As temperatures rise and outdoor activities increase, it's important to prioritise your foot health. From beach walks and summer exercise to choosing supportive footwear, discover expert podiatry advice to help keep your feet comfortable, healthy, and injury-free all season long. Learn how to prevent common summer foot problems and enjoy an active summer with confidence.
Returning to Running
A Guide for Mums and Dads
Thinking of lacing up your running shoes and hitting the pavement again? Returning to running after having children can be an incredibly rewarding way to improve your fitness, boost your mental wellbeing, and carve out some much-needed time for yourself. However, it's important to remember that your body has been through significant changes, and easing back into running safely can help prevent injury and make the experience more enjoyable.
As someone who has recently navigated this journey after having two children in the last two years, I understand both the challenges and the excitement of getting back into a regular running routine. Here are some key tips to help you return to running with confidence.
Invest in the Right Running Shoes
One of the most common mistakes returning runners make is pulling out an old pair of running shoes and expecting them to perform as they once did. Pregnancy, childbirth, weight fluctuations, and time away from exercise can all affect your feet and biomechanics.
A properly fitted pair of running shoes with appropriate cushioning and support can make a significant difference to your comfort and injury prevention. Consider having your gait assessed by a podiatrist or footwear specialist to ensure you're wearing shoes suited to your foot type and running goals.
Start Slowly and Follow a Structured Plan
It can be tempting to pick up where you left off, but a gradual return is essential. Your cardiovascular fitness may return faster than your muscles, tendons, and joints can adapt, increasing the risk of injury.
A walk-run program is often the best place to start. For example, begin with one minute of jogging followed by two minutes of walking, repeating the cycle for 20 to 30 minutes. As your fitness improves, you can gradually increase your running intervals and decrease your walking breaks.
Incorporating strength training alongside your running is equally important. Exercises such as squats, lunges, calf raises, and glute strengthening can improve stability, support your running form, and reduce the likelihood of common injuries.
Accept That Your Body Has Changed
Many parents find themselves comparing their current performance to what they could do before children. While this is understandable, it's important to recognise that your body has undergone significant physical changes.
Recovery becomes increasingly important, particularly when balancing family responsibilities, interrupted sleep, and work commitments. Prioritise rest days, listen to any aches or pains, and celebrate progress rather than focusing solely on pace or distance.
Fuel Your Body and Stay Hydrated
Proper nutrition and hydration play a crucial role in your return to running. Busy parents often put their own needs last, but your body requires adequate fuel to support training and recovery.
Aim to eat balanced meals that include quality carbohydrates, protein, and healthy fats. Staying hydrated throughout the day will also help maintain energy levels and support overall performance, especially during Queensland's warmer months.
Seek Professional Advice When Needed
If you're experiencing persistent foot pain, shin splints, heel pain, or other running-related concerns, seeking professional advice early can prevent minor issues from becoming long-term problems.
A podiatrist can assess your foot function, running mechanics, footwear, and training load to provide personalised recommendations that help you return to running safely and sustainably.
Enjoy the Journey
Returning to running after children isn't about chasing personal bests straight away—it's about rebuilding confidence, improving your health, and finding enjoyment in movement again. Start small, stay consistent, and remember that every run is a step forward.
Your running journey may look different than it did before, but it can still be just as rewarding.
Mitchell Brown
Stylish and Supportive Women's Footwear
The Best Comfortable Shoes for Special Occasions
With social events, weddings, holiday celebrations, and summer getaways filling up the calendar, many women find themselves searching for footwear that looks great without sacrificing comfort. While high heels and unsupportive sandals may be tempting for special occasions, they can often lead to foot pain, arch strain, and discomfort that lingers long after the event is over.
At Queensland Foot Centres, we generally recommend wearing supportive footwear and orthotics for the majority of the week to help maintain foot health and manage existing foot conditions. However, that doesn't mean you can't enjoy stylish footwear for those special occasions. The key is choosing shoes that offer a balance of support, fit, and fashion.
What to Look for in a Supportive Dress Shoe
When shopping for event footwear, consider the following features:
- A stable, low-to-mid heel rather than a stiletto heel.
- Adequate width through the forefoot to avoid crowding the toes.
- Arch support to reduce strain on the feet and lower limbs.
- Adjustable straps for a more secure fit.
- Cushioned footbeds for enhanced comfort.
- Removable insoles if you wear custom orthotics.
Making small compromises on heel height or style can often result in significantly improved comfort throughout the day or evening.
Our Top Picks for Stylish and Supportive Footwear
Bared Footwear
Bared has become a favourite among podiatrists and patients alike thanks to its combination of fashion-forward designs and supportive features. Many styles include built-in arch support, cushioned footbeds, and removable insoles, making them suitable for those who wear orthotics. Their collection includes sandals, flats, loafers, and low-heeled options that can easily transition from day to night.
Footgear
With stores located throughout Queensland, Footgear offers a wide range of podiatrist-recommended brands. Popular options include Ziera and Silver Lining, both of which feature removable footbeds and extra depth to accommodate custom orthotic devices while maintaining a stylish appearance.
The Shoe Garden
Finding fashionable footwear in larger sizes can often be challenging. The Shoe Garden specialises in women's footwear in larger sizes, offering a variety of comfortable and stylish options without compromising on fit. Their carefully curated range makes them a valuable resource for women who struggle to find supportive shoes in standard retail stores.
Can Orthotics Fit Into Dress Shoes?
Many people assume orthotics can only be worn in bulky walking or athletic shoes. Fortunately, modern orthotic devices have come a long way. At Queensland Foot Centres, we offer slimline orthotics specifically designed to fit into many dress shoes, sandals, and lower-heeled styles.
If you're finding that your favourite dress shoes leave your feet aching by the end of the day, an assessment may help identify whether additional support could improve your comfort.
Put Your Best Foot Forward This Summer
Looking stylish doesn't have to mean suffering through sore feet. By choosing supportive footwear and ensuring your shoes fit correctly, you can enjoy weddings, parties, holidays, and special events in comfort.
If you're unsure whether your footwear is providing adequate support, our team can assess your current shoes and discuss options that will keep you comfortable while maintaining your personal style.
Janet Burns
Why Hiking Poles Are Essential for Hiking
Benefits for Stability, Knee Pain and Fatigue
A recent hike up Japan's iconic Mount Fuji with my wife left me with a newfound appreciation for one piece of hiking equipment I had previously overlooked: hiking poles.
Standing at 3,776 metres, Mount Fuji offers incredible views and an unforgettable experience, but it also demands a reasonable level of fitness and preparation. The hike is approximately a 10-hour round trip, with a steep and rocky ascent that, while challenging, is manageable with regular breaks and a steady pace.
The descent, however, was an entirely different story.
The trail down consisted of seemingly endless switchbacks across loose volcanic rock, placing significant stress on my knees with every step. As fatigue set in, I quickly realised why so many experienced hikers rely on hiking poles.
What may seem like a simple accessory can make a remarkable difference on both day hikes and multi-day trekking adventures.
How Hiking Poles Help
Improved Stability and Balance
Uneven terrain, loose gravel, rocky paths, and steep descents can all increase the risk of slips and falls. Hiking poles provide additional points of contact with the ground, helping to improve balance and stability.
This added support can be particularly beneficial when navigating challenging trails or carrying a backpack, reducing the likelihood of lower limb injuries caused by trips or falls.
Reduced Stress on Joints
One of the biggest benefits of hiking poles is their ability to help distribute load more evenly throughout the body. Rather than placing all the stress on your knees, ankles, and hips, hiking poles engage the muscles of the upper body to share some of the workload.
This can be especially helpful during downhill sections, where the forces through the knees can be substantial. By reducing the load on the lower limb joints, hikers often experience less discomfort and improved confidence on steep descents.
Reduced Fatigue on Longer Hikes
As distances increase, fatigue becomes a major factor in both performance and injury prevention. Hiking poles help recruit the muscles of the arms, shoulders, chest, and upper back, spreading the physical demand across a larger number of muscle groups.
This can help preserve energy in the legs, allowing you to maintain better technique and control throughout the hike. When fatigue is reduced, balance and coordination often improve as well, further decreasing injury risk.
Are Hiking Poles Worth It?
For casual walks on flat ground, hiking poles may not be necessary. However, if you're planning a challenging day hike, tackling steep terrain, carrying a pack, or embarking on a multi-day adventure, they can be one of the most valuable pieces of equipment you own.
After experiencing the long descent from Mount Fuji firsthand, I can confidently say that hiking poles are not just a convenience—they're a genuine kneesaver.
If you're preparing for your next hiking adventure, consider adding a quality pair of hiking poles to your gear list. Your knees may thank you for it.
Elliot Miller
Best Sandals for Foot Health
Supportive Footwear for Comfort and Stability
As summer arrives, many of us look forward to shedding enclosed shoes and embracing open-toed footwear. But with so many options, how do you choose the right pair for your foot health? Thongs often lack the support your feet need, so for long-lasting comfort and protection, closed-back sandals are the best choice for summer footwear.
Why Closed-Back Sandals?
Closed-back sandals provide greater stability and support than open-backed options like thongs or scuffs. With a secure heel cup, your feet stay properly aligned, reducing the risk of slips, falls, and long-term foot pain. Many high-quality closed-back sandals also feature contoured footbeds and arch support, which help distribute your body weight evenly and prevent issues such as heel and arch pain.
Additionally, quality sandals offer cushioning and shock absorption, making them an excellent choice for walking on hard surfaces or standing for long periods—without compromising breathability or style.
Top Sandal Brands for Foot Health
If you're looking for supportive sandals this summer, here are a few trusted brands:
- Revere & Naot: These two brands design sandals with orthotic-compatible footbeds and offer excellent arch support and cushioning.
- Aetrex: Aetrex sandals excel at cushioning without sacrificing necessary support.
- Teva & Merrell: For those planning to explore the outdoors, both Teva and Merrell offer hiking sandals with rugged durability, cushioning, and arch support, making them perfect for longer walks and summer adventures.
Thongs as an Alternative
If you prefer thongs, choose high-quality options from brands like Ascent, Aetrex, Telic, or Oofos. These thongs provide better support, cushioning, and durability than standard flip-flops, allowing you to enjoy comfort without compromising foot health.
This summer, invest in quality sandals that will keep your feet healthy, supported, and stylish!
Thomas Hall
Foot Strengthening Exercises
How to Build Stronger Feet and Improve Balance
Did you know that each foot contains around 20 small muscles that help support your arches, maintain balance, and assist with movement? Despite the important role these muscles play, they are often overlooked.
Modern lifestyles have significantly reduced the amount of natural foot strengthening we do. Supportive footwear, long hours spent sitting, and walking primarily on flat, predictable surfaces mean that many of the muscles within our feet aren't challenged as often as they once were.
As the weather warms up and we spend more time barefoot or wearing open footwear, some people begin to notice foot fatigue, arch discomfort, or reduced stability. The good news is that just like any other muscle group, the muscles in your feet can be strengthened with targeted exercises.
Research has shown that improving foot strength can help:
- Improve balance and stability
- Enhance proprioception (your awareness of foot position and movement)
- Reduce the risk of falls
- Support arch function
- Improve overall foot performance during walking and exercise
- Potentially reduce the risk of certain foot and lower limb injuries
Here are three simple exercises you can start at home to help strengthen your feet.
1. Piano Toes
This exercise helps improve toe control, coordination, and activation of the small muscles within the foot.
How to perform:
- Sit or stand with your feet flat on the ground.
- Lift your big toes while keeping your other four toes on the floor.
- Lower your big toes and then lift your four smaller toes while keeping your big toes down.
- Alternate between these movements slowly and with control.
Recommended starting point:
Aim for 20–30 repetitions daily.
Don't worry if this feels difficult at first - many people find toe independence surprisingly challenging!
2. Tea Towel Scrunches
Tea towel scrunches are a great beginner exercise for strengthening the muscles that support the arch of the foot.
How to perform:
- Sit comfortably in a chair.
- Place a tea towel flat on the floor beneath the front of your foot.
- Use your toes to grip and pull the towel towards your heel.
- Once the towel has been gathered, use your toes to push it back out flat.
Recommended starting point:
- 10 repetitions pulling the towel in.
- 10 repetitions pushing the towel out.
- Perform 4–5 times per week.
As your strength improves, you can increase the number of repetitions or add a light weight to the far end of the towel.
3. Short Foot Exercise
The short foot exercise is one of the most effective ways to strengthen the muscles that support the arch. It can take some practice to master, so don't be discouraged if it feels difficult initially.
How to perform:
- Stand or sit with your foot flat on the floor.
- Keep your heel and toes in contact with the ground.
- Gently draw the ball of your foot towards your heel, creating a subtle lift in your arch.
- Avoid curling your toes during the movement.
- Hold briefly before relaxing.
Recommended starting point:
- 3 sets of 10 repetitions.
- Perform 4–5 times per week.
Many people find this exercise easier after they have developed some strength and awareness through the piano toe and towel scrunch exercises.
Small Exercises, Big Benefits
Foot strengthening exercises require only a few minutes each week but can provide significant benefits for balance, stability, foot function, and overall comfort.
If you're experiencing ongoing foot pain, weakness, instability, or have concerns about your foot posture, a podiatry assessment can help determine which exercises are most appropriate for your individual needs.
Strong feet provide the foundation for healthy movement, so investing a little time in foot strength can pay dividends throughout the rest of your body.
Jamie Walker
Why You Should Rotate Your Shoes
Benefits for Foot Health and Shoe Longevity
Most people don't think twice about reaching for the same favourite pair of shoes every day. After all, if they're comfortable, why change?
However, regularly rotating your footwear can benefit both your shoes and your feet more than you might realise.
Whether you're wearing running shoes, work shoes, or casual sneakers, giving your footwear a break between wears can help extend its lifespan, improve comfort, and support better foot health.
Your Shoes Need Time to Recover
Modern footwear relies heavily on cushioning materials such as foam, rubber, and shock-absorbing midsoles. Every step you take compresses these materials slightly.
While these materials are designed to rebound, they perform best when given time to recover. Wearing the same pair day after day can prevent the cushioning from fully regaining its shape, leading to faster wear and reduced shock absorption.
By alternating between two or more pairs of shoes throughout the week, you allow the materials to "bounce back" and maintain their supportive properties for longer.
Reduce Moisture and Odour Build-Up
Summer heat, long days on your feet, and increased activity can lead to moisture accumulating inside your shoes.
Allowing shoes to air out between wears helps moisture evaporate more effectively, reducing the environment that encourages odour-causing bacteria and fungi to thrive.
A simple overnight break can make a significant difference in keeping footwear fresher and more comfortable.
Different Shoes Challenge Your Feet Differently
Every shoe is designed slightly differently. Variations in cushioning, arch support, heel height, flexibility, and fit can alter the way your feet and lower limbs function.
Rotating footwear exposes your feet to small variations in movement patterns and loading forces rather than repeatedly stressing the same tissues in exactly the same way.
Think of it like varying your exercise routine—different demands can help reduce repetitive strain and promote healthier movement.
Extend the Life of Your Footwear
Quality footwear is an investment, and replacing shoes can be expensive.
Rotating your shoes can help:
- Reduce wear on midsoles and cushioning
- Maintain support for longer
- Prevent premature breakdown of materials
- Improve overall durability
- Keep shoes looking newer for longer
For active individuals, alternating between two pairs of running or walking shoes is often one of the easiest ways to maximise the lifespan of both pairs.
How Many Pairs Should You Rotate?
You don't need an extensive shoe collection to benefit from rotation.
For most people, having:
- A primary everyday shoe
- A second supportive casual or work shoe
- An activity-specific shoe (such as a running or walking shoe)
is enough to allow each pair adequate recovery time between wears.
Give Your Shoes a Break This Summer
Rotating your footwear is a simple habit that can help keep your shoes fresher, more supportive, and longer lasting. More importantly, it may also provide benefits for your feet by reducing repetitive stress and ensuring you're getting the most from your footwear.
This summer, consider giving your favourite shoes a well-earned rest. Your feet—and your wallet—may thank you for it.
Lydia Cunnington
QFC Recent Highlights
Celebrating Success, Exploring Footwear History and Supporting Our Community
Celebrating the Brisbane Lions' Premiership Success
Lachie Neale & William Henneken Catch Up
A huge congratulations to the Brisbane Lions on their incredible AFL Premiership victory!
This achievement is particularly special for Queensland Foot Centres, as it marks more than 25 years of partnership with the club. Over the years, we have proudly provided podiatry services and foot care support to countless players, helping them perform at their best throughout training and competition.
Following the Grand Final success, our podiatrist William Henneken had the opportunity to catch up with Brisbane Lions captain Lachie Neale. It was fantastic to connect with one of the game's elite athletes and continue supporting the club as they build towards future success.
We're proud to be part of the Lions' journey and look forward to many more years of partnership.
Podiatry Finds on Nathan & Nicole's European Adventure
Director and podiatrist Nathan Eadie recently returned from a European holiday with his wife Nicole, who is also a podiatrist. Unsurprisingly, even while travelling, Nathan managed to uncover some fascinating podiatry-related discoveries.
The World's Biggest Heels
Among his finds was what may be the world's largest pair of high heels. While certainly impressive, they're definitely not a footwear choice we would recommend for everyday use!
Arch Support Through the Ages
Whilst visiting Edinburgh, Nathan discovered an early example of footwear featuring built-in arch support dating back to the 17th century. It's remarkable to think that the importance of supporting the arch of the foot was recognised hundreds of years ago.
Medieval Footwear Innovation
Nathan also came across footwear dating back to the 1400s. Interestingly, some shoes were found packed with moss to improve fit and comfort—a concept not entirely dissimilar to the orthopaedic padding and felt modifications we still use today to help relieve pressure and improve shoe fit.
History may change, but the search for comfortable footwear clearly remains the same!
Lydia Cunnington: Podiatrist by Day, Star by Night
Our talented Toowoomba podiatrist Lydia Cunnington recently swapped the clinic for the stage, performing in a local production of Little Shop of Horrors.
Many of Lydia's patients attended the show and were delighted to see her showcasing a completely different set of skills outside the clinic.
Some of the wonderful feedback included:
"It was inspiring to see someone as talented in their profession as Lydia also shine in the arts. She truly has a versatile talent."
"It was great to see Lydia enjoying herself in a completely different environment. Her skills in both fields are truly admirable."
"What a fun show! We really enjoyed it."
"We saw Lydia perform at the first show—she was excellent!"
We're incredibly proud of Lydia and her achievements both as a podiatrist and performer. Congratulations on a fantastic production!