Why the Right Shoes Matter?

Your feet are the foundation of your body’s mechanics. As the Health Harvard journal explains, thin, flexible soles may actually aggravate joints, leading to knee or hip discomfort over time. Shoes that provide solid support help preserve healthy alignment while reducing injury risk. Harvard Health

Top Picks for Injury-Proof Walking in 2025

Recent consumer surveys highlight excellent walking shoes at various price points:

• Budget-Friendly – Decathlon Quechua (£42): Comfortable and durable, ideal for lighter walks.
• All-Rounder – Grisport (£83): Consistently rated for comfort, fit, and lifespan.
• Premium Choice – Meindl (£145): Exceptional build quality—ideal if you walk often.

These were chosen based on user satisfaction, support, and longevity. blog.renewwellness.careHoag Orthopedic Institute

What Makes a Walking Shoe Great?

1. Fit & Comfort: Shoes should feel snug, not tight. Allow a thumb’s width between your longest toe and the tip to accommodate natural swelling.

2. Support & Stability: Sturdy soles that maintain alignment and save your joints from overstrain are key. Hoag Orthopedic Institute

3. Durability: A well-constructed shoe lasts longer and continues to protect your posture.

4. Appropriate Waterproofing: Lightweight shoes are perfect for dry paths, but opt for more robust models if you walk in wetter or rougher terrain.

Ready to Stay Active Without the Pain?

Before you buy a new pair, consider these steps:

• Bring the shoes in for a Biomechanics or Podiatry assessment. We’ll assess your gait and foot structure.

• Based on your walking needs (e.g., daily strolls, hilly routes, damp UK climate), we’ll help you pick a shoe that supports movement, not works against it.

• Learn how a fit-for-purpose pair can reduce pain, prevent flares, and keep your body aligned long-term.

Our goal? To help you stay active, without pain getting in the way.

If you have any questions about your current or future footwear, reach out to our experts any time using our FREE Ask A Physio service, here.

This can be particularly prominent in young or athletic people due to the softness and tendency of their feet becoming moist/sweaty from exercise. This can make the skin around the toenails even softer and easier for a nail to pierce.

Some of us naturally just have nails that are more curved and press into the sides of our toes. This doesn’t necessarily mean we have ingrown toe nails. The general rule for concern is that if they are red, inflamed or painful, then there will likely be an issue.

What can I do to help prevent Ingrown Nails?

• Understand how to cut our nails properly! Straight across, making sure not to trim them too low at the edge or down the side. Leave the corner of the nail so it’s visible above the skin. Run a nail file across the sharp edges avoiding taking the nail too far down.
• Avoid moist feet by rotating your shoes and choosing well-fitting socks and shoes made from natural materials.
• If an ingrown toenail develops, you should apply a clean, dry dressing. Use salt water foot baths or antiseptic cream to prevent infection. A Podiatrist can treat the ingrown toenail including those that are swollen and infected. It is best to seek treatment sooner rather than later as delaying treatment can result in longer-term issues.

What can I do to help prevent Thickened Nails?

• You may find cutting them to be difficult, so instead, try filing your toenails once or twice a week to help keep the length down. You can use an emery board or a nail file made of metal or crystal. All are easily available.
• Avoid using home treatments, such as nail thinning products or electric machines to thin the surface of the nail, as this can lead to more damage and the nail becoming thicker and harder to manage. Seek the assistance of a Podiatrist to help reduce the thickness if you’re finding this hard to maintain on your own.

It may seem like such a easy thing to do – knowing how to cut our nails properly – and while it’s not necessarily rocket-science, it’s often the main cause of issues that we treat on a daily basis. Understanding your nail type and the best practice for cutting them shouldn’t be a “one-size-fits-all” approach.

You can use our FREE ask-an-expert service online to talk to our team of Podiatrists about any issues you are facing, here.

As well as the loads placed through them, our Achilles are more at risk of injury with age, excess weight, muscle imbalances, fatigue or leg length discrepancies. Therefore, it is important that we continuously consider these factors when trying to stay healthy and injury-free.

The Achilles, like all tendons appear white on diagrams and models. This is because they are avascular; in simpler terms, they have limited blood supply to them. Because of the limited supply, this also makes the healing process longer, so it is even more important that we avoid injuries!

Types of Achilles Injuries?

Achilles Tendinitis

Achilles Tendinitis indicates inflammation of the tendon. This is most common in overuse injuries, whereby repetitive “micro trauma” and strain caused by continuous overload causes the Achilles Tendon to become inflamed and painful.

This can be characterised by the feeling of a stiff Achilles and lack of flexibility. Our Achilles may feel thicker and we may also get pain in the tendon that worsens with active or passive movements going into the calf muscles. In some instances, whereby the tendonitis occurs at the insertion point in the heel bone, you may start to form a bone spur (a hard projection along bone edges).

Treatment options that have been found to be useful include; rest and ice, NSAIDs, soft tissue treatments, electrotherapy, prescription exercises, strapping, orthotics and injections or surgery.

Achilles Tendinosis

If an Achilles Tendinitis goes unnoticed or mistreated, Achilles Tendinosis may creep in. Achilles Tendinosis is a chronic condition where there is a structural change of the tendon. Causes of this are usually down to repetitive micro traumas/overuse with a lack of healing, and can be more common with age (age decreases blood supply).

Although treatment of an Achilles Tendinopathy is similar to that of Achilles Tendinitis; because of the nature and structure of a chronically injured Achilles, treatment may be more complex and recovery time would be longer.

Achilles Ruptures

Achilles Ruptures can differ in severity; from partial tears of the fibres to a complete tear. Ruptures can occur in anyone, but are more common in those of us that are particularly active or athletic. This is because the common mechanism of injury for an Achilles rupture is that of a sudden force applied through the tendon that it is unable to withstand. Ruptures are often characterised by an initial feeling or sometimes audible ‘pop’, followed by swelling, bruising and pain. There may be a visible deformity in the Achilles and/or calf muscle, along with a weakness and sometimes the inability to point the foot.

Achilles injuries left untreated can significantly worsen and as a result, increases the recovery time, as they are already a particularly tricky injury to “heal” quickly as it is.

Please contact your local Physiotherapists for advice if you feel you have any issues with your Achilles and calves, alternatively, you can use out FREE Ask A Physio service.

There are various risk factors associated with the development and progression of knee OA. These factors consist of; the increasing of age (45 years and older), female gender, prior knee injuries, overweight/obesity (High BMI), work-related stresses (kneeling, squatting and lifting heavy loads) and variation in alignment of the articulating bones.

Additionally, for those of us that consider ourselves to be active, athletes or participate in contact sports, meniscal tears are considered as one of the leading risk factors for acquiring knee OA. That is because a meniscal deficient knee is subjected to more mechanical stresses like compression, shear and tension.

If you have knee persistent knee pain, it doesn’t mean that it can only be knee OA. This is where a thorough assessment of the knee by a Physiotherapist will be useful. We are able to differentiate symptomatic OA related knee joint problems, such as, inflammatory arthritis, as well as soft tissue conditions such as tendinitis, bursitis, and meniscal or ligamentous injury.

As per NICE guidelines (2014), OA can be confirmed clinically if we are aged 45 or above, have activity-specific joint pain (stairs, walking, kneeling, squatting) and have no or less than 30 minutes of morning stiffness.

An alternative diagnosis can be identified in the presence of atypical features, such as hot, swollen joints, extended morning stiffness and constant bone pains.

During physical assessment, bone enlargement/swelling and positive crepitus (clicking sound) can help in diagnosing knee osteoarthritis.

Functionally, due to pain and reduced physical activity, the quadriceps and hamstrings tend to get weak over time. This is also an indication of OA if you feel you have these symptoms.

The safety and effectiveness of exercise and weight loss have been established with minimal risk of harm, and should be considered as a part of our rehabilitation.

We advise to minimilise the use of anti-inflammatory drugs as pain killers act usually only to mask an issue, not prevent it. Not to mention their gastrointestinal side effects.

Hyaluronic acid and PRP injections can provide symptomatic relief without causing much harm to the joint surfaces.

Total knee arthroplasty has its own medical risks, but is justified in the advanced stages of joint disease, when conservative management cannot relieve symptoms.

Knee replacement (always a LAST OPTION) can be effective in minimizing disability and enhancing quality of life in advanced knee OA.

Most of our patients suffering from chronic knee pain and OA tend to develop fear of movement, anxiety and depression in relation to physical function and movement. Higher anxiety levels have a direct relationship with elevated pain, therefore you must seek professional advice as soon as you feel something isn’t right.

We have a FREE online service where you can speak directly to our experts for advice on any issues you have. Please don’t hesitate to get it touch.

Both are highly qualified, trained professionals. Sports Therapy can assess, diagnose and rehabilitate musculoskeletal injuries both in and outside of sport.

A Sports Therapist can provide manual therapies, including sports massage and mobilisations and can also aid recovery and prevent injury through patient-specific, exercise-based prescription.

Rehabilitation exercise programs and development are the shining light of skills that a Sports Therapist supplies.

Physiotherapists have a broader medical training. Whilst Physiotherapists cover sports and musculoskeletal injuries and rehab, they also study degenerative conditions, diseases, surgical procedures, respiratory conditions, neurological issues and elderly care.

Physiotherapists include the use of manipulation techniques and specialise in cases such as upper neck issues, any arthritic conditions, headaches and post-surgical rehabilitation.

What is the difference between a Sports Massage and Sports Therapy appointment?

If you have a specific muscle or joint injury, then it is best to book a Sports Therapy assessment, where you will get a full diagnosis and treatment of the injury.

General muscle aches (that are tightness rather than injury), may be best tackled with a Sports Massage appointment.

It may be that in your Sports Therapy appointment, some Sports Massage techniques will be used. If you come in with an injury and the Sports Therapist believes that the injury may be best treated with Sports Massage alone, then future appointments can be changed to suit this.

What is a Sports Massage?

A Sports Massage is a firm, pressured, manual therapy, aimed to release and reduce tension in muscles and soft tissue.

Massage improves circulation and encourages the flow of blood through the muscles, which helps to remove waste products, such as lactic acid, that may be sitting in the tissue and causing pain and/or stiffness.

For this reason, Sports Massage can also be used to help swelling resolve. Different therapeutic techniques will be applied during the massage to help relax the muscles and subsequently, the body. Sports Massage can be used for both injury recovery and also injury prevention.

What is the difference between a ‘Sports Massage’ and a ‘Deep Tissue massage’ ?

A Sports Massage is a deep, pressure massage, so strictly speaking they are very much the same thing. A Sports Massage is more directed to a specific area/injury of the body. A Deep Tissue Massage can be considered more generalised and work all over the body in one session.

My muscles are tight, but I don’t play a sport, can I still have a Sports Massage?

ABSOLUTELY. You do not have to be an athlete or play any sport to have a Sports Massage.

Sports Massage can be beneficial for anyone regardless of their sporting background. It is commonly used in sporting environments, which is where it takes its name, but the reality is, we can get similar injuries from ‘non-sporting’ activities very easily.

People who work behind a computer and have a more sedentary lifestyle have found to benefit from regular Sports Massage. This is for the tension in their neck and shoulders from working long periods of time in one position.

My knee injury is stopping me from playing sport, is Sports Therapy the best service to help?

A Sports Therapy assessment will be beneficial for this. A Sports Therapist can provide a full functional assessment to diagnose the knee pathology and highlight any areas of weakness or biomechanical imbalances.

A Sports Therapist can provide hands-on treatment and tailor an assisted rehabilitation plan which will include progressive exercises.

Further down your rehabilitation plan, exercises prescribed will be sports specific; to aid a smooth transition back to playing the sport you love.

I’ve recently been involved in a road traffic accident and have since been experiencing severe neck pain and dizziness, who do I see?

A Physiotherapist can help with this. They will obtain a full subjective background regarding the accident and past history and will assess your problem.

Physiotherapists can treat the condition using appropriate hands-on therapy, electrotherapy (such as laser or ultrasound therapy), and/or exercise-based rehabilitation to help with your symptoms and pain.

My back aches when I lift weights in the gym, who can help with this?

A Sports Therapist will be best suited for this. They are able to assess your technique and provide tips to correct your form during weight lifting, as this is often the case. This will help prevent you from any further injury whilst also addressing your problem.

If you have any other questions regarding either therapy, you can get in touch with the experts using our FREE online service, here.

So, what’s going on?

Unfortunately, the blood supply to ligaments (the fibres that help support the joints and bones as we move) can be poor and healing is an ongoing, slow process.

Think of an injured ligament like a frayed rope – if it does not heal properly it is weaker and can be susceptible to re-aggravation and enter periods of painful inflammatory flare.

When this is the case, a Physiotherapist is the perfect answer! Deep, transverse frictional massage helps align tissue fibres, break down inflammatory residue and reinvigorate the healing process. Therapeutic Ultrasound (sound waves) can also encourage damaged fibres to align and heal.

As well as damaging the ligament itself the nerves inside the ligament that tell the joint where it is may also be damaged and need retraining. This is why when we have gone over our ankle once, we are more likely to do it again. Progressive balance exercises can retrain the nervous system and help to reduce the risk of future injuries.

We may also advise the continued use of support or appropriate taping until the structure has healed fully, especially if it is likely to be under stress. We always try our best not to interrupt your normal lifestyle routines, meaning you can still do the things you love to do whilst in treatment.

While we can remain seemingly pain-free after an injury, it’s always important to ask ourselves “are we doing everything that we want to do?”. A lack of pain doesn’t always mean a lack of problem! We may no longer experience pain, but this can often be because we are no longer putting our body through the same stresses as before, largely caused by a lack of confidence. As we mentioned, Physiotherapy isn’t just about reducing pain, but also ensuring that we can safely return to all the activities that we need to and want to do. Physiotherapists advise on when it is best to rest, as well as when to return to activities, when it is safe to push ourselves and what exercises we can do to facilitate a return to different activities.

If you feel you are struggling with an ongoing injury you can’t shake off, or, you’ve never felt as good as you used to following an old injury, then reach out to us to see if we can help. You can talk to our therapists for FREE using our online Ask A Physio service.

Toenails

It is important that you maintain the length of our toe nails, keeping them moderately short.

For those of you that have increased difficulty cutting your toenails short, it is much easier once your feet and nails have been soaked in the bath or the shower as your nails become softer.

You must be careful that you do not cut your nail too short. It’s better to be safe than sorry and leave some nail. You can always cut more if you need to. Following the shape of the nail rather cutting straight across is also beneficial. Most nail clippers have a slight arched blade – try to keep to this curve across your nail.

For those of you with thick nails, it is best to work on dry feet. Give your nails a good file down before cutting and take small cuts if you need to.

For any possible in-growing toenails, it is best advice NOT to try to ‘dig’ down the sides of the nail which can likely lead to Paronychia. To help, again, soak your feet to allow the nail to become softer and only cut the nail you can see. Don’t dig!

Try to wear open toe footwear during these times at home to prevent any pressure to the nail. Any signs of pain, redness, inflammation or yellow pus exudation from the nail area, could mean there is an infection and you may well require a medical examination and a course of antibiotics. Don’t delay, just call 111.

Verrucas

If you have verrucas it’s always important to wash your hands when you have touched your feet. Apply a plaster to the verruca(s) when showering/bathing to prevent any possible cross infection in the household. Depending on the type and size of the verruca, it is difficult to provide general advice for treating at home. If you are unsure, you can always ask one of our experts for some advice first. Also, it is best to have good habits in not sharing towels, footwear and socks.

Hard skin

We would describe hard skin to be thick in nature and a protective layer of skin. It is best to lightly use a pumice stone or an abrasive foot file once a week on feet that are dry. Try not to overdo the filing as you may go too far and file raw skin. Moisturising them regularly will help, but once you have dry skin, it is usually a sign that the skin is dead and therefore needs removing.

Corns

A corn can often be covered with a layer of thick hard skin. It can be near to impossible at home to treat. However, if you want to reduce the effects of the corn, we advise that you lightly use a file to reduce the thickness of the skin and moisturise regularly to keep the skin supple. Again, you can seek professional advice for any issues you are unsure of. DO NOT try to scoop, cut or dig at the corn!

A good routine for your feet:

• Wash your feet at least once a day.
• Dry your feet properly (try not to put socks on when still wet).
• Moisturise daily.
• Keep your nails short so they don’t rub the end of your shoes.
• Use a pumice stone or an abrasive foot file once a week or fortnightly but don’t overdo the filing.
• Choose footwear that is going to be comfortable and fit correctly. (Our feet tend to swell during the day).
• Wear socks that fit and change them daily.

If you have any more questions on how to look after your feet from home, please get in touch using our FREE online service and we would be more than happy to help you. Alternatively, if you feel you need our Burnley Podiatry services, you can call us on 01282 453 110.

If you are unable to maintain your nails, or have problematic nails, there is no need to worry. Most Podiatry services offer a simple nail care solution that includes the cutting of the nails.

None of us are immune to infections, such as athletes’ foot and verruca’s, so regardless of whether or not we exercise often, it’s best we get the infections treated as soon as possible. However, if you are a runner or somebody that is very active, these types of infections can really start to cause you issues.

Blisters can be a nightmare for runners too, often delaying or even stopping your training. If you have a blister, do not try to burst it. Instead, cover it with ice for up to 30 mins to relieve pain. If you feel it is going to burst, allow the fluid to drain and cover it using a sterile dressing. Do not pick at the edges of the blister or try to peel it. Lastly if it is your footwear that has caused the damage then you might need to reevaluate whether or not they are suitable for you.

Wearing socks can also be vitally important. They offer an added layer of protection and help absorb moisture and prevent blisters occurring. So, choose the right socks!

Ask yourself the following questions when looking for running trainers

• Do I have the right type of running trainer for my foot type?
• What is my foot type?
• What surface will I be running on?
• Have I measured my feet recently to ensure I am wearing the correct shoe size?

(A common mistake people can make is when buying one particular shoe and being a size 8 for example, and then thinking they are an 8 in every possible type of shoe – this is not always the case so be wary of this).

Once you know that you’ve done everything you can to ensure your feet are in the best possible health, it is then time to buy your running trainers.

We have a choice or a style of running trainer to choose from, so identifying what type of running we want to do is vital in choosing the correct shoe. We can choose between road/treadmill running shoes, trail running shoes, and also minimalistic shoes.

Road/treadmill shoes also come in 3 types; firstly, there are cushioned shoes which are lightweight but offer little to none motion control. Secondly, there are stability shoes for feet which require some motion control and cushioning and offering support to an over-pronating (flat foot). Thirdly, there are maximum support running shoes, which are designed to offer more support to an over-pronating foot, by incorporating higher density materials to slow down the over pronation.

It can sometimes be difficult to self-diagnose our foot type and automatically know which type of trainer will be best for us, so it’s worth discussing with a Podiatrist which category your feet would fall under. A detailed Biomechanical assessment can be carried out to discuss any of your concerns too.

Have you ever thought about orthotics?

Orthotics are specialised insoles which can only be recommended after a Biomechanical assessment. They offer superior level of support, motion control and correction to your feet.

By wearing specialised insoles, they can help with foot pain and reduce the risk of overuse injuries by redistributing pressure across the breadth of your feet.

We provide a varied range of orthotics, from custom made to pre-fabricated types.

How to book our Podiatry services in Burnley?

If you have any questions regarding the health of your feet or you’re unsure what type of running trainers to buy, you can message our team of experts first using our FREE online service.

Alternatively, if you wish to book an appointment with our Podiatrist or you’d like a Gait/Biomechanical assessment, you can do so on 01282 453 110.

Most symptoms for shin splints are pretty clear as the front and sides of the lower leg becomes tender. In various cases this can be painful! This pain can cause a lot of discomfort and is often caused by our shinbone’s and connective tissues that attach muscles to our bones being put under more stress than usual.

What should we do if experience any symptoms?

If when exercising pain is felt in the shins, it would be advised to stop immediately as too much stress can lead to swelling an inflammation of the shins surrounding tissue. The issue with shin splints is that there is no significant event in which you understand you have an injury, but more of a gradual increase of pain within the lower leg.

It is a common injury because it can be triggered by a variety of different reasons. Here are some of the most common:

• Flat feet or overpronated feet – when the impact of a step makes our foot’s arch collapse.
• Incorrect footwear – Shoes that don’t fit well or provide decent support.
• Surface – continuous running on hard floors means repeated heavy impact
• Stretches – Exercising without the correct warm-up or cool-down stretches.
• Physical health – A weakness in our ankles, hips, or core muscles.
• Too much too soon – Lack of rest time before exercising, meaning the surrounding tissues cannot recover.

For those of us that have been active for a considerable amount of time without any issue, it doesn’t mean that we won’t ever suffer from shin splints in the future. Symptoms can appear when we make sudden changes to exercise, for example more intense, more frequent, or longer workouts.

How can we treat them?

This isn’t something we should be overly worried about at first. They can often heal on their own but it is always advisable to see a Physiotherapist. Your therapist can thoroughly assess how you walk and run, looking at any potential imbalances and weaknesses that could lead to problems. They can also check for any signs of serious damage, such as fractures and bones weakness.

Things we can do to help.

• Rest our bodies – they need time to recover.
• Ice our shins – this will help to ease pain and swelling. We recommend icing it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
• Use insoles or orthotics for our shoes – a biomechanical expert will be able to help create us custom insoles that are designed specifically our feet. Particularly helpful for those of us that have collapsed arches or flat feet.
• Take anti-inflammatory painkillers, if you need them. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling.

How can we tell when our shin splints have healed?

Like most injuries, when we feel as good as new or our shin feels as good as our other shin, this is a good sign to say our shin splints have disappeared. When we are confident that we can walk, run and jump without any pain, we can go back to our normal exercise regime.

Unfortunately, there’s no way to say exactly how long shin splints take to heal. It all depends on what caused them and how long we have been suffering with them. Also, we all heal at different rates depending on diets and sometimes even genetics. It isn’t usually for some people to take up to 6 months to heal.

To give yourself the best possible chance of a safe, speedy recovery, reach out to one of our experts online using our FREE Ask A Physio service or book an assessment to receive professional advice and treatment to get you back to feeling you best as quickly as possible.

Specially prescribed inserts / orthotics for the shoe are often required to alter the way your feet interact with the ground and support the foot in the correct position during any movement. Orthotics are often prescribed in combination with an exercise programme and advice on exercises, stretches and optimal footwear for the foot-type and injury you are suffering with.

The importance of Biomechanics

It is estimated that the distance we travel on our feet every ten years is equivalent to the Earth’s circumference. So, the 26 bones and 33 joints that make up each foot take a pounding over the course of a lifetime. And given that between one and two times a person’s entire body weight is absorbed to as much as three-and-a-half times when running, it is hardly surprising they are susceptible to injury.

For instance, collapsed foot arches – also known as flat feet – which can be inherited or brought on by weakening of the muscles in the feet through sustained strain caused by wearing high heels, ageing and weight gain, are a common cause for knee pain. The condition can cause the heel to turn outwards at the ankle and it’s this misalignment that can result in painful grinding of the knee. During a Biomechanical assessment we are able to track even further up the body, to lower back pain caused by the feet.

Biomechanics is the tool that understands human movement and has also become hugely popular amongst sports athletes as it is used to enhance athletic performance and prevent injury, too.

You will find two main objectives in any field of sport at any level – either to improve performance or to make adjustments to technique in order to reduce the risk of injury.

Most musculoskeletal injuries are mechanically caused and can be avoided. If we are able to understand the mechanisms behind an injury, we are then able to prevent it.

Perhaps one of the best known examples of biomechanics improving performance is the British world record triple jumper Jonathan Edwards. Edwards refined his technique by using biomechanical analysis. His coach used biomechanics to calculate that a longer take-off, coupled with raising the torso, holding the hop and step phases and controlling the pumping of the arms, would produce a longer jump. The following year, Edwards improved his own personal best by half a metre and smashed the world record at the World Championships, a record that still stands! This was to be a catalyst for biomechanics to be used at a professional level.

Whether you are a sports enthusiast or not, good Biomechanics can keep you healthier and active for longer. Therefore, the importance of Biomechanics should be high on our list of priorities. Unsure if you need orthotics?

If you are experiencing any pain in your lower limbs and back and are unsure of the cause, you may need a Biomechanical assessment. For more information or if you would like to book an appointment with us, contact us on 01282 453 110.

Alternatively, you can use our FREE online service and ask our Podiatry and Biomechanics experts for advice on your symptoms before you make any decisions.