Preventing running injuries

Running has one of the largest participation rates in Australia, with over 3 million people participating in recreational running annually [1]. This is an increase of almost 2.5x from a 2006 survey conducted by Sports Medicine Australia [2], and with the recent COVID-related temporary closures of gyms and other recreational facilities seeing more people taking to the streets to meet their exercise needs, running seems to only be gaining popularity.

It’s no surprise really – running is affordable, accessible at any time, social, has proven psychological and health benefits, and the only barrier to starting is a pair of shoes and perhaps some timely weather. Unfortunately, up to 70% of recreational and competitive runners suffer from an injury in any 12-month period [2]. Our podiatry team here at My FootDr works extensively with runners to help them optimise their performance and maximise their recovery from injury, today we’re sharing the top ten running injuries, how they’re caused and when you should seek help.

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Common Tradie Foot Problems

Tradies – you feel exhausted at the end of your workday, and we get it. Many of you spend a large portion of your day on your feet, moving around, climbing stairs or ladders, operating machinery and generally tiring your body. 

Every step you take can result in significant forces passing through your feet and legs – like a load of up to three times your body weight on your knees. So, it’s no surprise that there are approximately 190 serious workers’ compensation claims made every day – an incidence rate of three times higher than any other occupation.

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Your calf muscles play a crucial role every time you walk, run and jump. Without healthy calf muscle function, you remain more vulnerable to lower limb fatigue and overuse injuries. During COVID-19, My FootDr has remained committed to helping our patients achieve their goals whether it be optimal health outcomes or improved performance. When it comes to calf injuries, or any injuries where the calf muscles have contributed to the problem, one of the ways that we have been helping is via telehealth appointments. Today, we’re giving you an insight into the efficacy of telehealth appointments to aid in the management of lower limb injuries – and how you’re able to access these services with our team.

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Running Outside vs. Treadmill Running

The gym is closed and now that you can’t hit the treadmill, you’re planning on hitting the road. Running outside certainly has some great advantages – fresh air, time to yourself and a change in terrain. For those of you who do the majority of your runs on a treadmill, however, starting to run outside may feel a little daunting to start with. Here are some tips and things to stay mindful of when preparing for more outdoor running. 

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young woman in the street feeling pain in her ankle

young woman in the street feeling pain in her ankleFoot pain can be excruciating. When it affects your performance at work, it can be even worse. Our jobs can take a large toll on our bodies, which isn’t surprising given how active many of us are throughout our workday. An Australian study looking at steps taken per day over different occupations found that on average [1]:

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Couple walking with dog

Australians spend a lot of time on their feet. On average, you walk over 2.7 million steps every year, equating to 7400 steps per day. That number will be even greater for those rising up to the 10,000 steps per day challenge! You can bet that all these steps add up and take their toll – not just on your body, but on your shoes and orthotics, too.  

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If you’ve recently had a baby, then we want to start by saying a massive congratulations! Your body does incredible things during pregnancy – and that’s just before baby arrives! Whether you knew it, or not:

  • Your blood volume increased – by up to 50% – to help supply enough oxygen to your growing baby
  • Your heart may have grown by up to 12% to accommodate the extra blood and get it pumping to your body and baby
  • Aside from growing a baby, you also grew a new organ! Your placenta was formed to provide your baby with the nutrients and oxygen they needed
  • Your uterus expanded more than 500 times its normal size!

With your little one here, you may be wondering when you can throw on your running shoes again – and what your body can handle. To help, we’ve put together a guide on what you can expect when it comes to getting back into exercise in your first three months.

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Whether you call them foot orthotics, orthoses or insoles, these devices can help treat many lower limb problems, improve lower limb function, and help alleviate painful symptoms. Unfortunately, every so often, we come across patients that previously had orthotics that didn’t help them as they’d hoped. It’s disheartening – and patients often begin to believe that orthotics just don’t work for them, without understanding why. Today, we’re sharing why orthotics may not have helped you previously, why you shouldn’t lose hope in them, and how our orthotics are created differently.

 

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You’re up early on your feet, making breakfast and packing lunches. You’re always running around, picking up toys and walking their dog. When everything is said and done – you’re their hero, and here at My FootDr, you’re ours too, mum!

While having a little one to care for seems to amplify physical activity ten-fold for mums and dads alike, differences in our bodies can make women more vulnerable to developing a number of pains and problems. Today, we’re sharing four common foot problems we see in mums, why they occur more frequently, and what can be done to help.

If you have barely enough time to sit down, let alone read this article, scroll down to the TLDR (too long, didn’t read) sections at the bottom of every foot problem for a quick summary.

 

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Our podiatrists use orthotics to help thousands of patients every year with problems and pains in their feet, legs, knees, hips and back. So, if you’ve ever wondered how these prescription insoles work on a large variety of problems for people of all ages and activity levels, or if you may need them, this is for you.

 

How can orthotics help treat so many different problems?

Orthotics can help so many pains and problems for the same reason that glasses from your optometrist can help almost anyone see clearly, regardless of their sight variations. Custom orthotics are prescribed by your qualified podiatrist, specifically for your problem, foot type, the results of your assessment, and what you need to achieve the best results for your feet. This means that no pair of orthotics are the same, even if they look similar – just like glasses.

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