The TSMC Blog

Is it normal to experience foot pain when I'm pregnant?The short answer to this question is yes, it is but it can be prevented. To understand why you get foot pain, it is first important to understand what is happening to your body during pregnancy: Hormonal chan...

Football season is just around the corner, which means it’s that time of the year to check out the latest and greatest in this year's football boot space. Each style of boot will function and perform differently to the next one, so this year let's choose based on need a...

Is your RICE out of date?For a long time now we have been managing acute injuries with the age old advice- R(est) I(ce) C(ompression) E(levation). But has our RICE passed it’s expiry? The latest research suggests so!! With an acute injury (like a spr...

Iliotibial Band Syndrome (ITB syndrome or IT Band syndrome)With many people gearing up for running events later this year now is a great time to take a look at one of the common conditions that often rears its ugly head amongst the running community.What is ITB synd...

"Hi, do I need Orthotics?"This is one of the most common questions that we get asked as a Podiatrist. To answer that question, our clients will go through an extensive biomechanical assessment looking at how your foot functions during activity. We take into account in...

How can I prevent blisters when running?Our Podiatrist Marney gives her top tips on how to prevent blisters during training and event day. New ShoesIf you have new runners, make sure that you wear them in at least 2 weeks before an event. Start by wearing them aro...

More than bendy?Am I hypermobile or just flexible?Being mobile is good right? Don’t we want to be flexible and hypermobile. Is there a difference?Flexibility refers to the muscles and their associated fascia being stretched. A muscle is a contractile tissue which ...

Jaw pain, temporomandibular dysfunction (TMD), is a common and often debilitating condition but it can be easy to treat with the right care team on your side.So, what do we mean when we say TMD? The temporomandibular joint (TMJ) is the articulation of the mandible joi...

Autism Spectrum Disorder (ASD) was first diagnosed in the 1950’s with current rates continually increasing. What is ASD?ASD is a neurodevelopmental disorder with an onset before the age of three, however may not manifest itself until later in life. Children wit...

Menopause - one of the biggest changes the female body tackles in response to changing hormones and typically peaks at ages 49-51.Menopause typically reflects the absence of menstruation of at least 12 months. Most women associate this period with the dreaded hot flus...

Do I have a wart on my foot?What is a wart?A wart is caused by a viral infection known as the human papillomavirus (HPV).  Warts are characterised by a growth of raised hard skin and they can generally be found on the hands and feet. Warts also have little black spo...

Remember that high of crossing the finish line of a run you have been training for for months?We are all missing it.In the clinic, we have been reflecting on what our clients have achieved over the years. We don't always get that chance as we are too focussed on the...

With gyms closed we’ve found lots of people are turning to running and making the most of the awesome trails and beaches the Surf Coast has to offer!With all this extra time, it may be tempting to run more frequently and/or longer distances. But, did you know that r...

My 5 steps to fixing ITB syndromeYou’re out on a run chasing down your next PB when suddenly you feel a sharp pain on the outside of your knee. You pull up, shake it off and start again. But that same pain returns getting worse with each step until you’re eventually f...

Trigger point dry needlingTrigger point dry needling is a technique where a fine, sterile acupuncture filament needle is used to stimulate and relieve a “trigger point” in tight and sore muscles. So, what does that even mean?A ‘trigger point’ is a tight or hypersens...

The beauty of exercise for Parkinson’s DiseaseWe know that Parkinson’s Disease can present itself in a myriad of different symptoms, and no two people experience it quite the same. Typically though, most who suffer from Parkinson’s will experience changes to walking p...

Lack of time, never-ending to-do lists, full-time work, full-time parenting, commuting, poor weather, low motivation .. sounding familiar? These are some of the more common barriers to exercise we hear as exercise physiologists. Where does your daily dose of movemen...

Amidst the chaos in our world right now, and what we can't control. It is important to focus on the little things, the positive things, the things that make us smile, and things we can control. We want to maintain our health, fitness and wellbeing the best that we can...

Lateral Foot PainUgg boot foot?We have been seeing an increase recently in clients experiencing pain through the outside of the foot. One of the main changes over the last few months have been people working from home and wearing slippers or going barefoot. I have w...

Finally restrictions are starting to ease. The reality of home-schooling is over, kids are returning to the classroom and parents have been popping champagne corks all over Torquay. Residents are likewise keen to escape the confines of self isolation - access gym member...

Most of us know and understand the benefits of keeping active for our overall mental and physical wellbeing, but understanding is not always enough motivation. We have noticed a trend with clients finding it hard to find the motivation to exercise over the last few mont...

With all that’s going on in the world, more and more of our wonderful clients are either in quarantine or self isolating for the good of themselves and their families. In response to this, we at TSMC have developed an online consultation, called "Telehealth". We want to...

In a time when we are all aware of the health of our community, it’s great to step back and think about how we can help ourselves, and in turn help the entire community. Preventative medicine is something we should all embrace & practice each and every day, not just...

With many of us having a little more time on our hands, now is the perfect time to get out into the fresh air, make the most of the perfect autumn weather and explore your surrounds. We are so lucky to live on the Surf Coast, and walking is one of the best ways to expl...

Blister prevention With the Surf Cost Trek and Oxfam trail walk fast approaching and training in full swing, blisters may be an issue for you!This blog is about the prevention of Blisters and how your Podiatrist can help. There are many types of blisters that people ...

March is endometriosis awareness month! Exercise Physiologist, Danielle, is here to give some insight into how exercise can play a role in helping to reduce symptoms of endometriosis. What is endometriosis?Endometriosis is a chronic health condition affecting one in t...

Don't skip strength days! Strength training is an important component of any runners exercise regime. Benefits of Strength training: Improves running economy (using less oxygen at the same pace) Improves performance by increasing motor unit recruitment ...

My personal experience with a Calf tear...The first day of preseason training is a day most football players dread. Every year it sneaks up on you so fast you’re left scratching your head wondering; where did the off-season go!? The elation of being reunited with your...

Shin splints, also known as "medial tibial stress syndrome" is a pain syndrome that presents on the inside of your shin bone. Generally the pain may be worse at the start of exercise and then “warm up” during activity. Typically the most tender area is in the bottom 2/3...

Head Check!How’s your head feeling - Heavy? Tired behind the eyes? Tight? Finding it hard to concentrate?Stress and headaches often come hand in hand - they are like Batman & Robin, but they are annoying & won’t save the world. Stress is a normal response ou...

The team at Torquay Sports Medicine Centre are committing to staying active for the month of "Movember" to increase awareness around men's health. Each team member has set themselves a fitness challenge, and this month we will be holding each other accountable in order ...

Spring is here, and for many of us that means it’s time to get back into that exercise routine. But before you launch into a 7 day a week program and end up setting yourself back with injury, take a moment to reflect on your current fitness levels and re assess your goa...

You can literally count the sleeps until the Surf Coast Century on one hand, but now is not the time to drop the ball! For many of us, the build to race day has involved months of structured training, early nights, long days on the trails and solid nutrition planning (c...

CRAAAAAMP!!There’s nothing quite like the feeling of a cramp, especially when you’re on track for a PB! But what is it? And what can be done about it? These are two very common questions we get asked here at TSMC.What is it?Cramps, also known as ‘exercise associat...

Are you new to trail running? Unsure if you should be wearing trail or road runners? Or just unsure of where to start?!It can be a daunting task to find the perfect shoe for the trails. It all comes down to your individual needs, so we have put together a guide to hel...

It’s finally race week and with only 2 sleeps until the Surf Coast Trail Marathon, I’m sure a few of you are wondering what you have signed up for?! There are many reasons to get excited about trail running. Not only does it give you the opportunity to get outdoors and...

Firstly, post workout soreness (also known as "DOMS") is different to actual injury. We tend to feel generalised or localised pain in a particular body area the day after we have exercised heavily (eg. After a running event or a hard session in the gym). It is complete...

Do you have plantar heel pain that has been present for over 3 months? Chances are you do not have Plantar Fasciitis but "Plantar Fasciosis".Heel pain is the most common injury we treat as Podiatrists. We find the term "plantar fasciitis" is used loosely for many i...

Key Points:Females are 8 times more likely to injure their ACL than their male counterpartsFiring rates of nerves that control muscle activity were much higher in the week before a woman's next period than earlier in the menstrual cycleHormones oestrogen, progester...

Stack height, weight, correction, neutral, road, trail, cushioning, width... the list goes on! Delving into the many variations of runners is a big task - there are many features to be aware of other than just the colour! It is not simple choosing the perfect p...

Running is fantastic for the body. It helps you feel good and the evidence has shown that it is great for your joints (yep…even your knees!), bones, heart and lungs. Unfortunately, Achilles pain in runners is quite common. At Torquay Sports Medicine Centre we l...

Over the next fortnight the kids will be back in uniform and back at school. This also means that they will be back carry a school bag. School bags have come under much scrutiny over the last few years as it was thought that they are the source of adolescent back pain....

5 Travel-friendly stretches that might just save your holidays!It’s no secret that Aussie's love to travel and the Christmas/New Years period sure is a popular time to do so. More than half the Australian population now owns a passport and as a nation, we took more th...

Top 5 Ways to avoid getting a running injury!Spring is here!As the sun comes out & the days get longer, more runners start to come out of their winter hibernation - some just love running, others have marathons and half marathons to tackle.Did you know that re...

 I see a lot of patients who feel like they are eating well, exercising consistently and trying to do other things to support their health goals but are not achieving them.  A huge factor that can impact health goals is dysregulated blood sugar which creates meta...

This is a question I get asked over and over by pregnant clients. My answer is generally the same. How long is a piece of string? Each pregnancy, each birth experience and each baby is really different: as is my answer to this question.What about my pelvic floor? This...

Blisters - how do we treat? Blisters are a big reason why people pull out of a run or walk and can make an event experience extremely unpleasant. We want to help you prevent blisters and give you the tools to manage them if they do occur. TreatmentSo you have a ...

How can I prevent blisters? Blisters are a big reason why people pull out of run and walking events and can make the experience extremely unpleasant. We want to help you prevent blisters and give you the tools to manage them.Cause High friction The skin is s...

If you're a cycling enthusiast, please skip through this. However, if you have recently started cycling or like me, just wanted to know a bit more about fitting a bike and cycling, read on!I have clients present to me on a weekly basis talking to me about their bi...

You may have seen in the news that a recent study into low back pain management has highlighted a few issues within our care current system. If you are one of the 25% of Australian's experience back pain on a daily basis or the 50% of Australian's have experienced pain ...

Osteopathy is a manual, hands on form, of allied health care. It look at the body as a whole and this is exactly how your osteopathic appointment and management will be.  Our Osteopath will carefully listen to what is happening for you, whether it is back or ne...

How do you train for a 5k run? Do you lace up and just try and run as fast as possible? Do you try and do a personal best every run? Has it worked or do you feel like you’ve hit a plateau? Running 5km requires a balance of speed, endurance and muscle strength. There...

As I can see more and more riders on our roads, I thought about giving an inside guide about some common injuries and niggles that you could encounter while road cycling, and most importantly how to prevent them.Many amateur cyclists spend more time perfecting and tun...

Gary, Myotherapist at Torquay Sports Medicine Centre, answers frequently asked questions about Myotherapy.  What is Myotherapy?Myotherapy is a hands-on treatment focussed on muscle and fascia.What is the difference between myotherapy and remedial massage th...

Hit the ball FURTHER and move away from PAIN! Golf is a fantastic sport that can be one of the most enjoyable experiences when your body is moving freely and healthily. However, like any other sport, injuries can creep in and severely limit our ability to keep playing...

4 Tips To Beat Shin Splints & Run Pain FreeNov 22, 2017 Running and exercise is fantastic and has many, many benefits for your ...

So what is Myotherapy? And what is the difference between Myotherapy and Remedial Massage?Myotherapy is an evidence based assessment, treatment and rehabilitation of musculoskeletal pain and associated conditions.Myotherapy and Remedial Massage are two distinct prof...

Do you suffer from tendon pain that isn’t improving?Achilles tendonitis, golfer’s elbow (medial epicondylitis), tennis elbow (lateral epicondylitis), and jumper’s knee (patella tendinitis) have all been shown to respond to “shockwave therapy”.The team at TSMC are ex...

With the more sunshine and a huge list of running events just around the corner, now is a good time to talk about the benefits of massage to optimise your training and fast track your recovery.Recovery massage is beneficial during preparation for a any event. Preparat...

Rounded shoulders are a common postural abnormality and there are many ways our society promotes this bad posture.Sitting down for long hours in front of a computer screen, driving, looking down at your phone or tablet, bad training habits (focussing on chest muscles)...

Is your posture affected by sitting too much? Do you experience back or neck pain? Are you fed up with a body that’s not performing at its peak? Are you frustrated with long term injuries that haven’t fully recovered? Do you simply feel you require more stabi...

TFL, Lats & SpineFoam rolling is a simple, time-efficient technique for keeping your muscles and joints in optimal condition.Foam rolling is fantastic for both athletes and desk-based workers. It is great for prevention, managing injuries, and also recovery foll...

Barefoot running. Midfoot strike. 180 cadence. Over striding. Knee drive. If you are a keen runner or looking to begin to run, these are some of the terms you will come across in the overall debate... ‘What is the optimal running technique to reduce your risk of injur...

Exercise Physiologist are allied health professionals that specialise in the delivery of exercise for a number of specific conditions and pathologies including:  -Musculoskeletal injury prevention and rehabilitation.-Prevention and management of Chronic Diseases.-...

High intensity interval training, or HIIT, has grown in popularity as a training method of late with F45, Metafit and Tabata amongst the more popular forms. It is a time-efficient form of training that is attractive to the modern, ‘busy’, lifestyle with sessions often l...

What is Cupping?Myofascial Cupping is a form of myofascial release and trigger point therapy. It combines various massage and stretching techniques with the application of slightly pressurised (ie suctioned) cups.How does Cupping works?Cupping helps to lift and se...

We are excited to offer Torquay and the Surf Coast with the Recovery Boot system to assist in pre and post training.Recovery should be a crucial part of any athlete’s training. If you recover adequately and effectively, it means you can train harder and longer and red...

 The Great Ocean Road Running festival is this weekend! Are you ready for the big day?Whether you have been training for the Ultra Marathon or the 6km - they all take commitment and dedication. You have put in the training hours and made sacrifices - whether it...

With one month to go until the Surf Coast Trek it is now time to talk feet! The TSMC Podiatrists have volunteered at numerous long distance walking events and have seen first hand the importance of your foot care over these distances. Too often we see participants pre...

Surfers take a lot of pounding that, by the end of day, leaves them with tight, sore muscles. Tense muscle can have a domino effect, spreading through the entire body and affecting nerves, muscle and bones. Regular massage addresses this problem by easing muscles and en...

Do you suffer from osteoarthritis of the hip, knee or ankle? We can help!Osteoarthritis (OA) is a degenerative joint disease where there is a loss of articular cartilage from the bone surface that can cause pain, stiffness, locking, giving way and swelling around the...

PODIATRY SHOCKWAVE TREATMENTThe team at TSMC are very excited to announce that we now provide Shockwave Therapy!Extracorporeal Shockwave Therapy (ESWT) is a non-invasive therapy used to treat chronic conditions. The conditions we commonly treat in the Torquay clinic...

Do you suffer from persistent headaches?? Your cervical spine may be to blame!A common cause of headaches is referral from the neck (cervical spine). Headaches caused by cervical joint and muscle dysfunction are referred to as cervicogenic headaches. Cervicogenic head...

One thing we know for sure from the research into treating back pain is that exercise helps!!General exercise and specific targeted back exercises will assist in recovery and help to prevent and treat back stiffness and weakness. But what sort of exercise should you b...

Are you confused by the range of sports drinks available on the market? With products promoting everything from mixed carbs sources to no carbs, extra electrolytes, kind on your teeth… it’s no wonder choosing the right sports drink for your situation can be daunting. Le...

Heavy Legs post Bells Bash? The Bells Bash is a challenging, undulating course from the Jan Juc surf life saving club to Bells Beach. You are rewarded well for your efforts, with the stunning scenery it provides along the route.If you have recovered well and are fee...

For morning exercisers breakfast also doubles up as recovery from your training session and is key time for you to recover and refuel the body. This helps you to get fitter, faster and/or stronger from the hard work you’ve just put in. For afternoon exercisers, breakfas...

Whether you are training for a marathon, attending boot camp or out walking it is important to have the correct footwear to prevent injury.Over time time running shoes compress and no longer provide the shock absorption or structure that they once did… Wearing old and...

With over 40,000 products in a typical supermarket choosing what to put in your trolley can feel overwhelming. So, to help ease the confusion our Sports Dietician, Ali Patterson, has put together some great staples to consider stocking up with.OatsOats are such a hu...