Podiatry
FootHealth Newsletter
Heel Pain
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Heel pain is one of the most common conditions experienced by people today. It is commonly experienced by males between 40 and 60, and the pain appears gradually.
Pain in the heels is due to an overstretch of a tissue that helps support the arch. It attaches at the heel and constant strain creates injury. This can occur due to poor footwear, flattening of the arch, being overweight, tight calf muscles and increased activity.
Sufferers are likely to experience pain worst in the mornings, after taking the first few steps out of bed. As the injured person walks it begins to feel easier to walk. THIS REDUCTION IN PAIN DOES NOT MEAN YOU ARE GETTING BETTER.
Treatment: How YOU can manage the condition
ICE massage
Fill a plastic bottle with water and freeze. Roll this back and forth over the tender region every hour at the end of the day. This can be done more frequently if you have time
Calf stretching
These should be performed regularly. Perform both the straight leg and bent knee calf stretches as demonstrated. Perform these on one leg at a time. These must be held for 10-20 seconds.
Supportive footwear
Whilst it may feel great to kick off your shoes and go barefoot or wear slippers – don’t do this! Try to keep in supportive footwear as often as you can– athletic shoes are usually best.
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Podiatry
FootHealth Newsletter
Achilles Tendon
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Injury to the achilles tendon is very common and can effect people of all recreational activities. This is the largest, strongest tendon in the body which allows us to move up onto our tip toes. It extends from the calf muscles and attaches into the back of the heel bone.
Pain or injury to this area is often due to over training, change in surface training, weak or tight calf muscles, over pronation, incorrect footwear, cortisone injections, medical conditions such as rheumatoid arthritis or following a period of rest which can also weaken the tendon.
Symptoms that occur involve a gradual onset of pain, pain initially improving with training only to return at the end of the session or in severe cases the pain occurring with training and gradually becoming worse, pain and stiffness in the morning which gradually improves as the tendon warms up and swelling or nodules can be present in early and later stages of the injury.
Treatment: How YOU can manage the condition
Rest, Ice, Compression, Elevation, Anti Inflammatory Gel or Tablets
This will help settle the inflammation to the area. Rest from any weight bearing sport will be temporary to allow for the inflammation to settle down. Anti Inflammatory treatments can help to settle the inflammation to this area as well.
Correct Shoe Wear
Having the correct shoe wear can make a difference for your recreational activities and foot type.
Stretching
Stretching should be performed regularly. Perform both the straight leg and bent knee calf stretches as demonstrated. Perform these on one leg at a time. These must be held for 10-20 seconds.
If symptoms are on going or do not seem to be improving, help from a health professional may be required.
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Podiatry
FootHealth Newsletter
Shin Pain
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This condition frequently effects people involved in high impact activities such as running, basketball, netball and aerobics. This condition occurs when there is too much stress on the shin bone (tibia).
The pain is usually along or on the lower 1/3 of the shin bone and initially only occurs at the beginning of activity then eases off as you warm up. Gradually the condition gets worse if not rested and with on going activity the pain starts to occur through out and after activity instead of just at the beginning.
Rolling in excessively, incorrect footwear, incorrect increase in training, hard surfaces, sudden change in activity, weak ankle dorsiflexors and tight calf muscles are some of the causes of this condition.
Treatment: How YOU can manage the condition
Rest, Ice, Compression, Elevation, Anti Inflammatory Gel or Tablets
This will help settle the inflammation to the area. Rest from any weight bearing sport will be temporary to allow for the inflammation to settle down. Anti Inflammatory treatments can help to settle the inflammation to this area as well.
Massage
Massage to the area will help to improve blood flow.
Calf stretching
These should be performed regularly. Perform both the straight leg and bent knee calf stretches as demonstrated. Perform these on one leg at a time. These must be held for 10-20 seconds.
Correct footwear
Whilst it may feel great to kick off your shoes and go barefoot or wear slippers – don’t do this! Try to keep in supportive footwear as often as you can– athletic shoes are usually best.
If symptoms are on going or do not seem to be improving, help from a health professional may be required.