Podiatry

How to pick your running shoes

How to pick your running shoes

How to pick your running shoes 1024 726 Ace Health Centre

How to pick your running shoes

With so many running shoes about its hard to know how to pick the. Heres a few tips on how to get the fitted.

  1. pick for comfort – This may seem obvious, but a lot of people get the definition of comfort wrong. Many clients come in claiming that their shoes are comfortable, but their feet hurt when wearing then. When picking a pair of shoes dont just go for the lightest, most cushioned shoes. Go on the amount of pain you get anywhere from your hips and lower back down to your toes.
  2. sizing – most people especially women are used to having small shoes and slip-ons. When having slip-ons you need to go a little smaller so you dont slip out of them. When fitting up runners you need to have at least a fingers width between the end of your longest toe and the end of the shoes. WHEN SHOES ARE ON, LACED UP AND YOU ARE STOOD UP.
  3. Pick based on your injury and flexibility – If you have calf /achilles pain, heel pain or reduced ankle motion, ideally you want a shoes with at least a 10mm + heel pitch.
  4. Different shoes for different foot types – when picking a runner, if you have high arched foot, chances are you want a neutral shoes., If your foot rolled in a little then a guidance shoes, if it rolled in a lot them a motion control shoe is needed. Your podiatrist can help you with this.
  5. Buy multiple pairs – Ideally if you are wearing runners every day, buy 2 pairs, and alternate your shoes. Eva foam takes around 24-48 hours to recover. This means it needs time to fully expand for the best cushioning and support.
  6. Change them regularly – For a highly cushioned shoe they last around 600-800km. a lighter weight shoe will taste 400-600km, and a racing shoe 300-400km.
Ingrown Toenail Treatment

Ingrown Toenail Treatment Gold Coast

Ingrown Toenail Treatment Gold Coast 500 285 Ace Health Centre

Ingrown Toenail Treatment Gold Coast

Ingrown Toenail Treatment Gold Coast will be discussed in this blog. An ingrown toenail can be incredibly painful. They are usually not self healing and will get worse without treatment. Fortunately a Podiatrist can help you with this painful and often debilitating problem and offer Ingrown toenail treatment that gives a permanent fix.

What is an Ingrown toenail?

Ingrown toenails are a common condition and occur when the toenail penetrates the skin at one or both sides of the toe where skin meets the nail, referred to as the nail fold. Once the skin is breached the toe can become red swollen and painful to touch. Frequently it can become infected with bleeding, discharge and an unpleasant odour.

What causes an Ingrown toenail?

Some of the causes of Ingrown Toe nails include:
  • Genetic – some people are genetically predisposed to developing ingrown nails.
  • Poor Nail cutting technique – Nails should be cut straight across or to follow the shape of the end of the toe, cutting too far down the side of the toe can cause nail to grow in
  • Footwear – shoes that are too tight or narrow will cause excess pressure on the sides of the toenail, resulting in ingrown nails
  • Trauma – direct trauma like kicking or dropping something on the toe
  • Excess sweating – teenagers are prone to ingrown nails due to increased sweating and playing sport. Excess sweet will cause the nail and skin to become softer making skin easier to penetrate and nail to change shape

How can I fix it?

Ingrown Toenail Treatment Gold Coast is usually straightforward and painless when preformed by a Podiatrist. The Ingrown toenail treatment starts with simply removing the offending piece of nail not leaving any spicules of it behind. It usually provides instant relief. Once removed the skin can heal and return to normal.If the nail persists in growing in, a permanent solution is available in the way of a Partial Nail Avulsion which involves surgically removing the ingrowing section of nail under local anaesthetic. Once removed a chemical called phenol is applied to the nail bed so the problematic piece doesn’t regrow. This procedure is painless and has a success rate of over 95%. Ingrown Toenail Treatment need not be complicated or painful. We offer 100% Gaurantee and if it regrows will redo it for Free!
If you are struggling with this problem don’t hesitate to call us and book an appointment on 07 5572 6222.
Achilles Tendon Pain - Gold coast

Achilles Tendon Pain – Gold coast

Achilles Tendon Pain – Gold coast 646 438 Ace Health Centre

Achilles Tendon Pain – Gold Coast

In Our Achilles Tendon Pain – Gold coast post we hope to give you an inside into the cause of the pain.

What is the Achilles Tendon?

The Achilles tendon attaches to the back of your heel beginning in the calf. The gastrocnemius, soleus, and plantaris muscles come together with their tendons to make up the Achilles Tendon. This tendon is not only the biggest tendon in our bodies, it is also the strongest. These muscles are the primary movers for going up on toes, jumping and pushing off when walking or running. Throughout these movements the Achilles Tendon can withstand forces around 10x our body weight. Therefore these muscles and tendons are usually affected with increased activity levels with running or sport, but can also be affected from our daily activities.

 

Why does my Achilles Tendon hurt?

As mentioned above the Achilles Tendon is highly responsible for our ability to move throughout our day and within sport. Because of the high demands and repetitive nature of our activities the Achilles Tendon is susceptible to injury. The most common injury found when dealing with the Achilles Tendon is tendinopathy (or overuse injury of the tendon) which occurs in about 55% of all Achilles type pain. This can occur from increased training load, or a rapid increase in activity levels. Another injury commonly found in athletes is tears or ruptures of the Achilles Tendon due to the explosive movements and the repetitive nature of training within sport.

 

How can I return to my normal activities pain free?

In order to return to full activities a proper diagnosis is important to identify the proper rehab plan. Physiotherapists and podiatrist are able to identify, and help design an individualised rehab program that will help you return to your desired activities. The rehab program would implement symptom modification while beginning a gradual loading program, and moving to more sport specific or activity specific movements to help prevent future injuries, while decreasing current symptoms.

Top 5 Tips to Prevent Sports Injury

Top 5 Tips to Prevent Sports Injury

Top 5 Tips to Prevent Sports Injury 626 491 Ace Health Centre

Top 5 Tips to Prevent Sports Injury

Here top 5 tips to prevent sports injury will be discussed in this blog. We all know that exercise is good for our physical and mental well-being. However, sometimes we can push ourselves too hard and get injured. This can be frustrating and can sometimes prevent us from reaching our goals, whether that be completing our first triathlon or losing a few kgs. Here are 5 evidence based tips to prevent injury:

Manage your Training Load: 

The first of the top 5 tips to prevent injury is around training load. Training load refers to how hard and how quickly our tissues are challenged. Managing this load is one of the best strategies to prevent injury. Train regularly and moderately, with only mild to moderate increases in load. Avoid spikes and lulls in you training and when they do occur be more cautious for a while.

Engage in Strength Training: 

Engaging in strength training will make our tissues (muscles, tendons, bones, ligaments, joints and cartilage) more robust and resilient to injury. A Physiotherapist can design a strength regime specific to your sport.

Update your Sports Shoes: 

It is vital that you wear the correct shoe for your chosen sport. Each sport has its own specific demands and it’s important that you choose a shoe with the appropriate design features to meet those demands. A podiatrist can help you find the appropriate shoe for your needs.

Mind your Diet: 

Aim to eat a well balanced whole food diet with lots of vegetables, fruit and lean proteins. Nutrition is so important for growth and repair of our tissues. A dietitian can help design a diet to meet your daily energy requirements.

Prioritise your Sleep: 

The last of the top 5 tips to prevent injury is Sleep. Sleep deprivation is a common issue and a major factor in chronic pain, impaired athletic performance and injury rates. Getting more sleep boosts performance and enhances recovery. Aim for at least 8 hours a night.

If you are struggling with an injury or just want to optimise your performance, don’t hesitate to call us on 07 5572 6222 or book an appointment online.
Ingrown Toenail Treatment

Ingrown Toenail Treatment

Ingrown Toenail Treatment 500 285 Ace Health Centre

Ingrown Toenail Treatment

Ingrown toenail treatment will be discussed in this blog. An ingrown toenail can be incredibly painful. They are usually not self healing and will get worse without treatment. Fortunately a Podiatrist can help you with this painful and often debilitating problem and offer Ingrown toenail treatment ht gives a permanent fix.

What is an Ingrown toenail?

Ingrown toenails are a common condition and occur when the toenail penetrates the skin at one or both sides of the toe where skin meets the nail, referred to as the nail fold. Once the skin is breached the toe can become red swollen and painful to touch. Frequently it can become infected with bleeding, discharge and an unpleasant odour.

What causes an Ingrown toenail?

Some of the causes of Ingrown Toe nails include:
  • Genetic – some people are genetically predisposed to developing ingrown nails.
  • Poor Nail cutting technique – Nails should be cut straight across or to follow the shape of the end of the toe, cutting too far down the side of the toe can cause nail to grow in
  • Footwear – shoes that are too tight or narrow will cause excess pressure on the sides of the toenail, resulting in ingrown nails
  • Trauma – direct trauma like kicking or dropping something on the toe
  • Excess sweating – teenagers are prone to ingrown nails due to increased sweating and playing sport. Excess sweet will cause the nail and skin to become softer making skin easier to penetrate and nail to change shape

How can I fix it?

 Ingrown toenail treatment is usually straightforward and painless when preformed by a Podiatrist. The Ingrown toenail treatment starts with simply removing the offending piece of nail not leaving any spicules of it behind. It usually provides instant relief. Once removed the skin can heal and return to normal.If the nail persists in growing in, a permanent solution is available in the way of a Partial Nail Avulsion which involves surgically removing the ingrowing section of nail under local anaesthetic. Once removed a chemical called phenol is applied to the nail bed so the problematic piece doesn’t regrow. This procedure is painless and has a success rate of over 90%. Ingrown Toenail Treatment need not be complicated or painful.
Broadbeach podiatrist and orthotics

Broadbeach podiatrist and orthotics

Broadbeach podiatrist and orthotics 1280 720 Ace Health Centre

Broadbeach podiatrist and orthotics

Ace Podiatry and orthotics has been around for 5 years now. It originally started in surfers paradise we then started providing podiatry and orthotics to the area of Broadbeach. Renting out of Pacific fair seems like a decade ago now. Coming up to 4 years Since we left Boardbeach to have our own fully fitted out clinic 2km down the road in Clear Island waters. Broadbeach podiatrist and orthotics

Broadbeach podiatry services

Although we are not directly in Broadbeach we are still very close. Being 2km down the road from Pac Fair we still see many of the same clients we used to see in our old clinic. Our new clinic In Clear Island Waters has a new fit out with the latest gym equipment, physiotherapy, and technology. This means we are able to give our clients far better service and much better experience.

Broadbeach custom orthotics

People will travel to get a good podiatrist who can supply them with the orthotics they want and the orthotics they need. At ace we have people travel from Brisbane to see us and get their orthotics updated. This makes it lucky that we are only 2km away from where we were in Broadbeach. Its also because we have the latest 3D printed custom orthotics available today.

Book in today for Broadbeach best podiatrist and orthotics. 

Heel Pain in Children

Heel Pain in Children

Heel Pain in Children 600 400 Ace Health Centre

Heel Pain in Children

Heel pain in children is surprisingly common, presenting regularly in the Podiatry or Physiotherapy setting. It’s a type of pain which can be quite debilitating, impacting on a child’s ability to participate in and enjoy their chosen sport and perform to their full potential.

What causes heel pain in children?

Severs disease is the most common cause of heel pain in children. It is due to overuse and pulling of the achilles tendon on the back of the heel, and the plantar fascia on the bottom of the heel. The pulling force causes pain and inflammation at the growth plate within the heel bone. It is often aggravated by tight calf muscles and feet that roll in too far (flat feet). Its normally seen in active kids between the ages of 8 and 15 during the rapid growth years.

What are the common symptoms?

The signs and symptoms that point to severs may include:
  • Pain with physical activity, particularly activities that require running and jumping
  • Limping, often in the morning or during and after sport
  • Tendency to tip toe
  • Worsening of symptoms after exercise

How is Severs disease diagnosed?

A Podiatrist or Physiotherapist can diagnose Severs disease by asking the young person about their symptoms and performing a physical examination. In some scenarios medical imaging may be required to rule out other causes of heel pain, however x rays are generally not necessary to diagnose Severs.

What is the best treatment for heel pain in children?

Heel pain in children responds very well to treatment. Treatment may include:
  • Foot orthotics to address any biomechanical factors contributing to the pain
  • Activity modification – decrease or modify load in the short term
  • Education on how to self manage symptoms and flare ups
  • Heel raise – helpful to reduce pull on the heel bone
  • Footwear education – having the appropriate shoe that meets demands of the sport and clips needs

Conclusion

Heel pain in children should not become a long term chronic issue. Early and appropriate intervention will lead to the best outcome. If you child is experiencing heel pain, don’t hesitate to book an appointment with a Podiatrist or Physiotherapist with an interest in sports injuries. This will ensure a quicker recovery allowing your kid get back doing the things they love.
Top tips to get your feet ready for running

Top tips to get your feet ready for running

Top tips to get your feet ready for running 620 330 Ace Health Centre

Top tips to get your feet ready for running

The top tips to get your feet ready for running will be discussed in this blog. The new year brings fresh motivation and new goals. You may want to challenge yourself to run your first ever 5k or even complete a marathon. Quality foot care is paramount, the feet are what will carry us over that finish line after all.

Top running tips

  1. Shoes – The first of the top tips to get your feet ready for running is choosing the correct shoe. It is a great idea to buy shoes at the end of the day as your feet will have swollen a bit. Choose a shoe with a toe box that will accommodate the shape of your feet, wide enough to avoid friction to the toes and forefoot, long enough to avoid the toes hitting the front of the shoe when running downhill (1 size bigger usually recommended). Lace-up is also preferred as it can be adapted, tightened, or loosened as required.
  2. Socks – Socks are often overlooked but also very important. Socks offer protection to the feet, can limit excessive sweating which causes maceration and blistering. Avoid socks that cause friction from poorly placed stitching, again this can cause hot spots or blisters. Toe socks can be a good option as they will not restrict toes and reduce friction between the toes.
  3. Skin Care – The third of the top tips to get your feet ready for running is skincare. Moisturising the skin stops it from drying up and helps maintain natural moisture levels. Apply moisturizer while the skin is still damp, so it traps surface moisture into your skin.
  4. See a Podiatrist – Last but not least, see a Podiatrist. A podiatrist can assess your foot function and structure and make suitable recommendations on footwear, socks, and shoe modifications. They can also provide expert skin and nail care, keeping your feet healthy, comfortable, and pain-free.
And that’s it, now it’s time to go for a run! Contact us for more info. 
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.

CLICK HERE to find out what signs and symptoms to look for and if you potentially have an injury. 

CLICK HERE to find out the most common futsal and football injuries a podiatrist treats

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.