BACK TO SCHOOL SHOE TIPS

back-to-schoolA child spends around 30 hours a week in their school shoes, so it is essential that they are fitted correctly. We understand that the back-to-school period is a busy and sometimes stressful time so we have come up with some tips to make selecting your child’s school shoes a little easier.

Here are some important points to remember: - There should be a child’s thumb width between the end of the shoe and the end of the longest toe. - The widest part of the foot should correspond with the widest part of the shoe. - The fastening mechanism should hold the heel firmly in the back of the shoe – check for slipping at the heel. If there is minor slipping ask the shoe salesperson about some lacing techniques to reduce this. - The sole should not twist. - The heel should fit snug but be comfortable and the back part of the shoe strong and stable. - Make sure both feet are measured – most of us have one foot longer than the other! - Shoes need to be stable with good cushioning, with internal and external support. If you can, see a professional shoe fitter as there are often varying styles for different foot types. - After the age of three a child’s foot will grow about half a size every six months, this means that school shoes will generally last between nine months and a year. - Although school shoes are another necessary expense, keep in mind that buying superior quality shoes might in fact save you money – they won’t wear as fast. Look for soles made from rubber and double-stitching around the toe area which will give the shoe a longer life. - If your child complains of pain in their feet, heels, knees or legs, has uneven shoe wear or skin or toenail irritation a podiatrist will be able to make an assessment of their feet and provide treatment and recommendations.

All the best for the school year and happy shoe hunting!

Excuse #2 - “Exercise is boring”

Common excuses made to avoid exercise & how to overcome them

Excuse #2 “Exercise is boring” Solution: Buddy up!

Don’t like the idea of solitude exercise? Do it with a friend. Research shows training with a buddy means your workouts will be more consistent and you’ll perform better. Think about it, the commitment to your training buddy, an encouraging pat on the back when you put in a bit of extra effort, an understanding voice to lift your spirits and of course, someone to compete against! If you can’t convince a friend, there are plenty of group exercise programs around that you could join.

Excuse #1 - “I’m too out of shape”

Common excuses made to avoid exercise & How to overcome them Excuse #1 “I’m too out of shape” The solution: start slow

- We all know the feeling of getting back into exercise after a period of being sedentary – you’re unfit and it all seems too hard. Getting back into exercise doesn’t mean you have to run a marathon on your first day, try for a couple of hundred meters. As long as you are consistent, you will notice that you can go that little bit further each time. - Try not to set the bar too high when you’re starting off, becoming fit is a gradual process so set small achievable goals - reaching targets will give you that little boost you need. - Listen to music – listening to music while you exercise can reduce feelings of fatigue, increase psychological arousal & improve your coordination, meaning you can perform better and for longer!

Rheumatologist talks to Foot Faults Podiatry

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Foot Faults were lucky enough to have Rheumatology Registra John Wood come and talk to the podiatrists about advancements in Rheumatoid medications and specific conditions that affect the lower limbs, particularly in young people. His talk was very informative and it was evident that podiatrist and Rheumatologist share many of the same patients! A special thank you to Dr Wood for taking the time to come and visit us. We will be keeping our eyes peeled for those conditions which often get misdiagnosed.

New Brooks Running Shoe Range Coming Soon!!

photoThis week we had the Brooks technical rep come and visit us to show us the new range of footwear that is coming out soon. There are some exciting advancements in technology and design that aim to keep athletes injury free and perform to the best of the their ability. Over the coming weeks, we will be talking about specific models and features for specific types of feet. But in the meantime, happy running!

Bridge to Brisbane Results

Congratulations to all those who competed in the Bridge to Brisbane last Sunday!The FootFaults team had some outstanding results this year. Our Men's 5km team took out second place and was only 10 seconds off first place – well done boys! The Girl's 10km team managed to come an impressive third place overall. This placing included both women’s and men’s teams so the girls did exceptionally well. Some special individual results were Mitch Kealey, an Olympian and Commonwealth Games representative, who after coming out of retirement, ran an outstanding race and took out first place in the 5km. Giles Clayton also had a fantastic race and placed third overall. Brianna Thomas, one of our 10km competitors, ran hard and placed an impressive fourth. Corrine Miles also had a great run and came 11th.

Do you have pain underneath your heel after the Bridge to Brisbane?

You could have Plantar Fasciitis. What is it? The Plantar Fascia is the band of tissue that runs from the heel bone (calcaneus), along the sole, to the ball of the foot. This strong, tight tissue helps to maintain the arch of the foot. When this becomes inflamed it is known as Plantar Fasciitis. It is a common, painful foot condition that is most often seen in middle-aged men and women, but can be found in all age groups.

What symptoms does it cause? You may have one or more of the following symptoms: Foot pain - usually on the underside of the heel that is worse first thing in the morning (first steps of the day) which often subsides quite quickly but returns after prolonged standing/walking. Other symptoms include decreased dorsiflexion of the ankle (Difficulty bending the foot so the toes are brought toward the shin) and Increased knee pains, especially among runners

What causes it? 1. Long periods of weight bearing 2. Overuse injury: Seen in recreational athletes, especially runners. The repetitive nature of the sport is thought causes the damage to the fibrous tissue that forms the arch of the foot 3. High body mass index/rapid weight gain

What can you do? Your Podiatrist can diagnose Plantar Fasciitis by listening to your symptoms and performing a physical examination of your feet. This may include: checking your feet for signs of the condition & watching you stand and walk

They can also arrange imaging studies like X-rays, diagnostic ultrasound and MRI to help confirm the diagnosis. The podiatrist can discuss the treatment options available and provide advice to prevent it occurring again.

Do you have pain at the back of your heel after running the Bridge to Brisbane?

You may have Achilles Tendonitis.What is it? Achilles tendonitis is inflammation of the Achilles tendon. It is the largest tendon in the body and attaches the calf muscles to the heel bone (calcaneus)

Functions of the Achilles tendon: It enables you to lift your heel when you start to walk and assists in: Walking, Running & Standing on tiptoes.

What symptoms does it cause? You may have one or more of the following symptoms: 1. Pain in the back of the heel 2. Difficulty walking – may be impossible due to pain 3. Swelling, tenderness and warmth of the Achilles tendon

What causes it? Some of the causes of Achilles tendonitis include: 1. Overuse – the tendon is stressed until it develops small tears. This is the MOST COMMON CAUSE & occurs more often in younger people, especially athletes, in particular runners. However, it can also be an injury unrelated to sport. 2. Arthritis – affected as part of a generalised inflammatory arthritis (NB: both tendons may be affected). e.g. ankylosing spondylitis or psoriatic arthritis 3. Foot problems – some people with flat feet or hyperpronated feet (feet that turn inward while walking) are prone to Achilles tendonitis. The flattened arch pulls on calf muscles and keeps the Achilles tendon under tight strain. This constant mechanical stress on the heel and tendon can cause inflammation, pain and swelling of the tendon. 4. Footwear – wearing certain shoes can increase the risk, including: shoes with minimal support while walking or running & high heels 5. Being overweight–places more strain on many areas of the body, including the Achilles tendon 6. Some medications (including some antibiotics) – can be associated with inflammation of the tendon (NB: often affects both Achilles tendons and comes on soon after taking the drug)

What can you do? Your Podiatrist can diagnose Achilles Tendonitis by the following methods: 1. Taking a medical history, including your exercise habits and footwear 2. Physical examination, especially examining for thickness and tenderness of the Achilles tendon 3. Ordering tests to confirm the diagnosis – these may include x-ray of the foot, ultrasound and sometimes an MRI scan of the tendon.

They will be able and discuss the treatment options available as well as providing advice to help prevent it occurring again  

Bridge to Brisbane: Injuries

If you have been training for a long period of time you may develop an injury that is related to overuse. Most commonly, Achilles injuries, patella-femoral pain, plantar fasciitis, or shin splints. Usually these can be avoided by wearing the correct footwear, and improving your running technique, training and preparation. At FootFaults we assess you on the treadmill, look at your training program and footwear, and work towards you becoming a better and more injury free runner.