The sun is shining, the birds are chirping and the magpies have settled, it’s time to dust off the runners and get ready for another stellar running season!
Running season for most, typically starts around October and will go through until March. It is during this time, as Podiatrists we see a spike in soft tissue related injuries – WHICH ARE PREVENTABLE!
Soft tissue injuries are typically multifactorial, meaning multiple reasons contribute to why the injury has occurred. As health professionals with extensive training we understand and address the causative factors that relate to your injury, thus helping you in both the short term while also reducing your risk of the same injury recurring in the future.
Here are our top tips for being proactive in reducing your risk of injury this running season.
How old are your runners? Manufacturers will say that the lifespan of a pair of runners is 600-800 km. If you’re unsure – best to update.
Do your runners suit your biomechanics? Every pair of runners on the market will influence your biomechanics in either a positive or negative way. Barefoot, minimalist, pronation controlling, zero drop, maximalist... are these terms new to you? If so your runners should be fitted by a specialist who understands lower limb biomechanics and how a shoe can influence it.
What shoes do you wear on a daily basis? Typically we spend 40+ hours in our day-day shoes and comparatively only 3-5 hours in our runners. Poor footwear day-day can lead to excessive fatigue in your lower limb soft tissues, so that when you do go for a run, your muscles are already fatigued to begin with and cannot give 100%. This increases the chance of injuries developing.
Do you have any niggling injuries carrying over from past running seasons? A lot of runners often begin the running season without addressing any niggles from the season before. A rest over winter often doesn’t cure these symptoms and sore muscles are often the sign of weak muscles. See a Health Professional and spring in to your running season niggle free!
Have you got your training program sorted? Are you incorporating progressive overload and allowing for adaptation time? A proper training program is one of the simplest ways to reduce your risk of injury this season. Many runners believe that they could run 10km ‘easily’ and with 4 months off do the same. Don’t make that mistake. Start off small and build slowly and progressively, seek a Health Professional or running coaches advice for tips and tricks if uncertain.
What is it? Falknor's Dry Needling is a surgical procedure in which the wart (verruca) is punctured with a sterile needle repetitively producing bleeding and stimulation of the body’s immune system to recognise and respond to the Human Papilloma Virus.
Is it painful? This procedure is performed under local anaesthetic blocking pain. Anaesthetic action typically lasts one hour although patients report post operative pain experienced is very low.
What is the advantage of this procedure? There are many wart treatment options although the results are mixed, the treatments are often painful and they often require several consultations. Wart needling is an effective treatment, often working following the first treatment. Protective dressings can be removed within one-to-three days post procedure permitting return to regular duties. A review consult is held eight weeks post procedure to assess treatment success.
Risks and complications of the procedure? Although carried out with due care the possible complications of this and any procedure involving injections include infection, bleeding, bruising or an unexpected reaction to the anaesthetic. Strict surgical procedure ensuring sterility are undertaken to ensure risk of complication is minimal.
If it does not work, what are my options? The treatment is typically repeated for a second session, on review after the second wart needling session if a positive outcome is not achieved alternate treatments are considered.
Will I need to take a pain killer afterwards? These are generally not necessary and anti-inflammatories should be avoided as this can reduce the body’s immune response and therefore success of the treatment.
How successful is the treatment? Warts are a notorious source of frustration for both practitioners and patients alike, as no single treatment is completely effective for all patients. Studies indicate Falknor's Dry Needling is 70% successful in the treatment of persistent warts and offers a high level of treatment efficacy compared to alternate therapies.
Our Podiatrist is experienced in the Falknor's Wart Needling procedure in the treatment of persistent warts, for further information book online or phone 02 5926 3806
Warts (verrucae) are lumpy growths caused by human papilloma virus infection of the epithelial (skin) cells. Warts seen on the feet are typically mosaic or plantar wart variations which are often resistant to topical Pharmacy preparations. Mosaic warts appear as a group of tightly clustered warts typically affecting the hands and soles of the feet. Plantar warts look like hard bumps and are often misdiagnosed as corns, they may have tiny black dots within them (as pictured) and typically affect the soles of the feet.
Warts are common, particularly during childhood with studies indicating up to one in five children have warts and that children aged 12 to 16 years are most commonly affected. Anyone can develop warts, factors that increase risk include:
Warts are a notorious source of frustration for both practitioners and patients alike, as no single treatment is completely effective for all patients. At Peak Performance Podiatry we only offer treatments with a strong evidence base indicating high levels treatment efficacy including:
CAUTION: If you have diabetes or a weakened immune system (for example, HIV) and have developed plantar warts, speak to your Podiatrist before undertaking any type of treatment. DO NOT attempt to remove a wart yourself by burning, cutting, tearing, picking, or any other method.
Every year when the cold hits we see a worrying increase of feet suffering from chilblains particularly on the toes.
Chilblains are an uncomfortable and often painful skin condition that occur as a reaction to cold temperatures. Symptoms typically include a burning or itching sensation, swelling or colour change from pale pink to red or dark blue in the affected areas. In more severe cases the surface of the skin may break and sores or blisters can develop. Chilblains rarely cause permanent damage but they are uncomfortable and do require treatment to prevent ulcers and/or infection. If you suffer recurrent or chronic chilblains you should discuss this with your Podiatrist or General Practitioner.
Factors that increase risk of chilblains include:
To prevent chilblains:
At Peak Performance Podiatry, our Podiatrist Evan is experienced in assessment and treatment of Chilblains. For further information book online or phone 02 5926 3806.
The Pod Blog
Our Podiatry Blog is here to help you stay up to date with preventive foot care tips and tricks, the latest in evidence based treatments, footwear trends and how you can self manage common conditions affecting the feet and lower limbs.
Evan Feather [BPodMed]