Celebrating 200 Years of Podiatric Experience
Two centuries of knowledge, experience and caring for Queensland feet
This year, we’re proud to celebrate an incredible milestone at Queensland Foot Centres - our team has a combined 200 years of podiatric experience! 👣
Across our team, our podiatrists have worked with thousands of patients and managed an enormous range of foot and lower-limb concerns. From everyday foot and nail care to complex biomechanical issues, sports injuries, children’s feet and custom orthotics, our combined experience allows us to approach each patient with a broad depth of knowledge.
Experience matters
Podiatry is about much more than treating the symptoms of foot pain. Understanding why a problem is occurring is an important part of providing effective treatment and helping patients stay active and comfortable.
Over the years, our podiatrists have developed expertise across many areas of podiatry, while continuing to learn, keep up with advances in treatment and share knowledge with one another. This means our patients benefit not only from the experience of their individual podiatrist, but from the collective knowledge of our wider team.
Supporting you at every stage
Whether you’re managing a longstanding foot problem, returning to sport, looking for advice about footwear, caring for your child’s developing feet or simply wanting to keep your feet healthy, our team is here to help.
200 years of combined experience represents more than a number - it represents decades of learning, thousands of patient interactions and a shared commitment to providing quality podiatric care.
We’re incredibly proud of this milestone and, most importantly, grateful to the patients and families who have trusted Queensland Foot Centres with their care over the years.
We hope you enjoy our Spring Newsletter and the tips, advice and updates we’ve put together for you. We’re incredibly grateful to have supported so many patients and families over the years, and we look forward to continuing to provide experienced, personalised podiatric care for many years to come.
Thank you for being part of our journey - and here’s to the next 200 years! 👣
Spring into Walking
How to increase your activity without foot pain
Spring is a great time to get outside and walk more. Walking can improve heart health, bone health, balance and mental wellbeing - but if you've been less active over winter, it's important to give your feet and legs time to adjust.
Where should I start?
Research by Ding et al. (2025) found that most health benefits were achieved at around 7,000 steps per day, and Australia's current movement guidelines now use 7,000 or more daily steps as a useful target for people who are able and track their steps.
If you're not walking regularly, start with 10-15 minutes at a comfortable pace, or a distance you know you can manage without pain.
How do I build up?
There is no perfect progression for everyone, but a simple starting guide could look like:
Week 1: 10-15 minute walks, 3–4 days
Week 2: 15-20 minute walks, 3–4 days
Week 3: 20-25 minute walks, 4 days
Week 4: 25-30 minute walks, 4–5 days
Only progress if your current walking level feels comfortable. If you're sore, repeat the same level or reduce it rather than continuing to increase.
Once you are comfortably walking for around 30 minutes, you can start increasing your pace, distance or terrain. Change one thing at a time - don't add a longer distance, faster pace and hills in the same week.
Check your shoes
Before increasing your walking, make sure your shoes:
- Fit the length, width and shape of your feet
- Feel comfortable from the start
- Provide suitable cushioning and stability
- Hold your heel securely
- Have good grip and aren't excessively worn
The best walking shoe isn't necessarily the most expensive or most cushioned - it should fit your foot well and suit the type of walking you're doing.
What about hills and trails?
Start on relatively flat, predictable surfaces. As your walking tolerance improves, gradually introduce hills, stairs, grass or trails. These place different demands on the muscles and joints of the feet and lower legs, so allow time to adapt.
Keep yourself motivated
Track your minutes, distance or steps using your phone or watch. Set small goals, try different routes or walk with a friend. Seeing your walking gradually increase can be a great motivator.
When should I ease off?
Some general muscle tiredness after doing more than usual can be expected. However, localised foot pain, swelling, pain that is getting worse, or pain that changes the way you walk is a sign to reduce your activity.
If foot or lower-leg pain persists or is stopping you from walking, see your podiatrist for assessment.
Kellie Kalan
Kids’ Foot Health: Keeping Children Active This Spring
Simple tips to keep growing feet healthy, strong and ready for active play
As children become more active with sports and outdoor play, protecting their developing feet is essential. Here are key tips to keep young feet healthy:
Appropriate Footwear
Ensure children wear sport-specific footwear that provides adequate support and cushioning for their chosen activity. Shoes should fit properly with room for growth whilst preventing excessive movement within the shoe.
Gradual Loading
When starting new sports or increasing activity levels, introduce changes gradually. This allows muscles, tendons and bones to adapt safely, reducing injury risk.
Stretching and Strengthening
Incorporate regular stretching exercises for the calves, Achilles tendon and foot muscles. Simple strengthening activities like calf raises build resilience and improve performance.
Transitioning Between Sports
When changing sporting codes, allow adequate time for adaptation. Different sports place varying demands on feet and lower limbs, so gradual transition prevents overuse injuries.
When to Seek Help
If your child experiences persistent foot pain or discomfort, consult one of us for assessment and guidance.
William Henneken
How to Choose the Best Walking Shoes | Footwear Guide
Choosing the right walking shoes for comfort, support and stability
When deciding on your next pair of walking shoes, ask yourself these three questions:
1. What is the purpose of the shoe?
Whether it’s for walking your dog in the park in the morning, walking on trails on the weekend or your daily stroll around your local suburb, your footwear should suit where you’ll be walking.
If it’s for multiple surfaces like the first example, a trail shoe with GORE-TEX (GTX) will be your best bet, like a Brooks Divide or ASICS Trabuco.
If it’s for bushwalking, you are better off wearing a walking boot, which offers more stability, for example Keen Targhee or Merrell Moab.
If it’s just for your local streets, a walking-specific trainer like a Saucony Echelon or New Balance 680 will be more appropriate.
2. What is the right shoe for you?
Walking and running shoes vary substantially in terms of sole height, support and softness of the outer sole.
Most people for walking do not need a performance-based running shoe like a HOKA for their daily walks. In fact, these shoes will often be problematic for certain people aiming to improve stability and balance.
Also, these softer styles will typically not last as long as a more stable walking shoe.
3. What are the final considerations?
Always try on both shoes and have a thumb width from the longest toe of the biggest foot.
If you have a wide foot, try a 2E width in men’s or consider an anatomical toe box like Altra or Keen. For women, D width is the widest option, or consider a men’s shoe.
If you have swelling issues in your legs and feet, trying on your new shoes in the afternoon when the swelling is at its worst is better than the morning.
Need Help Choosing the Right Shoes?
If you have more specific issues or want some specific recommendations for your next walking or running shoe, please do not hesitate to make an appointment with one of our podiatrists.
Jamie Walker
Getting Your Feet Ready for Sandal Season | Foot Care Tips
Simple foot care tips for healthy, smooth and sandal-ready feet this Spring
Janet Burns
Gardening This Spring? Tips for Healthy, Happy Feet
Discover simple ways to protect your feet, choose supportive footwear and stay comfortable while gardening
As temperatures and humidity rise across South East Queensland, gardening can become surprisingly demanding on your feet and body.
If you have retired walking, running, or hiking shoes, consider giving them a second life as gardening shoes—particularly for long days spent planting, digging, or mowing. Older orthotics can also provide useful support, provided they remain comfortable and in reasonable condition. I personally use old hiking shoes with my previous orthotics, as they offer good grip, added protection, and a little waterproofing.
Avoid gardening barefoot or in thongs, unless you are simply watering the garden or doing very light work. For longer or more physical jobs, always wear socks and enclosed shoes to protect against cuts, bites, sharp objects, and irritation from soil or debris. Moisture-wicking socks are particularly helpful in humid weather; change out of wet shoes and socks promptly to reduce rubbing, blisters, and fungal infections. When mowing or doing heavier work, choose sturdy shoes with good tread and avoid footwear with excessively worn or slippery outsoles.
Finally, pace yourself. Rotate between tasks, take regular breaks in the shade, and stay hydrated. When lifting, keep the load close to your body, bend through your knees, and avoid lifting while twisting. A kneeling pad or low garden stool can also reduce prolonged squatting and strain through your feet, knees, and lower back - helping you enjoy the fresh air without paying for it the next day.
If foot or lower-leg pain is making gardening uncomfortable, our podiatrists can assess the cause and provide advice to help you stay active and enjoy your time in the garden.
Mitchell Brown
How Many Kilometres Should Running Shoes Last? | Podiatrist Tips
Learn when to replace your running shoes and the signs that worn-out footwear may be contributing to pain or injury
Thomas Hall
Training for a Fun Run or Charity Walk? Prepare Your Feet
Prepare your feet for 5km, 10km and longer events with tips to prevent blisters, heel pain and overuse injuries
Lydia Cunnington
Foot and Ankle Stretches Before Your Morning Walk or Run
Simple foot and ankle exercises to warm up before walking or running
As the weather warms, morning activity becomes more enticing for us all. Here are a few foot and ankle exercises to warm up the body and prepare it for exercise.
Ankle Circles
Stand or sit comfortably and slowly rotate one ankle in a circle. Do 10 circles in each direction, then switch sides. Keep the movement controlled rather than forcing a large range of motion. Bonus points if you do it while standing on one leg for an added challenge.
Calf Stretch
Place your hands against a wall and step one foot back. Keep the back heel on the ground while gently bending the front knee. Hold for 30 seconds and repeat on the other side.
Calf Raises
Stand with your feet hip-width apart. Slowly rise onto your toes, hold at the top for 2 seconds and then lower. Emphasise pushing through your big toe with this movement. Repeat 10–15 times to gently activate the muscles around your feet and ankles.
Need help getting your feet ready for exercise?
If you’re experiencing foot or ankle pain, or would like advice on preparing your feet for walking or running, our podiatrists can help. Book an appointment with Queensland Foot Centres today.
