Achieve Podiatry Mid North Coast

31/03/2026

That sudden, throbbing joint pain that feels like it came out of nowhere?

It might not be ‘just a flare-up’… 👀

Gout is more common (and more manageable) than you think.

We break down what causes it, how to spot it early, and what you can do to stay ahead of it.

👉 Check out our latest blog to take control before it takes control of you.

Learn what gout is, why it causes sudden foot pain, and how it’s treated. Simple, clear guide from a podiatrist on symptoms, diagnosis & prevention.

25/03/2026

We’ve been talking all things foot strength 👣

Now, here’s the real question… what does the research actually mean for you?

Our podiatrist Cameron shares his take and how it applies in the clinic.

19/03/2026

🦶 One simple cue increased foot muscle force by ~35%

The researchers tested whether changing posture during exercises could increase foot loading.

They added a simple instruction:
➡️ Lean forward until your heels almost lift.

This small adjustment shifted the body’s centre of mass forward and increased load through the forefoot.

The result? ⚡
Toe flexor force increased by about 35%!

Even more interesting:
Leaning forward was more effective than adding external weight (~20% bodyweight). 🏋️‍♂️

Why this works:
• more load through the forefoot 🦶
• greater stretch of the toe flexor muscles 💪
• better force production ⚡

Practical takeaway:

Foot exercises may work best as a progression:
1️⃣ Motor control → short foot / toe spread
2️⃣ Strength → heel raises
3️⃣ Higher load → heel raises with forward lean

Sometimes small changes in exercise setup can dramatically change the training stimulus. 🔥

📚 Reference
Osborne, J. W. A., Menz, H. B., Landorf, K. B., Whittaker, G. A., Cotchett, M., & Kelly, L. A. (2025). The influence of body posture and added mass on intrinsic and extrinsic foot muscle activation and force output during common foot strengthening exercises. Journal of Sport and Health Science. Advance online publication. https://doi.org/10.1016/j.jshs.2025.101110

18/03/2026

🦶 Heel raises may be one of the best “foot strengthening” exercises

The study found that single-leg heel raises produced the highest muscle activation across both intrinsic and extrinsic foot muscles. 💪

Compared with isolated toe exercises:
✅ much higher muscle activation
✅ much higher toe flexor force production

Why? 🤔

Because heel raises:
• load the entire foot 🦶
• engage both intrinsic and extrinsic muscles 💪
• mimic the functional demands seen in walking and running 🏃‍♂️

This suggests that strengthening the foot may require whole-foot loading, not just isolated toe movements.

But the most interesting finding came from a very simple modification… 👀

(More in the final post!)

📚 Reference
Osborne, J. W. A., Menz, H. B., Landorf, K. B., Whittaker, G. A., Cotchett, M., & Kelly, L. A. (2025). The influence of body posture and added mass on intrinsic and extrinsic foot muscle activation and force output during common foot strengthening exercises. Journal of Sport and Health Science. Advance online publication. https://doi.org/10.1016/j.jshs.2025.101110

17/03/2026

🦶 High activation… but very little force

One of the most interesting findings from the study was that some of the most commonly prescribed foot exercises produced very little force. ⚡

Exercises like:
💪 Short foot
🖐️ Toe spread out

produced moderate intrinsic muscle activation, but very low force at the toe joints.

Why? 🤔
Likely because these exercises place the foot muscles in very short muscle lengths, which limits their ability to generate force.

Think of it like doing a bicep curl when your elbow is already fully bent, the muscle is active, but it can’t generate much strength. 💡

So while these exercises may be useful for:
✅ motor control
✅ awareness of intrinsic foot muscles

They may not provide enough load to meaningfully strengthen the foot.

Interestingly, another exercise stood out. Stay tuned to find out which exercise....👀

📚 Reference
Osborne, J. W. A., Menz, H. B., Landorf, K. B., Whittaker, G. A., Cotchett, M., & Kelly, L. A. (2025). The influence of body posture and added mass on intrinsic and extrinsic foot muscle activation and force output during common foot strengthening exercises. Journal of Sport and Health Science. Advance online publication. https://doi.org/10.1016/j.jshs.2025.101110

15/03/2026

🦶 Are common foot exercises actually strengthening the foot?

Exercises like:
💪 Short foot
🖐️ Toe spread out
🦶 Toe flexion drills

are commonly prescribed for things like:
🔥 plantar heel pain
🏃‍♂️ arch strengthening
🦵 ankle stability

But a recent study looked deeper at what these exercises actually do.

Instead of only measuring muscle activation, researchers also measured how much force the muscles actually produced around the toe joints. ⚡

Why does this matter? 🤔

Because muscle activation doesn’t always equal strength. A muscle can be active but still produce very little force depending on the position it's working in.

So the researchers tested 16 common foot exercises to see:
✅ which ones activate the muscles
✅ which ones actually produce meaningful force

The results were quite interesting — and may change how we think about foot strengthening.

More to come in the next post… 👀

📚 Reference
Osborne, J. W. A., Menz, H. B., Landorf, K. B., Whittaker, G. A., Cotchett, M., & Kelly, L. A. (2025). The influence of body posture and added mass on intrinsic and extrinsic foot muscle activation and force output during common foot strengthening exercises. Journal of Sport and Health Science. Advance online publication. https://doi.org/10.1016/j.jshs.2025.101110

02/02/2026

🦶 Big toe pain? Try 1st MPJ taping

This taping technique can help support the big toe joint (1st MPJ) if you have hallux valgus or pain at the end range of movement.

By anchoring the tape through the medial arch and big toe, then layering it along the medial and plantar aspects, the tape:
✔️ Helps limit sideways drift of the toe
✔️ Reduces excessive loading into dorsiflexion
✔️ Acts like a temporary external brace

Great for short-term support after turf toe injuries, or to use strategically before activities you know will aggravate symptoms (think sport, long walks or hilly hikes).

💡 Tip: Taping is a Goldilocks game — too loose won’t help, too tight won’t be comfy. A few tries may be needed to find the tension that’s just right.

🎥 Watch the video to see how it’s applied, and if you need help tailoring it to your foot, chat with your podiatrist.

10/10/2025

🌿 One of the things I love about podiatry? No two days are ever the same!

Today, a patient came in with a toe that had been bothering her for 6 months. It all started when she kicked a stick on a hike. Since then, her toe would flare up with redness and pain—then settle—only to flare again.

On closer inspection… we found part of that stick still stuck in her toe, six months later! 😲

A little gentle scalpel work later, and the culprit was finally removed. ✅

Sometimes it’s the tiniest things that can cause the biggest problems—so don’t ignore persistent pain or changes in your feet!

18/09/2025

👣 Not sure when you should see a podiatrist?

You're not alone—many people aren't entirely sure what a podiatrist does! In this article, we'll cover five common reasons to book an appointment. By the end, you'll have a clearer idea of how your local Port Macquarie Podiatrist Cameron Liles can help keep your feet—and you—moving comfortably.

🦶 Ingrown Toenails You Can't Manage

An ingrown toenail occurs when the edge of the nail pierces the surrounding skin. Because toes are often warm and moist, they're the perfect breeding ground for bacteria. If left untreated, an ingrown toenail can easily become infected, leading to swelling, pus, and overgrowth of tissue around the nail (hypergranulation). This makes it even harder to fix and far more painful.

Early treatment is key. While antibiotics can help control infection, they won't solve the problem if the nail continues to grow into the skin. Podiatrists can usually treat ingrown toenails quickly and with minimal discomfort. If the toe is too painful to touch, a small local anaesthetic can be used to numb the area before treatment.

👣 Persistent Heel Pain

Heel pain that lasts more than a few weeks is a common reason people see a podiatrist. There are many potential causes, and treatment will vary depending on the underlying issue.

At Achieve Podiatry, we can assess your foot mechanics, footwear, and activity levels to create a tailored plan that might include exercises, shoe modifications, or custom orthotics. Even small changes can make a big difference. Two people with similar pain may respond very differently to the same insole because every foot functions differently.

Left untreated, heel pain can become debilitating, so it's best to get it checked early.

🏃 Starting a Running or Training Program

Planning to train for a marathon or ramp up your exercise routine? A podiatrist can help you avoid injury before it happens. Our podiatrist Cameron Liles specialises in musculoskeletal assessment—not just toenails.

A thorough check might include your injury history, current training plan, strength, joint mobility, and even a running gait assessment. He can advise on safe training principles, strengthening key muscles, and choosing the right footwear for different types of runs.

For example, long slow runs and fast interval sessions place different demands on the feet and may benefit from different shoe designs.

🩺 Considering Orthotics

Orthotics are one of a podiatrist's key areas of expertise. They can be incredibly effective, but not everyone needs them—and not every shoe works with every orthotic.

A podiatrist will assess your feet and gait to determine whether orthotics are appropriate and, if so, prescribe or modify them to suit your specific needs. Orthotics may also need small adjustments over time, especially if your injury changes.

At Achieve Podiatry, we have the equipment in-clinic to make these modifications quickly and accurately.

🦵 Big Toe Arthritis

Arthritis is common and often age-related, but when it affects the big toe it can be particularly troublesome. Because the big toe bears so much weight, even simple activities can become painful.

Movement and exercise remain important, but it can be hard to offload the joint without the right advice. Podiatrists can recommend specific footwear features and custom orthotic modifications designed to stiffen the forefoot and limit motion at the big toe joint. This helps reduce pain while keeping you active. Off-the-shelf orthotics generally don't provide the level of support needed for this type of modification, but a custom solution can make a significant difference.

💡 The Bottom Line

These are just a few of the many reasons to see a podiatrist. Whether it's a painful toenail, stubborn heel pain, or advice on running, footwear, or orthotics, Cameron Liles and the team at Achieve Podiatry can help you stay on your feet and moving well.

If you're unsure, why not book an appointment today? You might be surprised at just how much we can do to keep you comfortable and active.

26/08/2025

Strapping for Heel Pain 🦶

Low-Dye taping is a core strategy in managing plantar heel pain and has been shown to effectively reduce symptoms.

This video demonstrates one commonly used method. There are different variations, and sometimes a little trial and error is needed to see what works best for you.

✅ 38 mm rigid strapping tape is usually all you need.
💡 A hypoallergenic base layer or adhesive spray can help it stick longer.
⚠️ 50 mm tape can also be used, but is trickier to work around the heel.

In our experience, this approach works well for most people with heel pain.

Reference: Morrissey, D., Cotchett, M., Said J’Bari, A., Prior, T., Griffiths, I. B., Rathleff, M. S., Gulle, H., Vicenzino, B., & Barton, C. J. (2021). Management of plantar heel pain: A best practice guide informed by a systematic review, expert clinical reasoning and patient values. British Journal of Sports Medicine, 55(19), 1106–1118.

07/08/2025

🦶 Do Orthotics Need to Be Comfortable?

Not always — and that’s perfectly okay.

Orthotics are designed to offload pressure from injured or overloaded areas of your foot. But that pressure doesn’t just disappear — it gets redistributed to another area, often using carefully placed pads or cut-outs.

✅ This redistribution helps your injury heal.
⚠️ But it can sometimes feel a little strange or even mildly uncomfortable — and that’s often a sign it’s working.

The key is that the discomfort from the orthotic should be less than the discomfort of the injury itself. And usually, this short-term adjustment leads to long-term relief.

Once the injury settles, many people can return to their regular footwear or insoles.

💡 It’s worth noting: in many cases, we can achieve both comfort and therapeutic effect. But if there’s ever any concern, we can always adjust your orthotics to better balance comfort and function.

🙋‍♀️ If you’re unsure or feeling discomfort, reach out to your podiatrist — open communication is key. Orthotics are highly customisable, and we’re here to help you find the best fit for your goals.

📞 Got questions? Contact us to chat about your orthotics, or book a review appointment.

18/07/2025

Why Podiatry Can Be a Game-Changer in Your Rehab

When you’re recovering from a lower limb injury, working with a team of health professionals — including a podiatrist — can make all the difference.

Podiatrists help manage load on injured tissues by modifying footwear or prescribing orthotics. This can reduce pain, speed up healing, and allow you to progress through rehab more confidently.

Just like an ankle brace is used after a sprain, orthotics are often a temporary support — most helpful early in rehab, and continued just a little longer after you're pain-free to reduce the risk of reinjury. They don’t weaken your feet or cause harm, and we’ll guide you in phasing them out when the time is right.

Whether you're aiming for elite sport or just want to enjoy pain-free walks or runs, podiatry can be the missing piece in your recovery plan.

👉 Read the full article on our website.

When it comes to recovering from a lower limb injury, a team-based approach is often the most effective way forward. Whether you’re an elite athlete or someone who simply wants to return to pain-free walking or jogging, having the right professionals around you can make a big difference. That’s ...