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As the Summer holidays approach many patients are planning on going abroad to soak up some much-needed sunshine. Whilst the sun provides us with essential vitamin D, it is important to remember that skin cancer and melanomas of the nails is on the rise. Over 90% of cases are due to over exposure of the sun, making the disease largely preventable. By following the points below we can all enjoy the sun safely. Read More
But don’t be fooled when it comes to dealing with your own injuries! Our blog this month details what you should do following an injury or muscle strain. The first 48 – 72 hours after any injury can be crucial and many patients underestimate how they can help themselves.
The Easter holidays are nearly upon us and for a lot of us that will mean going away for a much-needed break. Just ensure that you soak up the sun and sea and don’t bring back any unwanted germs with you. Every year after the 2-week Easter break we see a large increase in the number of patients coming in with verrucae, that they have picked up whilst on holiday. Our Blog this month will hopefully educate you on how to prevent them from happening in the first place.
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.
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?
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.
Medial Tibial Stress Syndrome (MTSS), commonly known as shin splints, is a term that is used to describe the pain felt along the front of the leg, particularly at the shin bone. The pain is typically concentrated in the lower part of the leg between the knee and ankle. A common overuse injury, shin splints affect people who frequently participate in physical activity, putting stress on the muscles and bones of the lower legs. Read More
During the winter season, feet are constantly kept in warm socks and closed footwear. It is very important not to forget about your feet and to keep looking after them. Winter brings about different challenges to foot care and below we list some of the ways you can take care of your feet on those chilly winter days. Below are several essential winter foot care tips.
At the moment we are in the middle of Covid-19 lockdown situation, this means that many of us are sitting at home, usually slouched on the sofa, or we are working at short-term home desks, which are not actually fit for that purpose. When you think of this, it is easy to see why lower back pain is something that many people are going to be suffering from at the moment. The thing about back pain is that it is not only incredibly uncomfortable and causes a range of issues, but it is also something that can be prevented. To help you make sure that you avoid back pain as best you can; we have put together our guide on the 4 easy ways to avoid back pain.
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