Here at the Salus Foot Surgeon office, we promote good health and well being. I found that having an event coming up that was going to challenge my fitness, helped me to maintain motivation to train.
Here are a few ways to help you keep motivated:
- Have a fitness buddy
- Be accountable: tell your friends and family about your goals, post your achievements regularly on social media, ask your partner to help you monitor your progress
- Celebrate small achievements and the large ones. This helps you to keep on track.
- Have a plan. Write it out. Hang it somewhere where you will see it on a daily basis.
- Remind yourself why you are doing this, for example are you losing weight to reduce the stress on your joints to ease pain related to arthritis?
- Don’t forget to occasionally treat yourself
- Have an activity that you enjoy
- Mix it up so you don’t get bored.
What is your motivation to remain fit, lightweight and active?
Many of you will know that here at the Salus Foot Surgeon office, we promote and encourage a healthy, active lifestyle. Spending time outside and in nature, has been shown to improve health and well being. I have just completed the Adelaide Coastrek, a hike to raise money and awareness for the Beyond Blue organisation. My feet were in good shape at the end.
Here are a few top tips to help you with foot care and blister management during your hikes outside.
Prevention is the best cure.
- Try to keep your feet clean and dry as much as possible. Damp socks and shoes will cause the skin to macerate – what it looks like when you have spent too much time in the water, all wrinkled. With that, the skin is soft and is easy to break down causing wounds.
- Avoid sand in your shoes as much as possible. Sand is abrasive to the skin and will irritate and cause skin breakdown and wounds.
- Try out your equipment on shorter walks before you go on a long hike.
- Ensure your boots or shoes are properly fitted.
- Wear boots or shoes that are appropriate for the environment you are planning to walk or hike in. For example, “flip flops” or “thongs” are a poor choice of hiking shoe with no protection against rocks or stones, a thin sole, no protection against heat or cold and will contribute to muscle pain given the lack of support.
- Treat the skin “hot spots” as soon as you start to feel them. Dress the area with a blister dressing, or cover the area with tape such as leucoplast to prevent further skin breakdown. Remember that leucoplast or similar tapes may peel off the top layer of a newly forming blister, so best to cover the skin with a dressing first if this is the case. Comfeel dressings or similar, are also a great way to reduce further skin breakdown or use to cover new blisters.
- Socks are very important. Choose a natural material such as wool. These will help to wick moisture away from the skin. They also help to reduce skin irritation and blister formation.
- You may find wearing a thin undersock is comfortable for you such as a thin silk sock. Advantages include the natural fibre, they are smooth and slippery to help reduce skin friction and may provide increased warmth.
- Layering is an important principle in dressing for the outdoors and the feet are no exception.
- Don’t forget to clean your feet and change into clean, dry shoes and socks once you are finished your hike. You may need spare socks for the hike.
- Practice daily foot care in between exercising to reduce problems.
Enjoy your walk!
Welcome back to the Salus news.
I have just completed the much anticipated 2019 Adelaide Coastrek. If you have been to the Salus Foot Surgeon office at John Flynn Hospital recently, you would have noticed my fundraising efforts. I have been baking triple chocolate brownies! My staff and families, patients and hospital staff have been enjoying my brownies on a regular basis. The fundraising arm of Coastrek was to support Beyond Blue, to raise awareness and money to help those with mental health disorders. Overall the Adelaide Coastrek raised almost $1 million dollars for the Beyond Blue organisation. An amazing effort! Our team raised over $3500, which exceeded our fundraising goal. I hope that during the lead up to this hike, I have encouraged people to go outside as much as possible. To go for a walk, a run, a bike ride, whatever you find enjoyable and no matter how short. It will improve your own health and well being. Time spent in nature, combined with exercise, is a great way to keep you feeling good, and improve your own mental and physical health. I hope you take the time to be in the outdoors and go for a walk!
Here are a few snapshots to remind you of how beautiful the Australian coastline is. Here on the Gold Coast there are many beautiful beaches so take advantage of the sunny weather and go for a hike!
A more recent fundraising event was held in Brisbane to raise money for the Hamlin Foundation and the Royal Flying Doctors Service. Two incredible groups. If you haven’t read the story of how Catherine Hamlin created her fistula Hospital and supported many African women, I encourage you to do so! We all know how the RFDS works to support our remote Australian communities, for which health care would be inaccessible if it were not for this service.
Lastly for now, I ran in the Mother’s Day classic. We all know someone affected by cancer, so I donned my pink gear and went for a run. I encourage you all to combine your healthy lifestyle choices with a fundraising effort, support these great causes and have some fun!