Sunnybank Hills Podiatry,
It’s More Than Just Feet, August 2019
Welcome to the second edition of the Sunnybank Hills Podiatry Newsletter. This issue includes articles about Return to Exercise and Bunions, Lucy shares her favourite protein ball recipe, there is a $100 Athletes Foot Voucher up for grabs and we have some Footwear special offers as well.
Late in August, I will be heading off to Wollongong for 5 days with my family to support our daughter competing at the National Cross Country Championships. In October, I will be attending a “Podiatry Strength & Conditioning Certification and Lower Limb Exercise Prescription” workshop, so look forward to plenty more exercises coming your way.
Return to Exercise
Over the next few weeks, we will start moving into some warmer weather, and for some, it is a reminder to get back to exercise and shed some of the excess winter kilos. Before you get too excited about lacing your shoes and heading out the door, it is important to consider what you are about to launch in to.
Regardless of your chosen exercise regime, it is important to have a goal. You need to think about your motivation for exercise and create a goal-based around this motivation. The key factors in any goal are SMART – Specific, Measurable, Achievable, Realistic and Timely. Once the goal is set, you can then go about creating a plan to achieve your goal. To give you a guide below is a simple goal and plan based around running. This guide could be quite easily adapted to any chosen exercise goal.
So let’s say your goal is to complete your local 5km Parkrun without stopping by the end of the year. This goal is specific (complete the Parkrun without stopping), Measurable (you either complete the run or not), timely (by the end of the year). In terms of being achievable and realistic, this would be determined by your situation, for example, health and fitness as well as your ability to be able to train.
When we are looking at your training program, it is important to avoid the pitfall of doing too much too soon. Schedule in regular rest days and avoid increasing your training every week continually. Rest days do not have to mean complete rest, just a rest from chosen activity (running in this case), so maybe an easy swim or bike ride on those days if you feel the need to do something.
To help you stay on track with your plan, a great idea is to have a training buddy or join a club. This is a great way to stay motivated and can also make your exercise lots of fun.
Recipe – Lucy’s favourite Protein Balls
1 cup dry oatmeal
2/3 cup coconut flakes
½ cup peanut butter
½ cup ground flaxseed
½ cup chocolate chips
1/3 cup honey
1 Tbsp Chia Seeds
1 Tsp Vanilla Extract
Mix all ingredients, place in the fridge for 30 mins to set, roll into small balls (approx. 2-3cm), and store in an airtight container in the fridge.
Bunions are a painful bony lump on the inside of the forefoot, medically referred to as Hallux Abducto Valgus. Some of my patients at Sunnybank Hills Podiatry have also been known to refer to bunions as Bunyips, which is kind of appropriate as they can seem to mythical and unusual looking creatures. In this article I will discuss;
- What is a bunion
What is a bunion? A bunion is a bony lump at the base of your big toe, quite often this area can be red and painful. This lump is a result of poor alignment of the big, where it leans towards your second toe. This mal-alignment means that the joint surfaces at the base of the big toe, do not match up, reducing the range and quality of motion at this joint, and inevitably resulting in arthritic changes to the joint.
What causes bunions? In most cases, bunions are caused as a result of how your foot functions. If you tend to roll inwards as you are stepping off your foot, forces are applied to the inside of your forefoot and big toe. These forces, over time, tend to stretch the ligaments and joint capsule, which in turn allows your big toe to lean towards your second toe. Once the big toe is out of alignment, the joint surfaces can be affected and result in arthritic changes.
Bunions are more common in women. Women tend to wear tighter fitting footwear, often quite narrow or tapered around the toes as with some height in the heels. These shoes squeeze the toes together, and greater pressure is placed on the forefoot if the shoe has a high heel.
Treatment? They are two basic forms of treatment, aggressive or conservative. Aggressive treatment involves corrective surgery, which in my personal opinion should never be your first option. At Sunnybank Hills Podiatry a range of conservative treatments are available, such as;
- Foot mobilisation and adjustments
- Orthotic Therapy
- Stretching and Strengthening Programs
- Footwear Advice and Modifications
Bunion prevention can be difficult due to a combination of genetic and mechanical variables, however early intervention can reduce or limit the progression of this painful condition. If you are experiencing bunion pain or would like further advice, please book an appointment with Craig.
Retail Special of the Month
20% off all Revere Footwear + additional 5% off current stock, until Friday 13th September 2019
Anodyne “End of Run” – all current stock reduced from $180 to $100, until sold out.
Facebook Check-in, while you are here check in @Sunnybank Hills Podiatry and add #sunnybankhillspodiatry in the comments, for your chance to win $100 voucher from The Athletes Foot, Garden City.
Conditions: Competition is only open to patients of Sunnybank Hills Podiatry, the patient must be attending an appointment on the day of their Facebook Check-in, Competition closes Friday 13th September 2019.
Remember to follow Sunnybank Hills Podiatry on Facebook and Instagram for regular updates, tips & advice.
Thank you for your interest in this newsletter, I hope you have enjoyed the read. If there is a particular foot or lower limb issue you would like more information about, please let me know. If you have a favourite recipe or travel story which you would like to share please also forward them on.Leave a reply →