Running

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

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.

Ingrown Toenail.A condition in which the corner or side of a toenail grows into the flesh . Best podiatrist Gold coast. Bulk Billing Podiatry. Medicare Podiatry. Ace Health Centre.

Fixing an ingrown toenail on the Gold Coast

Fixing an ingrown toenail on the Gold Coast 1000 667 Ace Health Centre

Fixing an ingrown toenail on the Gold Coast

Fixing an ingrown toenail on the Gold Coast is a fast and easy procedure. Many people have horror stories from prevues treatments where they have needed stitches, the nail has returned and worse the nail is still infected. The other point is that a course of anti-biotics will not cure an ingrown toenail. If the nail is still in the skin the infection will simply return once the course of antibiotics has worn off. If the piece of nail, is not removed the issue will not be resolved. There a quite a few different treatment options.

Ingrown Toenail Treatment Options

Trim the nail

This is often the case for first timers. The cause of the ingrown toenail is often damage. The toenail was possibly cut wrong, a spike was left or it was kicked. Therefore trimming the nail so then it can grow out normal can sometimes resolve the issue. If it is particularly painful and aesthetic can be given.

Surgery with Phenolisation

This is the best way to resolve re-occurent ingrown toenails, or toenails with growth of excess skin at the side (hyper-granulation tissue). This is performed under local anaesthetic. The side of the nail is gently lifted and the nail trimmed. It is then removed. Phenol is then applied to the area the nail was removed. The phenol prevents the nails from regrowing in the area it is applied too. This is 99% successful if applied correctly. This is the best way for fixing an ingrown toenail.

Total removal of the nail

For extreme cases where the nail is very damaged, has extreme fungal infections where the nail is very thick. In other words this can be the best option. The nail is again numbed with a local aesthetics, gently lifted, removed and phenol applied. Above all when healed healthy skin covers the surface of the toe where the nail used to be. This makes it look clean and not obvious than anything has been done.

 

Conclusion For Fixing An Ingrown Toenail

In conclusion if you want a job doing correctly then go to the correct specialist. It’s the same as taking your car to a guy who fixes then from home, or taking it to a person who specialises in that brand. You are always going to get a much better outcome and job with the specialist. Whatever procedure you require fixing an ingrown toenail is pretty straight forward and easy. Call us today to book in today at our Gold Coast clinic with out podiatrist and see if we can help.you.

how to pick shoes

How to pick your running shoes – Part 2

How to pick your running shoes – Part 2 710 448 Ace Health Centre

Heres How to pick your running shoes – Part 2

  1. Ankle motion

Without getting too technical, we have to get technical here. However to keep it simple, let’s just say your ankle motion determines the heel pitch in your shoes. Each shoe is slightly different and can range from 0-12mm with a few exceptions.

We say exceptions because there is a good chance that almost everyone, reading this blog, will fall into one of the four categories below.

 Stiff ankle

Less than 90 degrees’ dorsiflexion – 10-12mm heel pitch

Moderate ankle motion

90 degrees’ dorsiflexion – 6- 10mm heel pitch

Good ankle motion

10 degrees dorsiflexion – 4-10mm heel pitch

 Hypermobile ankle

15 + degrees dorsiflexion – 8-12mm heel pitch

  1. Injury History

If you have a history of injuries such as heel pain, shin splints, calf pain or achilles pain then make sure your shoe has a heel pitch of 10-12 mm. Also, be careful when buying your pair of runners and make sure your shoes don’t bend through the midfoot.

  1. Type Of Running

Competition vs. Training vs. Speed workouts vs. Long Runs. There are so many variables when it comes to running. For example, racing shoes are very different to training shoes and should only be used for the occasional speed work session and race events. These shoes are lighter, flatter and more flexible than the average pair, which increases the risk of injuries considerably. Doing your due diligence and carefully evaluating the purpose for your runners can save you a lot of headaches in the long run. We suggest you take the time and talk to your sports store’s shoe specialist about your training regiments and goals to get the most appropriate footwear that fits your needs.

  1. Terrain

Are you running cross-country or on solid ground? We would like to encourage you to think about your footwear the same way you think about the tires of your car. Off road cars have solid tires with a lot of grip for enhanced traction whereas race tires are slick and thin, designed for speed and performance. Well, your shoes are no different! Off road shoes are a lot firmer than your everyday pair of runners. They are designed for stability and support with features like the extra grip or water-resistance, which in return changes the structure of the upper on your shoes.

  1. Running style

  The more you land on your rear foot, the more cushioning, support and heel pitch you need. Over the years working with professional athletes and everyday runners, we have seen a lot of different foot placements which all have an impact on your feet. Your heel pitch should be between 8-12mm if you come down rear first when running. If you have more of a balanced running style, then we recommend a heel pitch between 6-10mm or 4-8mm if you come down heavy on your forefoot.

You are ready now! Our guide should help you decide on the running shoes you want and what level of support you need. We all been there and know how overwhelming it can be to buy the right pair of runners to not only perform but also to stay injury free. We hope this guide makes your selection a little bit easier and helps your thought process in deciding on the best possible fit for your feet. That concludes how to pick your running shoes – Part 2. If your not sure where to look for them try Athletes foot.  If you are still not sure and need to double check them book with our podiatrist

how to pick shoes

Picking your running shoes – Part 1

Picking your running shoes – Part 1 710 448 Ace Health Centre

This is a guide to Picking your running shoes – Part 1. There are a few things we encourage you to think about before you buy a new pair of running shoes.  A few simple checks, a tweak here and there and an expert’s eye, examining your feet, can work wonders and ensures you will buy the best fit for your feet.

There are a lot of brands and even more styles for you to choose out there. They are basically all made for the same purpose but target slightly different issues or support various areas of your foot, which can make the whole process a little bit confusing. But you are not alone! This guide is here to help you find exactly what you are looking for and narrow down the endless supply of choices to not only enhance your performance but also to keep you injury free.

This next section covers nearly everything you need to know to get the right shoes for your feet. Use this guide and a recommendation from your Podiatrist, and you will never find yourself standing confused in front of a wall full of running shoes ever again.

  1. Your foot type

Supination

If you have a supination foot type, then a natural shoe will be the right fit for your feet. Your new pair of running shoes should have a slightly wider last to create stability and to prevent the shoe from giving way on the lateral border when put into action. If this sounds like your type of feet, then look out for a shoe with adequate cushioning to prevent ankle sprains and other nagging ankle injuries. Without favouring any particular brand, our podiatrists as well as our patients have been quite happy with the Brooks Dyad runners and would recommend them to anyone with this particular foot type.

Neutral

Consider yourself lucky if you have a neutral foot type because you are an easy one to please! Nothing too fancy. Maybe just something with a little bit more flexibility through the midfoot and some added cushioning. Over the years, we have recommended a range of runners such as the Asics Nimbus, the Brooks Glycerine, the Mizuno Enigma, the Nike Vomero or the Adidas Supernova Glide to runners with a neutral foot type.

Mild Pronation

“Guidance” is the magic word for this foot type. If you are diagnosed with a mild pronation, then we suggest, you hunt for a pair of shoes with a firmer heel counter and less midfoot flexibility. Unlike other foot types cushioning isn’t something you have to worry too much about and we recommend a moderate support, which can be found in the Asics Metarun and Kayano, the Mizuno Inspire or the Saucony Guide for example. Other alternatives for this foot type are the Nike Odyssey and the Brooks Ravena.

Moderate Pronation

Support, Support, Support is what you are after! You want a pair of runners with a firmer heel counter, moderate cushioning and a re-enforced midsole for less flexibility. You might find your runners a little stiff to start with but don’t worry; they will wear in and fit perfect with time. Ask your sporting good store for the Asics 3000, Mizuno Paradox, the Brooks Transcendence / Adrenaline or the Saucony Hurricane for optimal fit and maximum comfort.

Severe Pronation

Motion control is the key for maximum performance and comfort.

A wide last and less cushioning are what you are after if you have a severe pronation foot type. Also, make sure you purchase a ridged shoe with at least 1cm heel pitch. For best results ask your footwear specialist for the Brooks Beast or the Asics Divide.

We hope you enjoyed  This is a guide to Picking your running shoes – Part 1. Keep a lookout for part 2. If you have any other questions contact our podiatrist.

Top 5 things to consider BEFORE you start running

Top 5 things to consider BEFORE you start running

Top 5 things to consider BEFORE you start running 1000 667 Ace Health Centre

This year, Ace Health Centre has entered a team for the Gold Coast Marathon. The Gold Coast Marathon weekend is July 6-7 and includes a range of distances for all ages and abilities!

For the kids, there are two races- a 2km and a 4km dash. For the big kids, there are the Gold Coast Airport fun run (5.7km), Southern Cross University Run (10km), Asics Half Marathon (21.1km) and the Gold Coast Marathon (42.2km). Ace Health Centre has a number of entrants in the Asics Half Marathon as well as two runners who are attempting their first ever Marathon,

There are lots of things to consider when you are planning your next (or your first) running event of any length! It is all well and good to have a goal in mind, but you need time to physically prepare your body and your mind for what you will endure on race day.

With the Gold Coast Marathon fast approaching maybe some of you are slowly but surely starting to panic because of the lack of training or because they haven’t trained at all. Something our head physio knows a thing or two about as well!

Scrambling to maximize her preparation time, Amelia compiled a list of things she really needs to get in check BEFORE starting her GC Marathon training program to maximize her chances to cross that finish line on July 7.

Small but crucial little details such as the right footwear, weather or mood, made it into her list. Despite her knowledge as a physiotherapist, Amelia found out the hard way and made mistakes you can avoid!

Here are Amelia’s top 5 things to consider before running. Read them, learn them and never forget them

 

1. ARE YOUR SHOES THE RIGHT SHOES FOR YOU?

Podiatrist are experts in all things feet! Before you start any kind of new exercise, be sure to make an appointment with a podiatrist.

They will:

– assess your gait

– evaluate your current footwear

– recommend the perfect shoes for you

– suggest where to buy the right shoes (we can’t rate anyone higher than Athlete’s Foot Pacific Fair)

– discuss the need for orthotics if required

– flag any biomechanical issues that may require further intervention from a physiotherapist, exercise physiologist, remedial massage therapist or strength and conditioning coach.

 

2. ARE YOU STRONG AND FIT ENOUGH TO START RUNNING?

Over the years, running has developed a bit of a reputation for injuries. However, most running injuries occur due to overuse. If you continue to run on structures that are not strong enough to take the excessive force that running can cause, you are an injury waiting to happen! Get into the gym and build up some baseline strength and fitness before you attempt to tackle running. If you are clueless on where to start, see a physiotherapist for an assessment and to run a specific strength program.

 

3. HAVE YOU CHECKED THE WEATHER?

If you want to reduce your risk of injury when running, be sure to not only listen to what the weatherman has to say but also take a look outside on the day. Too hot? Wait till the afternoon to cool down a little. Too rainy? We live in Queensland- it won’t last long. Running in excessive heat is not recommended, especially for novice runners. Save yourself the pain and the risk of heat stroke, and wait for more suitable weather before you take on a run. Running in the rain can create slippery surfaces and puddles- both of which can lead to a fall or trip.

 

4. ARE YOU FUELING YOUR BODY FOR RUNNING?

We recommend that EVERYONE spends some time with a dietician to create an ideal eating plan for you. Consuming the right food can provide you with the fuel required for all activities, running included. As you then increase your running distances, a sports dietician can teach you more about substrate usage and when gels and fluids may improve your performance.

 

5. HAVE YOU GOT A PROGRESSIVE PROGRAMME IN PLACE?

Sure you could just run 10km every day from now until the day of the race, but there are far more superior training programs out there. Your training program should allow for enough time for the goal event (hurry up;) ), and should gradually increase work volume. There will be periods of scheduled rest and cross training to reduce the chance of overuse injuries, and it should be malleable, should injuries arise. A physiotherapist, running coach or decent podiatrist should be able to help you out with a comprehensive training program.

If you haven’t started your marathon training, then you have to start now! Amelia’s tips will help you to get the most out of a very short timeline. Who says there are no shortcuts to success?