5 Tips to Avoid Injury and Damage to your Feet

1. Footwear

The absolute first thing to consider is your footwear. Is it suitable to the type of exercise you are doing? Your shoes should provide stability, reduce the risk of injury, provide comfort and cushioning to your feet. Choose your footwear according to the type of exercise you are doing. For example, running shoes need to have sufficient cushioning and shock absorption at the heel, while footwear for an exercise class needs to have a stable base with a good grip so that they control sideways movement. If you are doing long walks, it may be worth considering a good walking shoe. If you are a bit more adventurous then it is worth considering walking boots as they support your ankles and helps to prevent sprains. It is not advisable to wear walking shoes to run in, it is however acceptable to walk in running shoes. It is worth bearing in mind that the thicker sole on running shoes may be more of a tripping hazard when walking.

2. Warm Up

You should ALWAYS warm up your muscles before working out or playing sports. This is the best way to prevent injury. Warming up enables more oxygen to reach your muscles. It also prepares the connections between your nerves and the muscles, which improves the efficiency of movement. You don’t have to spend a lot of time to warm up. A brisk 5-minute walk, or jog in place for a few minutes will get the blood flowing in your muscles.

3. Stretch after Exercise

Most people forget this important aspect when they work out. Stretching your legs and body after the activity helps prevent injuries, improves range of motion, and facilitates the removal of lactic acid, therefore reducing soreness after exercise. It is important to stretch the whole body including your feet. Your neck, back, legs, and feet will thank you! You may even want to consider yoga throughout the week to help reduce the risk of injury.

4. Rest

Rest and recovery are essential parts of any activity and sports performance. You should take regular breaks during the week and listen to your body. It is important to allow your muscles time to recover and repair. Also make sure you drink plenty of water. Dehydration increases your chances of fatigue and injury.

5. Pay Attention to your Pain.

Muscle soreness is normal after exercise and can be expected after strenuous activity, but pain is not normal. DOMS (Delayed Onset Muscular Soreness) is characterised by stiffness and soreness 24-48 hours after high intensity exercise that your body isn’t accustomed to. This usually subsides after a day or two, but If you experience pain, you should stop and rest further. You should not push through pain as a serious injury may occur.

If you experience any foot pain or discomfort it is best to consult your podiatrist for advice straight away.

For more information about our range of treatments and how we can help you, please contact us on 01455 246100. We would love to put a smile of your feet!

Thank you for reading – 2024 – New Year, New Feet – February 2024 – Walk Feet Walk!!!

Faye, Natalie, Lisa, Maria, Zoe, Claire and Julia

http://medipodclinics.com/

The post February 2024 – Walk Feet Walk!!! appeared first on Medipod Clinics.

Orthoses or orthotic devices (insoles) are shoe inserts that slide into your shoes to help with foot and ankle function, reduce the risk of injury and improve your posture. Conditions that orthoses can help include flat feet and high arches, bunions and hammer toes, heel spurs and plantar fasciitis, and last but not least, back pain and arthritis.

A lot of people are using orthoses in their shoes. As a podiatrist, I see different conditions, that can improve with regular use of orthoses. But which is better? Shop bought orthoses or bespoke ones?

This time we are exploring the pros and cons of different types of orthoses. I hope that this will guide your decision regarding whether off the shelf orthoses, will address your foot pain appropriately.

Over-the-counter insoles

1. 1. Low cost
   2. Soft and flexible
   3. Available straight away
   4. Multiple options available especially if you have flat feet

But they also are:

1. 1. Not designed for your foot type or foot pathology
   2. There are hardly any options if you have high arches
   3. Low durability – only last up to 6 months max
   4. Some of them are thick and bulky, and therefore difficult to fit into footwear
   5. Some of them can do more harm than good

Custom-made orthoses (Bespoke Orthoses)

1. 1. Biomechanically designed and engineered for your foot type
   2. Durability – they can last up to 10 years
   3. Adjustments can be made
   4. Fit better into shoes
   5. They contour to your arch profile so suitable for both flat feet and high arches
   6. Comfortable and supportive

However, they also are:

1. 1. Expensive – minimum £200 plus assessment and casting fees
   2. Delay in issuing them to you
   3. Not all shoes will accommodate orthoses

So, what should you get?

There are advantages and disadvantages to both options. The answer depends on whether you are looking for more comfort whilst walking or standing, or have a more serious condition that needs to be addressed. In any case, it is recommended that you have an assessment by an experienced podiatrist before you decide. During a biomechanical assessment, we take specific measurements from your feet, ankles, knees, hips, and lower back, look at the overall structure of your whole body, examine posture, assess muscle weakness and strength in your lower limbs. There is a lot of observation and measurement involved!

If you experience pain in your feet, or legs, the podiatrist can assess the way you walk and recommend a management plan. Pain is the body’s way of informing you that something is not right. You should not ignore pain, even if it is occasional. If pain is left untreated, it can lead to other compensation patterns elsewhere in the body, such as ankles, knees, hips and back.

Leonardo da Vinci said that “The human foot is a masterpiece of engineering and a piece of art”. This comes as no surprise, if you consider that the foot contains 26 bones, 33 joints and more than 100 muscles, tendons, and ligaments. Foot function is very complex, and every foot is totally different.

At Medipod Clinics, our podiatrists understand how your foot works. Claire is our MSK (Musculo-skeletal) specialist and foot supports guru!

We also offer a very wide range of treatments such as verruca treatments, ingrown toenail management, fungal infection treatment, heel pain management, diabetic footcare and sports injuries management. I can assure you that we will do our best to exceed your expectations. Our staff will treat your feet with the respect and attention they deserve. For more information and to get in touch, please contact us on 01455 246100. You are also, welcome to visit us at 45 Rugby Rd, Hinckley, LE10 0QA. We will be delighted to see you!

If you are experiencing any discomfort in your feet, we are more than happy to help. Give us a call today on 01455 246100 to chat through your needs. We would love to help you with any foot health issues you may have.

Thank you for reading – Bespoke Orthoses vs Shop-Bought Insoles: What is Best?

Faye Vogiatzoglou
Clinical Director

http://medipodclinics.com/

The post Bespoke Orthoses vs Shop-Bought Insoles: What is Best? appeared first on Medipod Clinics.

This month I would like to address how to have strong feet, muscularly speaking.

Shoes are fantastic at protecting our feet from the outside elements. However too many of us rely on them for everything. A lot of women will only wear shoes with a heel on them which can interfere with your body’s proprioception.

What is Proprioception?

Proprioception is your body’s ability to sense movement, location, and action. Walking in shoes can often create a barrier, a cushioned barrier, between the feedback your feet would normally gather from the ground. This feedback is vital in how your feet and ankles move, how your knees, hips, spine, shoulders, neck, and head move.

How do you overcome this and not cause temporary, or permanent, damage to your feet?

You can start by walking around barefoot at home and in your garden. Be more aware of what you are standing on. Do not assume you will not damage your feet just because you are at home.

Walking Around Barefoot

I sincerely believe that walking around barefoot is one of life’s simplest pleasures. Providing your feet are issue free, start with ten minutes a day barefoot in your house. I recommend starting indoors, in the spring or summer, so that your feet do not get cold.

Next, if you can walk about barefoot enough to know that your feet can handle being completely flat to the ground, and you don’t experience calf pain or fatigue by existing this way at home, then you could investigate shoes that allow you to continue this way of walking while outside the house.

I highly recommend Altra Shoes as they have a wide range of cushioned and lightly cushioned shoes that provide a wide toe box to allow your toes to spread and widen and move freely, they mostly have a zero drop, which means flat to the ground with no heel. If you need arch support, I recommend either custom orthotics from Medipod Clinics, or built in arch support as found in Birkenstock shoes and sandals.

There are also the hotly debated Vibram toe shoes, with individual pockets for each toe to move independently. These have a lot less cushioning; you can feel everything through the shoe – every bump lump and stone… these can be quite uncomfortable and take a lot to work your way up too, and probably only good for those with years of barefoot walking experience.

Not Strong Enough?

But what if your feet don’t feel strong enough to transition into those types of shoes?

There are exercises. Of course, there are exercises! That special magical work that prevents and cures most bodily ailments, EXERCISE.

The top exercise for getting stronger feet is to simply walk and exercise in general more, and if possible, in bare feet. We are not suggesting cardio in bare feet, but yoga, Pilates, resistance bands, dumbbells even, if you’re careful of where you put them. Every move you make during a workout will add to how your feet are able to adapt to different positions and loads. If you lift heavily during squats and deadlifts, you will already know that it is optimum for the whole body to do so in bare feet. So why not the rest of your workout?

Walking over lumpy ground like at Burbage Common or at Bradgate Park, in shoes, is a great way to train your ankle and foot mobility and strength. Taking up a martial art requires bare foot work, and this will also increase strength.

Exercises

Targeted exercises for your feet though are a little different, but these can either be incorporated into your normal workout routine, or when you’re sat relaxing in front of the TV. Simple scrunching and spreading of toes is a good one to get started. You can practise lifting just your big toe up, then just your little toes up, this can be challenging, but worthwhile. Calf exercises are an excellent partner to foot exercises, and the simple yet effective calf raise can be done seated at the same time as your feet exercises.

Want some inspiration for more exercises? Go here, or Email chloe@astralfitness.co.uk and ask, and she will send you her top exercises for your feet, no obligation*.

If your feet are aching and need a little help before you get started on strengthening them, please do pay myself or Jen a visit at Astral Fitness and receive a great sports massage as well as personalised advice.

Until next time,
Chloe and Jen.

Astral Fitness
Greene King Stadium, Leicester Road, Hinckley, LE10 0NQ.

Thank you for reading – Chloe Clark – Guest Blog.

Faye Vogiatzoglou
Clinical Director

http://medipodclinics.com/

*Generalised foot exercises sent are not to be taken as a diagnosis or definitive advice for your particular foot condition. Your email will be added to my weekly mailing list. You can unsubscribe at any time.

The post Chloe Clark – Guest Blog appeared first on Medipod Clinics.

Children can get many of the same foot problems as adults. But some conditions may take on different characteristics, and some may occur more frequently in children due to their active lifestyles. Or sensitive skin, and developing bodies. The most common foot and ankle issues seen in children and teens include:

Heel Pain (Sever’s disease)

Heel pain in children is often caused by repetitive stress on the growth plate in the heel bone.

Running, jumping, and pounding on hard surfaces can irritate the heel’s growth plate. Causing muscle strain and inflamed tissue. It is very common in active children from 8 to 14 years of age. The new bone is still forming at the growth plate and doesn’t fully develop until at least age 14.

Treatment for heel pain typically includes taking a break from activities that put stress on the heel bone. Using orthotics to support the heel, taking non-steroidal anti-inflammatory medication to ease pain symptoms. Or having supportive and correctly fitted footwear, and stretching the Achilles tendon and calf muscles. Immobilizing the foot and ankle may be necessary for severe cases of paediatric heel pain. If the heel pain persists or reoccurs, other treatments may be explored.

Flexible Flatfoot – Common Foot Problems in Children

Flexible flatfoot is most common in young children. It is characterized by an arch that disappears when the child stands up (so the feet appear flat) but reappears when sitting.

The condition usually occurs in both feet. Most children do not experience any symptoms from the condition, but those who do may feel pain or cramping in the feet or legs while walking. In most cases, children outgrow the disorder without treatment by the age of 7.

If your child does experience symptoms, they can usually be alleviated by wearing supportive shoes and custom-made shoe orthotics for arch support. Seek advice from an experienced podiatrist if your child stops playing sports or withdraws from other physical activities or is in pain as a result of flatfoot symptoms.

Ingrown Toenails

An ingrowing toenail is a toenail that grows into the skin surrounding the toenail. It usually occurs on the big toe and causes tenderness, redness, and swelling around the corners of the toenail. Ingrown toenails are often caused by tight shoes and improper cutting of toenails.

Treatment typically involves soaking the affected foot in warm water and using an antibiotic ointment to reduce the risk of infection. If the problem persists, your podiatrist may cut or lift the corner of the nail to allow the toe to heal more easily. A minor surgical procedure may also be considered in some cases.

Plantar Warts – Common Foot Problems in Children

Plantar warts usually develop on weight-bearing areas of the foot, such as the heel or ball of the foot. They are non-cancerous skin growths caused by a viral infection – human papillomavirus (HPV) – in the top layers of the skin. Warts are transmitted easily through person to person contact as well as indirectly, such as from floors in communal areas (locker rooms and public showers). They are highly contagious.

Plantar warts may eventually go away on their own without treatment, but if they are painful, your podiatrist can remove a plantar wart easily and more effectively than an over-the-counter remedy.

Athletes Foot

Athlete’s foot or tinea pedis is a common and contagious fungal infection. It can cause a scaly rash that can burn, sting, and itch and may lead to blisters or dry, cracked skin on your feet.

Athletes foot usually appears between the toes and on the soles of the feet and can spread to the toenails and cause fungal nail infections. It occurs after direct exposure to fungi (including yeast), typically in a moist environment like a locker room, public shower, or swimming pool or from the skin-to-skin contact with an infected person.

Treatment involves over-the-counter antifungal creams and sprays. You should also make sure that you dry your feet well, especially in between the toes and change socks daily.

If you are experiencing any discomfort in your feet, we are more than happy to help. Give us a call today on 01455 246100 to chat through your needs.

For more information about our range of treatments, please contact us on 01455 246100. We would love to help you with any foot health issues you or your child may have.

Thank you for reading,
Faye Vogiatzoglou

http://medipodclinics.com/

The post Common Foot Problems in Children appeared first on Medipod Clinics.

However not all heel pain is related to plantar fasciitis. There are other structures around your heel that can become inflamed and cause discomfort, such as the Achilles tendon. Achilles tendinopathy is commonly seen at the back of the heel. Tightness and sharp pains at the Achilles tendon insertion point, or a few millimetres above the insertion, can be experienced.

With both these conditions, increased pain is noted after long periods of rest; pain may ease after a few minutes of walking but redevelop again with increased activity.

The main cause of heel pain is a combination of abnormal foot function and footwear choice. The heel, or the rearfoot of the foot, has complex biomechanics, where different conditions would exhibit different types of pain. Your podiatrist would need to complete a full biomechanical assessment whilst taking a detailed history to educate you on your condition, and the best treatment options to help resolve this.

Happy feet need to be pain free as well as comfortable, so you can do the things that matter to you the most. Here are our top 7 tips to avoid heel pain:

Medipod Clinics. Top Tips to avoid Heel Pain

Podiatrists at Medipod Clinics are trained to treat heel pain. We understand how your foot works and we tailor a treatment plan to your needs. In most cases a combination of stretching exercises, foot supports, footwear advice, physical therapy and strapping can alleviate your discomfort. We would advise you to avoid a steroid injection unless other measures have not helped.

If you are already experiencing heel pain, we are more than happy to help. Give us a call today on 01455 246100 to chat through your needs.

We also offer other Podiatry services, Dermatology and Physiotherapy Services. With our expertise and experience, you will have full peace of mind when it comes to your foot health.

For more information about our podiatry services, please contact us on 01455 246100. We would love to help you with any foot related questions.

Thank you for reading.

Faye Vogiatzoglou
Clinical Director
http://medipodclinics.com

The post Top Tips to Avoid Heel Pain appeared first on Medipod Clinics.

Our soles are often hidden away and forgotten about but as the foundation of our bodies we need to pay more attention to them.

This blog will discuss flat feet: what they are, how they are caused and how you can identify whether you have them.

Flat feet are one of the most common complaints of people seeking foot treatment. Around 30% of people suffer from this complaint.

But what actually is it?

Flat feet, also called fallen arches, are very small or non-existent arches on the feet. Arches provide spring to the step and distribute bodyweight across feet and legs. Flat feet can cause overpronation, which is when the feet start to roll inwards. This can strain muscles and may lead to foot and ankle pain, which may also spread up to the hip. Patients may also experience stiffness, shin pain, muscle ache and an uneven body weight distribution which could cause shoes to wear down quickly.

There are several causes including:

• Genetics
• Naturally weak arches
• Foot and ankle injuries
• Arthritis
• Nervous system or muscle disease

How do you know if you have flat feet?

The easiest way of getting an idea of whether or not you have flat feet is to examine the sole of your foot when you’re standing up. If your whole foot in on the ground you likely have flat feet, but if part of your foot is raised you most likely do not.

Do not worry!

Usain Bolt, the world’s fastest man, has flat feet and that didn’t stop him from winning 3 straight Olympic Games! It can be treated in several ways and is not something that should worry you. Ensuring that you wear a well fitting, supportive shoe can help. Many people with this issue find it beneficial to strengthen the muscles in the lower legs.

What we can offer?

Our Medipod Clinics team is able to offer you advice on footwear and exercises that may reduce pain. Flat feet can be effectively treated with orthotics that provide biomechanical support and help feet function more effectively.

If you are experiencing any discomfort in your feet, we are more than happy to help. Give us a call today on 01455 246100 to chat through your needs.

We also offer treatments for tendinitis, plantar fasciitis, and toes turning in. With our expertise and experience, you will have full peace of mind when it comes to your foot health.

For more information about our range of treatments, please contact us on 01455 246100. We would love to help you with any foot health issues you may have.

Thank you for reading,

Faye Vogiatzoglou
medipodclinics.com

The post Flat Feet / Fallen Arches appeared first on Medipod Clinics.

Heel pain can be quite complex and it is not always due to plantar fasciitis. There are other structures around your heel that can become inflamed and cause discomfort. Your podiatrist will be able to assess your feet and give you advice on the best options for you.

Happy feet need to be pain free as well as comfortable, so you can do the things that matter to you the most. Here are our top 5 tips to avoid heel pain:

Medipod Clinics – Top 5 Tips to avoid Heel Pain

The main cause of heel pain is a combination of abnormal foot function and footwear choice. Therefore, we would advise you to consider the following.

1. 1. We suggest avoiding flip-flops, ballet-type shoes, and high heels. These types of shoes do not offer any support and can lead to a number of foot pathologies including heel pain, bunions, toe deformities and shin splints.
   2. Avoid walking barefoot for a long time. Although walking without shoes has benefits, it can change the structure of your feet as ligaments and muscles become overstretched.
   3. If you are carrying weight, make sure it is well balanced. Carry your bag on both shoulders and avoid placing children on your hip as this causes postural changes. Abnormal posture leads to heel pain.
   4. Consider some over the counter foot supports. They can improve your posture and function of your feet. It is better to discuss your needs with a podiatrist who will advise you on the most appropriate support for your feet.
   5. Wear shoes that give you enough cushioning and shock absorption. Trainers and walking boots are the preferred type of footwear.

Podiatrists at Medipod Clinics are trained to treat heel pain. We understand how your foot works and we tailor a treatment plan to your needs. In most cases a combination of stretching exercises, foot supports, footwear advice, physical therapy and strapping can alleviate your discomfort. We would advise you to avoid a steroid injection unless other measures have not helped.

If you are already experiencing heel pain, we are more than happy to help. Give us a call today on 01455 246100 to chat through your needs.
We also offer other podiatry services, beauty and physiotherapy services. With our expertise and experience, you will have full peace of mind when it comes to your foot health.

For more information about our podiatry services, please contact us on 01455 246100. We would love to help you with any foot related questions.

Thanks for reading,

Faye Vogiatzoglou
http://medipodclinics.com

The post Top 5 Tips to avoid Heel Pain appeared first on Medipod Clinics.