I hope that you are out and enjoying the warmer weather. In this edition, we look at exercising in your community, Rips and Running Injuries and I discuss when to replace your running shoes. As usual, there is another delicious recipe for you to try, plus loads more….
Exercising in your community.
Exercising is something that we all can do! Your physical strength, mobility, balance and fitness may determine your level of activity, but they do not have to stop you from exercising. In my experience, I have found that if you are struggling for motivation to get you up and out the door, find an exercise partner or join a group. In our local area, as well as many other areas you will find plenty of free exercise options.
One of my favourites is Parkrun, this is a free 5km running/ walking event every Saturday, commencing at 7 am in over 350 local parks across Australia. For those Parkrun addicts, Parkrun is also present in over 20 countries across the world. The beauty of Parkrun is that it is a safe event which caters for all abilities, whether you aiming to compete at the Olympics or you would rather walk your dog or push your child in the pram, everyone is welcome. The nearest Parkrun to Sunnybank Hills Podiatry is the Calamvale Parkrun, Calamvale Community Park, Formby Road. For more info go to www.parkrun.com.au
The Australian Heart Foundation Walking is the largest network of free community based walking groups in Australia, with over 1100 groups across the country. Groups range in size and walk at various times, days and durations. There are several groups in and around the Sunnybank Hills area, the closest being at the Calamvale Central Shopping Centre. The Calamvale group meets at 7 am, on Mondays to Fridays and walk for 45-60 minutes. Many of my clients from Sunnybank Hills Podiatry attend this group, particularly because it is indoors so the weather is never an issue, it is a very safe location (no cars, dogs, magpies or uneven surfaces to contend with) and they quite often catch up for a coffee afterwards. For more info go to https://walking.heartfoundation.org.au/
Another free or low-cost exercise option is the Brisbane City Council, Active and Healthy Events. These events include a large variety of group fitness classes as well as low-cost activities such as yoga, tai chi, group bike rides, Zumba, boxing or even aqua aerobics. For more info go to https://www.brisbane.qld.gov.au/things-to-see-and-do/outdoor-activities/active-and-healthy-events?trumbaEmbed=search%3Dpilates
If you have any doubts about your footwear or possible foot and lower limb pain, please make an appointment with Craig by clicking this link Podiatry Appointment
Recipe – Power Nut Bread
This recipe is a variation of banana bread, another great option to fill and fuel up your hungry athletes. Depending on how well your pantry is stocked and your preferences you can change the type of nuts and sweeteners to your favourites. I have substituted the natvia with honey and the nuts with cashews, peanuts and sunflower seed.
· 1 ¼ cups of oats
· 1 cup flour (sifted)
· 2/3 cups of Natvia, or coconut sugar
· 1 ½ tsps. baking powder
· 1 tsp bicarbonate of soda
· ¼ tsp salt
· ½ tsp cinnamon
· ½ tsp ground ginger
· ¼ cup walnuts coarsely chopped
· ¼ cup pecans, coarsely chopped (reserve some for topping)
· 1 egg, beaten
· 2 ripe bananas (mashed)
· 2 carrots, grated
· 85 g butter, melted
· 2 tsps sugar-free peanut butter
· 1 tsp vanilla essence
· 1 tbsp lemon juice
· Preheat oven to 180deg, and line a loaf tin with baking paper
· Combine dry ingredients and nuts in a bowl. Set aside
· Place egg, banana, carrot, melted butter, peanut butter, vanilla and lemon juice in a large bowl a mix until well combined
· Add wet ingredients to dry ingredients and mix until just combined and all ingredients are moist
· Scrape/ pour in the tin and smooth the surface, Top with pecan halves
· Bake for 50 mins or until a skewer inserted into the centre comes out clean
Rips & Running Injuries
Many of you may not know that besides being a Proud Dad, Podiatrist and Runner, I am also a volunteer Surf Life Saver. So what do Surf Rips and Running Injuries have in common? As Surf Lifesavers we are about preventative actions as much as performing rescues, the same can be said for Running Injuries, take preventable actions to avoid those injuries.
For most beachgoers, we are all familiar with the Red & Yellow Flags which indicate the safest place to swim in terms of conditions and supervision by Life Savers. Picture this situation, a swimmer is enticed into a calm section of water, outside of the flagged area, where there are no breaking waves, particularly when there are larger breaking waves along the beach. The swimmer blindly runs into the water to cool off and before they know it, they are being swept out to sea. The swimmer then realises they are in some difficulty and starts to panic. This situation has now become, a potentially life-threatening situation for the inexperienced swimmer. If the swimmer had heeded the warning signs, understood the situation, looked for appropriate advice and was experienced they would have never placed themselves at risk.
Just like the Red & Yellow Flags on the beach, there is a safe zone to exercise in. If we do not push ourselves a little, our fitness and strength will not improve, however, if we push ourselves outside of our safety zone, something is likely to go wrong. I like to refer to this safety zone as comfortably, uncomfortable. We improve our fitness and strength but we don’t put ourselves at risk of causing an over-use related injury.
Just like the unfortunate swimmer, injury prevention is also about;
· Looking for the warning signs
· Understanding the situation
· Seeking the appropriate advice
If you are feeling that you are out of your depth with your injury, make an appointment at Sunnybank Hills Podiatry today!
When do I need to replace my running shoes?
At Sunnybank Hills Podiatry, this is one of the most common questions I get when talking to runners. There are a couple of obvious signs that your running shoes need replacing if the uppers or linings of your shoe have holes in them. Despite the strikingly obvious, there are also some other more subtle indicators.
The onset of minor injuries can be an indicator that your shoes need replacing. You may notice that your shoes just doesn’t have the bounce that it used to, or if your shoe is worn down more on one side at either the heel, forefoot or both. Some less obvious signs of wear are in the midsole (or cushion layer) of your shoes. If you start to notice some small creases in the midsole this is an indication the materials have fatigued or have become worn out.
In terms of how much mileage you should get out of a pair of running shoes, you may hear a wide range of numbers from 300-1000km. A lot of footwear companies and retailers suggest around 600km is the time to replace your shoes. The problem of giving a mileage limit is that there are a lot of individual variables which affect this;
- Running surface (road, trail, treadmill)
- weight of the runner
- the fit of the shoe
- Shoe materials
- How often your run (every day or a few ties a week)
So treat the suggested mileage as a rough guide only and regularly check your shoes for signs of wear.
A way to extend the life of your shoes is to have a few pairs on rotation at any one time. The cushioning materials in your shoes will take roughly 24 hours to recover from the continual compression when running, so give them a rest! The other advantage of rotation a few different shoes is that you are not continually loading the same structures time and time again, which we also help in reducing running injuries.
If you are not sure about whether you need to replace your shoes bring them to your next appointment and I will check them over.
What’s new with Craig
On Sunday 27th October I had attended a Strength & Conditioning workshop, hosted by 2 experts in the field of High Performance & Athlete Rehabilitation programs. So if you or someone you know could benefit from improving the strength and running technique, call today to make an appointment.
Tuesday 5th November, I was invited to speak at a weight loss group who meet at the old Sunnybank Bowls Club in Turton Street. I presented “Exercising in your community” as well as discussed “When to replace your shoes”, the group were very engaging and they all seemed to enjoy the content. If you have a community group who is looking for guest speakers, I am always willing to present some interesting and informative Foot Stories, please get on touch if you are interested.
The Surf Life Saving Season is in full swing, as a patrolling member of the Tallebudgerra SLSC I enjoy the times spent on patrol with 2 of my children who are also patrolling members. Surf Life Saving is a fantastic way to give back to the community and enjoy a fit and healthy lifestyle. In addition to beach patrols, my eldest daughter and I are involved in the Nippers program, which is great for kids to understand beach safety, develop surf skills and compete in a range of surf and beach events if they choose to.
Congratulations to Anne McPhee, who was our October winner and has received a free pair of Vionic Islander Thongs (rrp $69.99).
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 →