A simple fact: almost every adult has aches and pain that they would rather not have to live with. Here is some information that may help you better understand and then overcome those aches & pain you have.

NECK ACHE/PAIN

What is feels like:

• Feeling of ache or tiredness over the back of the neck and upper shoulders
• Often associated with tightness of the muscles, and sometimes headaches
• Worse after long days in the office, long travel, and sometimes just on waking up from sleep

 

What it could be due to:

• Poor posture that places the head in a forward drooping position and hunching up of the neck and upper shoulders
• Result of poor office desk or workstation lay-out, deterioration of eyesight, generally poor posture, tiredness and stress
• Poor flexibility and increasing stiffness in the neck

 

How to manage it:

• Correct your posture
• Re-arrange your workstation ergonomically
• Change pillows
• Improve neck flexibility and strength

 

Danger signs of neck degeneration:

• Ache or numbness over the shoulders
• Tingling, pins & needles, numbness in hands & fingers
• Altered sensation when touching surfaces (eg. computer keyboard)

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BACK ACHE/PAIN

What is feels like:

• Feeling of pain, ache or tiredness over the lower back
• Stiffness when bending, plus tight muscles

 

What it could be due to:

• Unaccustomed physical exertion placing stress or strain on structures in the back
• Trauma (eg. a fall)
• Poor flexibility and increasing stiffness in lower back

How to manage it:

• Rest the back (support)
• Avoid carrying heavy loads
• Improve flexibility and strength
• Proper diagnosis

 

Danger signs of spine degeneration:

• Pain, ache or numbness passing from the back to the bum and down the thighs
• Tingling, pins & needles, numbness in legs, feet, and toes
• Increasing severity of ache, pain, or interference with daily activities

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KNEE ACHE/PAIN

What is feels like:

• Feeling of ache or pain when bending the knees
• Worse when climbing/going down stairs, or after sitting down for a long time
• Recurrent ache or pain when walking or jogging

 

What it could be due to:

• Tracking (movement) problems of the knee cap
• Insufficient strength in the thigh muscles
• Wearing out of the knee cap
• Other knee conditions

 

How to manage it:

• Proper diagnosis
• Thigh muscle strengthening
• Correct footwear and manage pronation

 

Danger signs of knee cap degeneration:

• Worsening of symptoms
• Feeling or sound of grating in the knee
• Wasting of the thigh muscles

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HEEL ACHE/PAIN

What is feels like:

• Pain under the heel, worse in the morning and getting better as the day progresses
• Worse after prolonged walking or standing, sometimes after jogging

What it could be due to:

• Inflammed ligament in the foot
• Tight lower leg structures
• Pronating or flat feet
• Incorrect footwear

How to manage it:

• Proper diagnosis
• Stretching & flexibility exercises
• Correct footwear & correction of pronation

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PRONATION & FLAT FEET

Important points:

• Results in flattening of the inner (medial) arch of the foot
• Places greater stress on ligaments, muscles and tendons in the foot
• Associated with a higher risk of heel and foot pain/ache, and injuries to the shin, knee, hips, and back
• Using the “footprint” test, a pronator may appear to have an arch but the pronation still places

How to manage it:

• Proper assessment by sports doctor or podiatrist
• Correction of pronation through proper footwear selection and insoles
• Regular review as pronation worsens over time

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TIPS FOR CHOOSING SPORTS FOOTWEAR

• Know your foot type
• Choose appropriate shoes for the intended purpose
• Feet swell during exercise: take account for this when trying out shoes
• Don’t size your shoes when you your feet may be swollen (eg. during pregnancy, periods, after traveling)
• Bring your usual sports socks to the shop to try the shoes
• Wear your current sports shoes to the shop to feel the difference with the new shoes
• Insert any custom insoles into the shoes when trying the size
• Lace up the shoes completely
• Walk, jump or jog a bit in the shoes
• Do not choose shoes that give you pain or tightness
• Ask for a WIDE shoe if needed
• Remember that your feet change shape and size over time: don’t be constrained by a shoe size number
• Function over emotion …..

For those who PRONATE or have FLAT FEET:

• Stability over cushioning and light weight
• Medial arch support
• Rear foot stability
• Straight last

For those with HIGH RIGID ARCHES:

• Cushioning
• Flexibility
• Curved last
• Emotion is OK….