Sarah Higgins, Chiropodist

07/16/2020

De-Risk Your Long Distance Hike

My dad is an avid hiker who has traversed Greenland, Iceland, and Gros Morne just to name a few. When first preparing for his hikes, as an engineer, he wanted to ensure he was well prepared and that included choosing the proper hiking boots. We wrote an article together outlining this process that may be helpful if you’re looking to hit the trails this summer or fall (less bugs)!

Tony: Engineers by nature are anxious. Much of this comes from their training to worry about what can go wrong. There's a whole branch of analysis specifically focused on this called "FMEA" (Failure Mode and Effects Analysis). Engineers who do this analysis spend lots of time fixated on potential mi...

07/02/2020

10 Simple Ways to Stop (and Prevent) Super-Sweaty Feet This Summer

There's a heat warning in Southern Ontario today!
Are sweaty feet causing you to slip around in your sandals?

Check out these tips to combat sweaty feet!

Because no one enjoys sliding around in their sandals.

06/14/2020

Wart vs. Corn: Differences, Causes, Treatments for Each

Warts and corns are two foot conditions that look similar yet have very different causes and treatments. They are often very challenging to distinguish to an untrained eye. If you're concerned that you may have a wart or a corn, go get it checked by your local !

Although a wart and a corn can have similar appearances, these are two different types of skin growths. Learn how to tell them apart, as well as tips on how to treat and prevent both.

05/29/2020

The ☀️ is shining and the sandals are out!

While breaking in your sandals this season be aware of any points of pressure to avoid a painful blister. This is one of the most common foot concerns I see this time of year! If you're feeling a pressure point put some moleskin on it to reduce the friction.

If you do get a blister - do not pop it! The fluid filled blister is keeping the underlying skin clean as it heals to prevent infection!

Have a foot concern since switching to sandals? Contact me for a virtual foot assessment at www.helpmeheel.com

05/26/2020

☀️Summer is here!☀️

When applying sunscreen this season please don’t forget about your feet!

Your feet are highly susceptible to melanoma so make sure you are literally lathering your sunscreen from head to toe! 🦶

Be mindful of any abnormal looking moles or freckles on your feet that change in size or shape. If you notice anything suspicious be sure to book an appointment with your local foot specialist!

05/24/2020

⚽️Soccer Kick Biomechanics⚽️
5️⃣Follow Through
The fifth step of an effective instep soccer kick is follow through. This phase is all about slowing down the forward motion of the body after transmitting all that kinetic energy into the ball.
The body slows the kicking leg through eccentric contraction of the hip extensors, gluteal muscles, knee flexors, and the hamstrings. The slowing eccentric contractions are activated int his stage to help protect the body from injury and dissipate the elastic and kinetic energy generated by the kicking leg.
Hamstring strains are common during this stage due to their abrupt slowing of the kicking leg.

05/21/2020

⚽️ Soccer Kick Biomechanics ⚽️
4️⃣ Ball Contact
The fourth step of an effective instep soccer kick is ball contact. In this step the body transfers stored kinetic energy into the ball. The exact spot where the ball is hit will determine the trajectory and speed. Foot contact with the ball last approximately 6-60 milliseconds depending on ball inflation, so perfecting this step can take a lot of practice!
Assuming we want a high speed, direct shot the centre of mass of the foot must align to the centre of mass of the ball for optimal energy transfer. This means when looking at the face of the ball you want to contact it dead centre 🎯. If you make contact below this point the ball will have a higher trajectory (often above the crossbar 😤) and if you make contact above this point the ball will go low, often resulting in a bumpy bounce along the ground thus loosing speed.
Striking the ball higher up on the dorsal (top) part of your foot will increase the speed of your shot. If you strike the ball closer to your toes you will loose some of that speed.
If you're noticing a frustrating pattern in your shot (too high, not enough speed) examining ball contact should be the first step in trouble shooting your shot!
Look out for the last and final step 5️⃣: Follow Through

05/19/2020

⚽️Soccer Kick Biomechanics⚽️
3️⃣Leg Swing
The third step of an effective instep soccer kick is the leg swing. This is the stage where we unleash all the stored kinetic energy from our back swing onto the ball.
The quadriceps (thigh) fire 🔥 at the beginning of leg swing to propel the leg forward➡️. Their activation is continued until the thigh is vertical with the body, where ball contact will occur. The knee is bent 9️⃣0️⃣ degrees and essentially acts as pivot point for the lower leg to whip around. The bent knee through swing phase is imperative to reduce ⬇️the amount of inertia (resistance to angular change).
Some key areas to focus on in training to develop a good swing phase are strong, fast acting quadriceps (box jumps and jump squats) and the dynamic whipping motion of the lower leg.
Tomorrow we will take a look at step 4️⃣: Ball Contact! ⚽️

05/18/2020

⚽️ Soccer Kick Biomechanics ⚽️

2️⃣ Backswing

The second step of an effective instep soccer kick is the kicking leg backswing. A powerful kick is generated from using the leg 🦵 as a pendulum and that starts with proper hip extension and knee flexion of the kicking leg.

During backswing the kicking hip extends up to 29 degrees while also abducting and externally rotating. The knee flexes dramatically which is important to reduce inertia in the next step.

The hip flexors are actively engaged to help decelerate hip extension in anticipation for swing phase. The opposite arm generally comes out to the side to help keep the body balanced.

A great way to improve your backswing is to stretch your hip flexors and do some dynamic front/back leg swinging warm up exercises.

Stay tuned for step 3️⃣ swing phase!

05/17/2020

⚽️SOCCER KICK BIOMECHANICS⚽️

1️⃣Angle of Approach

The first step of an effective instep soccer kick is the angle of approach. Most novice players will run straight on the ball but this is not the most effective angle.

Studies have shown an approach angle from 30 to 45 degrees is optimal for maximum kicking velocity. Comparatively, an approach angle of 45 to 60 degrees was shown to provide optimal ball contact by causing players to increase their pelvic rotation. Therefore a 45 degree angle of approach looks like the sweet spot!

The run to the ball should be short! No more than 2-5 steps before ball contact.

Check back tomorrow for step 2️⃣ Kicking Leg Backswing!

05/02/2020

These Are the Most Comfortable Walking Sandals to Shop in 2020

With summer on the horizon make sure to choose proper sandals this season to avoid foot pain when transitioning footwear. I suggest sandals with a back strap, arch support, low heel, and a solid outsole with good traction.

And if you've got plantar fasciitis or bunions, we've got you covered.

05/01/2020

May is
Here are some tips to keep your feet healthy!

04/28/2020

Foot pain during the lockdown? A telemedicine foot assessment can get you back on your feet.

04/28/2020

Trail Running Tips That Will Help You Tackle Rugged Terrain

Great tips for starting to run trails. As with any change from your normal exercise regimen make the transition gradual.

New to running trails? Here’s what you need to know before heading off the beaten path.

04/27/2020

!! Heel Pain Duration Determines Treatment !!

How long have you had heel pain?

This is the single most important question you should be asked when having your heel pain assessed. The answer to this question will send you on two completely different treatment journeys back to pain free walking.

The time periods are broken into two categories; acute (less than 6 months) or chronic (more than 6 months) and the reason for your heel pain is different based on which timeline you fit into.

1. Acute: Inflammatory Response

If you’ve been experiencing heel pain for less than 6 months you are most likely dealing with an inflammatory response to a fascial strain. This can be caused by overuse or a change in activity or footwear. Treatment for this type of pain will largely revolve around gentle stretching, proper footwear, and foot support in the form of off-the-shelf or custom foot orthotics.

2. Chronic: Degenerative Response

If you’ve been dealing with foot pain for over 6 months you’ve entered into degenerative heel changes and scar tissue formation. There is a notorious lack of blood flow at the bottom of your heel so once you get to this stage of heel pain we need to figure out a way of STIMULATING inflammation to help your body heal itself by increasing blood flow to the area. This is a bit more involved than treating the acute phase. In addition to the treatment listed above further treatment measures are added such as shockwave therapy and platelet rich plasma injections to stimulate inflammation.

The key point is that you want to stay away from chronic degenerative changes as they are the hardest to treat. The best way you can do this is to see your local foot specialist at the first signs of foot pain to prevent further injury and degenerative changes.

04/23/2020

Effects of foot orthoses on dynamic balance and basketball free-throw accuracy before and after physical fatigue

*Basketball Players*

Here's an interesting study on the relationship between orthotics and basketball free throws.

Players taking free throw shots near the end of a game will sway more on their feet due to fatigue. Orthotics were shown in this study to significantly improve dynamic balance during shooting.

While the number of shots made did not increase, it's small adjustments like this that in my opinion can lead to a better free throw shot percentage over a career if your feet require the extra support.

While it is not uncommon for athletes to use foot orthoses to relieve pain and improve sports performance, little has been known about their effects o…

04/20/2020

The gastrocnemius (largest muscle in the calf) is most common tight muscle I see! This can lead to compensation in the foot causing heel pain and inefficient walking pattens. If you’re a runner or cyclist you should be doing this stretch daily!
Gastrocnemius Stretch:
1. Sit with your leg outstretched ensuring your knee is straight
2. Fold a towel lengthwise and loop it around your forefoot.
3. Grab each end of the towel and pull towards your body
4. Hold stretch 30 seconds
5. Perform stretch 3x each leg, twice daily

04/18/2020

Daily Diabetic Foot Check

If you have Type II Diabetes it's best to be proactive at home during to prevent diabetic foot complications. Make sure to do this 3-minute self foot exam every evening to keep your feet safe and healthy!

Are you or someone you love living with Type II Diabetes? If so your feet are considered high risk for wounds, infection, and the worst case scenario - amputation. Excess glucose in the blood can permanently damage the nerves in your feet leading to a loss of protective sensation. If you can’t fee...

04/17/2020

‪Sore feet? Grab a lacrosse, tennis, or golf ball and try this self massage technique! ‬

04/16/2020

Going Barefoot All Day at Home Is Risky According to Podiatrists

If you have high risk diabetic feet, wearing proper fitting footwear indoors can be any important protective measure. If you're otherwise healthy, going barefoot is fine and even beneficial as long as any deviation from your 'normal' is done gradually.

Going barefoot at home during the COVID-19 crisis has risks and rewards.

04/13/2020

Help Me Heel

Are you or someone you love experiencing foot pain during quarantine? A Telehealth visit, with just a we**am or cell-phone camera, can get you back on your feet!

Virtual assessments allow for a thorough and detailed history of your foot ailment. Visual observation of foot posture, gait, and strength exams let your virtual Chiropodist identify the most probable source of your pain and choose an appropriate treatment protocol.

Book today or send this link to someone in need.
https://www.helpmeheel.com/

Virtual foot consultations with a Registered Chiropodist. At Help Me Heel Virtual Foot Clinic we help to determine the source and solution to your foot pain from the comfort of your own home!

04/12/2020

7 Ways to Treat Bunions (Without Surgery)

Here are some simple ways to help treat your bunion without invasive surgery.

Bunions worsen over time, so intervening early is key. These non-surgical treatments are a great place to start.

02/27/2020

The Big Number: 2 million Americans get treated for heel pain caused by plantar fasciitis

Are you one of the 2 million people suffering each year with heel pain? You don't have to suffer! There are great non-invasive, evidence based treatments available to prevent heel pain from becoming debilitating and chronic.

Be sure to book an appointment with your local Chiropodist (foot specialist) if you're experiencing foot pain.



Online Booking: https://www.helpmeheel.com/
Email: [email protected]

The condition develops when the band of tissue on the bottom of your foot that supports the arch becomes inflamed or strained.