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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:

Keep Exercising

keep exercising

As we get further into the start of 2020 we are often still thinking about turning over a new leaf or are just struggling to keep exercising. Should you wish to get healthier, shed a few pounds, need motivation or just want to improve your running we can certainly help you.

Our experienced msk team can advise you where you may potentially have weaknesses or asymmetries in your walking/running that could lead to potential injury. We are also able to use our Run3d gait analysis providing fantastic reports and guidance. Linking with our local sports shops (below), physiotherapists, and other health professionals we will put together a package for you. This package will get you to be where you want to be, whether limping or running your first sub- 20 minute 5K or just be able to get around the supermarket without in pain we can help you.

Running Events

We now starting the countdown towards some pretty major sporting and running events. One of the most participated in but also the most challenging of events is the London Marathon. Those running will be starting to increase their mileage over the next few months to be ready for the event on 26 April. As the mileage increases so does the impact upon your body so we will often advise runners who are starting to get some small levels of discomfort to get it checked out sooner rather than later. A small change to running style or footwear can make a big difference between something becoming mildly uncomfortable to becoming a full-blown injury that can put your place in your big race at doubt. A great local marathon is the Abingdon Marathon, which takes place in October.

Training Concerns

Should you be starting to get any little aches and pains beyond what you would normally expect them would certainly advise that you check out a few things. At Zest Podiatry we want to help you, to keep exercising.

Trainers

First of all check out your running shoes. Make sure they are giving you enough cushioning and support and are not looking worn out. If they are starting look a little bit worse for wear it may be a good time to start breaking in a new set. You’re unsure what sort of footwear you should be going for then we have a simple set of answers for you.

  • Comfort is key. You have to cover a lot of miles on your feet in trainers so something that is feeling a bit uncomfortable at mile two may be unbearably uncomfortable at mile 18 to make sure that you are happy with the shoes that you are running in.
  • Once you have got the shoe that you like and you are comfortable in would certainly recommend getting hold of 2 to 3 pairs if you are looking to wear them for your big event. The mileage that you are doing is to increase to over the next couple of months is certainly going to place incredible strain not only in your body, but also in your shoes. Last thing want to be doing in 2 to 3 weeks before your main event is having to look around for a new set of shoes because your other ones have become so worn they are not giving you the cushioning you need. We know how important it is to keep exercising when you are mid training.
  • The right shoe for the right job.With most events like the London Marathon being a road race we would certainly say look towards a set of good quality road running trainers for this. However should you be looking to complete your event on uneven surfaces you should certainly wear a slightly more structured supportive shoe like a trail shoe for this. This may mean that you have a set of trail shoes for your off-road runs as a road shoes that you’re looking to run in day-to-day but also for the main event.

Socks

  • If you buy shoes, buy socks. Good running socks at the singularly most undervalued bit of sporting equipment. We certainly recommend spending as much as you can on these.

Running Shops

Any good running shop can help you. We are fortunate to have great links and can recommend our friends in Oxford Up & Running, Fit to Run near Abingdon and Abingdon Sports in Abingdon town centre, all will be able to help you. They will be able to give you some good advice regarding footwear and socks to be used with the shoes.

If you have any doubts talk to the professionals like us at Zest Podiatry, we will help you keep exercising!

Start Exercising Today

walking

The festive period has long finished, the chocolates and shortbread biscuits are all eaten (well done!) and the plan of New Year resolutions is a distance past, fear not. Start exercising today, but not too much or too quickly as injuries can occur.

Start exercising slowly

When you are not used to exercising the challenges of a sudden increase in the level of activity can lead to injury which ultimately can dampen our aspirations, put them on hold but often knocks them dead in their tracks.

Tips to help you exercise

Activity

  • Should you start exercising and get a niggle or an injury as you increase your distance then it would be a good idea to get this checked out. We suggest that you speak to the professionals relating to the area of the body where you are having a problem. It is in your lower limb particularly your foot ankle or shin that it would be advantageous to come and see the team at Zest Podiatry for an MSK assessment. A quick check over can put your mind at ease or give you the information you need to manage or cure your discomfort. 
  • Start out slow. If you’re looking to start running easiest thing to do is to try a few brisk walks for 30 minutes or so each day for gradually increasing into a jog. Ramblers have a great website if you want to walk with others. If this is the first time you have taken up running would certainly advise you to do a little work on your core strength and stability which is very important when you are starting activity. Something like yoga, Pilates, or tai chi, can be a good start.

Footwear & hosiery

  • Pick the right shoes for the right job. You are looking to start running decide which surfaces you’re going to run on. The majority of training shoes are designed for road running however should you live in the countryside be wanting to go across uneven surfaces something like a trail shoe may be more advantageous in giving you more grip and support. You can also use trail shoes on the road so there is any doubt and always choose for the most rugged surface you plan to run on.
  • Ignore all the hype surrounding footwear. Shoes are important, don’t get me wrong, but sometimes we can get over focused upon brands, styles, and how much support the foot is likely to need. Don’t be taken into all of the gimmicks that are surrounding structures, motion control, anti-pronation, barefoot running style shoes. The bottom line is go to someone who knows what they’re doing and can give you impartial advice based on evidence. A good quality running shoe does not have to cost the earth and if you’re going to pick on one thing make it comfort, pick the shoe that feels the best.
  • Never underestimate the power of a good pair of socks. Socks that we choose to run in are almost as important as the shoes. Poor quality socks can cause rubs and blisters and prevent you getting out and about. Would certainly recommend that you buy 3 to 4 pairs of decent running socks although this will be potentially quite expensive as they can been nearly £10 a pair they will be the best £10 you’ve ever spent if you progress further in your running.

If you find that you are just not progressing as you would like to perhaps it would be a good idea to get some professional advice and some high quality gait analysis (run3D) and see how you can improve.. It is our job to keep you on your feet. So why wait till it hurts.

Run3D Post

gait lab

As a wise man once said there is gait analysis then there is Gait Analysis. Run3D is the latter.

Most running shops will offer a look at you running on the treadmill to help you choose you running shoes. But if you have a persistent injury or niggle that is not settling, or you would just like to improve your performance Run3D is for you.

Our MSK team at Zest can help with both runners and walkers to look at your control of your lower limbs and help you be your best or get you back out there doing what you love.

Run3D works by placing a series of markers on your legs and feet in very much the same way CGI characters in films are created in the studio. These markers allow us to plot your legs and joints in time and space using special cameras giving us a model of your walking or running. From this we can see where things are working well, or indeed not so well, and help you put things right.

Following the Run3D assessment we will create a custom report for you giving you all the information you need as well as an exercise plan or recommendations on how to improve your movement. From this we can work with you possibly providing orthoses, if indicated, to get you back to being your best.

Read our article .. It’s all about MSK

It’s all about MSK

MSK

MSK (Musculoskeletal) is the diagnosis and treatment of problems arising from the musculoskeletal system. This includes injuries and diseases affecting the muscles, bones and joints of the limbs and spine. Traditionally linked with biomechanics the MSK podiatrist is the “go-to” person for functional pain in the foot and ankle.

What is an MSK Podiatrist?

This is sometimes referred to as a Biomechanical Podiatrist and the two terms are often used interchangeably, so what is biomechanics? Biomechanics in its broadest sense is the application of mechanical principles to biological systems. Within the foot and lower leg the application of mechanical principles is vital in addressing pain within the musculoskeletal system.

At Zest we are trained in assessing the joints in the lower limb through our knowledge of biomechanics. By using this knowledge alongside our in-house diagnostic techniques, equipment we can offer a full musculoskeletal treatment plan.

Common MSK conditions we treat include:

  • plantar fasciitis
  • morton’s neuroma
  • achilles tendonopathy/tendonitis
  • other tendonopathy/tendonitis
  • osteoarthritis
  • painful flat feet
  • heel pain
  • joint pain
  • bursitis
  • big toe pain
  • ankle pain

What does an MSK assessment look like?

Assessment is a combination of assessing clients on the couch, standing on the floor and observing walking (gait analysis). Gait analysis is often assisted by video gait analysis technology, in clinic we use Run3D (external site of Run3D.co.uk).

The mixture of clinical examinations and ultrasound imaging are to aid diagnosis, and then advise on treatment options.

What are the treatment options?

A combination of MSK treatments can include:

  • footwear advice
  • exercise therapy
  • orthoses/insoles
  • taping
  • focus rehabilitation
  • injection therapy (including steroid injection)

#zestahp #proudtobeapod #oxford #podiatry

What is Podiatry?

musculoskeletal

Podiatrists are foot healthcare experts.

They are university trained to prevent, diagnose, treat and rehabilitate medical and surgical conditions of the feet and lower limbs. The College of Podiatry.

Podiatrists (formerly named Chiropodists) are the healthcare professionals responsible for delivering podiatry both in hospital and clinic settings. They study a degree course and are registered with the HCPC (Health Care Professions Council).

They deal with a broad range of conditions that affect the foot and ankle. Treatments include specialist treatments such as swift microwave verrucae therapy, sports podiatry, injection therapy, musculoskeletal and nail surgery.

Foot health provision is available on the NHS to those who long term conditions that affect their feet. Conditions may include Diabetes, Peripheral Arterial Disease and Rheumatoid Arthritis (NICE guidelines).

We have 3 full-time and 2 part-time podiatrists who are able to provide general podiatry alongside musculoskeletal. We treat those in pain, have reduced mobility or just want to improve aesthetics. Musculoskeletal podiatry includes the use of ultrasound imaging, injection therapy, extracorporeal shockwave therapy (ESWT), Run3D and orthoses.

#zestahp #podiatry #oxford #whywaittillithurts


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