Blue Mountains Podiatry in Sydney, Australia | Medical and health

Blue Mountains Podiatry

Locality: Sydney, Australia

Phone: +61 2 4751 7583

Address: 20 Ferguson Rd, Springwood 2777 Sydney, NSW, Australia

Website: http://podiatrybluemountains.com.au/

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25.01.2022 Common Sports Injuries and How to Avoid Them - Strains A muscle strain is a common exercise injury. Often our muscles get strained from improper use of exercise equipment, such as lifting weights that are too heavy, doing too many reps, or executing movements with bad form. Strains are common in people who are new to certain equipment, but it can happen to anyone. To avoid strains:... Warm up before you start working out to prepare your muscles for strenuous activity. Choose appropriate weights that aren’t too heavy. Discomfort is normal, pain is not Stretch after your workout. Ask your physiotherapist about the proper use of weights and good form while exercising.

25.01.2022 Office Workout Moves You Can Add Into Your Day While sitting up and straight, squeeze your glute muscles, pulsing up and down in your seat. These are mini-squats in your chair. Do three reps of ten each, you should feel the burn. Alternate your glute squeeze, one side and then the next, rapid-fire for two minutes straight.

23.01.2022 We have MOVED our Faulconbridge clinic of 20+ years to a brand new location at 20 Ferguson Rd, SPRINGWOOD!! Parking at rear or disabled parking at the front. We look forward to seeing you soon!

23.01.2022 Dont be afraid to try new things, and make some mistakes. Its all part of life and learning.

22.01.2022 How Can Swimming Help You? Swimming can improve your cardiovascular fitness. Swimming at a reasonable speed can increase your heart rate and improve your overall fitness. Swimming can improve your muscle strength. Swimming is a whole-body workout that uses most of your muscle groups and helps improve muscle tone. ... Swimming can reduce pressure on your joints. When youre swimming the buoyancy of the water supports the weight of your body, putting much less pressure on your joints than other forms of exercise

22.01.2022 One of the biggest misconceptions we hear from people on a daily basis is that their heel or foot pain is due to plantar fasciitis. This is not always the case! In this video, youll discover some of the other conditions that might feel like plantar fasciitis BUT are in fact different and should be treated differently to relieve the pain. AND every weekday we offer 1 gap-free assessment for first-time patients with private health insurance and podiatry cover valued at $148. ...For those who dont have private health insurance, the assessment is 66% off and is only $49. During the assessment, well take a thorough medical history, conduct a biomechanical examination, determine whether 3D modelling is required, provide a meaningful foot diagnosis and come up with a no-obligation treatment plan to finally put an end to the pain. To request a gap-free heel pain assessment, please call 4751-7583 or go to https://clinic.podiatrybluemountains.com.au/gap-free-offer to get pain-free today!

22.01.2022 Ankle Instability Strengthening Exercises #1 Single-Leg Balance 1. Hand resting on chair/kitchen bench... 2. Balance on affected leg for 5-10 seconds 3. Repeating 5 times aiming towards 30 seconds

22.01.2022 Try the tree pose To build concentration and balance, try doing the tree pose: Stand with your feet directly under your hips, feet parallel. Lift your right foot and rest it on the inside of your left leg, under your knee. Clasp your hands together in front of your heart. Keep your gaze forward and take up to six easy breaths. Then repeat, this time standing on your right leg and lifting your left. If your balance is shaky, rest your hands on a chair in front of you.

20.01.2022 You might not be lacing your sneakers right. If you have high arches and get redness and pain on the top of your feet, skip the two middle holes in your lacing and loop them vertically on the sides of your shoes. You may lose a little stability, but what you gain in comfort will make it worthwhile. If you have questions, call us to make an appointment to see one of Blue Mountains Podiatrys expert therapists at the Faulconbridge clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

20.01.2022 At Blue Mountains Podiatry we specialize in the treatment of foot, lower limb and even lower back problems with the use of custom made corrective and supportive orthotics. If you have questions, call us to make an appointment to see one of Blue Mountains Podiatrys expert therapists at the Faulconbridge clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

19.01.2022 Healthy is a mindset and an integrated part of your week. Look at your week as a whole and plan health and fitness elements in like everything else its part of success and your life so bring it to the front of your weekly planning and make it non-negotiable.

19.01.2022 Dont go barefoot in a public shower. Youve heard it before, but its worth repeating: Gym showers and locker-room floors are a big-time breeding ground for the fungus that causes athletes foot, so be sure to wear thongs or water shoes

18.01.2022 Office Health Tip: Walk around the office and stretch every now and then. Take breaks every hour or so and move your body. Use every possible opportunity to burn calories. Move while waiting for programs on the computer to load. If you need to discuss something with your colleague, go to his or her desk instead of making a phone call or sending an email. If you need to go to another floor in the building, take the stairs instead of the elevator. Consider teaming up with a friend at work to take regular breaks for exercise and to motivate each other.

18.01.2022 Office Workout Moves You Can Add Into Your Day Sit up straight at your desk engaging your core muscles. If your upper and lower abs are working, its like doing light crunches as opposed to sitting hunched over, which means no muscles are engaged and they are literally like Jello.

18.01.2022 Famous Feet! Is your second toe longer than your big toe? Dont panic, youre not alone the Statue of Liberty is the same! This is known as Mortons syndrome or Mortons toe, and is also called Greek toe, because it is commonly seen in the statues of ancient Greece.

18.01.2022 Reducing the Chance of Getting Injured #2 Avoid Over Working your Muscles Adding different exercises such as sprinting, aerobic, lifting and plyometric into your workout routine is an effective way to change up things. The best way to perform an injury free routine is to try out a heavy weight exercise one day and then perform a lighter exercise the next day. This will put less stress on your body & give your muscles time to recover.

18.01.2022 When you notice a change, no matter how small Trust the Signs, Trust your Gut & Ask R U OK? A conversation could change a life. https://www.ruok.org.au/ ... #RUOK #RUOKDAY"

17.01.2022 Foot pain is experienced by people across the age spectrum but the older a person is, the more likely she/he is to have experienced foot pain. For example, more than half of people aged 50 and over had experienced foot pain in the year as compared to 35% of people aged 18-24.

17.01.2022 Quick Tip! Day 8: Breakfast! The best way to avoid filling up on sugary snacks or overindulge at that office buffet is to skip a good breakfast. Make sure you make your first meal of the day your most nutritionally balanced. Muesli, Greek yoghurt, smoothies, or eggs are some of the best options to get your day off to the best start.

17.01.2022 Did You Know? Your feet bear forces equal to a fully loaded cement truck during an average day of walking!

16.01.2022 As simple as it might sound, goal setting can make a real difference on your fitness journey. We often flounder with our goals because theyre not developed enough. For the best results, a goal should be positive, challenge you, be something you are committed to and be accompanied by an action plan.

15.01.2022 Why Does the Top of My Foot Ache? Some common causes of pain on the top of your foot include the following: 1) FracturesThe bones on the top of the foot are very delicate and can be easily injured. Dropping something heavy like a laptop on your foot can cause a fracture. Stress fractures on the top of the foot can be very painful and difficult to pinpoint without imaging studies like x-rays or MRIs.... 2) Tightly fitting shoesShoes that are too tight can cause a large amount of pressure to the top of the foot through causing rubbing, swelling, and blistering. 3) Systemic diseasesArthritic conditions, gout, diabetes, and peripheral artery disease can contribute to stiffness and fluid retention in joints and bones on the top of the foot causing swelling, redness, and discomfort. 4) HormonesPregnancy or menopause will bring about hormone changes that may increase pain on the top of the foot. 5) Getting olderAs you age, bones and muscles weaken and experiencing pain on the top of the foot is more likely."

15.01.2022 As we get older, something that we need to start considering is our increased risk of falling and injuring ourselves. A critical factor for older people avoiding falling is your footwear. The wrong choice of shoes can drastically increase your chances of falling. Picking the correct shoes can greatly decrease the chances of falling.

14.01.2022 Stress is part of our daily life. However, there are times when stress overwhelms you resulting in health problems. So manage your stress accordingly and find healthier ways to cope with it. Overall, its a matter of taking care of yourself.

14.01.2022 Please let us know! Call now to make an appointment to see one of Blue Mountains Podiatrys expert therapists at the Faulconbridge clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

14.01.2022 If you’ve been leading an inactive lifestyle, have heart disease or a family history of heart disease or any other major health problem, talk to your health practitioner before starting any new exercise programs. They can help you decide on activities that are best suited to you. If you have questions, call us to make an appointment to see one of Blue Mountains Podiatry’s expert therapists at the Springwood clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

14.01.2022 Skip energy drinks when youre tired Energy drinks contain up to five times more caffeine than coffee, but the boost they provide is fleeting and comes with unpleasant side effects like nervousness, irritability, and rapid heartbeat. Plus, energy drinks often contain high levels of taurine, a central nervous system stimulant, and upwards of 50 grams of sugar per can (thats 13 teaspoons worth!). The sweet stuff spikes blood sugar temporarily, only to crash soon after, leaving you sluggish and foggyheadedand reaching for another energy drink.

13.01.2022 If the thought of exercise brings you out in a cold sweat, just keep moving. Everything counts, from walking up the stairs to doing the gardening. While 30 minutes of aerobic exercise most days is ideal, its about staying active and keeping off your bottom that is important.

13.01.2022 All of us deal with aches and pains that can slow us down from the activities we enjoy. Our team is dedicated to helping you achieve your goals and keep you active in the game of life. Call now to make an appointment to see one of Blue Mountains Podiatry’s expert therapists at the Springwood clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

12.01.2022 Sitting is the New Smoking From the drivers seat to the office chair and then the couch at home, Australians are spending more time seated than ever. Living a sedentary lifestyle can be dangerous to your health. The less sitting or lying down you do during the day, the better your chances for living a healthy life. If you stand or move around during the day, you have a lower risk of early death than if you sit at a desk. If you live a sedentary lifestyle, you have a higher chance of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety.

12.01.2022 It is important to create balance in your work and personal life so you can be healthy and happy. Dont forget to add fun into your life and take your annual leave. It is there to help you recharge, relax and have adventures.

12.01.2022 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!

12.01.2022 De-Stress Keep it simple you don't always need to sign up for a special exercise class. A mindful walk can do wonders. As you walk, expand your awareness to the sights and smells around you. Notice the freshly mown grass, flowers, fallen leaves, sun-dappled trees, or grey clouds. How does the outside air feel against your body? How does the surface beneath your feet feel and sound? What thoughts are moving through your head?

12.01.2022 Blue Mountains Podiatry is focused on achieving the best possible outcome for all our patients. 20 years of diagnosing, managing and treating tens of thousands of patients with foot pain and lower limb injuries has allowed us to develop the most up to date and comprehensive assessment techniques to provide the best treatment and management plan for each of our patients. Call now to make an appointment to see one of Blue Mountains Podiatrys expert therapists at the Faulconbridge clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

11.01.2022 Sometimes nerve damage can result due to a strain injury or even an accident. Of course, no-one ever sets out with the intention of getting hurt, but its worth being careful since certain trauma can leave you with nerve issues that are difficult or impossible to put right. Strain injury for example can lead to carpal tunnel syndrome, you can avoid this by sitting correctly at your desk when using a computer, relaxing your grip regularly and taking frequent breaks.

11.01.2022 Slowing Bone Loss with Weight-Bearing Exercise As with loss of muscle mass, bone strength starts to decline earlier than you might imagine, slipping at an average rate of 1% per year after age 40.Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone. Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action. The tugging and pushing on bone that occur during strength and power training provide the stress. The result is stronger, denser bones.

11.01.2022 After a 7 month long renovation we are so excited to be opening tomorrow on the 13th of July! Thanks to Matthew Miller Builders www.matthewmillerbuilders.com.au for your persistence and attention to detail through a very, very difficult reno! Also a special shout out to Dave from www.inspiredjoinerydesign.com.au who custom made all of our joinery and was an absolute pleasure to deal with! And what about that paint job! Thanks Brad and the team at Splashes Painting Industries!

10.01.2022 Quick Tip! Day 10: Think Before You Go for Seconds It takes a few minutes for your stomach to tell your brain that it is getting full. After finishing your first helping, take a 10-minute break. Enjoy some good conversation and drink some water. Then you can recheck your appetite, there is a chance you will realize you are full or want only a small portion of seconds

10.01.2022 Office Workout Moves You Can Add Into Your Day Work your calf muscles by toggling back and forth (up on your toes and then in a flex), in sync. Put emphasis on the stretch forward and back, feel the muscles on the backs of your legs push and pull. Do three reps of ten.

09.01.2022 Quick Tip! Day 9: Get Outside and Go for Walks We here in Australia have the benefit of enjoying beautiful weather around the Christmas season. Take advantage of this by going for long after those big holiday meals. Not only will this help you digest your food and the fresh air always does you a world of good. These walks can also be a good substitute for your usual exercise routine that you may not be able to stick to over this busy time.

09.01.2022 Office Workout Moves You Can Add Into Your Day Stand about three feet from a wall, facing it, and place your hands on the wall, shoulder-width apart and chest high. Lean forward and do push-ups off the wall, for three reps of ten.

08.01.2022 Without knowing it, by the time we reach our 40s and 50s many of us will have dramatically increased our chances of becoming ill later in life. Whether we are eating the wrong things, drinking more than we should, continuing to smoke despite everything we know, or just not being active enough, all of these small things can add up to an unhealthy you. Making better choices today can have a huge influence on our health, and could prevent conditions like type 2 diabetes, cancer and heart disease, and reduce our risk of suffering a stroke or living with dementia, disability and frailty in Australia.

08.01.2022 Exercise is an effective stress-buster If exercise were available as a pill, experts say, everyone would be taking it. One reason is that exercise is very good at defusing stress. If you exercise especially right when the stress response is triggered you burn off stress hormones just as nature intended, instead of letting them pile up. Whats more, just about any form of motion on a regular basis helps relieve pent-up tension. Rhythmic, repetitive movements, such as walking, running, swimming, bicycling, and rowing and specific types of exercise such as yoga and tai chi actually elicit the relaxation response, too. Regularly engaging in these kinds of activities can help you ward off everyday stress.

08.01.2022 Did You Know an office worker will spend 80,000 hours sitting in their lifetime! Our bodies are built for motion, not for stillness. Get up and Move!

07.01.2022 Pointy pumps are the worst. Shoes that push the big toe into smaller toes set you up for bunions, bumps that form over the bone at the base of the big toe. The skin overlying the bunion may become red, irritated, and swollen, making walking painful. Your ideal high heels: ones with a wide toe box and heels under 2 inches.

07.01.2022 The average person will walk around 128,000kms in a lifetime - thats more than three times around the earth!

05.01.2022 Did you Know? The pressure on your feet while running can be as much as FOUR times your body weight!

05.01.2022 Quick Tip! Day 11: Work Out at Home This year some of us out there have already had to adapt to doing our workouts from home. Over the Christmas season it can be hard to find time to get to the gym or go for longer workouts. If you find yourself with a spare hour in the day, why not exercise at home? Even if you don’t have any equipment a simple body weight exercise or yoga session can help you keep healthy and fit between constant commitments and events.

04.01.2022 Quick Tip! Day 12: Enjoy your Rest The holiday season can be stressful, but it can also be a time to get a well-deserved break. As fun as the parties, gatherings and events can be, you should try and use some of this time to get some well-earned rest. Having a few early nights, relaxing at home, or enjoying some alone time can all have huge benefits and recharging your batteries.

03.01.2022 Walk 10,000 steps a day Walking is definitely the easiest form of exercise. Whether you’re trying to lose weight or not, you still need to walk and walk and walk every day because people who walk longer distances and walk at a faster pace have lower risk of developing heart disease!

03.01.2022 Office Workout Moves You Can Add Into Your Day Leave your desk and go for a brisk 10-minute walk anywhere you feel comfortable. This could be up and down a set of stairs in your building, or around the block. As long as the walk is brisk and your heart rate goes up, youve achieved the goal."

03.01.2022 New week, new beginning. Why not set yourself a challenge to go for a walk for at least 30 minutes every day this week? #JustStartWalking

02.01.2022 You might be eager to leap into your exercise routine and get on with the day but dont just dive in. Starting a workout with "cold" muscles can lead to injury. Its important to start each workout with a warm-up and end with a cool-down and that goes for true beginners, seasoned pros, and everyone in between.

02.01.2022 There are approximately 250,000 sweat glands in a pair of feet, and they excrete as much as half a pint of moisture each day!

01.01.2022 Common Sports Injuries and How to Avoid Them: Plantar Fasciitis Plantar Fasciitis is more than just sore feet after a long walk. The pain is intense and the recovery can be long. People often associate plantar fasciitis as an ailment of the elderly, but its a sports injury thats common for people who are on their feet all day long or who walk or run great distances, such as dog walkers and athletes. Plantar fasciitis occurs when the plantar fascia ligament that connects you...r heel to your toes, and which supports your arch, is strained. The pain starts at the heel and then eventually creeps into the rest of your foot, making it extremely painful to walk. To avoid plantar fasciitis: Check your shoes. Even if theyre high-quality running shoes, they may be worn out or dont support your arch properly. Buy new shoes and custom orthotics that provide proper support. If youre a runner, try jogging on softer terrain, such as grass or on a treadmill. Take care of your feet. After a day of walking or running, soak your feet and keep them elevated. Dont forget to stretch.

01.01.2022 An estimated 10-20 per cent of children have flat feet (flat feet in children are not necessarily a problem but if they are causing pain, affecting mobility or interfering with activities, they should be investigated. Call now to make an appointment to see one of Blue Mountains Podiatry’s expert therapists at the Springwood clinic on 02 47517583, Katoomba clinic on 02 47826169, Lithgow clinic on 02 63525685 or Blaxland clinic on 4702 0221.

01.01.2022 Help kids and teens be active for at least 1 hour a day! Include activities that raise their breathing and heart rates and that strengthen their muscles and bones!

01.01.2022 Does exercise sometimes feel like an annoying chore? Adding a little friendly competition and other gamification strategies just might help, according to a new study. Gamification helps motivate people by making the hard stuff in life more fun, so, get together with your friends and orangise exercise gamifications!