Category: Foot Care Tips

After more than 20 years as a podiatrist, I’ve seen many sad, neglected and abused feet – so here are my top 10 foot health tips – your essential guide to basic foot care!

Why am I providing these Foot Health Tips?

As a podiatrist and foot care professional, I know that these basic foot care tips are the best recipe for happy feet … and ankles … and knees … and legs … and hips … and back … and so on!

Perhaps you remember the old song:

Your foot bone’s connected to your ankle bone;
your ankle bone’s connected to your knee bone;
your knee bone’s connected to your thigh bone;
your thigh bone’s connected to your hip bone … etc

In fact, your feet aren’t just connected, they bear the weight of the rest of your body.

This is why foot problems can impact areas further up the skeletal and muscular system, such as your knees, hips, back, etc. If your feet are sore, your body will compensate and place undue strain on other areas.

Sad, neglected and abused feet may contribute to unnecessary pain and suffering, so here are my top ten tips to promote foot health and hygiene, for all the family!

10 Basic Foot Care Tips

1 – Wash your feet every day with soapy warm water.

You don’t have to soak them; just give them a couple of minutes’ wash. Make sure you dry well between the toes to prevent infection, which is particularly important with our Brisbane climate. With all that heat and humidity, moisture trapped between the toes provides the perfect breeding ground for bacteria and infection.

2 – Cut your toe nails straight across.

Don’t go down at the edges, or you run the risk of ingrown toenails.

3 – Moisturise your feet regularly.

I recommend using a good quality cream such as sorbolene with Vitamin E. Tea tree oil is also great, as it has anti-fungal as well as moisturising properties.

4 – Remove dry dead skin.

Tackle rough and cracked heels, calluses, or any other patches of dry dead skin, with a pumice stone or similar.

5 – Limit wearing of high heels where possible.

If you wear heels to work every day, at least take a good pair of running shoes and change into them for the walk to and from the bus or train, or if you are stepping out at lunch time.

6 – Shop for shoes in the afternoon.

Our feet swell throughout the day, so what seems a perfect fit first thing in the morning will likely pinch your feet by nightfall. By trying on shoes in the afternoon, you can guarantee a comfortable fit.

7 – Change your socks daily.

We can perspire up to ¾ to 1 cup of sweat a day – solely (excuse the pun) through our feet! And please, wear socks in sports shoes. Let your sock be the sponge, not your shoe, otherwise the bacteria living on your sweat will create “stinky shoes”.

8 – Rotate your footwear.

You don’t have to be Imelda Marcos – whatever activities constitute 80% of your week, have at least a couple of suitable pairs on rotation. Use them on alternate days, and leave the pair you aren’t wearing in front of a window, or somewhere they can dry out.

9 – Preventing infection.

Avoid fungus or plantar warts by wearing flip flops or thongs in communal areas – think swimming pools, amenities blocks when camping, motels, etc.

10 – Finally, your feet should be comfortable.

If you are experiencing foot pain and discomfort regularly, this is NOT normal, or just a sign of ageing and your local podiatrist may just be able to help you find relief, as well as prevent it from developing into a chronic long term problem.

If you have any questions about foot health, pain and injuries, you can make an appointment at our Redlands podiatry clinic today on 3207 4736 or you can book online. 

While our social and sporting activities are temporarily off the agenda due to the coronavirus pandemic, there’s never been a better time for solitary pursuits like running and walking in the great outdoors.

Keeping active will also help your physical and mental health during these trying times.

Make sure your shoes are up to the job, otherwise running and walking may actually have a negative impact on your entire body – not just your feet!

Common questions include: Do I need professional shoe fitting? How often should I replace my running shoes? And which brands are the best?

Do I Need New Running Shoes?

Before you lace up your old faithful running shoes, consider if they are actually up to the task.

The Upper: Is the stitching coming apart? Are there any holes, or are your toes sticking out? Does the shape of the shoe look normal, or does it lean to one side (whether in or out)?

The Outer Sole: This is the treadlike layer on the bottom of the shoe, primarily used for grip and durability. Again, check for holes and signs of uneven wear.

The Mid Sole: The most important area of your running shoe however, is the part you can’t really see – the mid sole, which is usually made of EVA foam. Brands tend to use different names for this important layer: ASICS call it gel; Nike call it air; Brooks call it hydroflow – but essentially they all do the same thing.

The primary function of the mid sole is to absorb the shock of the foot as it strikes the ground; it is also designed to control the inward roll of the foot (or pronation as your local podiatrist is likely to call it). Pronation has been linked to conditions such as shin splints, kneecap problems, hip and lower back pain.

Unfortunately, the mid sole foam breaks down over time – as you clock up mileage, it becomes thinner and stiffer, losing its ability to control shock and the mechanics of your foot.

On the outside of your running shoe, the mid sole may be a different colour or pattern. If you notice any creasing, it may be time for a replacement.

Another way to test the condition of your mid sole, is how your shoes feel when you wear them. If you are running on the road or on gravel, and can feel that surface under your feet, the mid sole is tiring or has collapsed.

As a general rule, your local podiatrist will recommend that if you exercise regularly, you should look at replacing your running shoes on an annual basis.

What to Look for in Running Shoes

Tried and Tested: As with many things in life, tried and tested is best. If you have a brand that you are comfortable in, that you have been walking and running in without problems, then stick to it. Don’t change your running shoe because somebody in a shoe store or a certain brand is promoting something different.

Find an Assistant Familiar with your Sport: When you walk into a shoe store, try to find an assistant with relative knowledge. If you’re a runner, try to find a sales assistant who also likes to run. If you are a tennis or netball player – do they play tennis or netball?

Professional Shoe Fitting: Of course you won’t always be able to find help from somebody experienced in the same sport. However, you should make sure that your assistant measures the length and width of your feet with a Brannock, to get a truly professional shoe fitting.

Try Different Brands: Different brands cater for different foot dimensions, so again don’t get caught up in trends or marketing hype. Try on two or three pairs of shoes that offer the same features, and see which ones you think feel best, and most comfortable, under your feet.

If you are having problems with finding the right running shoe, your local podiatrist can help by looking into your specific needs and issues.

In the Redlands, Trevor Lane Podiatry is your local podiatrist, offering professional shoe fitting and footwear. Call us today on 3207 4736 for personal assistance with what to look for in running shoes.

It’s almost back-to-school time and that means sorting out uniforms, book lists, labels and kids school shoes.

Perhaps you have never thought of talking to your local podiatrist about school shoes – yet we are the experts in all things foot care!

As your local family podiatrist clinic, we can help answer your questions, such as:

• Why are good school shoes so important?
• Are leather school shoes better?
• Should we choose velcro fastening or lace up school shoes?
• What shoe will best suit a wide foot?
• Does my child need orthotics?

In addition to providing valuable advice, at Trevor Lane Podiatry we offer a range of quality school shoes – for the littlest preppie, right through to the adult sizes needed by the end of high school – as well as a professional fitting service.

We recommend parents check their kids’ school shoes in early to mid January, as there can be a bit of a rush at the end of January and stocks can run low.

Why are good school shoes so important?

As a parent myself, I’m quite particular about the features I want in my kids school shoes! So you can be assured of quality, stability and support in the range we offer. Here are just some of the reasons why good school shoes are so important:

• Your child’s feet can grow up to 17 sizes in the first 11 or 12 years – expertly fitted school shoes allow for correct bone and muscle development, preventing potential problems down the track.
• Poorly fitting school shoes can actually cause damage, or increase the risk of injury such as a sprained ankle.
• A quarter of the bones in your child’s body are located in their foot – they deserve to be looked after!
• Your child will be wearing their school shoes for at least 30 hours a week.
• School shoes aren’t just for studying! You want to be sure your child has a good quality, supportive shoe for playing and running around.

Professional Fitting for Kids School Shoes

It is worth visiting our Redlands podiatry clinic to check your kids’ school shoes before the new school year begins. Here are just a few reasons why:

• We are the foot doctors! Our podiatrists have trained for many years and are fully qualified foot care professionals. Unlike shop assistants, with only a brief training session under their belts – we are the experts.
• A podiatrist can pick up any potential problems or foot conditions in your child, and ensure that they are fitted with the best school shoes for their individual needs.
• Our professional shoe fitting service includes measuring the length, width, and arch length of your child’s foot, as well as gait scan analysis to check for any abnormal foot function.
• Feet aren’t always the same size! If your child has feet of a different length or width – we can adjust the shoe precisely to each foot.

In short, not only do you get great, professional service, you can be confident we stock only the best school shoes, with full money back guarantees. We also make a point of stocking shoes with are suitable for kids orthotics.

School Shoes Brands

We stock Clarks, Ecco, and also school sports shoes, and can recommend the best for your child:

• Clarks: Clarks have a great reputation. Their shoes consist of a good quality rubber sole and leather upper, and are built to offer maximum stability to support your child’s knees and back. Clarks caters for children with wide feet, with school shoes made up to F, G and H widths.
• Ecco: This European brand offers very high quality in kids school shoes. They are a little more expensive, but I find they are particularly suitable for the senior years, eg students in years 11 and 12 that have finished growing. Older students find that they will get at least 2 years out of these shoes. Ecco school shoes are available predominantly in one width, but it’s a very generous sizing, around a B or C.
• School Sports Shoes: Our school sports shoes range includes Orthaheels in white and black, and Saucony, which also caters for medium and wide feet.

At our Redlands podiatry clinic, we offer foot care for the whole family – and would love to help with advice and professional fitting for kids school shoes. Call us today on 3207 4736.

If there’s one thing we know here at our Redlands podiatry clinic, it’s feet – and we’ve picked up a lot of fascinating foot facts along the way!

These Feet are Made for Walking

Just think – if a person walks the recommended 10 000 steps per day from their first birthday up to the age of 70 – that adds up to over 25 million steps in their lifetime!

It’s estimated that the average person will walk over 128,000 km over the course of their life, which is the equivalent of three laps around the earth’s circumference.

Our early years are a time of incredible growth and development for our feet. For example, our toes start to form in the third or fourth month of gestation; and our feet double in length between birth and when we reach our fourth birthday!

I’ve previously written about how feet develop and when they stop growing, so today I thought I’d share a selection of both weird and wonderful foot facts.

10 Fascinating Foot Facts

1 – Bony Feet: Considering how small your feet are in comparison to your total body, you may be surprised to learn that fully a quarter of all the bones in your body are in your feet.

2 – A Feat of Engineering: Each foot has 26 bones, 33 joints, 107 ligaments and 19 muscles. No wonder Leonardo da Vinci described the foot as ‘the greatest engineering device in the world’!

3 – Built for Strength: The Achilles tendon is the strongest tendon in the body.

4 – Through Thick and Thin: One of the reasons your feet can go the distance, is because the thickest skin is found on the soles of your feet (and the palms of your hands).

5 – Ticklish Tootsies? It could be because there are 8,000 nerves in your feet.

6 – Don’t Sweat It: With 250 000 sweat glands in each foot, not surprisingly we can sweat up to a cup per day through our feet alone!

7 – Famous Feet: Is your second toe longer than your big toe? Don’t panic, you’re not alone – the Statue of Liberty is the same! This is known as Morton’s syndrome or Morton’s toe, and is also called Greek toe, because it is commonly seen in the statues of ancient Greece.

8 – Feet ‘Grow’ in Adulthood: It’s estimated that most people over the age of 40, gain half a shoe size every 10 years or so.

9 – Slipping into Sleep: Wearing socks to bed to keep your feet warm, makes it easier for you to fall asleep (or so says America’s national sleep foundation).

10 – Going Up! And finally, you’ve probably heard that human beings are getting taller with each generation; well, it seems feet are getting bigger too. America’s National Shoe Retailers Association says both men and women have gone up a full shoe size in the last 30 years.

When you consider their intricate design, many moving parts, and just how much we rely on them, no wonder things can – and do – go wrong with our feet, with one in 5 Australians suffering from foot pain.

Why Visit a Podiatry Clinic

Unfortunately many people simply don’t realise that a podiatry clinic like ours, exists solely (excuse the pun!) to help with problems affecting the feet and lower limbs and have never visited a podiatrist.

The most common foot complaint? Arch or heel pain, which affects nearly half of all Australians at some point in their lifetime.

Runners also make up a fair proportion of the clientele at any podiatry clinic, probably due to the following statistics about running injuries:

• 42% of running injuries are to the knee;
• 17% to the foot/ankle;
• and 13% to the lower leg.

So next time your tootsies are tender, remember: a podiatry clinic (like Trevor Lane Podiatry), is where you will find expert help for your foot care problems.

Because Foot Health Week falls in October each year – this year it’s from Monday the 15^th to Friday the 21^st of October –  at Trevor Lane Podiatry, we like to think of the whole month as “Foot Health Awareness Month”.

As part of our commitment to providing you with the very best foot care, we regularly share tips here on our podiatry blog, on everything from preventing and treating common sports injuries, to what to look for in kids’ school shoes.

Foot Health Fact Sheets

Another great source of information is the Australian Podiatry Association website, which has a number of foot health fact sheets designed to not only help you look after your feet, but also explain exactly how a podiatrist can help. According to the Association, only a fraction of people suffering from sore feet actually seek treatment, which means many Australians could be suffering needlessly.

At time of writing, there are nine Fact Sheets available:

1. When to See a Podiatrist: Podiatrists are university-trained to be foot care experts and can help with symptoms and issues affecting the lower limbs and feet.
2. Looking after Ageing Feet: After many years of use and often abuse (eg wearing ill fitting shoes and high heels), foot pain and problems may develop – discover tips to help keep you active and mobile.
3. Corns and Calluses: Find out how they develop, how to prevent them, and how to treat them.
4. Diabetes and Your Feet: Discover why having diabetes increases your risk of foot problems and infections, and the signs and symptoms to look for (you may also like to take a look at our blog post, How a Podiatrist can help a Diabetic).
5. Footwear Health Check: A guide on what to look for when buying new shoes.
6. Fungal & Nail Infections: Learn how to prevent and treat the nasties that can cause infections in your feet and toe nails.
7. Gait Analysis: By assessing the way you walk, a podiatrist can diagnose any problems and prescribe treatment to prevent and minimise pain and risk of injury. You can also find out more in our article on Digital Gait Scan Analysis.
8. Incorrectly Fitted Shoes: Ill fitting shoes can be the reason behind foot pain and problems – could your shoes be doing you damage?
9. Pain: Pain is your body’s way of alerting you to the fact that something is not right. What is your foot and/or lower limb pain trying to tell you?

Each fact sheet also includes a handy checklist – if you tick one or more of the boxes on the checklist, the Australian Podiatry Association urges you to make an appointment with your local podiatrist as soon as possible.

To read and download the fact sheets, head to: https://www.podiatry.org.au/foot-health-resources/foot-health-fact-sheets.

The winter months are prime time for mountain trekking and adventure – whether you prefer the rainforests of the Gold Coast Hinterland, or the snowfields of New South Wales, Victoria or New Zealand.

As a trekking enthusiast from way back, as well as a local podiatrist, I know firsthand the difference that a good pair of hiking boots can make: blisters, or bliss!

The Best Hiking Boots

The best hiking boots for you, may be completely different to what your mate wears.

And there are so many different types to choose from – trail boots and mountaineering boots; high cut, low cut, mid cut; leather or synthetic.

So here are a few tips to help you determine the best hiking boots for your needs.

How Will You Be Using Your Hiking Boots?

If you prefer shorter walks on well-constructed paths, a low cut hiking shoe should meet your needs.

Heading out for an all day hike with a lightly loaded backpack? Then a mid-to-high cut day hiking boot should provide you with the perfect combination of support and flexibility.

If a 2 week trek through rugged terrain is more your speed, look for backpacking boots with stiffer midsoles, and a high cut, as they offer superior support and protection. These will also serve you well if you are hiking in snowy and icy conditions, as crampons work best with rigid soled boots. However they do take a while to break in – something that is best achieved gradually, before you set off on your next trip!

The 3 Main Components of Hiking Boots

1 – The sole: While it’s certainly not the only component to consider, start by examining the sole of the boot. The lug pattern will determine your traction and grip – the greater the spacing, the better the traction and mud dispersion. Also, look for a heel brake on the outside back corner of the boot. Good boots will have a heel zone separate to the rest of the boot, to provide grip particularly during steep descents.

2 – Midsole: The midsole, like the middle child, is often overlooked. The midsole provides cushioning and support; if you are hiking longer distances and over more difficult terrain, a firmer midsole made of polyurethane will give your ankle and foot more support, and less fatigue. For less strenuous hikes, a midsole made of EVA will be comfortable.

3 – The Uppers:  Again, your choice of upper material will depend on how you will be using your hiking boots. In rain and snow you will truly appreciate waterproof membranes like Gore-tex; leather may be the best option for challenging terrain; while synthetic might be a more affordable option for the casual hiker.

Getting the Best Fit

If you are investing in a pair of good hiking boots, here are some tips to help you get the best fit possible:

• A good boot should fit your foot snugly, without being tight. Make sure the boot is wide enough in the toe box area, that you can still wiggle all your toes.
• It’s best to time your boot fitting for afternoon or evening, as our feet tend to swell over the course of the day.
• If you wear orthotics, make sure you bring them to the fitting, as well as the socks you are planning to wear when hiking. From a podiatrist’s point of view, the style and fabric of Injinji toe socks not only optimises your foot’s biomechanics, it also creates a more comfortable – and less sweaty – environment within your boots when hiking.
• Take your time – Walk in the boot around the store, and on different angles and gradients (if at all possible) to test how your foot is sitting in the shoe. Check if the seams, stitching, or any other areas are rubbing on your foot, and that there is sufficient width.
• When it comes to length, your toes should not touch the end of the toe box: your longest toe should be a thumb width from the end of the toe box.
• Your boot lacing technique can help or hinder the fit. If you have narrow heels for example, the heel lock technique will stop your toes sliding forward in the shoe when descending, preventing you from bruising and damaging your toe nails.

Breaking in your Boots

Finally, make sure you break in your boots before heading off the beaten track. Hiking shoes with their lower cut and softer midsole may be comfortable from the very first wear, but the more rugged models usually take time to soften and conform to your feet. Just remember that the breaking in process does not convert a poor fit into a good fit.

Looking for Hiking Boots?

At Trevor Lane Podiatry, our footwear range includes a European brand called Ecco, with styles including hiking shoes and back country leather high boots. I have worn a high cut Ecco hiking boot in Gore-tex, the Expedition, on hikes in the Snowy Mountains, Europe, and the Overland Track in Tasmania, and highly recommend them.

If you live in the Redlands, Trevor Lane Podiatry is your local podiatrist clinic. We’d love to assist you with choosing the best hiking boots for your needs, boot lacing techniques, and preparing for your next hike or overland adventure – so call us today on 3207 4736 or make an appointment 24/7 via our secure online booking system.

People are often curious to know: At what age do your feet stop growing?

The story of how our feet grow and develop throughout our lives is quite fascinating – even if you’re not a podiatrist providing foot care for every age group!

Rapid Growth in the Early Years

The long bones in our feet start to grow, and our toes start to form long before we are born – in the third or fourth month of gestation.

During the first year of life outside of the womb, our feet are primarily influenced by hereditary factors, as well as applied pressures – which is why it is important not to constrict your baby’s feet with socks, booties or shoes that are too tight or rigid.

Between birth and the age of 4, our feet double in length, with growth of up to 10mm per year. So if it feels like your child is outgrowing their shoes long before they wear out, this is why!

By the age of 10, about 90% of girls have completed the majority of their foot growth, compared to about 80% of boys. This means that even though your child may still be at primary school, they are likely already wearing “adult” sized shoes.

There are noticeable changes to foot length between 9 and 11 years of age.

As the school years are a critical time in the growth and development of feet, it is a good idea to read our guide to children’s school shoes and/or have them professionally fitted (a service we provide at our podiatry clinic, in addition to stocking a range of quality shoes).

When do our Feet Stop Growing?

Feet usually stop growing a few years after puberty. In girls, the “normal” age for feet to stop growing is around 14 years, while in boys, it’s around 16.

However the final closure of growth plates in the feet occurs between 18 and 20 years of age.

Although technically your feet stop growing when you are a teenager, in actual fact your feet will change size throughout adulthood.

How Feet Change During Pregnancy

A classic example is what happens to women’s feet during pregnancy, when shoe size can change as much as half a size or more. This is due to:

• Pregnancy hormones relaxing the ligaments in the body in preparation for birth; and
• Increased body weight, which in turn reduces the arch height, thereby increasing the foot length and width.

There may also be some fluid retention which leads to swelling.

How your Feet “Grow” in Adulthood

As you get older, your foot shape and size will continue to change even though growth has finished. This is because your feet will flatten out and elongate with age – it’s estimated that most people over the age of 40 gain half a shoe size every 10 years or so!

Weight also impacts on the size and shape of your foot. So if at the age of 20 you weighed 80 kilograms and wore a size 9 shoe, chances are slim that you will able to fit the same shoes when you are 50 years old, and weigh 100 kilograms.

It’s important not to get hung up about the actual number or size on the box, next time you need to buy shoes; instead, concentrate on finding the best fit. Not only can brands be sized differently, but as you can now see, the size and shape of your feet can fluctuate as well.

And remember – if you have any concerns about how your child’s feet are growing and developing, you can always make an online booking or call our Redlands Podiatry Clinic on 3207 4736 to make an appointment.

This month’s foot care tip is a little bit different to the normal.

It’s about how at our Redlands podiatry clinic, we are constantly looking for ways to improve, and better help our patients.

So we are excited to announce the launch of our online booking system, which allows you to make an appointment 24/7!

New Online Booking System

Now it’s even easier for you to book to see a podiatrist, for those times when your feet are in need of some expert attention.

Even if you are a brand new client at our podiatry clinic, you will love the ease and convenience of being able to make a booking online.

No matter what time of the day or night, you can make an appointment to see one of our podiatrists. You can choose a time and day to suit you, and even pick your podiatrist.

Your Security Matters

Ensuring the security of your information is important to us, which is why we have invested in one of the best online booking software packages.

When you book online with our Redlands podiatry clinic, you should notice two things:

1. the green lock symbol in the address bar;
2. and the URL which starts with “https://”.

Make sure you always look for these two signs whenever you are making a payment online, or entering sensitive information such as your date of birth, passwords, and physical address.

If you can’t see the green lock symbol, and the URL doesn’t start with https:// – do NOT enter your information, as the website is not secure and you are at risk.

The Best Podiatrist in Redlands?!

It’s no secret – at Trevor Lane Podiatry, we strive to be the very best podiatrist in the Redlands.

After all, we have not only been providing foot care in the Redlands for over 20 years, we:

• are the only Redlands podiatry clinic providing foot mobilisation technique, which may help you to achieve a full range of movement following injury;
• use the latest technology (such as computerised gait scanning) in the diagnosis and treatment of any foot problems;
• have both male and female podiatrists available;
• stock a range of quality footwear, from school shoes to running shoes and even thongs, designed to support your feet in style and comfort.
• are proud to offer friendly, personal service including professional shoe fitting;
• regularly share helpful foot care tips here on our website;
• and offer a secure online booking system.

So next time you need to come to our podiatry clinic, you can make an appointment quickly and easily using our new online booking system 24/7, or by calling 3207 4736 during business hours.