1. Tell me about your job as a podiatrist, what does it involve?
Podiatry is the medical science that deals with the feet and lower limbs. It is primarily divided into three groups the first is general foot care which involves nails, skin, corns and calluses, warts etc.
The second is wound care which involves the treatment of ulcers and wounds in the lower limbs, offloading these wounds and managing the care of the area as part of a health care team and finally there is bio mechanics which studies the way in which bones, muscles tendons, ligaments and joints interact with each other.
Within each of these categorised there is also Sports Medicine, Gerentology, Pediatrics etc. We do basic surgery under local anaesthesia in the clinic, generally on toes and toe nails and occasionally deal with trauma to feet. We also take out our fair share of splinters! So basically... I'm a health practitioner of the lower limb.
2. How would someone know if they need to see a podiatrist?
Anyone with pain or discomfort in the lower limbs can see a podiatrist. From ingrown toe nails to heel pain, knee pain to corns and calluses and everything in between, we can treat and look after you. So I suppose if you have a pair of feet, you will need to see us at some stage!
3. Can orthotics go in any shoe?
Not any shoe.... Thongs and open backed sandals are a big ask but most shoes...yes. I have had Qantas stewardesses who have to wear high heels put them in their shoes for work and may other place them into small court shoes. Modern orthotics, using state of the art technology are very slim line and can be accommodated into most shoes. Those who prefer sandals, shoe manufacturers like Birkenstock and Merrel have thongs or sandals with built in arch support and are great for summer. Of course we can also easily fit them into runner, hiking boots, RMs Fashion boots, etc etc!
4. What's your view on light weight running shoes?
That depends on your definition of a light weight running shoe! Every car needs a different type of tyre. You don't put an all terrain 4WD tyre on a Toyota corolla.... It is just not done, is dangerous and can lead to an accident. Similarly, there are feet that will do well in a light weight shoe and there are feet that need more structure. A marathon runner's definition for a short run is different from those of us who jog once or twice a week.
The foot, the activity and the shoe have to be married together to achieve the outcome. It is always best to buy shoes from a reputable shop with staff trained to fit shoes properly to the foot in need.
5. What should you look for in a shoe for kids while their foot is growing and considering different ages, i.e. pre-school, infants (K-2) primary etc?
We are the only species on the planet (besides horses) that wear shoes. Nature has designed our feet to function without footwear at all. The environment which we have built and created is the reason that footwear has become necessary. Given this fact, I tend to be a big advocate of minimal footwear in toddler and pre-school ages. If the environment is a safe one the child's feet and muscles should be allowed to develop without the support of a shoe. After all nature has been doing this for a lot longer then we have!
School brings with it new challenges. The environment tends to be more structured and so the shoe also needs to become more structured. A good set of school shoes is essential to this. Many parents bring their kids in with $30 school shoes from Target or Big W with problems that could have been avoided with a more appropriate shoe. There is no shoe your child will spend more time in this year than the school shoe so I recommend brands like Ascent, Clarks and Startrite as the go to brands for structure and comfort.
My kids are always fitted to Ascents which I find wear very well and the kids report are very comfortable. If they don't need to be in a "school shoe" then there are plenty of black runners on the market from Asics, Mizuno, Brooks etc . I always use two tests when buying new shoes. The first test I put the tow of the show in one palm and the heel in my other palm and I compress the shoe horizontally. The only place the shoe should bend is in the forefoot at the toe joint. In the next test, I hold the shoe with the sole of the heel in my palm and my fingers extending forward. I then press the heel. The heel should not collapse if the show is a steady and stable shoe. If parents use these two tests when they buys kids shoes and they pass then generally it is a decent shoe.
6. Any other great advice?
The only other piece of advice i would add is that a running shoe should never ever see its 1st Birthday regardless of how much wear it gets. When you buy it, lift up the foot bed, and write the date in black Artline. You shouldn't still be in them when that date comes round again!
With good weather normally comes a reflection of your health and fitness goals, but do you really know if you are achieving them? We have discussed the point of setting SMART goals before so you can have a clear outline of where you are headed and then if you know you have reached the set goal.
But how are you measuring and tracking your progress? Here is a snap shot of what I personally do. I have multiple goals from strength, running specific and yes, body composition. I track and measure these in multiple forms.
My Garmin watch is perfect for monitoring speed progression in my running and tracks my distances accumulated and I can review this for fatigue across a workout. Data is saved in both my Garmin account and Strava and then reflected against the timelines set in my goals for achievement.
My diary tracks goals, hand written for connection to them and within this my girth measurements as part of my composition testing. I started doing girths after the birth of my first son and it has been amazing watching the changes in these contrasting to weight and body fat percentage. I use Tanita scales for tracking of weight and body fat percentage, which also reflects the changes in muscle density.
Everyone has a journey and also finds there path is not always a straight one. Key components to achieving your goals isn't always about just diet and exercise. Have you considered how much rest you are getting as the body heals and recovers when we rest (this is where your progress is made). High stress will also reduce your capacity to achieve your goals, reduction of activities that stress you and incorporation of deep breathing/relaxation is key to shift you out of a 'flight and fight' state to a calmer place. Finally a good supplementation regime to give your body all the goodies it needs to perform optimally from the inside out.
A good gut health program combined with all of the above strategies should place you in a good position for goal achievement. Happy planning and I would love to hear about your success stories!!
This article is from the BBC News website, it is a great read and gives some insight into the fitting in exercise across the week.
'We all know that exercise is good for us, but often struggle to do the 150 minutes of moderate level activity a week that's recommended. So what's the alternative, asks Michael Mosley.'
Lastly, if you are heading out in low light, be smart in your choice of colours, pick clothing with reflective paneling and grab yourself a light if needed.
The power of the mind is a wonderful assest, you here the saying 'Dream, Believe, Achieve' so often however have you taken the time to put this into action? I must admit that I didn't really see or understand the power of mindset until I had seen changes occuring in my life from the focus I had applied to achieving my dreams and focusing on them daily. No matter how big they are and even if they scare you (they are probably big enough and are really meaningful if they scare you!). Everyday believe you can achieve them, think of them daily and with this shift along with hard work you will figure out how to get there.
Take five minutes and enjoy this clip, this really cements the importance of mindset.
If you are looking for a little treat and don't want to have a large amount sitting around to tempt you later, you will love this one! This reminded me a little of a snickers bar with so much less sugar and preservatives. Unfortunately it was devoured before I thought to take a picture....next time 😊
Ingredients - makes 2 desserts
4 tsp coconut oil
4 tsp raw cacao
4 tsp pure maple syrup
4 tblsp natural peanut butter (100% peanuts nothing else)
3/4 tsp vanilla essence
Sprinkle of rock salt
Strawberries or similar for adding as a topping or omit completely.
Melt coconut oil and then mix in cacao, maple syrup, vanilla and salt. Finally add in the peanut butter and mix well till combined. Place in a serving dish if you are going to top with berries or alternatively a small tray if you want to cut and serve as small pieces. Place in the freezer to set for approximately 10min, top with berries, serve and enjoy!
I started making this after I wanted to allow our boys to enjoy a dessert that wasn't sugar ladened. They absolutely love strawberries, we use around 4 punnets of strawberries a week. Luckily for this dessert I can have some on hand all the time with frozen strawberries. I will admit I haven't measured anything in quantities, yet it is so simple I don't think you need to.
Cream (full fat, light, lactose free or coconut) - what ever your taste buds and tummy desire!
Place your frozen strawberries in a blender and pulse till they are broken into little pieces. Poor in a small amount of cream and blend well, taste and add more cream until you are at the flavour you desire.
Experiment and enjoy, you can substitute in any time of fruit or a combination.. A great option for your occasional treat.
While on a webinar tonight with a great group of people looking to map out and plan their goals for the next 90 days the question was asked, is it best to eat before an early morning workout or not? I personally feel better performance outcomes if I eat prior to an early morning workout, what I choose to eat is based on what feels good at that time of the morning, is quick and also does not repeat during the workout. In saying this I do sometimes exercise without having eaten, gee I get hungry during and can't wait for breakie when I am done! Food choices prior to, well this is not full meal, just something to get the engine started so to speak. This topic did get me think, so I went on the search for some literature on the topic. Here is a link to the article that discusses the outcome in regards to weight loss when consuming a meal prior to your early morning workout.
Exercising Fasting or Fed to Enhance Fat Loss? Influence of Food Intake on Respiratory Ratio and Excess Postexercise Oxygen Consumption After a Bout of Endurance Training' by Paoli, Marcolin, Zonin, Neri, Sivieri, and Pacelli (2011)
Sometimes getting started can be the biggest battle. If you said yes to this, then you should join in on the Webinar this Thursday the 23rd of July 2015 at 8.30pm to get the tips and practical advice to get started and exercise regular. In this 60 minute webinar we will also do a 90 day planning to achieve your goals. Register NOW; http://www.anymeeting.com/PIID=EC50DF82844B3B
I am a lover of running and for work I mentor and encourage people to make the most of their health and help them to achieve their goals.