I just want to get fit for summer

I just want to get fit for summer

I just want to get fit for summer

The warm weather started last September; we had a series of warm spring days, and this is when Sarah appeared in my office. “I just want to get fit for summer.” I am so sick of not getting there, and I just need some answers. Sarah went on to explain that this was not her first attempt at getting fit, frustratingly she had tried the year before and throughout winter to get there. But despite eating the right thing, her training or, more accurately, her foot pain always got in the way!

New Shoes might be the answer?

Sarah had been to a reputable sports footwear retailer and had grabbed a pair of runners that the store had recommended. While initially comfortable and she looked seriously cool in them ;-). After her attempts each night to walk or run, she still found herself in pain. If not that night, over the following days she developed pain in her arch on the inside of her foot. It went from being a dull ache to, at times, being a sharp pain. It also felt like it ran up the inside of her leg a little. (ahhhh OK, so that’s a bit different) If she stopped running or walking for a few weeks / days, it got better, but once she started again, it was back!

A visit to the doctor

Frustrated with this, she saw her GP, who suggested she try putting some ice on the area. Again, she went home determined to get better, but with little result. YUP, the ice made it immediately feel better, but straight after, on the next walk, it came back.

OK, let’s try the physio!

Still not deterred she headed to a local Physio. He said it was a heel pain, maybe fasciitis or a heel spur. He did a short massage, used a machine that created a type of heat and showed her some stretching. OK, so this was a bit better, she thought. For several days and even a session of walking, it felt bearable, but ………. on trying to increase her activity again, there it was like that old uncle you can’t stand but see every now and then at a family function; you don’t want to see them but bam!!! There they are!!

A solution!

Finally, after speaking to a friend who had a similar problem, she came across our clinic. “My friend drove across the city to see you, and you got her better.” She said. “You must be worth it because my friend had been everywhere and now raves about you” (feeling pretty chuffed right now)

It's NOT a heel spur!

That’s right, nope, and it wasn’t fasciitis! Yep, these are super common MISdiagnoses for this type of pain!  If you don’t see this multiple times a day, and you are also trying to work on shoulder pain and fix dodgy knees, it's easy to get it mixed up!

Tibialis Posterior pain is NASTY

On watching Sarah’s walk on our Video Walk run analysis equipment, it became pretty clear that her walk or “gait” and “biomechanics” in podiatry speak was lousy! We found that Sarah’s feet were rolling in too much and that, put very simply, her arches needed more support to give her muscles a chance to work properly.

While the physio stretches and exercises were great, the lowering of her arch needed assistance for her to be able to do all the work they required. NO amount of super special exercises are going to get this muscle strong enough. Not if you actually want to get active!

So, what’s the plan?

I chatted with Sarah and developed a treatment plan to get her back to training and finally fit for summer! So what did we do?

  • We made a custom-made pair of orthoses for her after taking a 3D laser scan and a detailed series of Biomechanical measurements – fancy talk for checking each joint in your foot's movement – all the muscle's strength and how all the joints and muscles work together! SOFT SOFT SOFT, but more below.
  • Arranged a series of Deep connective tissue massages. While the orthoses will fix why the problem was occurring, the soft tissue therapy will address the muscle. We need to help the muscle along its way to being healthy again and ready for activity.
  • Stretches were also prescribed, which are pretty standard BUT really important strengthening exercises. We are running in circles if you don’t get the muscle STRONG.
  • We addressed Sarah’s shoes. While her shoes were fantastic, and truthfully loads of patient's footwear aren’t as good as Sarah's. If you don’t get this right, the patient’s treatment falters! The right shoe for the patient's foot type helps, not only supporting the foot, but also working with the orthoses. The aim is to get Sarah back to exercise as soon as possible to reach her health goals.

SOFT Pliable Inserts – NOT rock-hard harbour bridges!

That’s right, SOFT devices. We never make hard, rigid devices! All our custom-made orthoses are made and designed exclusively by our clinic. In our onsite orthotic laboratory, it takes about three weeks for the computer-aided design process by me; they are then milled out using CNC milling and finished by hand. We have a super dedicated team, and these are flicked off to a lab somewhere overseas like other clinics often do. Our devices are produced by our awesome lab technician right at the practice!

While waiting for these, we began the treatment plan and her DCTM, strength and stretching.

So, what happened?

In four weeks of her review, Sarah reported her discomfort had dropped dramatically. She no longer had pain after every walk and had found that she could increase to running. We reviewed her stretching and asked Sarah to increase her km of running per week. She was stoked! 8 weeks later on her final review Sarah was ecstatic “I can run” she said. “I haven’t been able to run pain-free in years”!

So, where to from here?

You don’t have to put up with Foot pain! There are answers other than waiting for it to go away and pills! At A Step Ahead, we see dozens of people like you with foot and lower limb pain all day, and we love it! We love getting people better so they can kick their health goals whether its running 5 km or 50 km’s or if it’s professional sport or simply ridding yourself from foot pain so you can play in the park with the kids!

Why not call our friendly team and ask if we can help? Chances are we can! You can also check out more of our website for information on other common conditions we see regularly!

Call us on (02) 9673 2987. We are located in St Marys and Penrith in Sydney, and unlike Macquarie Street, you can park right out front, and it doesn’t cost 65 dollars an hour. It's free! We are privileged to have patients travel from all over Sydney and NSW to see us: From the North Shore and as far away as Port Macquarie and Wollongong.

We would really love to help you get on the track, so please give us a call.

Dr Brenden Brown

Podiatrist

 

I hope that helps. Make sure you head to our information below and our links to look up more information about heel pain, foot types, and other sports injuries. We look forward to making you happy, healthy and active.

Have you tried our Heel Pain Calculator?

Want more information? That's fantastic. There's stacks of videos that we've made. Look down below. There's most likely a link there, or check us out on YouTube, Facebook, Instagram, etc., all the normal socials because we've got stacks of educational videos on heel pain and all the other conditions that we look after. Thanks and stay happy, healthy and active.

ABOUT DR BRENDEN BROWN

Founder of A Step Ahead Foot + Ankle Care in Sydney, and former president of the Australasian Podiatry Council, Dr Brenden Brown (A.K.A Dr Foot) is a wealth of knowledge on how to take care of your feet, including how to find the best shoes.

Follow him on social media:
 instagram.com/askdrfoot
 facebook.com/podiatristsydney
 twitter.com/AStepAheadFAC

* No medical treatment can guarantee 100% success. Registered medical and health professions in Australia are by law not allowed to guarantee success. This comes as a result of all human bodies reacting differently to treatments. Patients should thoroughly consider all treatment options available to them.

Heel Pain Dont’s

Heel Pain Dont’s

Heel Pain Don'ts

Heel Pain Don'ts

Heel Pain Don'ts - The HOT Tips!

We regularly ask our patients to;

  • stop stretching!
  • don’t hang their heels over a step (social media is wrong)
  • Boots and braces may hurt more than they help in the long term!

Need more info?

Our team would love to help. Call 96732987 for appointments and more info. Or click the links below.

I hope that helps. Make sure you head to our information below and our links to look up more information about heel pain, foot types, and other sports injuries. We look forward to making you happy, healthy and active.

Have you tried our Heel Pain Calculator?

Want more information? That's fantastic. There's stacks of videos that we've made. Look down below. There's most likely a link there, or check us out on YouTube, Facebook, Instagram, etc., all the normal socials because we've got stacks of educational videos on heel pain and all the other conditions that we look after. Thanks and stay happy, healthy and active.

ABOUT DR BRENDEN BROWN

Founder of A Step Ahead Foot + Ankle Care in Sydney, and former president of the Australasian Podiatry Council, Dr Brenden Brown (A.K.A Dr Foot) is a wealth of knowledge on how to take care of your feet, including how to find the best shoes.

Follow him on social media:
 instagram.com/askdrfoot
 facebook.com/podiatristsydney
 twitter.com/AStepAheadFAC

* No medical treatment can guarantee 100% success. Registered medical and health professions in Australia are by law not allowed to guarantee success. This comes as a result of all human bodies reacting differently to treatments. Patients should thoroughly consider all treatment options available to them.

Ready for Summer – How to choose awesome shoes for your fitness kick!

Ready for Summer – How to choose awesome shoes for your fitness kick!

Ready for Summer - How to choose awesome shoes for your fitness kick!

Ready for Summer - How to choose awesome shoes for your fitness kick!

It’s that time of year where we look to putting away the winter Woolies and start pulling out the T-shirt’s and shorts. For many of us summer means trips to the beach a pool or somewhere else that requires us to bare more than we normally would hide away in winter.

This often means we also start getting back to fitness. Diving into exercise sometimes we are less prepared than we should be and we end up with foot or leg pain. Ouchie Mumma!

At a step ahead foot & ankle care If you were to ask our team of Professional foot doctors all qualified Podiatrists where people go wrong they will tell you it’s two primary areas.

Wrong shoes for the job

That’s right you decide that your jumping into activity so you rush down to buy new kicks based on ..... umm lots of you get things really wrong from here. You choose your new shoes for training based on;

  • Colour - really because you like blue?
  • Based on a brand you saw your favourite marque football or tennis star wears. - They are Professional mostly because they don’t get injured much and have awesome mechanics. Both of which you may lack!
  • You choose them because a fancy advertisement told you they were awesome. Ask yourself have you ever witnessed an advert that say “buy this, they are sort of ok”.
  • You choose them because your friend has some and they say they are awesome! Great idea if it’s a burger joint not so great when it comes to health advice.

How you should really choose a shoe

 

Generally your shoe should not only fit your foot but also your activity. Feet like both shoes and activity are all different! This means you should base your decision on more than the above. Particularly colour please not colour!

Here are tips that will help:

  • Flat feet generally go better with firm supportive runners. So if they say “super soft” and have nasty big air bags hanging off the sole these probably aren’t for you!
  • High arched feet like cushioning but not too much. Think moderation, look for shoes described as for under pronators or high arches.
  • Buy running shoes for running activities. Sounds simple but there are a lot of fashion shoes that are “runner” inspired. ASICS for example have separate fashion style shoes. Of you’ve decided to take up tennis with friends head out and get great TENNIS shoes!
  • Ensure they fit! There should be a fingers width between the end of your longest toe and the end of the shoe, when standing up. Your toes should NEVER touch the end of the shoe.

So that’s the first things as Podiatrist our team are going to tell you! As you read above this is two areas that people get a tad wrong. The other is getting into activity to fast and getting injuries that stop their activity. We will chat about that next week. So see you then.


Oh if you need help with your feet ankle or leg pain or problems the team at A step ahead foot & Ankle care would be more than happy to help you.

Our team is lead by Dr Brenden Brown who is a Podiatrist with over 20 years experience in that time serving as President of the Australian Podiatry Association. You may know Dr Brenden from his regular appearances as a medical expert on foot and lower limb problems in Magazines, television shows such as The Today Show, A Current affair or The project. He’s also been a regular on radio including ABC Sydney where he is well known as Dr Foot!

If you haven't booked your appointment time for your gap-free heel pain assessment yet, please call our friendly reception team on (02) 9673 2987 to secure your appointment today.

Have you tried our Heel Pain Calculator? https://heelpaindr.com.au/

Find us on Facebook: https://www.facebook.com/podiatristsydney

Want more information? That's fantastic. There's stacks of videos that we've made. Look down below. There's most likely a link there, or check us out on YouTube, Facebook, Instagram, etc., all the normal socials because we've got stacks of educational videos on heel pain and all the other conditions that we look after. Thanks and stay happy, healthy and active.

ABOUT DR BRENDEN BROWN

Founder of A Step Ahead Foot + Ankle Care in Sydney, and former president of the Australasian Podiatry Council, Dr Brenden Brown (A.K.A Dr Foot) is a wealth of knowledge on how to take care of your feet, including how to find the best shoes.

Follow him on social media:
 instagram.com/askdrfoot
 facebook.com/podiatristsydney
 twitter.com/AStepAheadFAC

* No medical treatment can guarantee 100% success. Registered medical and health professions in Australia are by law not allowed to guarantee success. This comes as a result of all human bodies reacting differently to treatments. Patients should thoroughly consider all treatment options available to them.

Fasciitis – There’s more to heel pain

Fasciitis – There’s more to heel pain

Fasciitis - There's more to heel pain

Fasciitis - There's more to heel pain

Guess what there’s more to heel pain than heel spurs and Fasciitis. These are the 2 most commonly diagnosed conditions but also the 2 most commonly MISdiagnosised conditions!

Our Doctors who are all super friendly board registered Podiatrists see Heel Pain EVERY DAY. Now that sounds pretty normal but did you know most other Podiatrists spend most of their days cutting toenails for people ?

If you’re looking for experience with heel pain and happy for someone else to look after your long toenails we’d love to help!

Our Doctors use the latest technology to get you back to happy, healthy and most importantly ACTIVE!

Ready to get serious about getting better? Click our link below and book!

I hope that helps. Make sure you head to our information below and our links to look up more information about heel pain, foot types, and other sports injuries. We look forward to making you happy, healthy and active.

Have you tried our Heel Pain Calculator?

ABOUT DR BRENDEN BROWN

Founder of A Step Ahead Foot + Ankle Care in Sydney, and former president of the Australasian Podiatry Council, Dr Brenden Brown (A.K.A Dr Foot) is a wealth of knowledge on how to take care of your feet, including how to find the best shoes.

Follow him on social media:
 instagram.com/askdrfoot
 facebook.com/podiatristsydney
 twitter.com/AStepAheadFAC

* No medical treatment can guarantee 100% success. Registered medical and health professions in Australia are by law not allowed to guarantee success. This comes as a result of all human bodies reacting differently to treatments. Patients should thoroughly consider all treatment options available to them.

Why Your Feet are Getting Sore – Tendons hate change

Why Your Feet are Getting Sore – Tendons hate change

Why Your Feet are Getting Sore - Tendons hate change

So, beach days are just around the corner and you’re in a mad rush to get back into fitness so that you look at least semi amazing poolside.

Last blog we talked about people buying the wrong shoes for the wrong activity and how that actually leads to foot and ankle problems. What we need to talk about next is jumping into activity potentially too quickly or too intensely and ending up with an injury.

Most common injuries

The most common injuries that we see at A Step Ahead Foot and Ankle care as foot doctors, that’s right Podiatrists, is Achilles pain, heel pain or shin pain. These are often referred to as;

  • Plantar Fasciitis
  • Achilles tendinitis
  • Heel Spurs
  • Shin splints 

All these can be super painful and while we like to think we will “walk these out” or a bit of ice will fix it. Many times that’s far from the truth.

How do the problems start

And important change in our understanding that has emerged over the last few years is our recognition that tendons don’t like change. They are a bit like your granddad in that way. Tendons are the soft tissue that attaches muscle to bone. A great mantra to remember and to keep you generally out of trouble is “Tendons hate change” let’s all say it again “Tendons hate change” and again .....

Where did I go wrong?

So, what does change look like to a tendon. The change we are talking about is you going from doing very little activity to deciding to start a Bootcamp every morning at 6 am. That hot young Trainer has you running up and down hills, stepping up and down off boxes and running shuttle runs till you feel like they are gunna fall off.

Now, to someone that has had a modicum of activity this in itself is not a problem, however if your activity over winter has been  catching up on Netflix’s Stranger Things whilst eating popcorn and sitting under a doona on the lounge,  you’re tendons are experiencing change that they are not used to and let us tell you they are not going to be happy about at all!

What’s happening to me?

Tendons often have two responses: The first response is to become angry and inflamed. The other response is to degenerate and create damage in the tendon.

To make matters worse tendons can decide to do both at the same time! Bullocks!! Generally though it will begin with the tendon inflaming and becoming very angry. Think back to your days as a kid watching cartoons and “The hulk” remember when he’d say “you wouldn’t like me when I’m angry”. Yup Tendons are gunna be the same!

What to do?

The first thing you need to do is graduate your progression into exercise. This means perhaps starting with two or three sessions in your first week, not five! Allow your body (in this instance tendons) time to get used to the activity and also some time to recover.

Now if it’s too late and you find yourself with the problem already? Try heading back to our earlier post about making sure you have the right shoes for the job!

In many cases you can also try icing the area in the initial stages particularly if you can see the obvious swelling of the area. There are many examples and resources you can head to whilst searching through the web. In general the best principle is to look at a regime of 20 minutes on and 20 minutes off of icing. For the first 48 to 72 hours. As a preference I like immersion in ice water perhaps we chat about how to do that in a future post.

What happens when it’s longer than a week?

If the injury goes on longer than a week and you don’t see progression it would be our suggestion that you had to see professionals like us at A Step Ahead Foot & Ankle care, did you expect us to suggest anyone else?

There are stacks of different therapies that are appropriate for these conditions. Ranging from heel raises to strength exercises, massage, shockwave therapy to assessing your walking or running mechanics just to name a few.  Good therapists, yep like our team of highly trained foot doctors, will know which therapy is best for which condition. Plug plug plug ..... A good therapist will develop a treatment plan. They won’t just rely on one magical therapy or one single intervention cure. (Big tip here if they suggest a single intervention approach I’d be searching for another therapist)

If you’re not able to visit my team at Astepahead a step ahead foot and ankle care, say for example you’re reading this in New York or worse still the eastern suburbs of Sydney! (which for some reason seems to be further away than New York)  And you need to find someone other than us. I have on my agenda to write another post that talks about what to look for, and how to go about finding and identifying awesome practitioners. And how you could go about identifying whether or not the practitioner is the right choice for you. So hold your hat that is coming up.

Again if you would like to visit myself all my team send you can contact us at the details below. Until then I hope you are happy healthy and active.

I hope that helps. Make sure you head to our information below and our links to look up more information about heel pain, foot types, and other sports injuries. We look forward to making you happy, healthy and active.

Have you tried our Heel Pain Calculator?

ABOUT DR BRENDEN BROWN

Founder of A Step Ahead Foot + Ankle Care in Sydney, and former president of the Australasian Podiatry Council, Dr Brenden Brown (A.K.A Dr Foot) is a wealth of knowledge on how to take care of your feet, including how to find the best shoes.

Follow him on social media:
 instagram.com/askdrfoot
 facebook.com/podiatristsydney
 twitter.com/AStepAheadFAC

A Step Ahead Foot + Ankle Care has become the leaders in the field of Heel pain care, using innovative treatments.

Firstly, we provide upfront, “warts and all” advice! We will tell you what you can do and CAN’T do to get relief (loads of practitioners are too scared to tell you).

* No medical treatment can guarantee 100% success. Registered medical and health professions in Australia are by law not allowed to guarantee success. This comes as a result of all human bodies reacting differently to treatments. Patients should thoroughly consider all treatment options available to them.