healthy feet in winter quay health podiatry sydney cbd circular quay

How to have healthy feet this winter

Winter is officially here and there a few things that you can do to keep your feet healthy this winter!

healthy feet in winter quay health podiatry sydney cbd circular quay

Footwear

Remember to make sure that you are wearing the correct footwear. In the colder months we are usually wearing more enclosed footwear so making sure that they fit correctly in key.

If your toes are being pushed together or out of position in shoes, then your shoes are too narrow for your feet.  Wearing narrow shoes can cause ingrown toenails, corns and calluses

Try to keep your footwear and socks dry. Damp footwear can increase the risk of skin infections as the moisture creates a perfect breeding ground for an infection to spread.

Moisturise

The winter season also brings dryness, especially for the heel areas. Moisturising daily with a thick moisturiser can help prevent heel fissures and dryness.

Warm Feet are Happy Feet

It is very important to keep your feet warm in the colder months. The drop in temperature can also bring with it extra foot conditions, one of these are Chilblains.

Chilblains are itchy and/or tender red or purple bumps that occur as a reaction to cold. The condition is also known as pernio or perniosis, and is a localised form of vasculitis.

Chilblains are caused due to blood vessel shut-down in cold conditions and humidity. The cold exposure damages capillary beds in the skin, which in turn can cause redness, itching, blisters and inflammation. The cold causes constriction of the small arteries and veins in the skin. When these areas are warmed up again, it can result in leakage of blood into the tissue and swelling of the skin. This “bruising” is called a chilblain.

If you are prone to develop chilblains then you should keep warm in cold weather and avoid excessive exposure to the elements.

Diabetic Patients

Winter months require a little extra foot care for everyone, but diabetics especially need to keep feet healthy. Decreased circulation, dry skin, and spending time exposed to cold and wet conditions put diabetic feet at a higher risk for developing an infection or foot condition.

Regular visits to your podiatrist will keep on top of any problems that may occur. Call Quay Health today to arrange an appointment.

Sam Towers Podiatrist Quay Health Sydney CBD Circular Quay Sam Towers, Podiatrist

Bupa Member's First Provider Quay Health Sydney CBD Chiropractic Podiatry Bupa Members First Podiatry Provider

Quay Health sydney cbd chiropractor massage acupuncture podiatry circular quay

To book a podiatry appointment with Sam Towers call 9252 2825

Why is running associated with so many injuries?

Running is a natural physical activity….it is what we learn to do after we learn to walk. Why then is running associated with so many injuries? Why does running receive so much bad press i.e. it is bad for knees etc?

Of course there will always be risk of injury when performing any activity there can never be zero risk but we can help to lessen the probabilities that can lead to higher risks of injuries.

So what are the leading causes if running injuries?

1. Training Issues – 80% of running injuries can be traced back to training errors. Training volume and intensity should always be consistent and gradually increased. Time off from training because of illness, injury or some other reason needs to be factored into the training program as should be adequate periods of rest and periodisation in training.
• Increasing distance or time of running by more than 10% per week
• Increasing intensity/speed of workout by more than 2-3% a week
• Increasing the amount of hills too fast
• Not having enough rest
• Training at too high an intensity. Endurance training ideally should be done with 80% of the volume undertaken at aerobic levels and 20% at anaerobic levels (faster speeds)
• Changing shoes without weaning them into training – there is such variety in shoes that this can mean large or small changes depending on the type of shoe used.
• The human body has amazing capacity to adapt but if the load of training exceeds the body’s capacity to adapt injury or illness will result.

2. Technique Errors – we all have our own individual running style but research has highlighted some biomechanical facts that have been proven to be of benefit, or hindrance, to minimising running injuries.
• The foot should land as close as possible to under the hip as possible to minimise negative forces
• The foot should NOT land in front of the body in a heel striking action as this causes the body to have to brake before it can accelerate again and this braking action not only slows down the runner but causes negative forces up the leg.
• Knees should be over the mid foot and not dropping into the midline or crossing over the midline
• The pelvis should be stable and should be balanced in the horizontal, transverse and frontal planes – weak core and gluteal muscles can be the cause of these errors.
• The head should not poke forward. The body should NOT bend forward at the hips – this indicates too much hip flexor activity. The body needs to be in alignment with ears over the shoulders, shoulders over the hips with a slight lean forward at the ankles.
• Shoes should be comfortable, light and flexible

3. Pre-existing Injury/Imbalance – often past injuries or postural issues can create imbalances in the musculo-skeletal system. E.g. if you sit all day for work then tight hip flexors and weak gluteals are a possibility.

Tightness or weakness in the thorax and pelvis often cause running injuries and these injuries can be at some distance from the site of imbalance.

A therapist can assess these issues and prescribe exercises and stretches and release tight structures.

Running should be fun and enjoyable and is an activity that associated with injury but following some of these tips may help reduce that risk.

Running technique errors are difficult to change without having your running style filmed and analysed and at Quay Health I can film your running style and discuss any changes with you. To book in call Quay Health on 9252 2825.

Jo Hadley
Physiotherapist
Quay Health

Custom Orthotics Vs Store Bought

Unlike store bought inserts, custom orthotics are developed professionally with a personalised fit.


orthotics moulding at quay health  podiatrist sam towers sydney cbd
Often, patients experience quicker pain relief and recovery with a custom product for their unique concern. Additionally, materials and in-shoe fit can be determined within your preferred shoes.


Activity levels and body mass are also  taken into account when ordering custom orthotics, as is asymmetry and unusual anatomy. Plus, necessary modifications are also included.

 

There are a number of benefits to ordering custom orthotics, but pain relief is the primary one. Knee and back pain particularly can be greatly improved when orthotic devices are used. 

 

Plus, you’ll be able to perform daily activities like standing and walking with minimal to no complaints of pain.

 

Custom orthotics are also designed to support the spine and help efficiently realign it. Ultimately, the daily use of orthotics helps to reduce symptoms in the long term and may assist in the reduction back pain.

 

Additionally, minor foot deformities such as bunions can be managed by using foot orthotic devices. 

 

Rigid orthotics are used to control the function of the foot and to reduce or altogether eliminate pain in the feet, legs and back. As the name suggests, rigid orthotic devices are made of firm materials such as plastic and are most commonly fitted tightly to the affected region.

 

If you don’t suffer from a medical condition, injury or deformity, you can still use orthotics to help with shock while performing high-impact activities like jogging, walking and running.

 

Ultimately, custom orthotics can help you get a personalised fit, eliminate pain, support your spine, aid foot deformities and improve your active lifestyle. 

 

Sam Towers

Podiatrist

Sam Towers Podiatrist Quay Health Sydney CBD

Sciatica, how to relieve your sciatic pain with Sydney CBD Chiropractor Dr Marti Harris

The sciatic nerve runs from the lower lumbar region of your spine right down the back of your leg to your foot.  It commonly becomes irritated causing sciatica, for some it is excruciating and crippling, for other people it is just a constant ache in the lower back, or maybe some numbness in the thigh, weakness or difficulty moving the leg or foot or shooting pain down the leg.

 

Receiving a thorough examination by your chiropractor will assess the exact cause of your lower back and leg pain and help you to make a plan to relieve the pain.

 

To learn more about Sciatica and what you can do, watch Dr Marti’s youtube clip below.

 

 

 

If you want to make an appointment to see Chiropractor Dr Marti for a thorough assessment at Quay Health in Sydney’s CBD click  here or call us 9252 2825

Dr Marti Harris, Chiropractor, Quay Health Sydney Circular Quay

Orthotics and High Heels, look sexy but still be comfortable

Orthotics technology has improved so much in the last few years.  No longer are they bit chunky applicances.  Quay Health’s Podiatrist Sam Towers manufacturers his own orthotics through Candence Orthotics.  He is able to produce an orthotic only 2mm think that will flex to your foot and your shoe.  Wearing an orthotic will help to support your foot and your entire body while helping to prevent problems such as bunions.

To learn more about how orthotics can help while you are wearing your sexy high heels watch Sam’s video

 

 

To Run or Not to Run

To Run or Not to Run?

How often have you walked past a runner and wondered whether they should be running or not? I often see parks full of runners and wonder why these people are running themselves towards a premature knee or hip replacement. Quite frankly, some of these people should have sought professional advice from a podiatrist before embarking on their personal crusade.

Running to run or not to run

Running to run or not to run

Certain predisposing factors can determine the ease of which someone can run. I will quickly discuss these factors and some of their ramifications.

Leg Angulation

Leg angulation is the major influencing factor on the feet of an individual. Your parents have a ‘big say in this’. Your leg angulation is something you can’t do anything about, but too often I will see a personal trainer “flogging” someone with running drills not understanding why this client is finding the activity difficult. For example, let’s take a thirty something male/female, with “knock knees” or genu valgum, wanting to complete the city to surf. Because the major stabilisation joint of the foot doesn’t possess any muscle attachments, this joint is extremely susceptible to leg angulation. Hence the knock kneed runner forces the foot to ‘pronate’ or ‘roll in’ to end range every step he/she takes. This not only places rotational forces through the foot, knee and hip but excessive ‘shock’ forces up into knees, hips and back. If footwear is inappropriate ( say a pair of Nike Frees) then this person will be paying the school fees of the local orthopaedic surgeon in 10 years’ time.

This person has two choices, change your foot to suit your activity or change your activity to suit your foot type. A change of activity might involve short distance running, X-trainer, cycling, swimming or circuit training. Too often this person will be ill-advised and literally run themselves towards the operating table.

Treatment for this person involves biomechanical video assessment, correct footwear and custom foot orthotics.

Ground Surface

As primitive human beings we were designed to be walking on soft forest floors i.e. mulch leaves. When I walk out of my Surry Hills Practice, I fail to see an abundance of this ‘stuff’. Concrete footpaths, asphalt roads, tiles and floor boards greet my every step. These surfaces fail to ‘push up’ into your foot and cushion the impact. Flexible custom foot orthotics can provide the necessary cushioning and support your feet need.

feet working hard

I prefer to run on soft grass. As boring as running around an oval is, it might save your knees and the need for top cover private health insurance! Treadmill, soft sand and track running also have advantages, with soft sand running best suited to certain foot types.

These are just two factors influencing the decision to run or “not to run?” I look forward to discussing other issues with you in the near future.