fbpx

Runners

What is a Triage Call?

by
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.

Online Booking   Contact us

What is Sports Massage?

by

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?

by
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.

Contact us

Lets heal heel pain

by
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.

Online Booking   Contact us

What is heel pain?

by

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.

Online Booking   Contact us

Keep running

by
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:

Call Now Button01865236050