MedMove Ortho

MedMove Ortho Taking care of the most neglected part of the body in health and fitness industry -Foot Blogger

Are you wearing the right shoe size?As important as selecting the shoe is, sizing it correctly is equally important.As t...
03/04/2025

Are you wearing the right shoe size?

As important as selecting the shoe is, sizing it correctly is equally important.

As the illustration shows, we come across 2 common sizing mistakes on a daily basis, hopefully this post will help you to make the right choice.

Common mistake 1: Sizing Up

This mistake is made when we try to create more space within conventional shoes. As the overall space within the shoe is restricted people tend to size up to accommodate.

The problem comes when an individual must size up so much that he/she now has shoes that are far too big, resulting in compensations in walking/running.

The errors in these types of shows still remain, more often than not there will be a shoe spring, restricted toe box, overall stiffness & more.

Common mistake 2: Too Small

This problem occurs when buying minimal footwear for the first time or simply wearing them for too long.

Buying for the first time:
When switching from conventional shoes to functional / minimal shoes you will get the send that THEY ARE HUGE, because of this people often lean towards the sensation they are used to (snug, tight, almost squeezed).

Growing out of your shoes:
Switching shows will result, in most cases, in your feet expanding. This can happen in a matter of months which unfortunately means you’ll have grown out of your brand new (expensive) shoes quickly. Our nature is to wear them, to get our moneys worth.. but this will simply slow your progress! Check your shows regularly to make sure they fit well.🫨

The Sweet Spot:
1-2cm / 0.8inch from the tip of the toe to the edge of the shoe. This allows for the foot to expand throughout the day.

You cannot go wrong with the shoe bed test, a test to determine if the shoe is the right size & shape for you☺️

Healthy Feet = Strong Roots 🌱Imagine a tree growing freely in nature—its roots spread wide, providing stability, strengt...
26/03/2025

Healthy Feet = Strong Roots 🌱

Imagine a tree growing freely in nature—its roots spread wide, providing stability, strength, and resilience. Now, picture a tree confined in a small pot—its roots restricted, limiting its growth and weakening its foundation.

Our feet are no different. As children, we start with naturally wide, strong feet, but years of restrictive footwear(Shoes) can alter their shape, weaken muscles, and affect overall function.

Just like a tree needs space to grow strong roots, our feet need freedom to maintain their natural strength and structure.

🔸 Choose footwear(Shoes) that respects natural foot shape.
🔸 Train your feet for strength and mobility.
🔸 Let your toes spread and move freely.

Give your feet the freedom they deserve—because strong feet create a strong foundation for movement.

Ferdinand Omanyala and Usain Bolt have both made history in the world of sprinting. Omanyala has emerged as Africa's fas...
05/11/2024

Ferdinand Omanyala and Usain Bolt have both made history in the world of sprinting. Omanyala has emerged as Africa's fastest man, known for his powerful starts and speed, while Bolt, often regarded as the greatest sprinter of all time, holds the world records in the 100m and 200m. Comparing their biomechanics reveals the unique strengths that have driven their incredible performances.

A Look at Their Biomechanics

Stride Length and Frequency

Usain Bolt: His height at 6'5" gave him an advantage with a longer stride length, allowing him to cover more ground with fewer steps. His stride frequency was slightly slower but was offset by the ground he covered in each step.

Ferdinand Omanyala: Standing at 6'0", Omanyala relies on a higher stride frequency to compensate for a shorter stride. His rapid turnover rate shows he can keep up with the best, despite the height difference.

Acceleration Phase

Usain Bolt: Initially faced challenges in his acceleration due to his height, as taller sprinters can struggle with powerful starts. However, his gradual acceleration over the first 30-40 meters enabled him to reach top speed smoothly.

Ferdinand Omanyala: Known for his explosive acceleration, his compact build allows him to reach top speed quickly, giving him an advantage in the early seconds of the race.

Top Speed and Maintaining Speed

Usain Bolt: Could reach up to 27.8 mph and, critically, sustain this speed longer than most sprinters, often gaining the edge in the second half of the race.

Ferdinand Omanyala: His powerful start helps him hit top speed early, but he tends to lose a bit of pace in the final meters. This area of speed maintenance is a crucial focus for him.

Running Posture and Ground Contact Time

Usain Bolt: His upright posture and relaxed form allowed him to minimize ground contact time, maximizing efficiency in each stride.

Ferdinand Omanyala: With a slightly more inclined posture, he excels in the initial stages but could benefit from small adjustments in the final stretch. His ground contact time, while slightly longer, supports his strong acceleration but may limit top speed as he fatigues.

What Omanyala Can Do to Run Even Faster

Fine-Tune the Balance Between Stride Length and Frequency: If Omanyala could slightly increase his stride length while keeping his high turnover rate, he’d cover more ground per step. This could involve hip flexibility drills and leg range-of-motion exercises to support more powerful strides.

Build on Top-End Speed: To sustain his top-end speed longer, Omanyala could focus on plyometrics and sprint-specific strength training to improve neuromuscular efficiency. This would help him maintain speed through those crucial final seconds.

Optimize Ground Contact: Reducing ground contact time could keep his momentum flowing. Focusing on lower limb stiffness and elasticity could help him maximize his push-off without lingering on the ground.

Stay Relaxed in the Final Stretch: Tension builds toward the end of a race and can drain energy. Relaxation drills could help Omanyala stay loose in the last meters, conserving energy and giving him that extra edge.

At BonePro Sports Medicine, we work with athletes like Omanyala on injury prevention, biomechanics, and performance enhancement. With targeted training and biomechanical adjustments, Omanyala could close the gap with Bolt’s legendary performances and possibly break new ground in the world of sprinting.







🚨 OFFICIAL: Rodri has suffered a torn ACL and will miss the rest of Manchester City's 24/25 season.Rodri will undergo su...
26/09/2024

🚨 OFFICIAL: Rodri has suffered a torn ACL and will miss the rest of Manchester City's 24/25 season.

Rodri will undergo surgery soon and faces a recovery period of 9-12 months, which includes:

✅ Surgery - Repairing the torn ACL, and assessing any damage to surrounding structures like the meniscus or MCL.
✅Rehabilitation - Intensive physiotherapy to regain strength and mobility. This involves gradual weight-bearing exercises, range-of-motion activities, and strength training.
✅- Anticipated Return - Rodri could return to action as early as August 2025, depending on his progress through rehab and the extent of any additional damage.

🔍 ACL Injury Stats:
- Players such as Virgil van Dijk and Zlatan Ibrahimović have recovered from similar ACL injuries.
- Studies show a 77% return rate to pre-injury levels within 9-12 months, but re-injury rates can be as high as 20-25% depending on rehabilitation quality.

💬 Impact on Man City

Rodri’s absence will leave a significant gap in the team’s midfield, and Pep Guardiola will need to rethink his tactical setup. City’s success in the Premier League and Champions League could be affected, as Rodri’s presence has been key in controlling the tempo of games. We’ll be closely following who steps up in his absence.

It’s devastating news for Man City & Rodri. We wish him a speedy recovery.

We stand by our initial analysis, having predicted the injury in real-time during the game.

If our insights bring value to your timeline, give us a follow!

🚑 Injury Update: Marc-André ter Stegen Stretchered Off🚑Tough luck for Barcelona’s goalkeeper Marc-André ter Stegen, who ...
24/09/2024

🚑 Injury Update: Marc-André ter Stegen Stretchered Off🚑

Tough luck for Barcelona’s goalkeeper Marc-André ter Stegen, who was stretchered off with a right knee injury during the match against Villarreal on Sunday. After landing on one leg, which puts a lot of strain on the knee, it seems he may have suffered a Patella tendon tear.

Single-leg landings can be tricky, especially for goalkeepers, and unfortunately, the knee often takes the hit. If it is a patella tendon tear, the management will likely involve:

🔹 Initial Rest & Protection - Giving the knee time to settle and reduce inflammation.
🔹 Physiotherapy - Once the acute phase is over, rehab kicks in, with exercises to restore knee function. Some key steps include:
✅Strengthening exercises - for the quadriceps and hamstrings to support the knee.
✅ Flexibility and mobility work - to regain knee movement.
✅Progressive load-bearing exercises - to get him back to standing, walking, and eventually, sport-specific drills like diving and jumping.
🔹 Surgery - If the tear is severe, surgery might be required to repair the tendon.

⏳ Recovery Time - Typically, we’re looking at about 6 to 9 months of recovery, depending on how well he responds to rehab.

In terms of Prevention, athletes, especially goalkeepers, can focus on:
- Strengthening the surrounding muscles (quads, glutes, and core) to reduce stress on the knee during landings.
- Balance and proprioception training to improve stability when landing on one leg.
- Proper warm-up routines before matches to prepare the muscles and joints for the demands of the game.

If all goes smoothly, we might see Ter Stegen back early next season. Fingers crossed for a speedy recovery🤞

Stay tuned for more updates on sport injuries and recovery tips!

Tramadol: A Drug That Football FearsIn early November 2023, footballers across England and Wales received an urgent emai...
19/09/2024

Tramadol: A Drug That Football Fears

In early November 2023, footballers across England and Wales received an urgent email from the Professional Footballers' Association (PFA). The message was a stark warning about Tramadol, a powerful opioid painkiller that has become a serious concern within the sport. Described as “evil” by players who have experienced its effects firsthand, Tramadol’s presence in football is raising alarm bells. Here’s a closer look at the troubling rise of this drug in the world of football.

Tramadol is prescribed to manage moderate to severe pain and is frequently used by athletes dealing with chronic injuries. However, its misuse has become increasingly common among footballers seeking to play through pain. While Tramadol can offer temporary relief, its addictive properties and potential for abuse make it a dangerous choice for managing injury.

One of the most vocal critics of Tramadol is Ryan Cresswell, a Sheffield United academy graduate. Cresswell has openly shared his harrowing experience with the drug. “Tramadol is evil,” he said. “I started taking it to manage pain, but it quickly took over my life. It’s easy to get hooked, and before long, I lost control.” Cresswell’s struggle with Tramadol is a stark reminder of the drug’s potential to derail a player’s career and well-being.

The issue of Tramadol misuse has caught the attention of the PFA, which is deeply concerned about the rising number of players who have turned to the drug. Michael Bennett, the PFA’s Director of Player Wellbeing, has highlighted the dangers associated with Tramadol. “Many players start using Tramadol to cope with pain, but it can become a serious problem,” Bennett explained. “It’s not just about managing physical pain; the drug’s addictive nature can lead to significant mental health issues as well.”

The impact of Tramadol on players' health has prompted calls for action from within the football community. Although Tramadol is not currently banned by the World Anti-Doping Agency (WADA), there are growing concerns about its place in the sport. The dangers associated with the drug’s misuse have led to discussions about its potential inclusion on the list of prohibited substances.

Former Liverpool and England goalkeeper Chris Kirkland is another prominent figure speaking out about the risks of Tramadol. Kirkland, who faced his own struggles with painkillers during his career, understands the pressures that drive players to use such substances. “In professional football, there’s immense pressure to stay fit and perform,” Kirkland noted. “Taking something like Tramadol might seem like a quick fix, but it can have devastating effects. I’ve seen how it can impact not just your body, but your mind as well.”

The consequences of Tramadol misuse are severe. Players who become dependent on the drug often experience a range of issues, including mood swings, anxiety, and depression. Physical side effects can include drowsiness, dizziness, and impaired concentration. As tolerance to the drug increases, so does the risk of overdose. For athletes already dealing with high levels of stress and pressure, the combination of addiction and mental health challenges can be particularly devastating.

In response to this growing problem, the PFA is working to improve education around the risks of painkillers like Tramadol and to provide support for those struggling with addiction. The association is advocating for stricter regulations regarding the prescription of such drugs and encouraging players to seek safer alternatives for managing injuries.

Michael Bennett stresses the importance of addressing both the physical and psychological aspects of addiction. “Players need to understand the risks involved with drugs like Tramadol and know that there are healthier ways to manage pain,” he said. “Breaking the stigma around mental health and addiction is crucial. We want players to feel supported and to seek help when they need it.”

As football grapples with the issue of Tramadol use, it is clear that a collective effort is needed to safeguard players’ health. While Tramadol may offer short-term relief, its long-term consequences can be severe. The message from the PFA and other advocates is clear: the well-being of players must come first, and the dangers of drugs like Tramadol must not be underestimated.

In the words of Chris Kirkland, “No game is worth risking your health over. We need to take care of ourselves and be mindful of what we put into our bodies.” As the football community continues to address this issue, it is vital to ensure that the sport remains a safe and healthy environment for all players.

05/02/2024

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