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It’s that time of the year again! What’s your new year’s resolution?
So many of us set goals to improve our health and fitness. This must be the most popular of new year’s resolutions, which often involves starting a new diet as well as an exercise plan. However, if you have never done any form of exercise before and suddenly start something such as running every morning, then you are certainly going to experience other problems. Follow our health and fitness advice below as a guide to prevent any unnecessary injuries from occurring.
Before you start any form of exercise it is crucial that you warm up your muscles. Not only does this prepare you physically but it also helps you mentally to concentrate on the activity that you are about to do. Your warm up should consist of gentle stretches, but it should raise your heart rate and body temperature. By doing this your heart will pump more blood to the muscles and it will also reduce your chances of straining the muscles or causing any long-term damage to the joints.
If you are new to running, then it is a good idea to start by walking first to understand your health and fitness at this moment. You should build up your pace so that you are able to still speak while walking briskly. Once you are comfortable with the brisk walking then you should progress to jogging for 30 seconds before going back to a brisk walk. By building up your running pace gradually not only will your stamina increase, but you will also find that you are able to jog for longer periods of time without stopping.
One of the biggest mistakes we see regularly in the clinic is patients not changing their footwear when they start to exercise. Your everyday trainers that you wear may not be best for you health and fitness whilst running. Running trainers have additional shock absorption built into the soles, so that your joints are protected. Some running shoes also come with an air bubble feature which is extremely beneficial to runners who might suffer from ankle pain. Similarly, if you are deciding to walk long distances then instead of trainers you will require walking boots.
After you have finished your workout there is always the temptation to sit down or just stop. However, it is very important that you spend at least 5 minutes on cooling down. The cooling down phase is very important as it is responsible for slowing down the heart rate and minimising lactic acid build up in the muscles. It also plays an important part in preventing muscle tears and strains.
By following the above advice, you will reduce your chances of causing muscle damage and strains. However, if this still occurs then the affected muscle should be raised, and some cold compression should be given. If you do suffer from any pain and inflammation in the lower limbs then you should book to see a Podiatrist who will be able to offer you treatments such as Laser Therapy, which helps to kick start the repair process.
There are several reasons why people experience inflammation and pain in their legs and feet. Lower back pain, knock knees, flat feet, tendinopathies, and plantar fasciitis are the most common musculoskeletal (MSK) conditions. However, the list is endless. The good news is that technology has advanced significantly in recent years, providing a host of assessments and treatments that can assist with diagnosing MSK conditions in the lower leg and foot. Below are further details to help you get a better understanding of how we can help with MSK conditions.
If you are a keen runner, walker or simply on your feet all the time, then a gait analysis is for you. If you are looking to improve your lifestyle and need treatment for pain or discomfort in the feet or lower limbs, a PODOSmart gait analysis is an excellent modern tool providing accurate results. This entails the patient going for a short walk with digital insoles that are placed inside their own footwear. The digital insoles have pressure receptors, motion detectors, and use artificial intelligence software to analyse your walking pattern. Alongside the gait analysis, the Podiatrist will also carry out a hands-on biomechanical assessment. This helps to assess your hips, knees, lower legs, and feet. After combining the results from the biomechanical assessment and the gait analysis, the Podiatrist will provide a diagnosis and prepare a treatment plan. The treatment plan often includes footwear advice, personalised stretching and strengthening exercises, insoles/orthotics, and laser therapy.
There are many different treatment options available for individuals who are experiencing inflammation and pain in their feet and lower limbs. Laser treatment is one that has become incredibly popular in recent times. This offers a proven way of managing both acute and chronic pain that is caused by MSK conditions. MLS Class IV Laser Therapy reduces pain because it addresses the cause of that pain, whether this is by healing, repairing or regeneration. Pain relief can often be felt after the first session but does vary with each patient. Laser therapy is completely safe, as well as non-invasive and painless.
Technology has advanced considerably in recent times, and there is an abundance of resources available to allow patients to achieve far better results than ever before. As a matter of course, technology is ever evolving, and future assessments and treatments will only get better. If you are in pain or discomfort, do not delay and book your assessment with the specialist MSK podiatrists at our outstanding rehabilitation clinic, so you receive the best treatment plan for your specific condition and symptoms.
If you work in an environment that requires you to be on your feet all day, then you’ll know how important it is to wear shoes that allow you to do your job in comfort. Many of us will have been in a situation where all you can think about is getting home at the end of a shift to rest our aching feet. But what should you be looking for when it comes to the perfect pair of shoes to take you through a working day in comfort?
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Feet are the body’s foundation, so keeping them healthy is critical to your overall health. Having healthy feet can relieve problems with other parts of your body, including your knees, hips and the spine. Custom orthotics provide cushioning and support to the foot and have been found to be a scientifically proven method of overcoming pain and discomfort.
The lead up to a surgical procedure can be a daunting experience. Anyone that has had any kind of surgical procedure in the past will know that more often than not, the recovery process is more challenging than the operation itself. Typically, foot or ankle conditions and injuries can result in a lot of time in rehabilitation, and that too after a lengthy period of being off your feet completely. This can take some adjustment and if you are struggling to adapt or do not know what to expect, we are here to help. To ease the process, our guide below highlights some of the key things you can do during your recovery from foot surgery.
Did you know that in just six months, your child’s feet can grow up to two sizes? This means it is important to choose the right shoes to account for this growth. When choosing the correct shoe size, make sure the shoe is around a 1cm longer than the longest toe. This will allow for growth and elongation of the foot when walking, keeping your child’s feet comfortable.
July 2011 was a very special month for us here at Podiatry Station, as this is when we first opened our doors to the public. July 2021 is equally as special, as we announce that Podiatry Station has now been established for 10 years! Time really does fly, and we are glad to have made it so far, but we are already planning the future!
We are extremely proud that the first ever patient who was treated at Podiatry Station, 10 years ago, is still a regular visiting patient at the clinic. Our longstanding patients have become a part of the Podiatry Station family, and we would like to extend a special thank you to all our lovely patients for their continued custom.
To celebrate, we are giving away a goody bag to all our regular patients. Stock is limited, so please be sure to collect a bag at your next appointment.
The Government has announced that all restrictions will be lifted in England from Monday 19th July. However, the advice is that everyone should be cautious. The country has recently reported an increase in cases and deaths, proving that this pandemic is far from over.
What are fungal nails?
Nail fungus, also called onychomycosis, is where the nail becomes yellow/white, thickens, and may even separate from the nail bed. This can cause the area surrounding the nail to become swollen, inflamed, and painful. The condition commonly affects the toenails and is most prevalent in older adults. This is because as you age your toenails become weaker and more brittle, meaning fungi can infect the nail more easily.
Diabetes is one of the conditions that if neglected or ignored can have a catastrophic effect of the feet. Amputations, gangrene, and painful neuropathy are all too common in the diabetic foot. Diabetic patients are at a higher risk of developing ulcers because they can have problems with their blood supply and their nerves may not be functioning correctly. This means that if a diabetic patient were to stand on a piece of glass, they may be unaware of the damage this has done to the soles of their feet. If this damage remains undetected then this can develop into a serious infection, which can go down as deep as the bone.
A lot of people ask us “is toenail surgery painful?” along with a bunch of other really interesting questions. So to save time and hassle, we thought it would be a good idea to get some of these frequently asked questions answered for you in our latest blog post. So here they are…
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