Shop 4 & 5
16 Maroubra Road
Maroubra, 2035 NSW
Give us a Call
(02) 9314 3888
Opening Hours
Mon - Friday: 7am - 7pm
Sat: 8am - 1pm

Are You Thinking About Buying New Shoes For Running Or Sport? Here Is Some Good Advice:

What Shoe Should I Wear?

Are you thinking of picking up a sport or maybe some running? It is really important to consider your footwear. The sport shoe serves as a structural and functional extension of your foot. A poorly chosen shoe can affect your walking/running patterns, which can then lead to injury. The best designed shoes in the world will not do their job if they do not fit properly.

Your foot is designed for stability and shock absorption. The chosen shoe should enhance these qualities. It is also important to know that most people DO NOT have perfect biomechanics! Suboptimal biomechanics can be corrected with the correct footwear.

Avoid foot problems by following these simple guidelines:

  • Have your feet measured to fit instead of going by what ‘size’ you are
  • Although your feet may not smell like roses after a workout, try to visit a shoe store at the end of the workout when your feet are the largest
  • Wear the sock you normally wear when working out
  • There should be at least one thumbs breadth of space from the longest toe to the end of the toe box
  • If you have bunions or hammertoes, your best bet is a wide toe box to let your fore foot breathe

Are you starting to feel some foot or lower limb pain while running or exercising? Book an appointment with a qualified physiotherapist today.

Ankle Sprains – All You Need To Know!

Ankle Sprains – All You Need To Know!

A sprained ankle occurs when your ankle ligaments are “overstretched” or “torn”.

There are 3 grades of ankle sprains, depending on the severity of the injury.

  • Slight tearing of the ligament with mild tenderness, swelling, and stiffness (Grade 1).
  • A larger but incomplete tear with moderate pain, swelling, and bruising. Although the ankle may feel stable, the damaged areas are tender to the touch, and walking is painful (Grade III).
  • A complete tear of the affected ligament or ligaments with severe swelling and bruising. The ankle is unstable and may feel “wobbly.” Walking is usually not possible because the ankle may give way, and there may be intense pain especially on weight bearing (Grade III)

Assessment and Treatment

Treatment options will vary, depending on the severity of your injury. Your physiotherapist will assess your injury and give you guidance to promote optimal healing. If we are concerned by the severity of your injury, we will refer you on to your doctor for further investigation.

Until you’ve been accurately diagnosed, use the following guidelines:

Rest, Ice, Compression, & Elevation (first 48-72hrs) are great steps to ensure that your injury is on the correct road to recovery.

It is important to book an appointment with a physiotherapist. During the session, we will assess your strength, range of motion, walking patterns and biomechanics to ensure normal function is restored following your injury.

We will help to keep you moving, as your ability to move your ankle is often restricted following a ligament sprain. We will use manual therapy techniques for joint stiffness, and massage and soft tissue release techniques for muscle spasm and tightness. We will also give you rehabilitation exercises to improve your strength and function. These exercises will include:

  • Range of motion Exercises (foot and ankle)
  • Gentle strengthening exercises
  • Band and body-weight resistance exercises
  • Proprioception/balance exercises
  • Functional weight-bearing activities to improve walking patterns and return to function and sport

Book an appointment with an experienced physiotherapist at Maroubra Road Physiotherapy to facilitate healing, prevent re-injury, and get you back on your feet!