17

January

FACEBOOK LIVE- SCHOOL SHOE TIPS!

It is that time of year again when its back to school. Its crucial to get your kids fitted into the correct shoes that they will be wearing everyday. Here a a few tips to remember 

1- Get the shoes fitted correctly. Our guide is make sure there is 1/2 to a full thumb width of room at the end of the shoe. Firstly to allow growing room but also to make sure their toes aren’t pushing against the end

 2- Look for velcro, buckles, laces or straps. Something that will hold

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17

December

FACEBOOK LIVE- WHY YOUTUBE EXERCISES DON’T FIX YOUR MORNING HEEL PAIN LONG TERM

Facebook Live 17th December 2019

Why following youtube heel pain videos won’t fix heel pain

The general sort of videos you’d typically find for heel pain are quite broad such as stretching
Although stretches can work great in principle, the effects are usually short lived  
with heel pain being multifactorial, there’s usually a number of causes that can be contributing to the condition, it’s important to actually find out what the cause is.
Until the cause is addressed, symptoms will usually persist
stretching and massage is still recommended, however in conjunction to other forms of treatment

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13

December

FACEBOOK LIVE- WHY ICE IS NOT NICE FOR YOUR HEEL PAIN

Facebook Live- 10th December 2019

Ice and heel pain 

Ice is a good method of short term pain relief however in the long term is not helping to heal your pain. After the plantar heel is iced, especially in combination with a massage, such as using a frozen drink bottle an analgesic effect can be experienced, however this is something that is only short term and may only last a few minutes. This is because the plantar fascia is not a highly vascular area and is more a fibrous substance. The addition of ice

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04

December

FACEBOOK LIVE- TREADMILL RUNNING VS OUTDOOR RUNNING

Facebook Live 3rd December 2019

Treadmill vs Outdoor running:
– Treadmill running
With running on a treadmill, it makes it a lot easier to run since the belt is essentially moving for you and you’ll be heading in a straight line. As opposed to running outdoors where you’re having to jump/hop around a lot more over curbs, darting to the side to dodge people and run up and down hill as well.
Running on treadmills have been found to absorb a lot more of the impact forces onto your heels and reduce the stress

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22

November

FACEBOOK LIVE- HOW A TREATMENT FOR HEEL PAIN HAS A SIMILAR DESCRIPTION TO CPR

Facebook Live 21st November 2019

 

What treatment has a similar description to CPR?

One of the treatments we offer at the clinic is called shockwave therapy. This treatment is most often used in the clinic to reduce heel pain symptoms.  An analogy we like to use for this treatment is CPR. The tissues on the bottom of the foot when they are injured can be considered “dead” there is not as much blood going through the area. One of the theories behind the shock wave is that it sends vibration and pulses

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15

November

FACEBOOK LIVE- FIVE TIPS FOR RUNNERS WHO ARE OLDER THAN 40

Facebook Live 15 November 2019

Increase risk of injury as the stiffness of our achilles tendon is reduced, this means that more force is required to be generated through our achilles tendon to toe off.
Running on sand can increase the risk of achillles tendinopathy by 10x
Running may actually have a protective effect against the development of knee and hip osteoarthritis
Between 30-70, our cardiovascular function reduces approximately 7% per decade
Statins which are cholesterol lowering medication, may actually increase the risk of tendinopathy

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06

November

FACEBOOK LIVE- 5 THINGS EXTRA TO ADDRESS TIGHT CALVES

Facebook Live 6 November 2019

5 extra things to do for runners with tight calves

Strengthen them! its suggested that tight calf muscles can often be due to weakness
You can change reoccurring calf strains and tightness with developing adequate calf strength – body weight double leg calf raises are a great way to fundamentally build up your calf muscle strength and you can progress that to single leg for a challenge for the gastrocnemius. For the soleus, try a wall squat and simultaneously raising up onto your toes and holding
As a guide, build

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30

October

FACEBOOK LIVE- THE BEST FIRST EXERCISES FOR YOUR ACHILLES PAIN

Facebook Live 29th October 2019

A nice and simple exercise to begin with is a calf raise and hold. Essentially you will calf raise with both feet and push off the big toe and hold that contraction for a count of 3. From there you will lower back down to your starting position on the ground for another count of 3. Effectively we are strengthening our calf muscles in its contracted and lengthened state.

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23

October

FACEBOOK LIVE- 4 TIPS FOR MANAGING YOUR SORE ACHILLES

Facebook Live 22nd October 2019

4 rehab tips for achilles pain

Higher pitched shoe -The pitch of a shoe is basically the relation of the rearfoot to the forefoot, so with a high pitched shoe think of it like a slippery dip, high at the back then when you slide down its a lot lower than the front. a higher pitch will mean that there is less load applied onto the achilles tendon meaning it won’t have to work as hard.
Reduce overall load – quite common doing too much too soon or

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16

October

FACEBOOK LIVE- WHO IS THE BEST TO SEE FOR HEEL AND ACHILLES PAIN?

Facebook Live 15th October 2019

Which health professional should you see for heel pain?

Heel pain can generally be multifactorial, due to this, it’s necessary for heel pain to be treated from all angles from different health professionals as a multidisciplinary approach. Let’s start with how different health professionals can have their place; Exercise physiologists and Physiotherapists are a prime option for exercise prescription and treating load related issues. Physiotherapists can diagnose and treat your heel pain with many adjunct therapists such as soft tissue work, dry needling, shockwave and exercise prescription.

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