• 13 OCT 19
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    Sunnybank Hills Podiatry,Newsletter, October 2019


    Welcome to the third edition of the Sunnybank Hills Podiatry Newsletter. Apologies for missing the September edition, time was against me. This issue includes articles about, Changes to our orthotic device production and Over-use Injuries, I also chat about our recent trip to Wollongong and our new range of footwear has arrived from Revere and Vionic, just in time for the warmer weather. This month there is another prize up for grabs and there is also another simple recipe for you as well.


    3D Scanning &

    3D Printing of Custom Made Orthotic Devices

    As we all see daily, technology is rapidly evolving and not only impacting but hopefully improving our lives. The design and manufacture of orthotic devices have not been immune to technological advancements. Over the past fifteen years, I have been watching this space with interest, and have been continually assessing my practices against alternative digital technologies as they come to market. The time for change has finally arrived!


    For the past fifteen years, I have been prescribing orthotic devices using traditional plaster cast and hand-crafted precision manufacturing methods. Through years of experience and engaging a highly skilled orthotic manufacturing lab I have been confident in prescribing and dispensing accurate and high-quality devices. The challenge has been to find a digital technology which could match the accuracy and reliably of the hand-crafted processes which I have been using and at the same time offer other benefits as well.

    I am excited to announce that Sunnybank Hills Podiatry is now using cutting edge technology in the scanning and the manufacture of your orthotic devices. Rather than taking plaster casts of your feet, which can be messy and time-consuming, I am now using a Scanning system as well as a mechanism which reliably holds your feet in a corrected position to capture a 3D image of your feet.

    Plaster casts

    Orthotic foot scan



    The decision to change this process has not been taken lightly. Ultimately this change had to deliver improvements, not just in the finished product but the whole way through the process. The digital scanning produces minimal waste, as compared to the water, plaster and mess produced in taking plaster casts. Also, time is saved by electronically transferring the scans and prescriptions to the lab immediately, rather than allowing time for the plaster casts to dry overnight, then package them up, take to the post office and then finally delivered to the lab approx. 2-3 days after initially taking the plaster cast.

    When it comes to the actual manufacturing of the devices, the hand-crafted process generally is a 5-day process in the lab. Plaster models of your feet are made from the casts, the models are then modified as per my prescription, the orthotic material is then heat molded to the models of your feet. The devices are then shaped, additions including pads and covers are then added, again as per my prescription. This process is very labour intensive, using industrial equipment for heating, cutting, glueing and grinding materials. There is a reasonable amount of material waste produced as well as the energy consumption used in this manufacturing process. If we look at the 3D printed devices, there is minimal material waste produced throughout the manufacturing process. The process starts with your device being modelled from my scans, using computer software and my prescription, the design is sent to the 3D printer. The printer builds the devices in an additive process, so there is virtually no waste material in this process. The devices are printed using an Eco-Friendly material called Enviro Poly. The manufacturing of 3D printed devices takes approx. 30 hours.  In addition to the print time, there is the time taken to manually add the additions such as pads and covers, depending on demands on the lab this can be another day or two, so we are estimating a lab turnaround time of approx. 4 days.


    National Cross Country Championships, Wollongong

    National Cross Championships

    During the last week of August, my family and I had a few days away to support our daughter at the National Cross Country Championships in just outside of Wollongong. Our daughter was competing as a member of her School Cross Country Team, vying for the opportunity to for her team to represent Australia at the World Schools Cross Country Championships, being held in Slovakia (April 2020).

    Despite a strong performance by our daughter’s team, they did run 2nd to an exceptionally talented team of girls from NSW. Understandably the girls were a little disappointed after finishing, however, the quickly moved on, supported each other and have grown immensely from their experience.

    With the competition aside, we had a lovely mini-break on the Southern Coast of NSW. Our accommodation was approximately 40 minutes south of Wollongong, we were based at the small seaside village of Gerroa. We had a fantastic view of Seven Mile Beach, rocky platforms and headlands and spectacular sunsets. Early one morning my son and I went for a long run along Seven Mile Beach and had a real thrill when 3 Race Horses thundered past us.   My youngest daughter and I  had close up encounter with a seal, we also experienced the natural wonder of the famous Kiama Blow Hole and best of all a great time relaxing with my family (when we weren’t at the Cross Country racing).


    Recipe – Chocolate Chia Pots

    These Chia Pots are another one of our children’s favourites, especially for those early morning starts for running training and then dashing off to school. These are great for refuelling and filling them up!

    Chocolate Chia Pot


    • 1/4cup cacao powder or unsweetened cocoa powder (sifted)
    • 3-5Tbsp maple syrup or honey
    • 1/2tsp ground cinnamon (optional)
    • 1pinch sea salt
    • 1/2tsp vanilla extract
    • 1 1/2cups milk (to your taste, can use Almond, Coconut or Skim)
    • 1/2cup chia seeds
    • Optional toppings ( greek yoghurt & fresh raspberries)


    1. Using a small mixing bowl add sifted cacao powder, maple syrup/ honey, ground cinnamon, salt, and vanilla and whisk to combine. Then add a small amount of milk at a time and whisk until a paste forms. Then add the remaining milk and whisk until smooth.
    2. Add chia seeds and whisk once more to combine. Pour into small Preserving Jars or similar pots, then cover and refrigerate overnight.

    Before serving, top with your favourite fruit and or greek yoghurt.


    Over-use Injuries

    'I'm on the back stretch, about halfway down...I think it's a pulled hamstring.'


    For many people, not being able to do something which you enjoy and which is also a part of your routine, can be very frustrating. If you know any athletes, you will also know that when they are injured, they can also be very Cranky Bears! At Sunnybank Hills Podiatry, I treat many injured runners, and try to transform those very Cranky Bears!

    If we think about running injuries they tend to fall into two broad injuries, acute or chronic. Your acute injuries are generally a sudden onset like a rolled ankle or a broken bone resulting from a fall. Chronic injuries are those injuries which tend to have a gradual onset and seem to get worse over time. In many cases, a chronic injury can be related to over-use or over-loading of a particular structure.

    Treating over-use injuries can be challenging for the athlete and the health professional. This challenge is mainly due to the long recovery and rehabilitation time that it takes to get the athlete back to peak performance.


    Common Over-use Injuries for runners;

    • Patella – Femoral Pain (Runners Knee, knee cap pain)
    • ITB Pain (outside of knee pain)
    • Achilles Tendonosis (Pain at the back of the heel and lower leg)
    • Bone Stress Injuries (stress fractures, stress reaction – mainly shins or forefoot)

    Why do Over-use injuries occur?

    Like the title says, these injuries are from too much exposure to load (over-use) on our tissues. Our body’s tissues have an adaptive response to physical load,

    • Too little load = decrease tolerance, tissue wastage
    • No change in load = no change to tolerance levels, no change to tissues
    • Increased Load = increased tolerance, tissue growth
    • Overload = Compromised tolerance, injury occurs

    As you can see from the above points, there is a narrow window for tissue adaptation and if the athlete is not careful they can continue to increase their loads until tissue failure or injury. This is where the athlete really must;

    • be in tune with their body
    • address any signs of injury early and seek professional advice if necessary
    • Openly communicate with their coaches in terms of injuries and actual training loads (including activities outside of their structured programs).
    • Ensure adequate rest (both sleeping & rest between activity)
    • Have a healthy diet including plenty of protein to help rebuild & repair tissues.

    Craig has over 25 years’ worth of experience as a runner and over 15 years of clinical experience as a Podiatrist. If you have any running injury concerns make an appointment with Craig.



    Shoes new stock

    New-season footwear has arrived just in time for our warmer weather, we have a range of ladies sandals from Revere footwear, men and ladies walking shoes from Vionic as well the very supportive Vionic Islander thongs.

    Vionic Islander

    vionic islander

    At Sunnybank Hills Podiatry the Vionic Islander Thongs are a very important aid in the relief of heel pain for many patients. These thongs are always on sale at Sunnybank Hills Podiatry, for the bargain price of $50, the recommended retail price is $79.90. You might wonder “why discount the price if they are so good?” The short answer is we want your heel pain sorted as soon as possible, delivering great outcomes for our patients is our priority.

    Footwear SALE

    There is a range of stock which has been heavily reduced, original prices range between $169.99 to $189.99, now these shoes are all priced to go at $100 until sold out.

    sale stock




    facebook instagram logos

    Facebook Check-in, while you are here check in @Sunnybank Hills Podiatry and add #sunnybankhillspodiatry in the comments, for your chance to win a pair of Vionic Islander Thongs.

    Our competition prize from the last newsletter went begging, as there were no entries. Make sure you check in on Facebook, there couldn’t be an easier way to win!

    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 15th November 2019.

    Remember to follow Sunnybank Hills Podiatry on Facebook and Instagram for regular updates, tips & advice.

    Beautiful cloudscape over the sea, sunset shot


    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.

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