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Wide Thin Feet can be troublesome!!

Wide Thin Feet can give foot pain

By Margot Manning – Podiatrist | Footwear Specialist | Running Coach

Here’s a trouble maker…   A ‘normal’ foot that flattens like a pancake!

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These are perfectly fine feet to look at, but when you start running they flatten to become quite wide or even longer. If your shoe is not wide enough, then running can become painful and it is possible to develop longer term nerve injuries. 

There are other normal looking feet that can also turn into longer or wider feet.  When this happens it causes problems in your shoes like burning pain, blisters and black toes nails.  They are hard to detect at times, but boy, they can cause some pain in your feet.  The challenge for you is that buying shoes become tricky because there always seems to be something not quite right. 

Below are 3 relatively common foot features that can make running shoes more difficult to fit, PLUS some tips to help it easier for you.  

3 troublesome foot traits:

  • Hypermobile feet
  • Claw Toes and hammer toes
  • Deep or thick feet



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A  hypermobile foot can be like a bag of bones that appears normal but flattens like a pancake when you run.  The foot splays and widens.  With the repetition of running as it widens, you get increased pressure from the sides of the shoes and can lead to nerve-like symptoms.  Nerve Neuroma’s which are thickenings on the nerve can develop.  Neuroma’s are problematic and difficult to treat so getting your shoes sorted can save your from long term pain.  
What to look out for:
  • When you stand up, your normal looking foot flattens and splays.
  • Burning pain in your feet after running for a while
  • Bumps on the top of the 5th toe joint

Fitting tip: Go to a wider shoe!!  It may be the best solution to stop the burning pain you get from wearing shoes.

Podiatry tip:  Metatarsal domes attached to your insole can reduce the flattening effect



These toes are knobbly and bendy forming into claw-like shapes.  Over time they can stiffen into a more permanent state. 

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Toes like this need more depth at the toe box. You might see some redness on the top of your toe knuckles.  This happens when they rub against the top of the upper.  This can worsen as these toes stiffen.

If your foot has claw toes AND is flexible then you have the added challenge of getting a longer foot when you start running.  Watch out for this one!!  You will get black toenails or blisters  if your toes start hitting the end of the shoe once running


What to look out for:

  • knobbly toe knuckles
  • bent toes
  • Black toes or blistering on the end of your toes. 

Fitting tip: Go for a deeper shoe at the toe box.You need more room from the foot bed to the top of the upper around your toes.  

Podiatry tip:  Claw toes and Hammer toes are easier to help with insole modifications when they can still straighten.  These have underlying biomechanical causes that are worth getting checked.  



Thick and deep feet are an interesting shape as they can appear as a high arch, or can look very thick through the arch.  These feet needs lots more depth around the arch and you are likely to need some lacing modification too to take the pressure off at its highest point.  
High arch
These feet may also have a thicker 1st toe joint, requiring you to make sure the shoe also has good depth in the toe box. 

What to look for in shoes: 

  • DEPTH!!!  The depth of the shoe is the height from the insole of the shoe to the top of the upper.  
  • Be wary of shoes that are tapered and make sure you don’t see the bulges of your toe knuckles through the shoes. 

Fitting tip: Go for a deeper shoe through the arch.   

Podiatry tip:  The trickier version of these feet are those that are high arched but mobile.  If there is a lot of space under the arch it may need a small fill or a simple insole to give better proprioceptive feedback to your running movement with the ground and shoe.  

If you don’t like buying shoes because you can never find the right one, maybe it’s because you have one of these ‘hidden’ features. If you have trouble with your running shoes or your dress shoes, come and see one of our podiatrists.  We know what to look for to help make shoe fitting easier and your feet more comfortable.  

Come and see us at 535 Milton Road, Toowong 




How do you know if it’s the shoes, your training, or…   ‘gulp’…   your age. 

With Margot Manning, podiatrist, coach and runner

We all have those runs you slog it out and your body just does not seem to recover.  

While there are many possible reasons for this there are two biggies that you need to check first, and I’m not going to let you use ‘age’ as the excuse!!

Firstly, no one needs to admit that age is the reason for feeling flat and worn out.  We all know how to modify our training to suit the next decade of life.  This means that it’s either training, our shoes, or a combination of both that could be contributing to feeling worn out.  

The important message for you is to recognise when you are not feeling great and take the steps to regain your bounce and keep loving your running.  

Here are 3 signs you need to recognise and act on.  

1.Throbbing feet

Throbbing feet = old shoes…   (usually!!)

That is the most common reason for knowing your shoes are dead.  This usually happens after your long runs or towards the end of them.  You may even have felt a bit flat in your run.   Your feet and legs will have a tender or dull achy sensation.  

Don’t hesitate on this one. Race into you our running shop and get yourself a new pair.   It only leads to more trouble if you don’t change your shoes soon!!  

2. Old injuries resurface or a new niggle starts

Niggles can be signs of fatigue after an increased training load or old shoes that cause pain.   Before you let this one turn into a full-blown injury, check your SHOES and your TRAINING.

Shoes wear out and it’s surprising how fast the months went by since you purchased your last pair.  Combine this with an increase in your training and little niggles just keep popping up.  

Training can have a huge impact on your body, particularly if you have increased the load, or moved into new programs and over different surfaces.  

3. You’re not sleeping or feeling extra tired at work

Failure to launch is a true phenomenon for a runner.  This happens when your body is not recovering as fast from your training as you would like and you struggle to get out of bed.  You will fatigue faster and be less productive during the day.  

If you don’t have a recovery day soon you can even lose your appetite.   Take a day or two off from running if this is you.  You’re worn out body will feel so much better, less cranky and be excited about your next run.  

HERE is an easy check for your running shoes. 

If you answer YES to more than three of these then you need to check your shoes.

My running shoe checklist...


If you are still not sure why you are feeling worn out, an easy test is to come into our intraining store and have a run in a new pair of shoes.  Your tired and worn out body will immediately feel that freshness and bounce missing from your runs.   

At intraining we look after your feet, we write programs, and we manage injuries.  Running shoes are our specialty.  You’ll really love our running track because you can feel the difference between new and old shoes when you try them out.  



Come and see us at intraining for all your running needs or 

CALL us on 07 33673088 for Shoes, Podiatry, Physiotherapy, and Training Programs. 


Looking for some help with your running shoes?

Here are 3 ways you can use our services at intraining Running Centre when you need some help with your running shoes:

#1  Come into the store and see our Running Team.  

They will have you try on and run in a range of shoes until you find the right one.  Plus they LOVE to talk running and hear what you are wanting to do with yours

#2  Book a shoe fitting appointment with Steve, Doug or Margot (Our Podiatry and Physiotherapy team).

We are all runners and have worked with runners for years.  This works really well if you have more difficult feet to fit, or you are just unsure.  

#3  For Injuries… 

You’ll need to book in to see our Running Injury Clinic team.  We can help you treat, manage and get you back to running. 

Your Running Injury Helpline 

(07) 3367 3088 | [email protected] | Book an appointment

3 Signs your shoes are too small

3 Signs your shoes are too small

Your feet should not hurt when you run. 

If they do, then you need to find out why that happens and make some changes.  The most common reasons for uncomfortable feet when running is because your shoes are one or more of these:

  • too short
  • too shallow
  • not the right shape.  

Here are the three signs of shoe not fitting you right:

#1 Numb toes

After running for 8 to 10km, your toes start to go numb or tingly. It’s usually the third and fourth toes that are affected the most and you will get relief when you take off your shoes.  Annoyingly, this will only happen when you are running. 

This numbness is a sign of irritation and pressure on the nerves that run between the toes.  The reason it happens later in your runs is because your foot expands with increased blood flow and muscle use after a while.  If your shoes don’t have enough space  around then (aka too small) then they become squished.  

Feet that are flexible can also develop this numbness.  When you stand on one foot the front of it flattens.  Runners with flexible feet will get even more flattening.  This makes your foot wider than what you would expect.   So when you are buying shoes, make sure you check that the front of your foot does not have bumps showing  or feel too much pressure from the sides…  check the width.  

High arched feet can also be a problem contributing to numb toes.  If you have a high arched foot you need to ensure the middle of the foot is deep enough  to accomodate its height and even lace the shoes differently.  


Even if you have a relatively normal or slightly thin feet, check that it’s not one that flattens to be wider when you stand.  A common sign can be small bumps on your fifth toe.  

What to Change: 

If this is you, you need to go to a wider or deeper shoe.  This can be tricky if the rest of your foot is narrower, but there are a variety of shapes in shoes and ways to customise your shoes to fit and run well.  

#2 Blisters & Black toenails

Black toenails should not be considered ‘normal’ for a runner.  They occur more frequently with long runs and races but can be avoided. The reason they occur is from repetitive rubbing or ‘bumping’ onto the inside of the shoe.  Think about how many steps you take running, and how many times your toes will be hitting the end or top of the shoe.  A lot!!  

There are different reasons black toenails form. 

  • a shoe is too short  (the most common)
  • a shoe is too shallow at the end because the upper is tapered towards the toe
  • you have the wrong shaped shoe for your feet and toes are rubbing
  • your toes move more than they should when inside the shoe because of the way you run – your biomechanics.
  • with a longer or deeper pair of shoes.


Buy a different shoe – size, or shape.  Toes that continually go black from trauma (being beaten constantly in their shoes), eventually can thicken.  This is a permanent damage and will make it even more difficult as an older person to fit into shoes.  


The biggest change is the size and shape of the shoe.  If you have done this and still have problems then you need to see a running podiatrist to review your foot biomechanics.  

#3 Hot feet or a lump under the foot

The feeling of a lump, your sock bunching up or a stone under the ball of the feet is another sign of tight shoes.  This has the same pattern as your numb toes, starting after a while with the foot starting to feel warm or hot. This is not a fun experience at all and can completely ruin the enjoyment of your runs due to the pain.  To compensate for this pain, you may also start to alter how your foot is landing on the ground leading to a secondary tendon injury – a much harder one to resolve.  


Check the fit of the shoe just as you did for the numb toes.  Sometimes this injury starts as numb toes and turns into the stone-like pain.  

Check also the age of your shoes.  This is a common sign when the cushioning in your shoes has worn out.  Remember that the midsole (cushioning) can wear out with no visible signs.  


Larger shoes if they are newer.  New shoes if you have done a lot of exercise of they are old.  


Your feet should be comfortable, especially when you run the longer distances. It is not normal to get these pains and they are often pretty easy to get rid of with the right size and fitted shoe. 

Make sure you take the time to think about the fit and feel of your feet when you are buying new shoes.  Stand in them, run in them and check you don’t have any obvious signs while in the shop suggesting they are too small.  Even a little too small can escalate to larger discomfort on your runs. 

If you have answered yes to any of the above signs come and talk with our running team at intraining Running Centre. They can help you with some tips to modify your shoes or help you find the right pair.  There are so many different shape designs to running shoes that usually we can help you find a pair to suit.

You’ve tried all those changes and still need help?

If it is an ongoing pain, then you should book in to see one of our running podiatrists, because there are other in-shoe management strategies and we can determine if there is another underlying cause, such as neuroma’s, bursitis, nerve impingements, or joint capsule injuries.  

Don’t live with this pain.  Take the steps to make your running more enjoyable again.

Phone us on 07 3367 3088 , or come in and see our running team.  They know what signs to look for and can help you find the right shoe.  

By Margot Manning, Podiatrist, intraining Running Centre CEO, Runner,  and Coach.

Lighter shoes for faster running?

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Article by: Margot Manning (intraining podiatrist, runner and coach)

Can lighter shoes really make me run faster?

This is such a common question. You need to know that there is no substitute for consistent training and a great running program… BUT… the correct pair of running shoes for you and a second, lighter weight pair of running shoes can definitely make a difference to how easily you can run.

The four main benefits of a lighter shoe for faster running are

  1. More responsive feedback from the ground
  2. Less cushioning thickness for your foot to work through
  3. Co-ordination – the faster you run the more co-ordinated your body moves, and the less structure you need at your feet.
  4. You feel light, fast and ready to go!

“Put these four factors together with the shoe and you could soon be running new PB’s.”

Choosing your second shoe can be daunting where there are so much to choose from. Every footwear brand has a range of shoes from the long run shoe, lightweight training shoe, down to the racing shoe.

Gait Analysis
Get fitted by the experts at intraining Running Centre

How do you choose the right shoe?

Most recreational runners would use a lightweight training shoe rather than the racing shoe as their second shoe. When buying your first, second, third or any pair of running shoes it is important to follow these steps to ensure you minimise the chance of injury

  1. Try before you buy: It is good to always try and run in the shoes before buying them to feel the difference between different brands and shoe types and which pair you feel the most comfortable.
  2. Heed the advice of industry professionals: If a shoe is making excessive noise when running, you are over-pronating or simply does not suit your running gait, then take the advise of your local running specialist.
  3. Comfort is key: Ensure you feel comfortable in the shoes before purchasing.

How intraining can help?

At intraining Running Centre, our staff are all runners and have understand how each of the lightweight running shoe alternatives can not only help you run faster, but will also complement your current training shoes.

Our trained footwear experts analyse your running style, outside, in real world conditions, to ensure you are comfortable and the shoes are the best fit for your feet. There is no charge for our comprehensive footwear fitting service with our footwear experts when purchasing shoes. We want you to be comfortable with your choice and enjoy your running.

Whether you are looking for a lightweight alternative to your training shoe or are keen to purchase a second pair of training shoes, let the experts at intraining Running Centre take care of you.

Note: Bookings are not required when visiting the to purchase shoes


Tools to stay injury free

Emily Donker
Article by: Emily Donker (podiatrist, coach and runner)

Tools and tips to stay injury free

If you’re a runner, chances are you hate being unable to run. Staying injury-free is the best way to maintain consistent training. Getting a regular massage can reduce injury risk, but unfortunately, many runners don’t always have the time to prioritize massage within day to day life.

Thankfully there are some great tools you can use for self-massage which, if used correctly, can reduce the need for a sports massage. Two of the best tools that should be in every runners household are, foam rollers and trigger balls. We have both available at the intraining Running Centre.


When to use a foam roller?

Using a foam roller is great for relieving tension from, and flushing larger muscles – generally longer muscles such as the hamstrings, calves, quadriceps, ITB and through your back. Typically rollers are used on the ground (or against a wall) such that you can move your body and the target muscle across the roller. Foam rollers are available in various sizes and textures (eg. smooth vs bumpy).

Foam rollingHow to use a foam roller?

Using a foam roller is easy to do and can be done in front of the TV without much concentration required. Using your foam roller as ‘resting’ point, gently apply pressure to the area you are targeting by lying on the roller. Use your weight to apply pressure as required. If you need additional support to reduce the pressure, use your hands.


When to use a trigger ball?

ED May18 Trigger Ball

Trigger balls are perfect for releasing muscle knots and tension, particularly in deeper and bulkier muscles. Tight spots within longer muscles, plus the glutes, piriformis, hip flexors, erector spinae (lower back) and muscles around the shoulders all respond well to trigger point therapy.

How to use a trigger ball?

Find a tender spot and keep the pressure on for 30sec – 2min. They’re a great self-release tool, particularly if you travel a lot and are limited for space. Again, trigger balls are available in a range of sizes and textures.

intraining Running Centre has a range of foam rollers and trigger balls on offer. Our staff are all runners and can help guide you in the right direction to determine which tool will be best for your needs.

If you are experiencing pains that feel like they are more than just a niggle, or have an injury that just won’t leave you alone – come see one of our podiatry or physiotherapy team. For bookings, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

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When are your shoes too old?

Margot Steve
Article by: Margot Manning (podiatrist, kids coach and runner)

Are your shoes too old?

We are in the middle of the running season and most runner’s shoes will be close to the end of their life. While most injuries occur because of training mistakes it can be easy to neglect the ‘aging’ of your running shoes leading to a usually avoidable injury.

The most common reason for a running shoe causing an injury is because they are too old or the cushioning has compressed from the months of training. This aging process can be difficult to recognise in a shoe because there are usually minimal physical signs of age.

However, there are a few things you should learn to recognise so that you avoid injury and enjoying your running.

The 4 early signs of an aged shoe

  1. Delayed muscle recovery: Do you get excessively sore muscles, bones, ligaments following a run?
  2. Niggles: Are you starting to notice minor injuries that make running uncomfortable?
  3. ‘Hot’ spots: Do your feet feel like they are burning?
  4. Excessive wear on the outsole rubber: Have you worn through the rubber on the sole to the midsole (ie: the soft white part of the shoe)?

ShoeDonationTake the time to update your running shoes. Don’t leave it too late to change your shoes and risk getting an injury. As a general rule of thumb, the lifespan of a running shoe is approximately 600km. Remember, incidental walking around contributes to your running shoes life.

Runners tip: Use your running shoes only for running. Save your old shoes for shopping, walking around, catching up with friends and all the other incidentals. You will find that the lifespan of your shoes will increase – plus it is easier to keep track of distance covered.

If you are unsure if your shoes are on their way out, visit the intraining Running Centre and our footwear specialists will help determine if it is time for a new pair.

If you have been unhappy with your current shoes, book in to see one of our running podiatrists for a more thorough analysis of your biomechanics, running style and training. Don’t let your shoe be the cause of an injury.

Call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Make appointment

Heel pain and kids

Don’t let heel pain stop your kids from running

with Margot Manning, Podiatrist, running coach, and a mum.  

Heel pain in children, often called Sever’s Disease, is one of the most common injuries experienced in active kids today. Heel pain usually occurs because of the repetitive loading with active play.   The vertical attachment of the achilles tendon to the back of the heel bone (calcaneus) is right where there is a large bone growth plate.

The growth plate is the area where new bone cells are generated and is present until between the ages of 13-16 when children stop growing, and the bone fuses, to make the completed heel bone. During this time, running, jumping, kicking and rapid changes in direction that children do while playing sport exert an incredible amount of sheer force and pulling onto the growth plate. This pulling can create soreness which can be quite debilitating for children and interfere with their ability to play without pain.   Being aware of this process enables you to take a few steps to minimise the chance of your child developing heel pain.

Early detection of heel pain and being proactive can reduce the severity of heel pain and help your kids get back to being kids and enjoying being active. Below are three of the most successful management strategies for treating heel pain in kids.

HeelPain4 Tips to manage and minimise the onset or severity of Sever’s Disease:

  1. Fit their shoes properly – Get the right size
  2. Teach your kids HOW to put their shoes for play
  3. Match the right shoe for their feet needs
  4. Change their shoes regularly

Get the right size…  Make sure their shoes fit properly   2. Teach your kids HOW to make their shoes fit to play, 3.  Match the right shoe for their feet needs  4.  Change their shoes regularly

If heel pain catches you out, don’t worry come and see us to creating a management plan to help both you and your child know what to do before and after playing sport.

Have you noticed any of the following with your child?

  • Limping when walking or when active
  • Favouring one leg over the other
  • Adversity to activity due to pain in the heel
  • Complaints or comments about soreness in the heel

Kids training groups

If you are unsure whether your child has Sever’s Disease, or have noticed any of the above symptoms it is time to take action. Don’t let your kids suffer in pain any more. Our team of podiatrists and physiotherapist at the intraining Running Injury Clinic can help diagnose, assess and provide management strategies to help your child return to activity – pain free.

Make an appointment to see one of our podiatry team today. Often there is minimal out of pocket expense with private health cover claimable on the spot. We recommend you bring all your child’s shoes with you to the appointment so these can each be assessed and possibly modified to help relieve pain.

To make a booking call intraining Running Injury Clinic on 07 3367 3088 or click the button below to make an appointment online.

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 Article by Margot Manning (podiatrist, kids coach and runner)


Did I buy the right shoes?

Top 5 signs you have the wrong running shoes

Starting a new year with new running shoes is a good idea. Running in the wrong shoes, however, is a bad idea. With online shopping we now have access to more shoe brands and models than ever before, and it can be difficult to know which shoe will suit your foot and running needs, particularly without the benefit of being able to try the shoe on before purchase.

Top 5 signs you have the wrong shoes

  1. Burning, tingling or numbness in your foot or toes
  2. Pain in your heel or Achilles tendon
  3. Cramping in your arch or calf muscles
  4. Soreness on the inside of your ankles or knees
  5. The shoes make excessive slapping noise when running
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Article written by: Doug James (podiatrist, physiotherapist and runner)

It may be tempting to save a few dollars buying shoes online, however buying the wrong running shoes may result in wasting hundreds of dollars and worse still – injury! It pays to have your running shoes fitted at a FromtheSole Wrongshoesreputable running store and by knowledgeable staff who take the time to fit you up based on your needs. Trying the shoes on before you purchase them as well as receiving advice from trained experts will help you rest easy and know your next run will be an enjoyable one.

In some cases it may also be worth consulting with a podiatrist to get specialist advice on the best shoe, particularly if you’ve been having problems with injury. At intraining Running Injury Clinic, our podiatry and physiotherapy team have extensive knowledge in footwear and can provide qualified advice to ensure your running shoes are exactly what you need.

At intraining, we are all runners and understand just how important it is to have the right tools for the trade (so to speak), which will help keep you injury free and running at your best.

If you are experiencing any of the symptoms above, or would like to book a footwear fitting appointment with Doug or one of our podiatry team, please call us at the intraining Running Injury Clinic on 3367 3088, or book online.

Why do my toes tingle?

Margot Manning
Article by: Margot Manning podiatrist and running coach

Why do my toes tingle?

5 causes of tingling in the toes

Tingling toes are a common sensation experienced by some when running as well when wearing day to day shoes. The main reason for tingling to occur is from pressure on a nerve.  Running can cause continual pressure on nerves from long term repetitive motion and the resultant swelling of feet. Tingling occurs if either shoes are too small, or there is an underlying injury. Don’t think it is your shoes – what do you need to look out for?

Five common tingling toes injuries

  1. Neuritis: Inflammation of the nerves that run between the


    bones at the ball of the feet. This is usually resolved by changing footwear and lacing.

  2. Neuroma: Thickening of the nerve at the ball of the foot where it fills up the available space and hurts even when not active. Both footwear, podiatry and sometimes surgery are necessary depending on the progression of the symptoms.
  3. Bursitis: Fluid filled sacs become enlarged due to pressure between the heads of the metatarsals (long bone of the feet). These fill the space between the bones and put added pressure on the nerves. Footwear, podiatry and if no resolution, a visit to a sports doctor for cortisone injections may be needed.
  4. Synovitis or joint capsulitis: Inflammation of the fluid within the toe joint, usually from trauma (e.g. landing badly on a rock) or when the head of the metatarsals are driven into the ground. The latter is a biomechanical problem that needs to be addressed with podiatry care. Like bursitis, the increase in size of the joint can put pressure on the adjacent nerve creating tingling as a secondary symptom.
  5. Plantar plate tear: The plantar plate is a strong fibrous structure that sits beneath each of the joints at the ball of the foot. Its role is to withstand the high loads at these joints and to create stability. If the toes are over extended repetitively or with excessive force (e.g. running up hills), thickening or a small tear can develop in the plantar plate. Over time, the affected toe can drift apart from its adjacent toe, and develop both synovitis and a claw toe. These changes to the joint integrity can lead to subtle tingling of the toes.

Tightshoes_TinglingtoesOf the five injuries, plantar plate tears are the least common, but the most misdiagnosed. This is because there can be a combination of symptoms from the other four injuries above.  This can lead to unsuccessful treatment plans and ongoing frustration for the runner.

Don’t ignore tingling toes. Whilst it is often a footwear isolated issue that can be relieved by; wearing thinner socks, specific lacing techniques or changing the shoe itself. If your tingling toes are not relieved by these adjustments there may be an underlying injury that is the cause. Book in to see one of our podiatrists at intraining Running Injury Clinic for accurate diagnosis and treatment.

Our podiatry team are all runners and understand how frustrating an injury can be. We know you want to get back out and run injury free as quickly as possible.

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The OOFOS Thong

Meet OOFOS – Revolutionising recovery footwear

Podiatrist and runner at intraining Running Centre
Podiatrist, coach and runner at intraining Running Centre

Heel pain can be quite difficult to manage and can take months to heal. Footwear is a major factor in the management of this pain, and often requires more than one shoe to be worn at different times to cope with the different levels of pain on any given day. The most effective shoes for pain relief are cushioned shoes such as running shoes.

However, there sometimes is the need to wear something simple and easy to slip on and off, especially in the summer months when we are more likely to go barefoot. NEW to intraining Running Centre are the OOFOS ‘flip flops’. These are a very cushioned and contoured thong and slide styles offering 37% more impact absorption compared to performance running shoes.

Benefits of OOFOS

  • 37% more impact absorption compared to running shoes
  • Cradles the arch offering running shoe like support in a thong
  • Relieves pressure on back, ankles, hips and knees
  • Promotes natural foot movement

As a podiatrist, I have always avoided thongs and slides. However, after introducing OOFOS into my shoe collection over the last 18 months, I can confidently feel ‘safe’ as a runner to wear something other than runners when my own heels become sore or if I just want to enjoy the air between my toes in the summer months.

Are you ready to introduce your feet to OOFOS?

OOFOSOofos at intraining Running Centre

We stock a colourful range of Oofos thongs and slides at both Milton and Indooroopilly stores. Give your feet the relief and comfort they are looking for during the warmer months of the year. We dare you to try a pair on… although we can’t guarantee you will want to ever take them off.

Starting at just $69.95 – GREAT GIFT IDEA

These are the ultimate gift to yourself or to someone who would like something comfortable to wear.

Groin pain and strains

Article by Doug James (intraining physiotherapist and podiatrist)

Groin injuries – What you need to know

Groin injuries are an increasingly common injury in distance runners. Previously it was predominantly footballers that would develop these injuries due to the forceful nature of the kicking movement, however, runners are now reporting more injuries in this region. Despite being a ‘personal’ area of the body, assessment and treatment of these injuries should occur promptly to reduce the likelihood of it developing into a more severe and chronic injuries.

There are a large number of injuries that can cause groin pain. While the pain can be due to injuries to tendons, muscles or ligaments in the groin itself, groin pain may in fact be referred from an injury elsewhere which makes diagnosis more difficult.

Acute groin injuries

Doug_GroinpainAcute groin injuries are those that start suddenly and are usually due to muscle strains in the adductor muscles on the inner thigh. Adductors attach to the central part of the pelvis and pain can be felt anywhere from the knee to the groin. These injuries often feel like a tightness, however, attempts to stretch the injury can exacerbate a mild muscle tear into a more serious injury. Continued bouts of stretching an adductor tear may induce adductor tendinitis which can cause long-term discomfort that is difficult to settle.

Adjacent to the adductor tendon insertions is the pubic symphysis which is where the two halves of the pelvic girdle are joined together with cartilage. This cartilage can become irritated from adductor tendinitis – an injury known as Pubic Symphysitis – and can also be triggered by running on hard surfaces with poor shock absorption. If poorly treated, a more severe version of this injury, Osteitis Pubis, may emerge where part of the pubic bone is eroded, and a much longer recovery time is needed (including up to a year off running).

Osteitis Pubis is not the only groin injury that involves damage to the pelvic bone. Pelvic stress fractures are a dangerous injury, and shouldn’t be ignored. These often start as dull, non-specific groin pain that will become sharper with running and exercise. A stress fracture can develop and requires a substantial amount of time to settle.

Imaging can be useful to help accurately diagnose groin injuries.

  • Ultrasound can identify soft tissue injuries such as adductor strains and tendinitis
  • MRI is often more effective to detect any damage to the bone.

When imaging fails to detect a problem in the area where the pain is reported, suspicion of referred pain arises. It is important to have your injury assessed by a podiatrist or physiotherapist.

Referred pain

Referred pain that is felt in the groin can originate from many sources including the hip joint (in the form of cartilage tears or joint inflammation), abdomen (abdominal muscle strain), and lower back (tightness and/or disc injuries). Due to the magnitude of potential areas of concern, a thorough examination is necessary with a podiatrist or physiotherapist.

Most groin injuries respond well to resting from activities that cause pain. Care needs to be taken with cross-training as even non-weight-bearing exercises such as swimming can exacerbate the injury. There is often a link between weak core and glute muscles and groin injuries. Improving core and lateral glute strength is useful as both a prevention and (at a suitable time) rehabilitation of the injury.

Be proactive in seeking help. Early diagnosis and management may avoid prolonged time out of training. If you have lingering groin pain, make an appointment and start moving towards pain-free running again.


Book an appointment here or Call 07 3367 3088.

Feet up or hips down

Article by Emily Donker. Podiatrist, coach and triathlete
Article by Emily Donker.
intraining podiatrist, coach and triathlete

Feet up or hips down

Our podiatry team cover injuries from hip to toe

Injury management is all about perspective. Whilst podiatrists are known for dealing with foot complaints, our scope of practice extends much further than many people realise. Yes – we address all sorts of foot issues, but we are also well versed in the anatomy, injuries and management of issues affecting the ankle, lower leg, knee, upper leg, hip and even the lower back. Seeing one of our intraining podiatrist’s about your hip injury might just provide you with the answers you need by looking at things from a different angle.

Proper movement and function of the lower limbs requires a synergy between all the musculo-skeletal structures, so when movement is compromised or compensation occurs during gait or stance, which can be a tell-tale sign of injury. The structure and function of the feet and legs can contribute towards hip injury in many cases. The opposite can also be true, whereby hip injury leads to a secondary injury further down the chain. Both reasons necessitate a more comprehensive podiatric assessment of the entire lower limb structure and gait.

Foot_MassagePodiatry treatment should always be much more than just orthotics. Particularly when addressing hip injuries, a multi-faceted approach is necessary.

At intraining Running Injury Clinic, our goal in dealing with athletes, is to ensure long-term injury resolution. This requires a more holistic injury assessment and treatment plan, with aim to address the underlying cause of injury, in addition to the acute symptoms.

If you have niggling hips and need a “feet up and hips down” assessment, click on the button to see one of the intraining Running Injury Clinic team. It’s time to get back on the road and running pain free again.

Make appointment

Run right with gait modification

Article by: Steve Manning – Podiatrist and coach at intraining Running Injury Clinic
Article by: Steve Manning – Podiatrist and coach at intraining Running Injury Clinic

Gait Modification and Drills

Your key to reduced injury and running faster

There are a few circumstances where running technique can be a cause of injury. However most times it is only a contributing factor to injury. Gait modification drills can be used to correct running form faults and improve control while running.

Drills are categorised by the type of change you are seeking. The initial drills are about Coordination and include drills like high knees and bum kicks. Their goal is to create a coordinated and flowing movement between the upper and lower limbs.

plyometrics_drillAnother group is focused on reaction time. Their goal to develop the body’s ability to react and alter its position quickly using sensation, perception and response.

The final and hardest group are power drills, incorporating plyometric training, with the aim to reach maximum muscle force in shortest period of time. Plyometric training creates a pre-stretch of the muscle before contracting forcefully. These drills include, skipping and bounding.

While improving strength and control through running drills may also improve performance, the main goal is a reduction in injury risk. Running drills create greater strength outside the limited range of motion that running usually involves. They are an exaggerated movement of what you want to do when running. That way if you are in a high injury risk movement like when spraining an ankle your body will be able to recognise what is happening and automatically change what you are doing to avoid injury.

600x600-workshops-logoIf you are training more without realising the benefits of increased performance, it may be a simple modification to your running form that will result in the benefits you are looking to achieve. The intraining Running Injury Clinic conduct running form workshops on a regular basis.

If you are interested in improving your running form or reducing your risk of injury, sign up for the Running Form Workshop on 8 October or 3 December 2017.

For more From the Sole injury articles click here.


Stay injury free

Want to stay injury free?

Here are three things you should know.

You may have just run your first major goal race. While this is an exciting running period, it is the time when you are most vulnerable to developing an injury. To help you stay on the road, here are three reminders to keep you running happily running towards your next goal race.

1.Long runs vs racing

If you have multiple races planned such as the Gold Coast Marathon, Brisbane Marathon Festival and Twilight Bay Run, you should be changing your long run focus in your training plan. This phase of training is called the competitive phase so the emphasis is more on the racing. Long runs will still occur but less frequently to allow maximum benefit from each of the races you have done.

2.Pace control

Successful races and improvements in training times are amazing motivators. But it is now that you need to exert even more control in managing your speed sessions and weekend races so not to let your enthusiasm override your goal training pace. Planning your speed work and long run paces in advance can help to avoid overtraining. It can be useful to sit with a coach and plan these paces for each session to help keep you on track. Our podiatry team are also coaches and can help you write an individual program with personal pace targets.


3.Refresh your footwear

It is 7 months now since you may have set your 2017 goals and purchased your training shoes. If your legs are feeling a little more tired or the shoes are feeling soft, now is definitely the time to replace them or add the new shoe into the mix. Don’t let a dying or worn out shoes be the cause of an injury that will interfere with the rest of your year’s racing. If you aren’t sure, or think you may need new shoes come into the intraining Running Centre at either Milton or Indooroopilly locations and have our footwear experts assist in providing you with advice on selecting the right type of shoe to suit your running needs.

Article by: Margot Manning podiatrist and running coach
Article by: Margot Manning podiatrist and running coach

Remember these three tips, and take action early if any niggles get worse. At intraining Running Centre, we love running and share your passion, and will work hard so you don’t miss a minute of it.

Have a question for our coaches? Click here to email us your question

Need help with an injury? Email our running injury specialists at intraining Running Injury Clinic.

Love2Run – June17 e news


intraining’s Love 2 Run e-News – June 2017

The Gold Coast Marathon is almost here! There will be runners who are fitter than ever, others longing for a return to running after injury and some who are content to keep building fitness with other goals such as Brisbane Marathon Festival and Twilight Bay Run ahead. Whichever boat you sit in, we hope you are enjoying your running so far this season.

This month’s edition of Love 2 Run enews focuses pre-event nutrition, mid season running injuries as well as keeping up with the latest in trendy running gear.

We love running at intraining, whether you are keen to find out if your shoes are ready for replacement, have an injury that just won’t go away or you just want to have a chat about your running – we are here 7 days a week.

In this this issue:
Nike Zoom Fly: The fastest shoe in the world has arrived #breaking2
Sore heel? Need help?: Introducing the new runners’ wonder sock
Calf injuries and you: Pain in the calf holding you back?…here’s why.
Pre-event nutrition tips: Nail your nutrition before race day.
Brisbane Marathon Festival: Commit now before the Friday price rise
Twilight Bay Run: The event (singlets) that stopped the nation.

Did you know running facts – Part 5
Keep hydrated and fuel your performanceDehydration greater than 2% of your body weight may result in a decline in performance, which may have a negative effect on the intensity of your race and training sessions. The average person will sweat approximately 1.4L per hour of running. How much do you sweat?

What should you do to stay hydrated?
– Drink to thirst – when you are thirsty make sure you drink before and during the race
– Drink little and often – avoid consuming large volumes of fluid throughout the race
– Measuring body weight before and after a training session, will give you a guide to how much fluid you lose in sweat (for a given environmental and exercising condition).

Stay healthy, keep active and have a happy run!


#Breaking2 – We have the NEW Nike Zoom Fly available
Your PB is just a pair of shoes away!
First there was the sub four minute mile barrier, which seemed impossible. Today, there is the seeminly impossible sub two hour marathon mark. The solution… a new shoe developed by Nike with the claim of a 4% improvement in time.

We have recently received the latest #breaking2 inspired Nike Zoom Fly in store. The unique fit and feel of the shoe is unlike anything we have experienced. In our initial testing, it feels as though you float along the ground with less effort. It almost feels like the shoe is pushing you forward or like you are running with a tailwind. Whilst the shoe is lightweight, the cushioning is to the contrary. This shoe feels as comfortable as a training shoe with all the benefits of a racing shoe.

When you have done all the training and you are looking for that little extra edge, the new Nike Zoom Fly may be your ticket to that personal best time. Available in both male and female sizing at the intraining Running Centre.

Keen to give them a go? Ready to experience effortless running? Drop by the store and see if the new Nike Zoom Fly has what it takes to propel you towards your goal at your next event.

Remember, as with all shoe purchases at intraining Running Centre, our trained footwear specialists will analyse your running gait to ensure you put your best foot forward.

Nike Zoom Fly - #breaking2 inspired - Available at intraining Running Centre


Feetures – The new wonder sock is here
Sore heel holding you back? This sock can help
Ever had that frustrating feeling when you wake up in the morning and find out you have a sore heel? Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia, the connective tissue that runs from the heel to the base of the toes, resulting in heel pain. If you have every had PF, chances are you know it can be a real pain to overcome.

Enter the new Plantar Fascia compression sock from Feetures. This is the latest high-quality recovery focused foot garment to hit the shelves at intraining Running Centre. Whilst not the silver bullet in curing plantar fascia pain, they’re a great adjunct treatment for sufferers of Plantar Fasciopathy. Read more here how the new wonder sock can help provide relief and get you back out running quicker.

The Plantar Fascia Compression Socks from Feetures have recently been launched worldwide. We are excited that intraining Running Centre is one of the first few locations you can get your hands on a pair … well, your feet in a pair!

Feetures PF sock- available at intraining Running Centre


Calf injuries – Doug James (podiatrist, physiotherapist & runner)
Find out the how and why of your calf concerns
There are few things more frustrating than spending months training for a race, only for an injury to prevent you from being able to run it. Calf and lower leg injuries are responsible for a good number of these ‘DNS’ (Did Not Start) type injuries, but many of them are preventable.

Your calf muscles and lower legs are like barometers for how well you are handling your training load. Pain and muscle tightness are often signs of overuse and may signal an oncoming injury. The biggest cause of running injuries are errors in your training approach.

At this point of the season errors may be due to not allowing sufficient recovery time between hard sessions, and failing to heed warnings that you are pushing too hard.

Optimal performance comes from finding…read the full article here.

Calf Injury - Read article by Doug James (podiatrist, physiotherapist and runner)

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy  and coaching team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Pre-event nutrition – Liz Lovering – (dietitian, cheft and runner)
Optimise your pre event nutrition to get the best result
Although there is no one ‘best’ food to have pre-event, type and timing is important.  Everyone is different in what they prefer to have before they race. But, in general, your pre-event meal or snack should be rich in carbohydrate, low in fibre, (important if you have issues with gut upset), easy to digest (higher fat foods digest at a slower rate) and most importantly familiar.

Runner nutrition - Nail your next racePre-event nutrition must be practiced in training. This is so you can find out what works best for you. You need to allow adequate time for digestion. It can take anything from 2-4 hours to digest a full meal so if your event starts early in the morning, rather than impact on sleep, have a carb rich snack before bed and in the morning a read the full article here in this months issue of ‘From the Sole‘.

If you are keen to nail your next big event, your nutrition strategy can play a big part in your result. Maximise your performance and make an appointment to see intraining dietitian and nutritionist, Liz Lovering.

(health fund rebates available with minimal out of pocket expense)


Brisbane Marathon Festival 2017
News just in – Early bird entry extended!
Good news for all of those participating at the Gold Coast Marathon this weekend. Enjoy your event this weekend and rest easy that you can still save on your Brisbane entry until Friday 7th July. We have just received word from Brisbane Marathon that early bird entry fees have been extended.


The new course for the 26th annual Brisbane Marathon Festival has been announced. Featuring a flatter and faster course in 2017, designed for to achieve your PB goals this running season. Check it out here.

Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Click here

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays


Twilight Bay Run – Saturday 23 September 2017
Ever run at night…with fireworks over head?
Make sure you get your entry in for one of the most exciting events of the year at Twilight Bay Run. The very special super early bird rate increases at midnight tonight.


If you have not experienced a run under the moon and stars, now is the time to get your entry in for the 6th annual Twilight Bay Run in Wynnum. Forget the early morning wakeup and get ready to stride it out under the stars on Saturday 23rd September. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.

Click here

Join in the fun at Twilight Bay Run - Saturday 23 September

Calf injuries and you

Calf injuries during race season

By: Doug James (intraining podiatrist and physiotherapist)
By: Doug James (intraining podiatrist and physiotherapist).

There are few things more frustrating than spending months training for a race, only for an injury to prevent you from being able to run it. Calf and lower leg injuries are responsible for a good number of these ‘DNS’ (Did Not Start) type injuries, but many of them are preventable.

Your calf muscles and lower legs are like barometers for how well you are handling your training load. Pain and muscle tightness are often signs of overuse and may signal an oncoming injury. The biggest cause of running injuries are errors in your training approach. At this point of the season errors may be due to not allowing sufficient recovery time between hard sessions, and failing to heed warnings that you are pushing too hard.

Optimal performance comes from finding a balance between a decent volume of training, while allowing enough time to recover. Your recovery can be aided through ice baths, and manual therapies such as massage, dry needling and foam rolling. When these things no longer relieve symptoms, a more serious injury may be presenting.

Common calf injuries include muscle tears, tibia stress injuries and Achilles tendinitis. Muscle tears can arise purely from bad luck (though over exertion is usually a factor), but as with the other two injuries, they may be a result of overuse and/or bad biomechanics. If you’ve trained for much of the year, you would likely have worn through at least one pair of running shoes by. Having a relatively new (but worn in) pair for your goal race is a sensible idea. Dramatically changing the type of shoe however, isn’t.

The heel pitch (height of the heel compared to the forefoot) can affect how much strain is placed on your calf and Achilles tendon. The average running shoe has a heel drop of about 10mm (meaning the heel sits 10mm higher than your forefoot). If you were to suddenly start running in a shoe with much lower heel drop – which a lot of racing shoes do – you may find yourself with a painful calf and/or Achilles.

Heel to toe drop example

Wearing a shoe that has too much, or too little pronation support can also be an issue. Pronation support is a feature in shoes that may help to reduce strain on parts of your foot and leg – assuming you need it. Wearing a shoe with an unnecessary amount of pronation support and stiffness can result in excessive force on your leg, Achilles tendon and calf muscle.

IRIC17_RehabLogoV2In cases where correct footwear prescription alone isn’t sufficient to remedy an injury, it may be necessary to consider a foot orthotic. A podiatrist can design a shoe insert to improve your foot biomechanics which may help lessen the impact on your leg and calf.

If you are having issues with your calf (or want to avoid them) contact the intraining Running Injury Clinic for an appointment. Our team of podiatrists are able to prescribe the ideal training or racing shoe for you (and custom made orthotics if necessary). Additionally, physiotherapy can be useful for pre-event massage and dry needling to get you running at your best.

Good luck with your winter running season!

Pain in the heel?

Pain in the heel becoming a pain in the butt?

Feetures_PFsockLet’s face it, having a pain in the heel is a huge pain in the butt. Plantar Fasciopathy and/or Fasciitis is a prevalent injury amongst runners and the general public alike. Plantar Fasciopathy causes significant and often debilitating pain that affects not only running, but everyday life. Most often pain is experienced in the heel, but it can also extend through the medial arch of the foot.

Enter the new Plantar Fascia compression sock from Feetures. This is the latest high-quality recovery focused foot garment to hit the shelves at intraining Running Centre. Whilst not the silver bullet in curing plantar fascia pain, they’re a great adjunct treatment for sufferers of Plantar Fasciopathy. The Feetures sock assists in relieving tension through the plantar fascia and providing lasting support and symptomatic relief.

Three key areas the Feetures PF sock can help

  1. Eases heel and arch pain
  2. Targeted compression lifts, stretches and stabilizes the plantar fascia and supports the Achilles tendon
  3. Easy to wear sock provides convenient relief

If you are looking for a compression sock that will assist in your recovery process and help reduce the pain in your heel, these are worth a try. Not only will they offer Plantar Fasciitis sufferers in managing pain, the socks provide fantastic comfort and can be worn both during and after running.

Article by Emily Donker. Podiatrist, coach and runner
Article by Emily Donker.
Podiatrist, coach and runner

The Plantar Fascia Compression Socks from Feetures have recently been launched worldwide. We are excited that intraining Running Centre is one of the first few locations you can get your hands on a pair … well, your feet in a pair!


Love2Run – May17 e news

Love 2 Run e News – May 2017

Your running fitness is building, you are running faster and no doubt running more as the weather cools. At this time of the year it is a good idea to think about how to recover from your training and to make sure you are getting the most out of each session as well as the best ways to avoid injury.

This month’s edition of Love 2 Run enews focuses recovery, keeping your body in order and learning about the differences between x-ray, ultrasound, MRI and other diagnostic imaging techniques.

Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to help.

In this this issue:
OOFOS…what the?: Finally a thong that will actually help your feet
All the Feetures you need: A colourful way to brighten your day
Diagnostic imaging: Xray, CT, Bone Scan, MRI – Which is best?
Improve your running technique: Missed out on the April workshop?
Brisbane Marathon Festival: 2017 singlet design announced!
Twilight Bay Run: Half , 10km, 5km and 1km events – ENTER NOW!

Did you know running facts – Part 4
Eliud Kipchoge - Fastest man for 42.2km marathon distanceRecently one of the biggest records to to fall (unofficially) was the men’s marathon time. Eliud Kipchoge of Kenya was part of Nike’s special event where the magical 2hr mark was the goal… yes, that is right, they were planning to run 42.2km in under 2hrs.

Unfortunately, the 2hr barrier still proves to be elusive, with Kipchoge missing the mark by just 25 seconds for a time of 2:00:25.

To put this time into perspective, Kipchoge ran an average of 17sec per 100m 4200 times without a break. His average kilometre pace for the each of the 42km was 2min50sec or 21km/hr – that is a good effort on a bicycle!

Stay healthy, keep active and have a happy run!


OOFOs – Finally a thong that is good for your feet!
Thongs that help your feet recover…yes you read right!
When you get back from a long run or you have been on your feet too long, it is always nice to kick off the shoes and throw on a pair of your old trusty thongs to give your feet some freedom. The problem was that our thongs never provided any support and our feet would ultimately pay the price.

Enter OOFOS – the revolutionary new thong that actually helps your feet recovery from the trials and tribulations of day to day life. Featuring a contoured and non invasive arch support, which is contoured to fit the shape of the foot. OOFOS are also light and compact enough to throw into the bag ready for you to put on and head to the coffee shop, post run.

Don’t believe us? Visit the intraining Running Centre and get your feet into a pair of OOFOS and feel the difference. Available in a wide range of colours to suit your running atire.

OOFOS - Finally a thong designed for runners


Feetures – Socks to brighten up any morning
Better fit, better feel and better run
One thing all runners quickly learn is the importance of looking after their feet. Once you have the shoes sorted, the next critical concern is socks. intraining have a wide range of Feetures socks in stock in a variety of different colours that will brighten up any early morning or late evening run.

Feetures socks are anatomically designed (left and right specific) and make use of high density cushioning to provide extra protection in high impact areas. This alone makes them super comfy, but Feetures have gone one step further and engineered a no seam toe to eliminate that common friction point.

Finally, the socks include some targeted compression to ensure no slippage and therefore a much reduced chance of blistering.

If you are looking for the right ingredients to make enhance the fit, feel and have a better run in your shoes, visit intraining Running Centre and have a look at our wide range of performance running socks that will help make your feet feel happy.

Feetures socks - available at intraining Running Centre


Diagnostic imaging – Steve Manning (podiatrist, runner & coach)
Xrays, CT Scan, Ultrasound, Bone Scan, MRI… which is best?
There are times when it is difficult to make an accurate diagnosis from clinical findings alone. When this happens we need to use diagnostic imaging to identify the actual structure which is affected.

The first decision is to decide which type of imaging is best to use to differentiate the possible diagnoses.  There are many excellent types of scans with positive and negatives of their use.  The suspected injury and type of tissue involved determines the best type of imaging to use.

Radiographs: X-rays are the most common type of imaging used.
CT Scans: Similar to x-rays but can take a picture of a slice of the bone.
Ultrasound: Imaging sends a wave into the body and read the reflection.
Bone Scans: Involves injecting dye to identify stress fractures.
MRI: The best type of scan for most musculoskeletal problems.

Modern imaging techniques assist in a more accurate diagnosis of injury. The addition of imaging techniques will assist in your health professional providing advice on the right treatment plan to recover quicker from your running injury.

For more in-depth look at diagnostic imaging and when to use various scans, click here to view the full article in May’s From the Sole enews.

Diagnostic Imagine techniques - Read article by Steve Manning (podiatrist, coach and runner)

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy  and coaching team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Running Form Workshop – 8 October and 3 December 2017
Want to improve your running technique?
Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running technique. Sound running technique is the foundation of continous improvement in your personal best times.

If you missed out on a place in the sell out Running Form Workshop for April, now is your time to get organised for October and December. The Running Form Workshop is a hands 60min on running specific workshop designed to help improve your running technique and efficiency.

Register now for Running Form Workshop
October or December 2017

Each workshop is conducted by podiatry and physiotherapy clinicians as well as experienced running coaches who are experts in running form and biomechanics. Through technique modification and drills, your PB and injury free running is just around the corner.

Running Form Workshop - 30 April 3017


Brisbane Marathon Festival 2017
10 weeks until race day. Have you registered yet?
Brisbane Marathon Festival 2017 - Official singlet designBrisbane is a city known for it’s user friendly ‘fitness infrastructure’ with pedestrian bridges and cycleways that encourage an active lifestyle. The beautiful Brisbane course was voted as one of the most picturesque and spectator friendly courses in Australia.

Get your hands on the 2017 Brisbane Marathon Festival event singlet. Featuring the iconic Brisbane cityscape for a truly memorable running experience.

Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Click here

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays


Twilight Bay Run – Saturday 23 September 2017
Fireworks, fun and a little run
Fun under the stars at the Twilight Bay RunGear up and get training for the 6th annual Twilight Bay Run. Back again on a Saturday evening with the first event kicking off at 4pm.

Forget waking up early, have a sleep in and prepare yourself for the most fun you will have at night. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.

Click here

Join in the fun at Twilight Bay Run - Saturday 23 September

Children vs adult injuries

I’m Getting Too Old for This!

childrenrunningNot a promising statistic – according to Sports Medicine Australia, up to 70% of runners suffer an injury each year. Age is a known contributor to injury risk, and significantly influences the types of injuries that runners are likely to suffer. Whilst children often seem like invincible energiser bunnies, they too can be sidelined due to injury, particularly if they’re doing high volumes of training.

In general, children will recover more quickly from injuries, and the prolonged recovery time is a common frustration for older runners. However, this does not mean that the injuries children suffer are any less damaging. In fact, if poorly treated, serious childhood injuries can significantly impact their growth and development, and taint their passion for running for months or even years to come.

Efficient and injury-free running relies on a synergy between the muscles, ligaments, tendons and ligaments. Injury commonly targets the weakest link in this chain, which differs for adults compared to children, and is influenced by other factors including running history, body composition, biomechanics and running gait.

Bone growth occurs throughout childhood and adolescence. During development the growth plate is weakened, and thus prone to injury. Children are at higher risk of such injuries for approximately 6-12 months within a 3-4 year window, with susceptibility varying depending on the bone/region in question. Growth plate injuries (Apophysitis) are more common in active children. These growth-related injuries resolve with time, but treatment should be undertaken to reduce pain and manage the injury to ensure it doesn’t cause permanent damage. Common examples of Apophysitis injuries include:

  • Sever’s Disease (Posterior Calcaneus – Achilles Tendon)
  • Osgood-Schlatter Disease (Tibial Tuberosity – Patella Tendon)
  • Sinding-Larsen-Johansson Syndrome (Patella – Patella Tendon)

Activity modification and load management are important when treating Apophysitis injuries. Treatment should also address contributing factors and biomechanical issues to assist in pain and symptom relief. For example, Sever’s can be successfully managed with many strategies including regular icing and the addition of heel lifts to all shoes to reduce strain on the Achilles tendon and posterior heel.

Article by Emily Donker. Podiatrist, coach and runner
Article by Emily Donker.
Podiatrist, coach and runner

The soft tissue structures in children are much more pliable and more resistant to injury. Therefore, muscle and tendon injuries are much less common. Young bones are also more flexible and less brittle, so they too are more resistant to injuries, and stress fractures in particular are unusual injuries for children. Fractures are not uncommon, but in most cases they result from acute trauma. As with adults, unusual injuries such as cancerous tumors and systemic conditions are not out of the question – hence it is always important to seek professional advice.

Be aware that active children are likely to suffer an injury at some point, whether it be due to training or a traumatic event. Even though their pain may be inconsistent, or their symptoms may be different to those experienced by adults, their injuries should not be ignored.

Serious injury can lead be detrimental to their long-term health and well-being, so they should be given the same treatment opportunities as adults to ensure their injuries are diagnosed and managed as efficiently as possible. A good pair of correctly fitted running shoes will certainly help avoid injury – read the article why here.

If your children are experiencing any pain or discomfort whilst running or in their day to day active lifestyles, it is time to make an appointment at intraining Running Injury Clinic to see one of our podiatrists or physiotherapists. If you have private health cover, you are able to claim on the spot with minimal out of pocket expense. Don’t ignore the problem, get it seen to sooner rather than later.

Racing for training

Article by Emily Donker. Podiatrist, coach and runner
Article by Emily Donker.
Podiatrist, coach and runner

Racing for Training

Training allows you to focus your attention on specifics in a much more controlled and relaxed environment, which certainly has many benefits. But nothing can prepare you for racing quite like racing itself.

Racing is by far the best way to condition yourself for racing – however, you can’t race all the time. Regular racers need to race smart to ensure they can achieve their goals and continue to improve without being overcome by the stresses of racing too much.

Racing hard challenges your physical and mental limits. Regularly pushing yourself in the more pressured environment of racing allows you to become more familiar with the situation, and become more equipped to respond better during future races thanks to the experience.

RacingPacing is something you can practice over and over and over again in training, but race day is always different. The adrenaline and nerves always challenge your levels of restraint and often people will start their race too fast. By racing regularly you will be become more familiar with judging your pace, even when amped up and ready to go.

Nutrition and hydration are extremely important and greatly affect performance in longer events. Again, you can practice your strategies in training, but only race practice can give you a true feel for how you will respond to taking on fluid and nutrition in stressful conditions.

Whilst there are many benefits to racing and using racing as training, it also requires much more down time post-event to properly recover and recharge. Ideally, you should race regularly – the frequency will be different for everyone and dependent on the season, but should always ensure you take adequate time to recover, otherwise you risk physical and/or mental fatigue, and increased chance of injury.March Recovery foods

A good strategy is to target only a handful of goal races during each season. Other events should be seen as training races and be treated as such, with less focus on results and more attention on the process of getting things done and working towards your next goal event. parkrun and Brisbane Road Runners are great local examples of regular events where you can get race practice – with proper timing and racing conditions, but without the same focus on performance outcomes.

Take a look at your racing calendar. Don’t be afraid to throw in a couple more relaxed races to ensure you’re ready for your next goal.

Keen to learn more about running injuries? Check out our monthly ‘From the Sole‘ newsletter, written by intraining Running Injury Clinic podiatrists, physiotherapist and dietitian.