Foot exercise

Can Podiatry Help My Golf Swing?

Golfers of all ages and levels have one thing in common – they want to play better golf by hitting the ball further and more consistently.

And like many sports, golfers need to be able to move freely to play well.

After all, it only takes one small change to have a big effect on the result.

So, can podiatry help with a golf swing? We think so, and here’s how.

Golfers on the practice green at Mount Osmond Golf Club.

A good warm up is ideal to set you up for a good round. Golfers on the practice green at Mount Osmond Golf Club. © Posture Podiatry

 

Six Steps to Better Golf

As podiatrists we believe that healthy feet will absorb shock, adapt to the terrain, generate power, and keep you stable.

Step 1: Good Shoes

A golfer will walk on average 8.5km in a standard round. Choose shoes that have enough room for your toes, hold your heels securely, and have sufficient grip to allow you to climb in and out of the bunker, or help look for a lost ball – it only takes one slip and you could be out for weeks. Replace worn spikes regularly so you have a level base.

Step 2: Warm Up

Before you take to the first tee, gently stretch the calf muscles on the back of your legs, and mobilise your ankles by writing the alphabet in the air with your feet. Podiatrists with a special interest in golf can tailor a proper warm up and stretching regime for you.

Step 3: Ground Yourself

In your stance, place your back foot perpendicular to the target, front foot slightly flared towards the target so you can get the rotation you need on your follow through without overloading your leading ankle.

Step 4: Generate Power

Without a stable base you won’t rotate effectively through the rest of your body to generate enough power for your stroke. You can strengthen your feet by walking on soft sand for 10 minutes, or picking up a towel with your toes 10 times each day.

Step 5: Walk Happy

Custom made Orthotics for Golf shoes help to spread the load on your feet, and give you better grounding for a better swing. You may be surprised how much better you feel on the back nine!

Step 6: Recover Well

Make sure your muscles are supple and strong, your joints are mobile and your movement is flexible. Massage your feet by rolling the your feet over a golf ball to loosen the tension under your feet at the end of the round.

Golf Swing feet twisting

Good mobility in your feet and ankles is important to generate power with your swing. © Posture Podiatry

Foot Exercises for Golfers

One quarter of the bones in your body are in your feet.

Healthy feet will allow you to absorb shock, adapt to the terrain, generate power, and keep stable.

It’s important to look after them!

 

Healthy feet will allow you to absorb shock, adapt to the terrain, generate power, and keep you stable through your golf swing. Click To Tweet

 

Here are some simple exercises you should include in your warm up routine.

Foot Exercise 1: Ankle Circles

With your legs straight in front of you, turn your feet slowly in circles without letting them jolt, shudder, pause or change direction. You have 13 muscles that act around the ankle joint, if they can’t all communicate effectively while you’re in such a controlled environment, they won’t help when you’re swinging a golf club!

Foot Exercise 2: Golf Ball Foot Massage

Before you put your shoes on, roll your foot up and down and side to side on a golf ball. This will help to loosen the small muscles and tendons in your feet, and prepare them for work. Plus, it feels really good!

Foot Exercise 3: Calf Stretches

Stretch the calf muscles on the back of your lower leg to give you freedom of movement through your ankles. Do this by standing with both feet on the edge of a step, and dropping one heel down until you feel a gentle stretch along the calf muscle.

These are simple exercises that can have a big impact on your golf.

 

2 children playing mini golf

It’s important to look after your feet for golf. © Posture Podiatry

Foot Care Tips for Golf

Feet are often forgotten about, until there’s a foot problem.

Currently 1 in 5 Australians are experiencing foot pain, and podiatrists are the experts dedicated to helping people with foot pain.

There are some simple things you can do to take care of your feet for golf.

1. Cut Your Toenails

There’s nothing worse than an ingrown toenail, or sharp corner that irritates the toe next to it.

Cut your toenails straight across, and file the corners with a nail file

2. Wear Good Socks

Socks that have natural fibres that wick moisture away from your skin will help keep the skin fresh, and reduce the likelihood of blisters.

Most socks are only good for 20 washes, so replace them often.

3. Choose Good Golf Shoes

Choose shoes that have enough room for your toes, don’t allow your heels to slip out.

Make sure they have enough grip to allow you to help look for your partner’s ball (because with all of these tips you’re not the one losing the ball anymore!) – One slip and you could be out for weeks.

Shop for golf shoes at the at the end of a round. If they’re comfortable after a long day on the course, they’ll be your new favourites.

Don’t just get the next model up – have your feet fitted properly. Three out of four people have one foot larger than the other, so make sure you try both shoes on in store

4. Lift With Your Legs

Don’t strain your back lifting your clubs out of the car.

Use good posture, bend your knees and stay safe!

Ecco Golf shoes with worn spikes

Replace worn spikes often © Posture Podiatry

Is the Walk Ruining Your Golf?

The podiatrists at Posture Podiatry are mad about golf, and love helping golfers make the most of their game.

You can click here to make an appointment with one of our friendly team.

With podiatry treatment for golfers of all levels, you can:

  • Hit the ball further
  • Reduce your risk of injuries
  • Have more energy at the end of the round

Happy golfing!

Why Haven’t People With Foot and Ankle Pain Been Told These Facts?

If you have foot and ankle pain, heel pain, or arthritis, there is hope.

Does foot pain stop you enjoying life?

Do you get aching pain after resting, or sharp pain in your feet when walking on them?

Have you had to give up what you enjoy because of pain?

At Posture Podiatry we have seen thousands of people who are frustrated because foot and ankle pain is holding them back from life.

Do you have any of the following conditions?

If you are suffering from any of these problems you need to know that there is help available.

Book an appointment now

Pain medication

Medication could be masking the problem

Pain medication could be making things worse

Pain is the warning sign telling you to stop.

Some pain medication lets you keep going, but pills don’t fix the real problem.

In fact, if you keep taking pills you could be more likely to do things that cause more damage.

Foot and Ankle pain is not just “Old Age”

If that was true, then every part of your body would be painful… because everything in your body is the same age!

Pain is normal, but pain that doesn’t go away is not normal.

Finding the problem and fixing it has to be the top priority.

Pain is the warning sign telling you to take a break. Click To Tweet

You don’t have to wear ugly shoes or bulky insoles to fix foot pain.

You must find the true cause of your pain to be able to treat it effectively.

The good news is there is a solution.

Your body has a remarkable ability to heal itself; it sometimes just needs a little help.

Book an appointment now

Here are 4 things you can do for yourself.

  1. Massage: You can condition your muscles by massaging the painful area
    • Simply rub the area, kneading the tight muscles.
    • Roll your foot over a tennis ball or golf ball
    • Remember that your pain may be referred from other areas, so massage all over
  2. Mobilise: You need to mobilise tight joints to promote better movement.
    • Write the ABC’s in the air with your toes, moving only your feet and ankles
    • Gently move tight joints through their full range
  3. Stretch: Increase your range of movement
    • Calf stretches or Plantar fascia stretches can help release tension as well
  4. Strengthen: Improve your ability to cope with demands of daily life
    • Simply walking on soft sand, or picking up a towel with your toes can help to build strength in your feet
Simply walking on soft sand, or picking up a towel with your toes can help to build strength in your feet Click To Tweet

Here’s how we can help:

Posture Podiatry is a podiatry clinic located in Kent Town, just outside of the city of Adelaide, South Australia.

Our podiatrists use a 3-Step system for uncovering the true cause of pain, without drugs or surgery.

How many people feel they could perform better, achieve their goals and enjoy life without pain holding them back?

  • We take a complete history, and take the time to really listen to your concerns.
  • Our Podiatrists complete a full assessment, and explain the situation  so you have a complete understanding.
  • You are treated as a real person, and we tailor a plan for you.

Posture Podiatry is an award-winning, Accredited clinic with convenient parking, experienced podiatrists and on-time appointments.

Book an appointment now

Easy DIY Foot Bath to Treat Your Feet

Treat Your Feet with a DIY Foot Bath

There’s nothing like a foot bath at home to pamper your feet. It’s not difficult or expensive to do either.

In this post, you’ll learn how to create a relaxing and yummy foot bath for your feet from the comfort of your own home.

Just mix all the ingredients below and you’re relaxing mineral salt foot bath with essential oils will be ready for you!

Enjoying a Foot Bath at Posture Podiatry

Clients at Posture Podiatry enjoy Mineral Salt Foot Baths with Essential Oils on Arrival. Image © Posture Podiatry

Here’s what you need

  1. A large bowl or plastic tub – something that’s just right for you to place your feet inside without feeling squashed.
  2. Warm water – Not too hot, not too cold, but just right.
  3. Epsom Salts – Adding 1 Tbs Epsom salts to your foot bath can benefit your feet greatly. It can soothe dry skin, relieve aching feet, and help to remove foot odour.
  4. Bicarb soda – 1 tsp Bicarb soda helps exfoliate the skin, has antibacterial properties and also removes foot odour.
  5. Marbles – A few marbles in the base of the bowl give you something to gently roll your feet over for a luxurious massaging touch. 
  6. Pure Essential oil – Just a couple of drops of lemon myrtle oil can add to the experience, as well as the health benefits.

The scent of the oil, the soothing mineral salts, the exfoliating baking soda, and the gentle massage from the marbles all work together to soothe your senses and relax your nerves.

 

Pampering Foot Bath

A Pampering Mineral Salt Foot Bath you can try at home.
Image © Posture Podiatry

Easy Foot Bath Recipe

So, you’ve got the ingredients, now here’s the recipe for an easy do-it-yourself foot bath at home:

In a large bowl, add:

  • 1Tbs Epsom salts
  • 1tsp Bicarb Soda
  • 3 drops of pure Lemon Myrtle Essential Oil.
  • Then add marbles and fill with warm water.

Relax and enjoy!

The ideal DIY footbath - Essential oil, mineral salts, exfoliating baking soda, and gentle massage from marbles Click To Tweet

And if you want to see what it looks like in real life, check out this video below:

 

Will you be trying out this easy DIY footbath? We’d love to hear your experience!

Plantar Fasciitis, Your Questions Answered

What is Plantar Fasciitis?

The term plantar fasciitis means inflammation of your plantar fascia. The plantar fascia runs along the bottom of your foot from your heel to your toes. It’s a very strong ligament, so problems usually occur at the attachment to the heel bone. That’s why people with plantar fasciitis complain of heel pain, and it’s usually worse in the morning or after resting for a while.

You can easily feel your own plantar fascia. Just run your finger along the arch of your foot. Go on, try it – feel that rope-like connective tissue that pops out when you pull your toes back? That’s your plantar fascia… and it’s really important.

When you’re walking, your plantar fascia stabilises your arch to enable you to push off properly. It’s the longest ligament in the body – and the strongest as well, able to withstand up to 30 times your body weight.

Technically, the problem is actually more to do with degeneration of the plantar fascia. That’s why podiatrists usually refer to it as plantar fasciosis. However, I’ll use the more popular term, plantar fasciitis here.

People with plantar fasciitis usually complain of heel pain in the morning or after rest. Click To Tweet

Plantar Fasciitis is a common diagnosis for anything heel pain-related, but can be mis-diagnosed in up to 80% of cases. It’s important to get the right diagnosis for the most effective treatment for you.

 

What are the symptoms?

You can feel a sharp pain when you are on your feet, and a dull ache when you’re resting, but usually it is worse in the morning when you are hobbling, or after you’ve been sitting down for a while.

Usually it will hurt mostly directly underneath the heel bone right in the centre of the pad of your heel.

Plantar fasciitis causes heel pain

Plantar fasciitis usually hurts directly underneath the heel bone right in the centre of the pad of your heel. Image credit: CanStock Photo

What causes it?

New shoes, doing more activity than normal, or perhaps just standing for longer periods of time can cause micro-tearing of the plantar fascia. The extra load pulls the plantar fascia from the heel bone and causes inflammation.

Usually this damage will heal if you are off your feet for a while, for example, while sleeping overnight. However if your foot isn’t getting a chance to rest properly the new tissue can be damaged again and you start the cycle of pain again. That’s why plantar fasciitis often hurts most after you’ve been resting for a while.

Over time the tissue starts to thicken and inflamed, which can be painful to stand on. The body is clever, though, and if you let it go too long it will grow extra bone. This is the beginning of a heel spur.

If you let plantar fasciitis go, you can develop a heel spur. Click To Tweet

 

Are some people more likely to get Plantar Fasciitis?

People who have recently changed jobs or started on a health kick can be more likely to get plantar fasciitis, and it’s not limited by age. More often, though, it’s middle-aged women and men that get it.

Some people who have injured themselves in the past can be more likely to get plantar fasciitis as the body tries to compensate for the injury.

It’s actually amazing how our feet put up with what we put them through. In a lifetime we will walk the equivalent distance to walking around the earth 3 times. There will be natural degeneration and weakening depending on your activity levels and injury history that might also contribute to getting plantar fasciitis.

In a lifetime we will walk the equivalient distance to walking around the earth 3 times Click To Tweet

 

If you have it, are there forms of exercise you should avoid?

If you have plantar fasciitis, make sure you are giving it a chance to heal. Long runs on hard ground, beach sprints that require bursts of power, jumping and lunging can all make it worse. You want to give it a chance to heal without damaging things further.

You need to find a balance between giving it enough rest to heal, and enough work to stay strong. That’s the tricky part, but if you get it right you can recover well.

You’ll feel better with cushioning or padding under your heels. But again you need to have a balance between something soft, and having enough support. So, wear comfortable, supportive shoes, and make sure you stretch every day. 

It can also help to massage the area by rolling your foot over a tennis ball or golf ball.

What can a Podiatrist do for Plantar Fasciitis?

Podiatrists are the health professionals dedicated to problems involving the feet, and have expert knowledge and training for helping people with plantar fasciitis.

A podiatrist will:

  1. Order an X-ray and ultrasound to find out exactly what’s wrong
  2. Help you find the right shoes to wear
  3. Give you exercises to strengthen your feet
  4. Help the muscles and joints work together with foot mobilisation to encourage healing 
  5.  Make orthotics for your shoes to give you padding and support
  6. Work with you to make sure the problem doesn’t return

Everything is focused on treating the cause of the problem, and reducing the load on the plantar fascia. That’s how you can speed up healing and prevent the problem returning.

 

What other treatments are available?

Podiatrists can also help you by checking your posture or walking style. They will also ask lots of questions about your injuries, and also check every muscle and joint in the area. This gives clues about other treatments that can help.

  • Massage and stretching
  • Making your feet stronger 
  • Shock Wave Therapy
  • Ultrasound-guided Cortisone injection
  • Platelet-rich plasma injections (PRP)
  • Surgery
Shockwave therapy at Posture Podiatry

Posture Podiatry uses Shockwave Therapy for heel pain relief. Image © Posture Podiatry

Some football players have gone to drastic measures, with stories of jumping off tables to tear the fascia completely so they can get back out and play with less pain.

It’s important to find the true cause of your plantar fasciitis, otherwise the problem will return later.

 

How long does it last?

Left untreated, plantar fasciitis will take 12 months to develop the right amount of spurring and thickening to be pain free. However this isn’t the most ideal outcome because the extra thickening can lead to further problems later.

You can reduce pain in much less time with the right treatment.

 

Conclusion

People with plantar fasciitis experience heel pain in the morning or after rest. It’s common, and podiatrists are the experts dedicated to helping people with plantar fasciitis. 

There are things you can do to help, but it won’t go away by itself for at least 12 months, so have it checked properly by a podiatrist. 

One Foot Exercise for Happy Feet

Healthy, Happy Feet

There’s one foot exercise you can do that can really help to reveal problems with your feet. Many people will neglect their feet. But in general, athletes, sports enthusiasts and active people everywhere understand the importance of well-functioning feet. Some, because a simple foot injury sidelined them in the past, and others because they recognise the benefits of good foot exercises for better performance. 

Consisting of one quarter of the bones in your body, your feet are an engineering marvel designed to withstand huge forces, which for an athlete on the track can be up to a staggering 30 times your bodyweight. Just let that sink in for a moment – you times 30. Yep, the feet deserve some attention.

Your feet are designed to be able to withstand up to 30 times your body weight! Click To Tweet

There are 20 muscles inside each foot, and another 20 muscles that act on each foot from the lower leg. These muscles need to be work together in synergy to enable you to perform at your best.

Problems arise when one muscle is being over or underused leading to imbalance, compensation and loss of efficiency.

That’s why at Posture Podiatry we’re big on helping athlete’s feet to function well by themselves. And there’s one exercise that can determine whether your feet are fit for competition or not…

Foot Exercise to help problem feet

Foot exercises can help problem feet

One Simple Foot Exercise

The exercise is so simple, you can even do it right now while reading this.

  • While seated, stretch one leg out in front of you and make a big, slow circles with your foot – moving only your foot and ankle. Now, the temptation is to rush this, but it’s really important to make SLOW deliberate circles with your foot (it should take more than 10 seconds to complete one revolution).
  • The key is to be able to balance your muscle action to be able to complete a full circle smoothly and deliberately. Take note of any small jolts, pauses and twitches as you move your foot in a circle.

Just make a full, slow circle with your feet. Any interruption to smooth circle movements could mean you have a problem with muscles working together, and that could mean problems down the track.

Practice this until the slow circles are smooth and consistent, and you’ll be training your muscles to communicate better with each other. Repeat before and after your training sessions to ensure they’re still working well together.

Not being able to make slow circles with your feet can reveal bigger foot problems Click To Tweet

Revealing Other Foot Problems

If you’re having problems doing this foot exercise, or if you find it hard to make smooth circular movements it could be an indicator of a bigger problem, and that’s why this exercise is so important. From the perspective of a sports podiatrist, it’s exercises like these that help to identify the best treatment approach to address the true cause of your foot problem.

If you’re having trouble getting the movements right, book an appointment to see a podiatrist who uses foot mobilisation and manual therapy in their approach to improving foot function and mobility.