Running tips from Tom
Podiatrist Tom gives his top 3 tips for runners!
Podiatrist Tom gives his top 3 tips for runners!
Podcasts are a fantastic way to consume and learn new information from credible sources, often in chunks of 1-2 hours. Pretty efficient! As we know most of this information is literally at our fingertips, the only thing slowing us down is the rate at which we are able to search and process this information. Who knows, this may change some day with Elon Musk’s proposed neural-link, (you will understand that reference if you catch Elon’s first Joe Rogan podcast).
As a Podiatrist, it is my job to be an expert in a small area of the body (the lower leg and foot). As a profession we complete professional development every year to keep ourselves up to date with the latest research and treatments.
That’s all well and good when it comes to the foot, but what about the rest of the body? Surely we need to educate ourselves on the broader aspects of health and the human body right?
Of course.
Not only does this broaden our knowledge on how the foot relates to the rest of the body but I have found this invaluable when referring to other professions for help, because we can’t fix everything ourselves.
Over the past 2 years I have collated a list of my favourite podcasts and resources, with the goal of improving as a foot specialist but improving on my overall health knowledge.
The podcasts and resources in this library have either;
Starting with THE most impactful podcast I believe I have ever listened to. The topic is “sleep”. We do it every day but do we get enough? HOW do we get enough? The way Matthew Walker breaks down the importance of sleep in this podcast is truly powerful. I have not treated sleep the same since.
Good quality and quantity of sleep has been shown to improve:
The podcast explains HOW these are influenced.
Sleep is undoubtedly the most important pillar of health. So much so that I truly believe and as Matthew Walker explains: the other 2 pillars of health (nutrition and exercise) only have their maximum benefit if sleep is done well. Throughout the 2 hour podcast, Matt gives great pointers on how to improve your sleep instantly and practically, in small achievable steps.
This JRE episode is a great start to sleep education. It’s not too heavy and not too hard to listen to.
Joe Rogan Experience #1109 – Matthew Walker
If this blows you away as much as it did me, Matt has clocked up around 10 more hours worth of free podcasts/audiobooks on:
You may notice as you look through the list below that I’m a big fan of Joe Rogan. He swears a lot, but if you can look past that he’s an intelligent and open minded host that gets the most out of his ultra intellectual guests and makes it understandable for you and I!
I will add to this list as I find new great content and build a well rounded library of information for anyone to get ideas on how to perhaps improve their overall health. The health section of this podcast library is not to be construed as medical advice. One should not delay seeking medical advice for a medical issue related to any of these topics. It is purely to build interest, build the conversation and learn to invest in your health. And the other half that’s not health? – just some other people I find very interesting.
Tom Davey
Podiatrist Shepparton
GV Sportscare
Image references:
https://www.google.com/searchq=matthew+walker+why+we+sleep&tbm=isch&ved=2ahUKEwjPyKmGibjrAhXNeysKHR3tBCMQ2cCegQIABAA&oq=matthew+walker+why+we+sleep&gs_lcp=CgNpbWcQAzIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIICAAQCBAHEB4yCAgAEAgQBxAeUMjgDFi_4wxgkuUMaABwAHgAgAG7AYgBzgKSAQMwLjKYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=MupFX8_nA833rQGd2pOYAg&bih=610&biw=1280#imgrc=Lb7ZovoU6d7m1M
https://www.google.com/searchq=3+pillars+of+health&tbm=isch&ved=2ahUKEwiX4MyHi7jrAhVzlUsFHXrqBb8Q2cCegQIABAA&oq=3+pillars+of+health&gs_lcp=CgNpbWcQAzIECAAQQzIECAAQQzIECAAQGDIECAAQGDIECAAQGDIECAAQGDIECAAQGDoGCAAQBxAeUKK1BFjnugRgib4EaABwAHgAgAGfAYgBtQKSAQMwLjKYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=TexFX9eFJfOqrtoP-tSX-As&bih=561&biw=1280#imgrc=hrtYKTv7WC68RM
I know we are all keen beans to get back to sport, but for those fast bowlers amongst us, slow down a second 😉
Adolescent fast bowlers are more at risk of lumbar (lower back) stress injuries and how many balls you bowl per week for your AGE is very important! Now more than any other season we have the potential to overdo it given the lack of sport over winter.
As researched by Cricket Australia: ‘the frequency of bowling sessions (more sessions per week and less time between sessions) increases the risk of developing a lumbar stress fracture. This was a more prominent risk factor than the number of balls bowled’
-Avoid bowling more than 2 days in a row where possible
-Avoid bowling more than 4 days in a week
-Allow one easy week (eg: 50% of target load) every 4-5 weeks
-Schedule a week off bowling after every 10-12 weeks of bowling to allow your body to recover
https://www.community.cricket.com.au/clubs/youth-pace-bowling-guidelines
2019 20 Junior Bowling Guidelines Explained
Any questions or any early concerns of back pain in bowlers, should be addressed by your healthcare professional ASAP!
#shepparton #cricket #sheppartoncricket #bowling #fastbowler #physioshepparton #loadmanagement #gvsportscare #gv #goulburnvalley
Sophie Woodhouse
Physiotherapist Shepparton
GV Sportscare
We have seen an increase in running injuries over the past few months in both experienced runners and those new to running.
Shepparton Podiatrist Tom explains in this video how to map out your runs and think carefully about the amount of rest in between each run. He also explains why rest days, strength and conditioning and cross training are all great ideas.
When it comes to running injuries, Tom will often help his clients to write out their weekly routine and look at what can be added or adjusted to allow the individual to continue to run while rehabbing an injury.
Tom Davey
Podiatrist Shepparton, GV Sportscare
Our Shepparton physio Sophie explains what the Belly Pillow is and how it can be used for more effective treatment in the pregnant client, this pillow allows them to safely lie on their stomach for effective treatment, while feeling supported and comfortable 🥰
Designed and made by a Melbourne company from ‘hospital grade non-permeable,anti-microbial fabric’
✨
Sophie gives a demo on how to lie onto the pillow and is always on hand to help pregnant clients in and out of the pillow safely.
🤩
The Belly Pillow makes it much easier to treat the aches and pains that come along with pregnancy 🤰🏻
Exercise can come in many different forms during pregnancy, the most important aspect is that we are diligent and safe with our choices. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) recommends that ‘Women without contraindications should participate in regular aerobic and strength conditioning exercise during pregnancy…. Importantly, there is no evidence to suggest that regular exercise during an uncomplicated pregnancy is detrimental to the woman or fetus’
It is important to speak with your GP, midwife or obstetrician about your pregnancy and whether there are any reasons for you not to exercise during your pregnancy. For some women it is not possible due to complications in their pregnancy.
-improved maternal psychological and physical health (particularly cardiovascular health)
-reduced musculoskeletal pain and discomfort (including back, pelvic or leg discomfort)
-reduced depressive symptoms
-decreased lower limb oedema (swelling)
-evidence is growing that exercise prevents or helps manage gestational diabetes and pre eclampsia
-some evidence for reduced length of labour and fewer neonatal complications
-lower incidence of operative delivery of baby
-increased birth weight to normal range of baby
-lower rate of prematurity
-baseline level of fitness and previous exercise experience
-physiological changes in pregnancy and what type of exercise and positions are safe for the pregnant women. (Please note after week 16 there is a strong recommendation to avoid lying on your back to exercise!)
-previous injury or new pregnancy related pain
-pelvic floor, consider pre-existing weaknesses and aim to include pelvic floor exercise in all programs
If you are unsure please feel free to speak with our Physiotherapist Sophie who can help guide you on safe exercise prescription. This can be a program to do within your own home or for those who want to continue in the gym we can help modify programs for here as well. If you are unable to exercise due to complications and you are experiencing back or pelvic pain we are also trained to treat these types of conditions safely at our Shepparton clinic.
Exercise during Pregnancy guideline, including warning signs during exercise.
PARmed-X for PREGNANCY: a guideline for health screening prior to participation in a prenatal fitness class or other exercise, used by our Shepparton physio.
Field, T. (2012). Prenatal exercise research. Infant Behavior and Development, 35(3), 397-407.
Melzer, K., Schutz, Y., Boulvain, M., & Kayser, B. (2010). Physical activity and pregnancy. Sports Medicine, 40(6), 493-507.
Sophie Woodhouse
Physiotherapist Shepparton, GV Sportscare
Tom Davey
Podiatrist Shepparton, GV Sportscare
Tennis Elbow 🤔
Did you know that this condition is seen commonly in desk workers, golfers and weekend gardeners? 👩🌾👨💻🏌️♀️
The extensor muscles and tendon in the forearm can be overworked by repetitive wrist extension or gripping. You might notice pain when trying to lift the kettle, open doors, lifting moderate to heavy loads or after long days on the computer. This pain can radiate up into the bicep or tricep and all the way down into the wrist or the hand.
Our physiotherapist Sophie can give you the tools and education you need to avoid continual overload and get you going on exercises to strengthen the tendon.
Quick tip: ‘Don’t poke or rub the elbow when it is sore, tendon’s hate to be compressed and although it may feel like the right thing to do, you are continuing to aggravate the tendon!’ 🙅♀️
Image source: https://www.knoxorthopedic.com/f-s-t-cure-tennis-elbow-lat…/
Sophie Woodhouse
Physiotherapist Shepparton, GV Sportscare
Ankle sprains are one of the most common injuries to occur. Women are at greater risk, as are children and adolescents and those that play indoor or court sports such as basketball or netball. This probably comes as no surprise, what may surprise you is how the management of these injuries has progressed away from the old ‘ice and rest’. At GV Sportscare our Shepparton Podiatrist and Physiotherapist are experts in ankle sprains, having worked on football teams, netball teams and closely with foot and ankle surgeons. Read on to learn about some of the myths behind ankle sprains!
Most people are surprised to find that their physio or podiatrist is very keen to get them off crutches ASAP. In severe ankle sprains or suspected fractures, crutches are required, however in the mild to moderate ankle sprain crutches will actually slow down your recovery. Crutches reduce the weightbearing through the joint (which is a good thing if there is too much pain and damage). However in a mild to moderate injury it is unnecessary and will cause you to lose movement and strength, which you will need to work harder to regain as part of your rehab. Your Shepparton Physio or Podiatrist are able to assess your injury and guide you as to whether or not crutches are required and work with you to wean you off them!
Podiatrists and Physios are well trained in assessing and treating ankle sprains and can refer you for any relevant scans such as x-ray and MRI, if required. We have specialist tests we can perform and provide you with taping or ankle supports on the spot, should you need them. We can also begin your rehab process of exercises from your very first session. This is very important as early movement and strength work can fasten your recovery or return to sport. So in summary within one physio or podiatry session we can diagnose or send for scans, tape or fit a brace or crutches (if necessary) and start you on exercises, all with the goal of return to activity or sport ASAP!
X-ray is used to clear fractures. Some fractures are too small to be picked up on x-ray and require a CT or MRI. This can include what we call an OCD (osteochondral defect), where a small piece of bone/cartilage has chipped off and can be sitting somewhere it shouldn’t. These often need to be removed as they can push and wear away on the cartilage where they shouldn’t.
X-ray is always used when the person is unable to weightbear as a precaution to check for fracture (we are actually required to x-ray if you cannot weightbear). This is even more important in the child or adolescent as they are more likely to fracture. This is because in children the bones aren’t fully fused as in adult bones and therefore the bones are more susceptible to fracture.
X-ray also can’t tell you how severe your ligamentous injury is. Sometimes you can see a syndesmosis injury (when the tibia and fibula have separated due to damage to the ligaments between them) on x-ray. However ligamentous injuries can often take much longer to recover from and have long lasting effects on your ankle stability.
The sooner you can be seen by your Podiatrist or Physio the better. When we waste a few days with the wrong management you are slowing down your recovery. Most people think injuries are a time based recovery, ie I have sustained a grade one ankle sprain therefore I will be back to sport in 2 weeks. This is partly true, injuries require healing and that takes time. However from our point of view your return to sport or activity is mostly based on ticking off certain criteria. For example can you raise onto your toes, can you stand on one leg, can you hop, can you run, etc. If you can’t do these things it doesn’t matter if your two weeks has passed, you are still not ready to return to activity. We then base our rehab on what you can and can’t do and aim to progress you on as quickly as possible.
Icing is great to help numb the area and therefore relieve pain. However compression and elevation are far more important to help decrease your inflammation. Swelling in the ankle is particularly hard to get rid of due to gravity, as the fluid has no chance to escape the area. Compression helps to increase the pressure and essentially push the fluid out and elevation allows gravity to assist the swelling to move out of the area. There is actually very limited scientific research to prove that icing has much effect on swelling!
Swelling management: you can see the effects of a compression bandage and elevation on the swelling of this ankle.
In the first 48-72 hours of your injury it is recommended to avoid anti inflammatories such as ibuprofen (Neurofen) and Voltaren. This is because the inflammation that occurs is your body’s response to injury and it actually brings special healing cells to the area that are beneficial for your recovery. This includes cells that remove debris and other cells that repair tissue. Therefore this early inflammation is actually a GOOD thing and taking anti inflammatories will be detrimental to this process (FYI this is true of any injury, not just ankle sprains).
The issue is when inflammation persists and essentially the fluid takes up room within your ankle joints and this can cause pressure and therefore additional pain. This is where the above advice for compression and elevation is key and at some stage after the first few days you may need to begin anti inflammatories. This should always be guided by a health care professional as anti inflammatories can commonly cause stomach lining irritation, which is not something to ignore!
If you need help with pain relief it is recommended to speak with your pharmacist or local Shepparton GP, however most people tolerate paracetamol (Panadol) and this has no known negative effect on your healing.
You may have noticed that everyone bruises to a different degree. For example some people just have to scratch their leg firmly and will bruise while others need a decent hit to bruise. This is related to each person’s clotting and other genetic factors. It can also be related to certain medication for example blood thinners and anti inflammatories can increase the amount of bleeding around an area and therefore the amount fo bruising that comes out. Therefore the amount of bruising that is evident in some ankle sprains doesn’t necessarily mean it is more severe than other injuries where there is minimal bruising. We take into account many factors when diagnosing the severity of the injury, bruising is taken into consideration but there is no hard and fast rule here.
A severe ankle sprain: minimal dark bruising, mostly yellow.
Although when in pain this is what we feel like doing, there is good evidence that early movement will help you to return to normal quicker. When you have sustained a severe injury or you have a lot of swelling you will require periods where you need to elevate your ankle. However if you are able to walk and weightbear this will be helpful. This is where it is important to visit your local Shepparton podiatrist or physiotherapist so we can help you determine what level of rest is required!
One of the biggest risk factors for future ankle sprain is previous ankle sprain. While those with mild ankle sprains will likely manage to get back to sport, the issue we commonly see is that the injury has caused a loss of range of motion, strength, balance or coordination on that side. Therefore you can understand how even though you have returned to sport that these deficiencies can result in subsequent ankle sprains and more time away from the sport that you love! With simple assessment and exercises we can get you on track to work on these deficiencies and therefore reduce your risk of future ankle injury!
Both ankle bracing and taping are thought to be just as effective in preventing ankle sprains and are highly recommended for those who have had an ankle injury and are playing sports such as netball, football, basketball, soccer etc. While some are resistant to taping or bracing, when comparing this to lengthy periods out of action should another ankle sprain occur, we know what we would chose!
The advantages to ankle braces is that you aren’t reliant on the person taping your ankle to tape it correctly or risk of tape cuts or allergic responses to tape (which is more common than you think). If you are paying for your own tape, bracing is also a more economical option as once you have bought 4-5 rolls of tape you have paid for your ankle brace. However football and soccer boots are too narrow for ankle braces so taping is often the only option in these sports. If you wear ankle braces and you are buying new shoes we highly recommend taking your ankle braces with you as you often need 0.5-1 size larger to allow for the ankle brace. We would also advise checking with your Physio or Podiatrist before purchasing an ankle brace as many braces don’t have the metal ‘stays’ built in on the sides and this a crucial component of an ankle brace that will actually prevent injury.
As a netball or footballer you may be one of those people where ~2 sprains/season is a given and you are well versed in your management. We do recommend these are still assessed for a number of reasons:
-recurrent sprains can result in chronic ankle instability, at some stage ankle reconstruction may need to be considered so that you don’t cause irreversible cartilage damage which can lead to osteoarthritis in later life. As we have worked closely with foot and ankle orthopaedic surgeons we can help you decipher when it is time to consider a surgical opinion
-some ankle sprains can result in a ‘high ankle sprain’ which is an injury to the syndesmosis, the joint between to the tibia and fibula. This is a much more serious injury and requires a different management to the average ankle sprain. It can often require surgery to prevent serious ankle instability. Our Shepparton physio and podiatrist can easily screen for this injury with clinical tests
-refer to myth #8, we are experts in finding your deficiencies post injury and providing you with a rehab plan to address this to reduce your risk of re-injury.
Distal syndesmosis joint = location of high ankle sprain.
Sophie Woodhouse
Physiotherapist Shepparton, GV Sportscare
Tom Davey
Podiatrist Shepparton, GV Sportscare
Image references:
X-ray: https://www.imageinterpretation.co.uk/ankle.php
Calf raise: https://www.popsugar.com.au/fitness/Ankle-Exercises-Do-Avoid-Sprains-Injuries-31086537?utm_medium=redirect&utm_campaign=US:AU&utm_source=www.google.com
Syndesmosis: https://www.academyofclinicalmassage.com/syndesmosis-sprains/
Ankle brace: https://www.djoglobal.com/products/donjoy/donjoy-stabilizing-pro-ankle-brace
Ankle sprain prevention: https://www.facebook.com/watch/?v=948001962331923
Watch our video introducing Shepparton’s Physio and Podiatry team, GV Sportscare and learn how we work together to get the best outcome for you!