What are the effects of running on your feet?

Running is a super-high-impact sport, and there's a lot of, like, body weight with every step. It increases by about seven times the bodyweight with every step when you're running.

Running is definitely hard work. You are constantly breaking down and building up new muscle fibers with every run. You are putting stress on your body. Of course, you are going to feel tired and sore, but there’s a fine line between recognizing the difference between general soreness and fatigue and overtraining.

If you find yourself feeling like you are working at a consistently hard effort, even on easy runs, you may be overtraining.

Here are 12 warning signs from your body that this may be the case:

• Feeling exhausted, even after getting enough sleep

• Heavy legs before, during and after runs

• Emotional highs and lows

• Appetite changes

• Consistently higher resting heart rates

• Lack of motivation for usual workouts

• Easy workouts consistently feel harder than usual

• Persistent achy-ness, stiffness or pain in the muscles and/or joints (beyond the typical delayed onset muscle soreness felt after a workout)

• Frequent headaches

• Drop in athletic performance

• Not able to complete your normal workout

• Lowered immune system

How to avoid overtraining

What can you do to ensure you don’t fall into the overtraining trap?

1. Follow a 10- to 20-percent increase in training volume over a three- to four-week period

2. Do one high intensity training session per week

3. Don’t do back-to-back challenging workouts

4. Make rest and recovery days/weeks a priority

5. Control your personal stress

6. Make sleep a big priority

7. Stay hydrated

8. Make good nutritional choices before, during or immediately after workouts

Finding the Right Shoe

As Sports Podiatrists, we know feet. We've seen it all, and we know someone with the same problems you are suffering with right now. When it comes to footwear, we can give you the right advice to make sure you get the right shoes for the task, whatever that might be.

We provide a range of customized and orthopedics footwear, including sandals to fit orthotics, extra wide and extra deep footwear for hard to fit feet. These include shoes to suit people with diabetes, peripheral vascular disease, or peripheral neuropathy.

We also can provide specialized running and sports footwear advice for athletes looking for an edge when training or competing. We can guide you in making decisions about minimalist footwear, or in choosing footwear for different training surfaces or different sporting codes.


If you are lost in the shoe racks and unsure which footwear to pick, make an appointment with one of our specially trained foot doctors to help you make the right choice the first time.

Trust the experts, refer a patient NOW!

What are the complications of heel pain?

Heel pain can be disabling and affect your daily movements. It may also change the way that you walk. If this happens, you may be more likely to lose your balance and fall, making you more prone to other injuries.

How can you prevent heel pain?
It may not be possible to prevent all cases of heel pain, yet there are some easy steps that you can take to avoid injury to the heel and prevent pain:

• Wear shoes that fit properly and support the foot.

• Wear the right shoes for physical activity.

• Stretch your muscles before exercising.

• Pace yourself during physical activity.

• Maintain a healthy diet.

• Rest when you feel tired or when your muscles ache.

• Maintain a healthy weight.

Find out what are the three worst things you can do for heel pain

When should you contact your doctor?

If you develop heel pain , you may first try some home remedies, such as rest, to ease your symptoms. If your heel pain doesn’t get better within two to three weeks, you should make an appointment with your doctor.

You should call your doctor immediately if you experience the following:

• Your pain is severe.

• The pain starts suddenly.

• You have redness in your heel.

• You have swelling in your heel.

• You can’t walk because of the pain in your heel.

If you have any problems with heel pain, Book now!

In many cases, your doctor may prescribe physical therapy. This can help to strengthen the muscles and tendons in your foot, which helps to prevent further injury. If your pain is severe, your doctor may provide you with anti-inflammatory medications. These medications can be injected into the foot or taken by mouth.

Your doctor may also recommend that you support your foot as much as possible — either by taping the foot or by using special footwear devices.

When Is Surgery Needed?
Although most patients with heel pain respond to nonsurgical treatment, a small percentage of patients may require surgery. If, after several months of nonsurgical treatment, you continue to have heel pain, surgery will be considered. Your foot and ankle surgeon will discuss the surgical options with you and determine which approach would be most beneficial for you.

Long-Term Care
No matter what kind of treatment you undergo for plantar fasciitis, the underlying causes that led to this condition may remain. Therefore, you will need to continue with preventive measures. Wearing supportive shoes, stretching and using custom orthotic devices are the mainstay of long-term treatment for plantar fasciitis.

REMEMBER: It is never normal for your heel to have prolonged pain.

Unfortunately, often heel care is overlooked. Making sure early heel pain is diagnosed is highly important. If you are experiencing chronic heel pain – or any other issue with your feet or ankles, book online to schedule a consultation.

We offer comprehensive treatment and early diagnosis for heel pain.

That’s where we, Pioneer Podiatry can come in!

Our Podiatrists are well placed to do a foot health assessment while still early!

Please give Pioneer Podiatry a call today if you have any concerns regarding your heel pain.

Time to Start The New Year Off On The Right Foot!

It can be hard to break the cycle. Best intentions, but busy lives. We’ve all been there!

7 New Year’s Resolutions to Keep Your Feet Healthy

Now that Christmas is over, it’s time to start thinking about New Year’s resolutions. A popular one is to start taking better care of our health. And while this is a great idea, Pioneer Podiatry Specialists find that most people make the mistake of not thinking about foot health until they have a problem.
However, as any podiatrist would tell you, keeping your feet healthy is beneficial to your overall health. They can be an indication of what is going on with the rest of your body, ranging from poor posture to diminished blood circulation.

Today we’re sharing seven resolutions to get – and maintain – healthier feet in 2021.

1. Exercise. Many people don’t realize how much working out can impact the health of their feet. Walking, which is one of the simplest forms of exercise, works miracles for keeping your feet in shape. 

2. Watch what you eat. What you eat affects your body, even all the way down to your feet. To keep your feet healthy, cut back on foods that cause inflammation in the body, such as sugar and artificial trans fats. 

3.  Begin a daily foot care routine. This regime should include examining your feet daily (especially if you have diabetes) and cleansing your feet and apply moisturizer daily. Stick to a daily foot care routine. Each night before bed, cleanse your feet and put on moisturizer to help prevent dryness.

4.  Be sure to wear supportive and form-fitting footwear. Switch out your athletic shoes every six months. Even the best athletic shoe will lose its capacity to provide proper support for your feet over time. If you continue, wearing them when they’re worn out can affect the alignment of your foot and put you at a higher risk for sports-related injuries.

5. Wear the right shoes. Avoid wearing flip-flops and high heels as much as possible. Both can be detrimental to the health of your ankles and feet. If you choose to wear heels, consider those recommended by podiatrists and offer plenty of cushioning, comfort, and support. 

6. Make sure you’re wearing the correct size shoe. Wearing the wrong size shoe is estimated to result in up to 80 percent of foot problems. Next time you purchase shoes, have your foot measured to ensure that you are buying the correct size.

7. Listen to your body when it’s trying to tell you something. Don’t exercise or run through persistent pain, as doing so can cause serious harm. Put an end to foot pain. If your feet are bothering you on a regular basis, it is time to visit your podiatrist. 

REMEMBER: It is never normal for your feet to have prolonged pain.

Unfortunately, often foot care is overlooked. Following these foot care resolutions above can help prevent foot pain from occurring. If you are experiencing chronic foot pain – or any other issue with your feet or ankles, book online to schedule a consultation. The path to achieving your New Year’s resolutions awaits you, don’t forget to make sure your feet can take you there. Now’s the perfect time to schedule your New Year’s appointment.


We offer comprehensive treatment for foot problems. 

That’s where we, Pioneer Podiatry can come in!

Our Podiatrists are well placed to do a foot health assessment while still early!

Please give Pioneer Podiatry a call today if you have any concerns regarding your foot health.