Post Exercise Recovery Tips
What you do before and after any form of exercise seriously impacts the speed and quality of your recovery. While training may seem like the most important aspect, aches or pains caused by incorrect recovery can be just as crippling as any injury caused during exercise. Here are some easy tips to ensure you recover correctly.
Self-stretching or myofascial release, also known as “foam rolling”, is a form of self-massage used to release muscle tightness or target trigger points which can be performed using a foam roller. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function.
Compression garments are designed to increase blood flow to areas of your body and can improve performance as well as shortening recovery time. Studies have shown that wearing compression garments post exercise reduces pooling in extremities and can increase the oxygen uptake in muscles and reduce blood lactate levels.
Following any form of exercise that places pressure on your feet, supportive footwear is crucial. The muscles, plantar fascia and ligaments that make up the arch of your foot work hard during running or any weight bearing exercise. During the hours after exercise these tissues may be fatigued and will benefit from extra support and cushioning. To avoid overloading of these structures, correct support can assist your feet to relax and recover. If you can’t wait to kick your runners off, consider an orthotic designed sandal or Thongs for comfort combined with therapeutic support.
For more information, contact your health care professional.
These great recovery tips have been provided by our guest blogger Jessica and the team at Lara Physiotherapy Health Network.
For any free advice you can follow them on facebook https://www.facebook.com/laraphysiotherapyhealthnetwork/?rf=197853906916070
or check out their website http://laraphysiotherapy.com/
Slappa’s Thongs are available from Lara Physiotherapy Health Network or you can buy online https://www.slappasthongs.com.au/buy-slappas
What’s the best treatment for heel pain?
There are several treatment options for heel pain. Research shows that the best approach is to combine several therapies for best result. These include stretching, massage, ice therapy, strengthening exercises and custom orthotics.
Do orthotics work for foot pain?
Yes. Orthotics work by placing your foot in its most optimal functional position. This allows all the structures to function, as they should; avoiding muscle imbalance and reducing pain.
What conditions cause ball of foot pain?
There are many conditions that cause ball of foot pain including metatarsalgia, Morton’s neuroma, capsulitis, arthritis, clawed toes, bunions and plantar plate tears. Contact your local podiatrist for more information.
How can lower back pain cause foot problems?
There are several ways that lower back pain can impact the foot. Nerve root issues in the lower back such as bulging discs or compressed nerves can radiate along the sciatic nerve and into the foot. Differences in hip levels can contribute to foot pain through jarring in the joints or increased pressures when the foot lands.
What is the difference between a heel spur and plantar fasciitis?
Plantar fasciitis is damage to the thin band of tissue that connects the heel of the foot to the ball of the foot. It can develop as a result of repeat stress, injury or overuse of the foot.
A heel spur is a calcium deposit or growth on the heel bone that develops where the muscles in the foot connect to bone. These can often be asymptomatic but may become irritated due to extended periods of strain on the foot.
Why are my toes numb?
Numb toes can be related to metabolic, nerve and biomechanical issues. Peripheral neuropathy often caused by diabetes causes numbness beginning at the toes and moving up. Compressed nerves can cause numbness further down the limb into specific areas of the foot. Poor foot mechanics can lead to the collapse of the forefoot arch, putting pressure on nerves in the foot.
Why is big toe movement so important in total body function and prevention of pain?
The big toe joint allows for proper activation of the arch, as well as propulsion and shock absorption. If this joint is not working effectively it can lead to painful complications such as osteoarthritis and bunions.
Why Slappa’s Thongs work from a podiatry perspective for summer
Slappa’s thongs provide a great alternative to orthotics during the summer months. They provide arch support and will protect your feet during hot summer days.
Are all podiatrists the same? How do I find the right one for me?
No, podiatrists can specialize in different areas such as biomechanics, diabetes, rheumatology and pediatrics. Ring you local podiatry association to see who will be suitable for you.
One simple exercise to strengthen the arch
Toe raises strengthen the main muscle that hold up the arch- Tibilas Posterior. By completing three sets a day your foot strength will increase and reduce the need for orthoses.
Hope this information is helpful and remember it is in your best interest to investigate pain and dysfunction and come see experts like us at Sole Therapy.
If you are not in Sydney you can talk to your local podiatry state association and they will happily guide you to a local podiatrist that may help your pain.
“For excellent free foot tips and advice like us on facebook at https://www.facebook.com/SoleTherapyPtyLtd/and follow us on Instagram @soletherapysydney or check out our website www.soletherapy.com.au. Slappa’s Thongs are available from Sole Therapy or you can buy online www.slappasthongs.com.au/buy-slappas
Thank you to Nicole Reilly, Victoria Kokotastsios and all the team at Sole Therapy for being our Guest Blogger this month and answering our customers questions.
Spring is here, and you all know what that means… it’s time to break out of your winter footwear. Yep, time to get your tootsies ready for summer!
All across Australia, the temperature is starting to rise and here is sunny Darwin that means the build-up has kicked off. Of course, summer isn’t quite here yet, which is a good thing because that gives you plenty of time to condition your feet ready to begin beach hopping, backyard barbequing and every other fun in the sun activity you can think of.
Your changing feet
But let’s get serious for a moment. Feet change a bit during the winter and they change again once summer arrives.
Coming out of the winter your feet are a lot more vulnerable. If you’re starting a new exercise routine or getting active be sure to go easy at first and then gradually increase… and don’t forget to stretch out and wear the appropriate footwear.
If you have a foot related condition already, such as plantar fasciitis, then be extra cautious to take good care of your feet.
Foot care is more than just being careful and wearing the right shoes, though that does go a long way.
To make sure your feet look extra good and feel great, this summer then check out this article which has some quick tips for summer foot care.
Remember, if you have any issues with your feet then it never hurts to go visit a podiatrist. In fact, several of our stockists are podiatrists…which just goes to show how good Slappa’s really are for your feet!
Top tip for starting summer
After those cold months all wrapped up in socks and heavy footwear feet tend to soften up, and because they’re softer at the beginning of summer that means your Slappa’s might not fit quite right.
Take a little time to remould into your Slappas. If you aren’t sure how to remould your Slappas don’t worry, just check out this video.
Remember your feet deserve the best support they can get, and moulding your Slappas gives them just that. Check out our new colour range, and list of stockist to find one closest to you.
In Darwin, our kids get four weeks holidays in the dry season in the middle of the year and six weeks holidays for the Christmas break.
You’ll understand why Darwin is the home capital to the best thongs in the world, when you learn that during our dry season the temperature is a glorious 30-32 degrees Celsius every day and the wet season is hotter.
In the Slappa’s Thongs household, we exploit this to the full – and plan a few school holiday days – by chilling at the Darwin Waterfront.
Surrounded by lush, green parkland, the Waterfront has a fantastic wave pool lagoon, along with a safe recreation beach that is free from crocodiles and stingers (jellyfish).
The beach is half natural and half man-made and it’s my preferred choice when I’m entertaining four kids.
The Waterfront features a large hotel car park where you get two hours free or pay $2 for three hours.
However, when its school holidays and our plan is to stay as long as possible, my tip is to park under the Darwin Convention Centre which costs $5 for the whole day. Bargain!
There are restaurants, bars and cafes all around the parkland but you can also bring your own provisions and have a picnic.
In my experience, this is the easiest way to organise school holiday days, get some peace of mind, keep the kids occupied, and road test some new Slappa’s Thongs out under the glorious Darwin sky.
Mindil Beach Sunset Market is a great supporter of home grown music. Every Thursday and Sunday from the Sound Shell you can sit down at the tables set up by the markets, enjoy your dinner and a few drinks while listening to something different each week ranging from Reggae, folk, rock, jazz and country. Some of the local bands and musicians that have performance this year are Bridey Rose, Dave Garnham and his band The Reasons to Live, Reggae Dave, Skarett, Kormilda College Band, Darwin Army Band, After The Rain and recently brother’s Livi & Aaron VanderAa who have just returned from 2 years touring overseas.
It was great to listen to The Kormilda College band which was only created this year and is made up of talented junior music students, performing modern, classic soul and r’n’b inspired songs. Featuring upcoming diva Stevie Kyriacou, winner of the Darwin Schools Pitch Perfect singing competition, the band exhibits some of the most exciting young musicians in Darwin. So great to see so many young talented people in Darwin!
Performances from the Australian Air force Jazz Band, Darwin Army Band and the Australian Army Band draw in the crowds and are always extremely popular.
But the music which is best known at Mindil Beach is eMDee who play each week at the Casino End of the markets. You will experience the amazing sounds of extremely fast drum and didgeridoo laying at its best. They have even performed at the Sydney Opera House!
So if you are coming up to Darwin for a holiday or moving to Darwin this is just a taste of what is on offer when it comes to live music.
To see where all the live music is happening, you can look up the local Gig Guide either in the NT News on Thursday or the website www.darwinlive.com.au or their face book site.
Pictures courtesy of Mindil Beach Sunset Market