritate your ingrown toenail! A podiatrist is a convenient (and fast) way to manage your ingrown nails to ensure you can sleep well at night.

     

    • Callouses and Corns – Callous is a buildup of hard skin on your feet caused by pressure/ friction on your feet. In sites of continuous increased pressure, corns can develop. A corn is hard skin that is concentrated with a core deep into the skin. To avoid this problem, wear proper fitting shoes (not too tight!) to avoid excessive pressure on your feet. A visit to your podiatrist can have those corns removed painlessly.

     

    • Dry/ Cracking Skin – During winter, skin loses moisture and can peel and/ or crack. In severe cases, the skin may crack open and start to bleed in sites where the skin is under high tension (such as your heels). Manage these uncomfortable conditions with regular applications of moisturizing cream, gentle pumice stone/ loofah use, and remedial treatment from your podiatrist.

     

    • Tinea – Fungal infections are common at this time of year, and may look similar to dry skin in the early stages before progressing to scaling, redness, itching and even open wounds on the bottom of feet! Some people even need to check between their toes as it is a common hiding spot for some fungal infections due to the warm environment it craves. Tea tree oil applications can assist, and seek assistance from your podiatrist if the condition continues.

     

    These are a few “cold weather” conditions that can be managed with regular checking and some tips/ tricks (and knowing when to call in the reinforcements)! By checking your feet through the winter months, you will ensure your feet are nice and healthy throughout the cold days.

     

    Feetology is born

    On Monday 1 December 2014 Feetology officially came to life. Although this is a new name, it replaces Redlands Podiatry, a clinic that has been servicing the Redlands for over 8 years.

    This is an exciting time, with the new name comes a completely refurbished clinic that has been purpose built for providing great podiatry care. The new clinic boasts a gait analysis lab, allowing our Feetologists (podiatrists) to analyse your walking pattern in great detail. We have increased the number of consult rooms and have a new podiatrist joining us in January 2015 so that we can expand our clinic services.

    We look forward to showing off the new clinic to all our current patients and to those visiting the practice for the first time.