Podiatry

heel pain in runners

heel pain in runners

heel pain in runners 505 344 Ace Health Centre

The Top 5 Exercises for Heel Pain in Runners

The top 5 exercises for heel pain in runners will be discussed in this blog.
The exercises will help improve muscle strength and promote flexibility in the foot and leg muscles. Ultimately it will allow you to get back to running faster and free from pain.

Exercises for Heel Pain in Runners

1. Plantar fascia stretch – 

This stretch will relieve the tension in the plantar fascia. In sitting with the injured foot resting on the other leg, bend the ankle and toes up as shown in the picture. Hold for 10 seconds and repeat 10 times, do this 3 times per day.

2. Calf stretch – 

Tightness in the calf muscle can make the pain from plantar fasciitis worse.  Stretching the calf muscle can help ease the pain. Stand near a wall with one foot in front of the other, front knee slightly bent. Keep your back leg straight, heel on the ground, and lean toward the wall. Feel the stretch along the calf of your back leg. Hold the stretch for 30 seconds, repeat 10 times 1-2 times a day.

3. Rolling stretch – 

Place a round object like a golf ball or trigger point massage ball under the arch of the foot. Rollback and forth for 2 minutes. Repeat 2-3 times throughout the day.

4. Modified calf raises –

Of the top 5 exercises for heel pain in runners, this one is definitely the most challenging. Its best done barefoot.With a rolled-up towel under the toes. Push up into a calf raise, hold at the top, then slowly lower down. The speed should be 3 seconds up, 2-second hold at the top, 3 seconds lowering. Do 3 sets of 12 reps on each leg. If too painful or difficult, start on 2 legs and gradually progress under the guidance of a Podiatrist or Physiotherapist.

5. Short foot exercise –

The short foot exercise can be a little tricky but with the help of a Physiotherapist or Podiatrist, it can be mastered. The idea is to shorten the foot by contracting the small muscles in the foot to raise the arch.Sit in a chair barefoot and form a 90-degree angle at the knee and ankle. Try to shorten the foot by bringing the ball of the foot towards your heel, doming the arch of the foot. Do one foot at a time and try to avoid scrunching up the toes. Hold for 10 seconds then relax and repeat 10-12 times. Practice throughout the day, you can even do it sitting at your desk.

Conclusion

Combine the top 5 exercises for heel pain in runners with an appropriate level of activity that doesn’t aggravate symptoms. Choose suitable footwear and consider foot orthotics to help the pain settle. Contact us for more information and a consult with our podiatrist

Futsal injury prevention and treatment

Futsal injury prevention and treatment

Futsal injury prevention and treatment 1280 720 Ace Health Centre

Futsal injury prevention and treatment

In this blog we talk about Futsal injury prevention and treatment. Playing soccer / football can be a great activity for all ages, but like any other sport there is always an associated risk of injury. There are some injuries that are more evident in younger players such as Osgoode-schlatters or Severs, while in older players we might see more ACL, meniscus or concussion type injuries. Some common injuries are:

  • Stress fractures
  • Growing pain such as Osgoode-schlatters and Severs
  • Sprained ankles
  • Muscle strain or tears
  • Injured tendons for example Tendinopathy
  • Knee injuries such as ACL, MCL, PCL, LCL, Meniscus injury, Patellofemoral pain syndrome
  • Concussion
  • Shin splints
  • Foot injuries

Out of these there are 4 that stand out more than others.

Most common Injuries

  1. Shin splints – This is the overuse of the muscles along the inside of the leg. It can be related to flat feet and pronation, sudden increase in exercise, poor running posture and weakness.
  2. Ankle sprains – Its easy to sprain an ankle especially in futsal. Fast side to side movements. this can be related to foot posture, flexability and poor balance. This is the most common futsal injury.
  3. ACL injuryACL stands for Anterior cruciate ligament. This ligament is in the knee joint. It gets put under high stress during turning and pivoting. This is why its such a highly injured area.
  4. Hamstring strain – Your hamstring is placed under high stress during most activities. Jumping, running, stopping. This must be rehabilitated properly post injury due to its high load job.

Futsal injury prevention and treatment is important for every part of the body. Every injury will cause some sort of disruption to the athletes level of performance. At Ace we want to keep you on the court/field performing at your very best. See one of our health professionals to prevent injury or return to your best post injury and at a high level of performance. We are able to provide proper advice and education to better understand your injury as well as provide proper rehab exercises and make shoe recommendations.

 

Contact us today for an appointment. Call us on 5572 6222 or click this link to go to our contact page.

heel pain in runners

Heel Pain in Runners

Heel Pain in Runners 600 400 Ace Health Centre
Heel Pain in Runners is one of the most common injuries that will present to a Podiatrist. There are many causes of heel pain in runners. For the purposes of this article we will focus on heel pain due to overuse, in particular Plantar Fasciitis.

What causes Heel Pain in runners?

Running is a high impact sport. During running, peak ground reaction forces are typically 2-3 times body weight. This places considerable stress on the foot structures, in particular the Plantar Fascia and heel bone. Heel pain occurs when to load going through the plantar fascia continually exceeds what the tissue can tolerate. An example of this is when we increase our training volume or intensity too quickly. In this case our body hasn’t been given adequate time to get stronger and cope with the increase in load.

Tips to Prevent Heel Pain when running

  • See a Podiatrist or Physiotherapist who can assess your Running technique and foot posture.
  • Choose the correct Running shoe for your Foot Function, a Podiatrist can guide you on this.
  • When starting a new activity or sport, start out slowly managing training load. Doing too much too soon does not allow adequate time for tissues to adapt to the increased load they are under.
  • Strength and Flexibility, engage in some strength and conditioning exercise specific to your sport.
  • Quality Sleep and Nutrition. Sleep is very important for recovery, growth and repair. Fuelling the body with the right types of foods also plays an important role in injury prevention.

How can a Podiatrist help to treat Heel Pain?

The most important part is to reduce the load in the damaged tissues. As Plantar Fasciitis is caused by excessive load in the tissue, it is desirable to reduce the load in the short term. This helps to facilitate healing.

1) There are a few useful strategies for this;

  • Foot Orthotics / insoles; Custom insoles with the appropriate design are effective in reducing the load in the Plantar Fascia
  • Strapping;Certain methods of strapping that can reduce the load in the tissue immediately leading to immediate pain relief
  • Reduce training load; by stopping or modifying running or other activities until the tissues heal and pain subsides
  • Calf muscle stretching; stretching the calf muscles has been shown to be effective in reducing the load in the Plantar Fascia

2) Increase the ability of the Tissues to take the Load

  • High Load Strength Training for Plantar Fasciitis; High load strength training is aimed at progressively and slowly increasing the load on the Plantar Fascia. This is so it can adapt to be stronger and be tolerate his forces going through it. Evidence suggests High Load Strength training may aid in quicker reduction in pain and improvements in function.

Conclusion

There is no need for heel pain to become a long term chronic problem. Early appropriate intervention ensures the best outcome. This ensures a quicker reduction in pain, improved function long term and reduced likelihood of reoccurrence. Custom orthotics are one of the most effective way to get out of pain and allow an increase in load.

Call us today to book with out Podiatrist and see how we can help you.

Podiatrist Job Gold Coast

Podiatrist Job Gold Coast

Podiatrist Job Gold Coast 600 600 Ace Health Centre

Podiatrist Job Gold Coast

A very exciting opportunity has arisen with podiatrist job on the Gold Coast becoming available. Ace Health centre is one of the leading podiatry and physiotherapy clinic located in Clear Island Waters on the Gold Coast. Our goal within the clinic it to maintain very high standard of clinician and patient care. In other words, we don’t wait for clients to have problems. Consiquently, we try to prevent the issues and prevent them for re-occuring.

In addition, we have a brand new clinic on the way. This means that now is the perfect time to apply for our podiatry job as we further progress our clinic and services available.

So….. what is available for me in the podiatry position?

  • Shockwave therapy
  • Nail surgeries
  • Full colour 3D printed orthotics
  • 3D scanning
  • Orthotics manufacture skills
  • Balance and strength education
  • Gym and pilates set up
  • No home visits or nursing homes
  • Ongoing education and CPD
  • Working with Australian podiatrist of the year
  • Work with and learn from 3 physiotherapists
  • Full reception service todo your bookings, sterilising, payments and more
  • Prescribe 40+ sets off orthotics per month.
  • Paediatrics, sports and general mixed client case load
  • Time todo notes and letters each day
  • Education for having clients complete their rehab and treatment plans
  • If you want something to help treat, feel free to order it. Keeping high standards of treatment is important.
  • And More…..

Our podiatrist job Gold Coast is 2km from Pac fair in Broadbeach, so very centrally located. This therefore means easy access to work from some of the best places to live on the Gold Coast.

What do we expect from you, our new podiatrist?

  • Firstly we want you to be open to learning new skills
  • Arrive 15 mins early to work, to allow time to get ready and make a coffee if needed
  • Be open to the way we treat. Every team works differently for every business. Being open to follow our way of operating is very important. This way our great vibe within our Gold Coast podiatry clinic can continue
  • Work hard. thing in life is free, having a good work ethic is very important to us. If we feel you have this then you will be rewarded equally as much
  • Work as a team. I know this is in every job description and it’s there for a reason. Keeping a teams ethos is important. Having team mates you can rely on is priceless
  • In addition, its important to finish all of your notes and letters before you leave each day.

In conclusion the podiatrist job Gold Coast is available now for you to contact us and apply. Most importantly, please send you CV to admin@acehealthcentre.com or give us a call on 5572 6222

 

 

 

 

rolled / sprained ankle

How to heal a rolled or sprained ankle

How to heal a rolled or sprained ankle 632 522 Ace Health Centre

How to heal a rolled or sprained ankle

A rolled ankle (or sprained ankle) is a very common injury within daily activities as well as sport. Sports that involve running, cutting, and jumping are at higher risk. So what happens when you do experience one, and how do you heal a rolled ankle?

What happens?

A rolled ankle occurs when we land improperly, receive contact from someone, or take a misstep off an edge. When this happens the structures within the ankle (ligaments) that are used to provide support are stretched and blood vessels are popped as well. This is why we see swelling within the rolled ankle very quickly, as well as pain, and some feeling of unsteadiness later on.

How bad is it?

Although it is very common, and may seem scary at first there is little to worry about. Depending on the intensity of the sprained ankle, you may have experienced minor stretching of the ligament. You will experience swelling and some pain or discomfort. In rare instances we will see further stretching, or complete tearing of these ligaments.

How to heal a rolled or sprained ankle?

Regardless of the extent of the sprained ankle we can see a good recovery if the proper steps are taken. Early on it is important to follow the RICE principle – Rest, Ice, Compression, and Elevation. This principle will allow time for the tissues and structures to heal. This allow the body to naturally begin the healing process. After the first 1-3 days it is important to start doing gentle movements in order to keep the ankle moving freely. Movement can  prevent any further stiffness in the ankle. Following the next week it is important to begin some strengthening exercises along with balance exercises to provide support in the injured area.

Book in today to get more information and help! Call 55726222 or book online. 

5 heel pain treatment home tips to get you started

5 heel pain treatment home tips to get you started

5 heel pain treatment home tips to get you started 1200 630 Ace Health Centre

Being a podiatrist over the years I’ve seen more plantar fasciitis and heel pain cases than probably any other injury. If you have it I can almost guarantee you know somebody else whos had it. Heel pain, if not treated properly, can stick around for years. So, before you see a health professional. Preferably a podiatrist. Heres 5 heel pain treatment home tips to get you started.

Heat in the mornings

As you know, with plantar fasciitis, it tends to be worse in the mornings, or after long periods of rest/sitting. This is because the facia (a thick band of tissue)is cold and tight. The same way your body ceases up when it’s cold. We, therefore, need to warm it up. Get it to relax, so it’s not so tight. The heat not only allows it to relax off, but it also helps bring blood to the area. Blood is essential for healing. So… Grab yourself a hot wheat pack, a hot water bottle, a hot footpath. Place your foot in it for 10 minutes, in the morning and lunchtime. It’s important not to add heat in that evening. This is the first heel pain treatment of the day for you.

Calf strength

The reason for the injury in the first place is due to the fascia not being strong or conditioned enough. Like any other injury, we need to add a strength component. Doing calf raises helps put a load through the fascia, helping it to get stronger. Depending on your level of strength and injury you can perform either double leg or single leg calf raises, and progress onto hopping. You wasn’t to be able to progress your exercises to optimize your heel pain treatment plan

Hip and glute strength

Hip and glute strength is extremely important in creating stability within the foot. It’s often something that’s missed when treating painful heels. Your hip and butt muscles are essential for an efficient gait. Creating more stability from the hip can help stop the foot from being as unstable. This, therefore, helps stop the overuse of the fascia along the bottom of the foot. This allows for the area to recover and heal a little more.

Balance for heel pain treatment

It sounds silly but a lot of people suffer from poor balance. It’s not as if you’re practicing your balance when your walking, standing or sitting. So, unless you do an activity that involves balancing, the truth is your probably not good at it. When you walk you place one foot on the floor and the other leg swings. You balance on one foot for a short period of time. If your balance is not good it will make that grounded foot very unstable. This can make the fascia in your foot, work overtime, and increase its risk of injury. Performing simple 1-foot balance exercises daily can help with this.

Wear GOOD shoes

Wearing just any shoes will not help. In fact, wearing the wrong shoes can make it worse. Sticking in a good sports shoe that has been prescribed to your foot type by a podiatrist is the best thing you can do. Stay away from very soft shoes. Soft shoes will give you short term relief but the long term will make it worse. This is a huge part of your heel pain treatment. When you get out of bed get straight into your shoes!

no gap orthotics gold coast

No Gap Custom Orthotics On The Gold Coast

No Gap Custom Orthotics On The Gold Coast 600 400 Ace Health Centre

No gap orthotics on the gold coast

At Ace in Gold Coast clinic we’re not just doing cheap or semi custom orthotics for our no gap* deal. We are supplying MotionX world’s first fully custom 3D printed orthotics. These are at the top of orthotic innovation and customization. New to the world of supplying orthotics their technology was only available as of 2019. They are the first in Australia to possess this technology an one of the first in the world. We are very lucky to be the first clinic in the world that has started supplying them. Our no gap* orthotics gold coast offer is available now.

No gaps in our No gap* deal

Just because you don’t pay anything out of pocket doesn’t mean that you will receive any less attention, service or followup. As the same as everybody else, you will receive a biomechanical analysis, free / no gap* fitting and follow ups, and a satisfaction guarantee.

 

What type of orthotics can you have?

The answer is whatever you need. If you need some new orthotics to help you hit that new PB, to recover from an injury, to help prevent you getting an injury or for everyday comfort.

We have models for your dress and fashion shoes, high heels, running shoes and more. You can choose from harder materials and softer, or we can cover hard materials with soft materials.

We can do all of these options with out no gap offer* at our clinic located mid Gold Coast.

 

How do i claim for my No Gap* Orthotics on the Gold Coast

To claim for our no gap orthotics offer at our Gold Coast clinic there are a couple of things you need to know. *No gap is subject to your private health fund, fund rules, level of cover, being processed via out HICAPS and reset date. To be able to claim you must have an appointment with our podiatrist. Please also note To be able to claim we must swipe your health fund card for the orthotics at the time of collection.

Please note that it is not our responsibility to know what level of cover you have and how much your health fund will cover you for. Accept all major health funds including HCF, Medibank, BUPA, CBHS, Teachers, Defence Health and more.

 

To get your no gap* orthotics gold coast book here today.

Pressure distribution analysis. ACE Health Centre. Gold Coast.

Podiatrist Job On The Gold Coast

Podiatrist Job On The Gold Coast 1000 667 Ace Health Centre

The Ultimate Podiatrist Job On The Gold Coast

Here at ACE health center, we have come to the point where we need to add to our team! We are looking for a podiatrist who would like to work and live on the sunny Gold Coast. Ace health center is a multidisciplinary clinic that also utilizes pilates and gym equipment to help rehab clients back to health. Our clinicians have a strong background in strength and conditioning and would love to be able to pass their knowledge onto somebody new.

So why come work for us?

  • We have state of the art facilities including 3D scanners, shockwave therapy, digital gait analysis, pilates, and gym
  • We pioneer the worlds first full-color 3d printed orthotics
  • Use Australia’s only full color industrial in house 3D printer
  • Try orthotic manufacturing and finishing
  • Learn digital orthotic design
  • Perform shockwave therapy
  • Learn injury rehab with strength and conditioning qualifications
  • Learn about business
  • Get a mixed client load, from ages 1-100 years old
  • Mixed treatment base – ingrown toenails, orthotics, injury rehab, corns, callus, verrucae, balance classes and more
  • Learn from the Gold Coast top 3 podiatrists 2019, podiatrist of the year finalist 2019, and young entrepreneur 2017, 2018, 2019
  • Learn from Griffith uni lecturer and our physio Amelia
  • Have fun with our great team
  • Regular clinical meetings and learning
  • Quarterly CPD with an external talker
  • Company mobile phone and possible car (dependant on job taken and experience)
  • Learn digital gait analysis
  • No cleaning your own instruments or doing your own sterilizing
  • We have an air purifier (trust us, this one is important)
  • We reward hard work and teamwork

What do we want for our Gold Coast Podiatry position?

  • Hard-working – we reward hard work and it won’t go unnoticed
  • Teamwork – nobody is superman, so offload some things and help each other out
  • Refer – no one person can know or do everything. What has a great team and they are all very smart.
  • Tell the truth – this may seem like a simple one but sometimes tell the truth can pay off
  • Talk to us – If you have a problem and we don’t know, how can we help you, or resolve the issue.
  • Be happy and have fun – these things are contagious and rubs off on each other

I’m not really sure what else you would want in a job?

Our Gold Coast podiatrist job can either be clinical or a mix of clinical and representative work (chatting to orthotic clients, helping them prescribe, showing products and doing walkthroughs). We are open to knowing what you want in a job and what you hope to achieve within your time with us. Within our Gold Coast podiatry job, you can choose your own role. You can either have a very clinical role or part clinical and part sales / representative role.

We have 3 Physio’s, dietitians, pilates, and podiatry in our clinic. in clear island waters. There is a lot to learn from each modality and we can all benefit each other and help our clients better.

We hope that after reading this you will have an idea if this is the job for you. If you think you have what it takes then give us a call today and ask to speak with Mike!

Orthotics – why has the podiatrist recommended them?

Orthotics – why has the podiatrist recommended them?

Orthotics – why has the podiatrist recommended them? 600 600 Ace Health Centre

Orthotics. – why has the podiatrist recommended them?

Orthotics have many uses. Depending on the patients medical history, drugs, muscoskeletal pathology, footwear, skin type will make up the decision of if orthotics are needed and the prescription of the orthotics. There are many differences between over the counter and custom. The main thing is that you get what you pay for in terms of fit, durability, comfort and service. Most of the over the counter insoles will be too soft to provide support and so defeat the point of having an orthotics.

An orthotics is only as good as you shoe you place it into and so its important the shoes is stable and firm. Placing it into a soft unstable shoe will not provide enough stability for the orthotics to have a outcome in. We use motionX to manufacture ours. 

An orthotic though should never be thought of as a final cure. It should be looked as as part of a multi-disciplinary treatment.

Here is a list of reasons why a patient might need orthotics and why a podiatrist has prescribed them.

 

Pressure redistribution

This is one of the main reasons a podiatrist will prescribed an orthotic. For pathologies such as diabetics, neuropathy, poor circulation, cancer, chronic pain issues and rheumatoid arthritis. Taking pressure under the arch and redistributing it to other places will help to increase circulation to areas that were under high pressure. This reduces pain, reduces risk of ulceration, reduced the formation of hard skin and callous / corns. A callous and corn can be as dangerous in a diabetic person as a melanoma! Supporting the arch take more pressure off the ball of

the foot during gait that metatarsal domes.

 

Create stability

In people with neuropathy, elderly patients with falls risks, people with chronic ankle sprains increasing the point of contact increases neural feedback to the brain. This can help improve balance and reduce risk of falls and injury. One of the last areas in the foot to lose sensation is the arch. Therefore, having contact with the arch is important in people with these issues.

 

Sports and msk injuries

Chronic sports injuries often need help healing. When you injure your arm or a finger you can put it in a cast of sling. With the foot this is very different as a person needs their feet every day to walk and stand. This weightbearing means that areas never get chance to rest and heal. Orthotics can move areas of load, change mechanics and therefore allow areas to heal up faster.

 

Reduce injuries

Just like going to the dentist a podiatrist looks for pathological movements, weaknesses and structures that can cause injuries. If these are seen then orthotics may be prescribed to help prevent future complications. Just like people clean their teeth and use braces for prevention. Appropriate footwear and orthotics can play just as important part.

 

Realign structures

Everybody thinks that this is what orthotics are for, and yes they are correct in ‘some’ cases. Though that is dependent of the patient’s needs. Whether they need a devise that is palliative or aiming to change structural alignment. One that change aleignment are good for a few issuers such as knee arthritis, tibialis posterior dysfunction, excessive supination, hip bursitis, and a big leg length difference. To be able to have a orthotic that will realign a structure will depend on the patients mobility with their lower limb as you cannot change a ridged structure.

To get your orthotics Book Here

ACE dry needling treatment

Dry Needling, What does it involve?

Dry Needling, What does it involve? 1000 667 Ace Health Centre

Dry Needling involves inserting a sterile, single-use acupuncture needles directly into muscles trigger points. Trigger points are composed of taut bands within the muscle. These regions cause and contribute to pain.

Research studies have shown that inserting such needles into trigger points causes biochemical changes. These changes occur within the body, which help reduce pain.

Is Dry Needling the same as acupuncture?

Although Dry Needling uses the same needles as acupuncture, it is not the same technique. Needling is strictly based upon Western medicine principles. It is designed to treat myofascial trigger points. These trigger points are different from traditional acupuncture points.

How does dry needling work?

Pioneering studies by Dr. Jay Shah and colleagues have shown that inserting needles into trigger points causes biochemical changes that alleviate pain. It is essential to elicit local “twitch” responses within the muscle. These twitches are the first step to breaking the pain cycle and releasing tight trigger points within muscles.

Is it painful?

Firstly the initial insertion of the needle does not usually cause any discomfort. The local twitch response can cause a brief painful reaction. In addition some patients describe this as an electric shock or a cramping sensation.

It is important to remember that the therapeutic effect only occurs by achieving a twitch response. Therefore, it is a desirable reaction. Most patients describe the treatment as feeling uncomfortable, but not painful.

Are the needles sterile?

Yes. We only use sterile, single-use, disposable needles.

What will happen after treatment?

It is common to feel some soreness post-treatment as with many manual therapy techniques. However, once this soreness has subsided there should be an improvement in the initial symptoms.

Typically, soreness can last anywhere between 1 hour and 2 days post-treatment. Some patients require 1-2 Dry Needling sessions, while others require 8-10. Therefore individual results can vary.

What can I do after the treatment?

In addition it is recommended to apply heat to the muscle post treatment. Heat helps to alleviate post-treatment soreness. You may need to temporarily modify your exercises or activities for 1 or 2 days afterward. Dry Needling is only one part of your treatment. Multiple therapy techniques can also be used to gain the best results.

In addition, your physio advise you on the correct exercises to perform in conjunction with your dry needling. After that the exercise programme will be progressed over time via your physio. Progressing exercises is important to complete your rehabilitation.

Conditions treated with Dry Needling?

Dry needling is used treat a variety of  different injuries all over the body. For example:-

  • Back and neck pain
  • including postural problems and tension
  • Arm pain (shoulder impingements, tennis or golfer’s elbow)
  • Headaches
  • Buttock and leg pain (including sciatic pain)
  • Hamstring strains
  • Knee pain
  • Calf tightness or cramps

 

In conclusion, Dry needling can be extremely beneficial for many injuries. Book today for your Dry Needling session with out talented physio Lily