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What is a Triage Call?

triage call

At Zest Podiatry & Physio a triage call is a complementary telephone call lasting up to 10 minutes. It is with one of the clinicians to confirm your issues and discuss what appointment is suitable for you. You can book this directly online.

Why do we do this?

During your triage call and due to the complex nature of musculoskeletal (MSK) conditions, we have found that occasionally an MSK appointment is not best suited to your needs. If this is the case then we shall signpost appropriately. 

If the MSK appointment is the correct pathway then we will use this opportunity to gather further information about your problem or concern.

Please note that this telephone call is not an online consultation and treatment advice will not be given.

What information do we ask ?

We will ask you to complete medical history before but we shall discuss:

  1. Your main problem or concern
  2. A history about the problem, including previous treatments
  3. Your current activity and fitness levels
  4. Your aims from the treatment

Do you do a triage call for sports massage?

Yes we triage for sports massage to ensure that it is an appropriate appointment for you. We do this for new or current clients. Our rehabilitation specialist is Olivia, and she will contact you.

What appointments offer a triage call?

Make Your Appointment Today

To book an appointment with Zest Podiatry & Physio please book online or contact us direct for further details.

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What is Sports Massage?

Sports massage is a form of targeted soft tissue therapy that uses a range of techniques to help:

  • keep us moving
  • relax the body
  • relieve muscular tension
  • break down soft tissue adhesions
  • reduce pain

Who is it appropriate for?

Sports massage is great for anyone that exercises regularly, but you do not have to be sporty to have one. It is also an ideal treatment for anyone that has tight muscles.

When should you have a sports massage? 

  • It is often used pre event to warm muscles
  • Post event to speed up recovery by assisting lymphatic drainage
  • Or as part of a training programme to help improve performance

What does Sports massage do?

There are 5 key areas that sports massage can help

  1. By reducing muscle soreness (DOMS) that can occur after intense or new exercise. DOMS occurs because the a build up in lactic acid within the body during exercise. A sports massage can help to flush out after exercise.
  2. By relieving pain caused by muscle tension and stiffness. It relieves muscle tension, spasm and stiffness which all contribute to feeling pain. Pain impulses run towards the spinal cord and up to the brain. Massage can interrupt pain signals by sending other signals along the same nerves, triggering the release of endorphins, serotonin and dopamine. These all have a positive and relaxing effect on the body.
  3. By assisting the recovery process after an injury. When the body is injured, such as a sprain or torn muscle, scar tissue forms as part of the healing process. Sports massage helps to break down scar tissue and promote healing through increasing blood circulation. This helps because increased blood circulation will deliver more oxygen and nutrients to the tissue which in turn helps to repair the damage. 
  4. By increasing flexibility within the body, which is important to everybody. It can help maintain flexibility by releasing tight muscles, increasing blood circulation and stretching tissue fibers. By maximising athletic performance. Sports massage helps the body recover after exercise, serves as injury prevention, psychologically prepares the mental state and increases muscle movement ready for exercise. Receiving a sports massage helps people’s participation in sport by allowing exercisers to train more frequently therefore achieving higher levels of performance.
  5. By helping prevent injury. We know that exercise and physical work can build tension in the muscles which lead to stresses on the joints and soft tissues. Sports massage can help alleviate this muscle tension as well as restore balance and maintain good function which ensures we can continue with our day to day lives and training.

Previous article in the series: What is Exercise Rehab?

Reference: https://www.physio.co.uk/treatments/massage/when-can-massage-help/index.php

Make Your Appointment Today

To book this specialist appointment with Zest Podiatry & Physio please contact us for further details.

Contact us

What is Exercise Rehab?

exercise rehab

Exercise rehab is an individually tailored set of exercises to help patients recover from injury without limitations on what they are able to do.

When working with athletes, exercise rehabilitation plays a key role in maintaining fitness. This helps avoid global deconditioning, thus not reducing the ability to return to sport.  While many patients may not view themselves as athletes, our aim is to help you recover in the shortest time possible with minimal risk of re-injury. 

The 5 main stages of exercise rehab

  1. Resting the injury. This reduces pain and allows the body to heal. Physio and manual treatments may help in reducing swelling and maintaining mobility.
  2. Restoring the range of motion. It’s important to start moving as soon as possible with low impact work and stretching, this will also help avoid inflammation which can slow rehabilitation.
  3. Rebuilding strength. This is a gradual process. Start with bodyweight exercises and progress to using light weights, being careful not to overload and cause re-injury. 
  4. Recover function. Injuries reduce our ability to move as we normally would. Exercise at this stage focuses on improving mobility, flexibility, stability and coordination.
  5. Return to “normal”. Having followed steps 1-4, day to day tasks should be achievable and pain free. Continued exercise will help to prevent future injury. 

Exercise rehab can include a wide range training methods. Here at Zest Podiatry & Physio we use active movement, dynamic stretching, and strengthening exercises using therabands and body weight.  Each exercise plan is unique and dependent on the needs of the client’s condition and findings during their initial MSK assessment. We work closely with the team at Run3D to deliver fantastic rehab programs to all our clients that have the Run3D assessment.

We are here to support you through your recovery, and our Rehab Specialist Liv, will work with you to keep you motivated and ensure you get the best results.

Thought about sports massage?

Make Your Appointment Today

To book this specialist appointment with Zest Podiatry & Physio please contact us for further details.

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Lets heal heel pain

heel pain

Heel pain can be very distressing and can stop you enjoying life or taking part in active pursuits. Here are some recommended at home tips from us and lets heal heel pain.

What can you do to help yourself

  1. Footwear review/change – wear footwear that is suited for the activity you are doing and be mindful to choose footwear that supports the length, breadth and form of the foot. Footwear that has inbuild support under the arch is good and with fastenings that can be adjusted such as laces. 
  2. Icing the heel 3 times a day can be beneficial as an analgesic. Although most heel conditions are not due to inflammatory causes so icing is used as a therapy to reduce swelling.
  3. Wearing an orthotic with a supportive heel cup and supportive heel cushion may be beneficial.
  4. Simple stretching programmes – calf muscles and the big toe complex.
  5. Taping the heel.
  6. Modify activity to reduce load onto heel or change to non weight bearing activities – cycling/swimming.
  7. Weight loss.

Not easing? Lets get professional help and lets heal heel pain.

What is a podiatrist?

A podiatrist is an expert in the lower limb, especially the foot and ankle. They are degree trained and can diagnose, treat and improve pain, form and function.

A podiatrist is to feet what a dentist is to teeth

What can a podiatrist do for heel pain

Podiatrists can clinically diagnose the structures involved with the heel pain, and if necessary facilitate further diagnostic tests.

They can build a treatment plan with patients which would typically involve taping, stretching and strengthening exercises, orthotics, shockwave therapy, steroid injection therapy, night splints.

Make Your Appointment Today

To book an appointment with Zest Podiatry & Physio please book online or contact us direct for further details.

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What is heel pain?

Are you or someone you know suffering with heel pain? Scared to take that first step in the morning or has it stopped you from enjoying walking and sports.

If you have heel pain you are in the company of many people who have foot pain, accounting for many visits to healthcare professionals – including podiatrists, physios and GPs. It is the most common foot disorder encountered by podiatrists (college of podiatry).

Who gets heel pain

Young children can get heel pain especially those who are active and sporty. Adults who enjoy running and high impact sports can get heel pain. Adults whose occupations require them to be on their feet for long periods are susceptible. As we age, the soft tissue within the heel can degenerate leading to heel pain.

What is the structure within the heel that can be injured

The heel consists of bone (calcaneus) and soft tissue structures that attach to the bone including tendons, fascia, ligament.

The foot is a key structure for walking and running and whilst it is very well designed to withstand such load, it can suffer from over -use, overload or degeneration. 

Causes of heel pain or injury

Degeneration of the soft tissue is the most common cause and in particular, Plantar heel Pain syndrome PHPS (commonly known as Plantar Fasciitis) especially amongst runners and those who stand for long periods at work.

Are you a runner?

PHPS is a degenerative condition rather than an inflammatory condition, and affects 10% of the population and 15% of all foot related complaints being seen by medical staff. 10% of all runners experience plantar pain and most common in those who run long distances.

Some of the common conditions include

  • PHPS
  • Baxter’s Nerve
  • Heel spur
  • Tarsal Tunnel Syndrome
  • Fat Pad Contusion
  • Distal Tear
  • Tibialis Posterior Dysfunction

How can we help

Treatment from a podiatrist will be tailor-made for each patient but likely to include advice, taping, stretching and strengthening exercises, orthotics, shockwave therapy, steroid injection therapy, night splints.

Make Your Appointment Today

To book an appointment with Zest Podiatry & Physio please book online or contact us direct for further details.

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Keep running

keep running

Are you running, we want to help you continue.

At Zest Podiatry & Physio we enjoy running and want to help you to start or continue running. We have decided to make 2021 a focus in the clinic for runners. You will find lots of useful information in online runners section.

1. Set yourself some running goals.

Setting your running goals is invaluable as they act an impetus to get started but also help to keep you motivated too.

Goals need to be part of a plan, as this allows you to break the challenge into manageable chunks, increasing your likelihood of success (and enjoyment!). Examples of a running plan include:

  • Download the running app
  • Get started ‘take that first step’
  • more in running goals

2. Remaining motivated.

It is easy to have an initial boost of energy when taking up a new activity or during certain times of the year such as January. Below are a few ways to maintain your motivation, read How do I remain motivated?

  • Set yourself a goal, based on emotion
  • Make it a habit
  • Join a club
  • Keep a diary

3. Focus on your health benefits.

Health benefits of running include reducing your risk of heart disease and stroke, boosting self-esteem and reducing your risk of Alzheimer’s disease. It can help you to live longer and healthier. There are huge benefits on the mind, body and lifestyle, find out more at Health Benefits.

4. What will Run3D do for you?

Run3D helps you move better. It can reduce injuries, assist you to run faster and feel better with its 3D Gait analysis. Click here to see how it can help you Run3D.

Not started yet – thinking about running?

1. Why should you start running.

There are many reasons why you would choose running as your activity.

  • It is free.
  • Running can be done anywhere.
  • it burns more calories than any other mainstream exercise.
  • Go to section Thinking about running?

2. Do you need special kit?

What do you really need as a a runner, how to get started, and how to enjoy it.  I’m new to running, what do I need?

Check out our Runners Section

Interested in running, are you a runner, please take a look at our new section in 2021 all for runners.

Runners Section  Contact us Online Booking

online runners section study References:

Have you seen our new online runners section?

online runners section

At Zest Podiatry & Physio we hall have a keen interested in running. We have decided to make 2021 a focus in the clinic for runners. Launched in January 2021 our new online runners section will continue to grow through the year. As of January we have the following information.

Online runners section includes:

1. Are you thinking about running?

There are many reasons why you would choose running as your activity.

  • Running can be done anywhere.
  • it burns more calories than any other mainstream exercise.
  • It is free.
  • Go to section Thinking about running?

2. The health benefits from running in our online runners section.

Health benefits of running include reducing your risk of heart disease and stroke, boosting self-esteem and reducing your risk of Alzheimer’s disease. It can help you to live longer and healthier. There are huge benefits on the mind, body and lifestyle, find out more at Health Benefits.

3. Remaining motivated.

It is easy to have an initial boost of energy when taking up a new activity or during certain times of the year such as January. Below are a few ways to maintain your motivation, read How do I remain motivated?

  • Set yourself a goal, based on emotion
  • Make it a habit
  • Join a club
  • Keep a diary

4. Help, I’m a new runner.

What do you really need as a a runner, how to get started, and how to enjoy it.  I’m new to running, what do I need?

5. Tell me more about Run3D

Run3D helps you move better. It can reduce injuries, assist you to run faster and feel better with its 3D Gait analysis. Click here to see how it can help you Run3D.

6. Lastly in our online runners section is a first description of a local marathon

The first in our section on marathons is the Abingdon marathon, based in South Oxfordshire.  The course is mainly flat, great for first-time marathoners, and those chasing personal bests. As a business supporter of this marathon we felt it appropriate to start here.

Runners Section  Contact us Online Booking

online runners section study References:

Podiatrist versus chiropodist

What is the difference between a podiatrist and a chiropodist?

Podiatrist versus chiropodist. Podiatry is the modern name for a Chiropodist, but with a few differences.

When did Podiatry become the new term?

Podiatry became the new term in 1993, in the UK. It was to ensure that the UK was in line with podiatry across the world.

What training do Podiatrists undergo?

All students training since 2005 have undertaken a 3 year BSc degree at university. Degree education has given podiatrists the skills to diagnose and treat conditions of the feet and lower limb. We are known as foot and ankle specialists.

Podiatrists are allowed to access, use and supply certain drugs. These include local anaesthetic, antibiotics and corticosteroids to broaden their treatment remit and skills.

Would you like a career in podiatry?

If you are interested in a career in podiatry, please check out a career in podiatry.

Podiatrist versus chiropodist

Chiropodist as a term is commonly used by the general public but less so be health professionals, we are podiatrists. Podiatry comes under the allied health professionals.

What is the scope of practice for a podiatrist?

The treatments that podiatrists offer range from nail cutting and nail surgery to sports injury through and injection therapy.

Training includes in depth knowledge of anatomy, physiology and the skills in treating conditions.

Podiatrists regularly use high tech kit to aid diagnosis and treatment. Such as ultrasound to see images of soft tissue and dermatoscopes to diagnose skin conditions.

Shockwave therapy is used for sports injury, microwave therapy for verrucae, 3D camera imaging for detailed gait analysis.  

Extended scope of practice for podiatrists

Podiatrists can become further skilled in podiatric surgery, research and forensic science, to name a few. Specific masters degree courses are available.

Dentists treat the mouth and teeth. Podiatrists treat the foot and lower limb.

Where can podiatrists work?

Private practices see patients with all foot and ankle conditions.

Podiatrists work both in the NHS and in private practice to cater for all patients’ needs.

It is recommended by NICE the podiatrists manage footcare of long term conditions. These conditions include diabetes, peripheral arterial disease and rheumatoid arthritis should be available on the NHS.

Podiatrist versus chiropodist

Christmas Newsletter 2020

Christmas 2020 What a year!

Celebrate & support local business with us.

As we write this piece we reflect on a first year that none of us could have predicted.

Victoria North & Brenda Rogers. Directors & Podiatrists.

We opened our doors in late September 2019 and welcomed lots of familiar, and new, faces to our new clinic. We were very proud of what we have achieved to get the new clinic open and we were delighted to receive such encouragement and loyalty from our patients.

After a flurry of excitement, an introduction to new staff and lots of new treatments, we were rudely interrupted by a global crisis. Along with the rest of the nation, we closed our doors on 23 March not knowing the next steps were and certainly not knowing how we would all fare.

For those of you who know Victoria and Brenda, will know that we are not good at sitting back and certainly not in a crisis. With our doors closed but skills aplenty we signed up to our local NHS to help in whatever way we could.

Victoria joined the NHS to help fill the gap with high risk podiatry patients in the community and Brenda worked in both the community hospital and a local dementia care home. Never has so much plastic been worn in such hot conditions but our struggles were few compared to so many others.

Covid19 is still a threat but we are so pleased to have been allowed to reopen our doors at the end of June. Those of you who have been in, know about our strict infection control guidelines and the new measures that we have had to put in place to keep everyone safe.

So forgive us that we no longer allow our patients to wait in a relaxed reception areas reading glossy magazine whilst sipping a hot drink but as I am sure you will agree, keeping you safe is our priority. Full details of our new clinic arrangement.

With regards to treatments, we are able to offer a normal podiatry service, we are still doing nail surgery and verruca surgery/treatments. Edward, our MSK podiatrist is able to full MSK assessments whilst offering steroid injection therapy, shockwave and 3D gait analysis.


Christmas Dinner Drink recommendations for Christmas 2020

Edward Henstridge – MSK Podiatrist

Oh God Christmas!! Comes exclamation when the decorations had to be taken down from the loft. All my life I’ve suffered from a December birthday so the thought of having to decorate the house in November makes me shudder. Bah humbug!

You might exclaim you need a bit of cheer this time particularly this year. And I can’t help but agree. The looks on my children’s faces as the boxes come down from the loft is superb, I must admit I’m getting quite excited myself despite the changes we’ve had to make over this last year. Less on my mind are the material things are Christmas and more in my mind are taking time out with my family and hopefully getting the chance to see our friends. I do hope my parents and brother make it over to us. Perhaps even sneak out to the pub for a beer. Though I’m not sure they will be open. 

It’s usually my responsibility to prepare the Christmas menu and when the Christmas decorations come down from the loft, I like to start thinking about the food we are going to have on the build-up to and on Christmas day. 

Wine …

One of things I do really get excited about is the wine that we are going to have, I start looking at the options available to combine with my Christmas menu. All my adult life I have been a beer drinker and only recently I’ve made attempts to try and educate myself about wines and matching them with food. So, when I do start to think about the Christmas menu naturally, I start to think about what we can have a drink with. Traditionally Christmas morning, once the presents started to be opened the wife and I might try and sneak a glass of something bubbly. This year we had to be a little more economical so instead of bottles of champagne we were trying different types of Prosecco and Cava I must admit in many cases I prefer them. 

I have a Cava from Funambul squirrelled away and I think that will be our treat in the morning.

Starter

As a starter on Christmas day I have a cold starter of smoked fish with some nice fresh bread and butter to attend to go for a white wine with this this year I’ve the Chardonnay by the name Bread and Butter which is a rich but refreshing wine from California. It’s also one that you can drink through into the main course if you desire. 

Dinner

For Christmas we usually have turkey with all the trimmings particular pigs in blankets which are my own personal favourite. My wife likes white wine so she will often carry on with the Chardonnay we had from the starter but myself and my dad will tend to move on to red. We tend to prefer something Italian which is a bit smoother. In the past, as it is Christmas, I have had a Banfi Brunello di Molalcino, I could drink that all day but is a wine for a special occasion, this year we are going to southern Italy around the heel (no pun intended) with a Primitivo from Puglia or possible a new world Grenache.

Dessert

Pudding this year will be a Pavlova for the children and Christmas pudding for the adults. Although at this stage you may not feel like very much more to drink I think I would offer up a Pedro Ximenez sherry. Great with Christmas pudding it is silky smooth and like drinking liquid raisins. It is something you can open and have a glass and keep coming back to it over the new year. A great winter warmer.

Beer

Beer wise I tend to prefer light ales so would suggest you try XT, the brewery in Thame, XT1 is excellent and really hits the spot for me. If you like something a little darker than Roasted Nuts from Rebellion Brewery in Marlow is a good ale.


Helping the homeless & vulnerable in Oxford this winter – It’s going to be PANTS this Christmas is the campaign for 2020. Building on the SOX APPEAL campaign from 2019, we are supporting The Gatehouse again this year, in even harder circumstances.

Christmas shopping? Buy an extra gift this year!

This year we would love PANTS as well as SOCKS. We would also welcome POTS of noodles, pasta or similar. Due to COVID clients are unable to access all centres and food and drink needs to be in takeaway containers. Gifts can be dropped into the clinic, please call to arrange drop off.


Merry Miller Recipe – starter for Christmas 2020

Chloë North – Apprentice Chef – The Merry Miller

Mini Yorkshire puddings with beef and béarnaise sauce

20-25 mins

Ingredients:

For the Yorkshire puddings
  • 1 cup flour
  • 1 cup milk
  • 1 cup eggs
  • Vegetable oil
For the filling
  • Beef fillet
For the Béarnaise sauce
  • White wine vinegar
  • Lemon
  • Sprig tarragon
  • 1 Shallot
  • Egg yolks
  • Butter (clarified)

Method:

  1. Preheat the oven (fan) to 180 degrees.
  2. Mix the flour, eggs and milk together, leave to rest while you cook the meat.
  3. Cut the beef fillet into smaller pieces, wrap cling film around and leave in fridge to hold its shape. 
  4. Place oil in the muffin tray and heat up in oven, once heated pour a little of the pudding mix into each muffin hole. 
  5. Cook this for 8 – 10 minutes or until golden brown. 
  6. Sear the meat in a hot pan until medium rare or however you desire.
  7. To clarify the butter you need to heat it in a pan till foaming, then remove off heat and leave to stand until the white solids float to the bottom.
  8. Place the butter through a sieve to remove the lumps.
  9. Chop the shallots and tarragon and heat gently in the vinegar, keep seasoning to taste and continue to heat until it starts to reduce.
  10. Strain this and set it aside, but do not pour the vinegar away.
  11. Lightly beat the egg yolks and cooled vinegar, ensuring to not go too fast or you can scramble the eggs adding a little bit of lemon juice to this.
  12. Pout mixture into bowl and suspend over a pan of hot water, whisk constantly until the mixture thickens.
  13. Remove from heat and carefully fold the butter into the mix, until the mixture is thick and smooth. Fold in some chopped tarragon leaves and season to taste with salt and pepper.
  14. To serve place beef onto the Yorkshire puddings and dress with béarnaise sauce, reheat in the oven for 1 – 2 minutes.

Lockdown has been tough on everyone, in the summer it was easier to get outside to be active. The last month has been dark and dreary, with indoor and outdoor gyms closed it has been difficult to find a safe space to exercise.

Leah’s Fitness At The Farm is now back open for business and the farm offers a wonderful place to get outdoors in the fresh air and start enjoying exercise again. Leah is all about encouraging people to find the joy in movement. It doesn’t matter what your level of fitness or experience is, everyone is welcome at her Circuits classes.

Check out her timetable and book your first class for free using the code FITFREE2020

Fitness At The Farm – Leah MacLean

Zest Christmas Ideas
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Chilblains or covid?

Chilblains or covid – are they that similar?

Chilblains present as small, itchy red/purple swellings on the skin which can cause cracking ulceration, exposing the skin to risk of infection. The skin can feel like it is burning and may be painful to touch. Covid toe is when patients who have the covid 19 virus present with a similar presentation and treatment.

Where do they occur?

Chilblains typically affect the smaller toes and areas of foot pressure such as a bunion but also occur on fingers, face and ear lobes.

What is a chilblain?

A chilblain (also called pernio) is where a tiny blood vessels under the skin has leaked into the surrounding tissue. The blood vessel constricts under cold conditions reducing the flow of blood to the area. They can hurt.

How do I get them?

You can get chilblains if you have rapid changes in temperature from cold to hot. This can occur though use of hot water bottles, exposure to extreme in temperature such as heaters and open fires, or cold leisure activities like skiing.

Who gets chilblains?

In the UK 10% get chilblains during their life. Chilblains are more prevalent in people with poor circulation and existing health conditions i.e anaemia.

Seasonally in damp, cold winters when temperatures drop to freezing or below, is when people are most at risk especially young children and older adults. Those who are homeless and vulnerable are at risk of this condition as are adults who work outside in cold damp conditions.

Chilblains or covid – what do they look like?

Chilblains are similar to Raynaud’s condition where extremities , in response to cold, become white in colour due to the vessels constricting thin as the vessels dilate the skin becomes red and very painful with numbness and tingling.

Chilblain like symptoms are now being seen in patients with patients who have had Covid 19, but the remarkable aspect is that they are commonly presented in children and young adults.

The symptoms typically appear 12 days after infection from Covid 19 and occur rapidly. For those patients with Long Covid, Covid toe has been seen to last up to 130 days or more. 

Treatments available?

If you have chilblains symptoms:

  • dry skin: creams containing camphor or local anaesthetic such as Balmosa can be used to prevent further symptoms.
  • itchy skin: avoid scratching and use calamine to calm the irritation.
  • broken skin: cover the wound and have it checked by the podiatrist or nurse as soon as possible especially if the patient has Diabetes or Peripheral Vascular Disease.

How do I prevent it?

The best way to prevent chilblains is to keep the extremities warm and dry. This can be achieved by:

  • wearing 2 pairs of thin socks rather than one pair of tic socks.
  • Shoes can be lined with an insole to reflect the cold from the ground and sheepskin can be used to insulate the foot too.
  • Avoid walking on cold floors without shoes or slippers.
  • Regular exercise helps circulation.
  • Stop smoking.
  • Eat a well balanced diet.

Once the feet become cold and symptoms occur, avoid warming them too quickly in front of a heater or open fire, as this will dilate the vessels too quickly and pain will occur as a result.

How long do chilblains last for?

Chilblains last for 7-14 days and any complications such as ulceration or deterioration, can be treated by a podiatrist or nurse.

If you are concerned or worried please contact us, as podiatrists we are able to help.

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