Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)
Knee Injuries & Football
After the ankle, the knee is the next most common joint to be injured in football. The most feared injury is a tear to the Anterior Cruciate Ligament (ACL). The ACL and other tendons and ligaments of the knee can be injured by either trauma during a match due to a tackle or awkward fall, or through repetitive wear and tear due to the twisting, pivoting and turning movements during football which can place extreme strain on this pivot joint.
Signs and symptoms of an ACL tear may include a loud pop or crack at time of injury and immediate significant pain, with an inability to straighten the knee. You would be unable to weight bear fully on the knee, and feel unstable on it.
What should you do if you suspect a knee injury?
Apply the PRICE steps below and seek immediate care from your Doctor.
P Protect the area from further injury – immobilize by strapping, padding, crutches etc. If a fracture or dislocation is suspected, do not attempt to straighten – immobilize and seek immediate medical attention.
R Rest the area. Do not attempt to be brave and play on as this will lead to worsening the injury and longer time out in the long run.
I Ice the area. Do not apply ice directly to the skin but protect skin with a cloth or towel. Ice for 15-20 minutes at a time for the next 24-48 hours – start icing immediately from time of injury and wihtout delay.
C Compression to the ankle with crepe or elastic bandage to help minimize swelling. Do not use adhesive tape – this should only be applied by qualified healthcare professionals such as podiatrists or physiotherapists. Check every few minutes to ensure the bandage is not too tight.
E Elevate the area comfortably by lifting the ankle just above head height to reduce swelling.
Your Podiatrist will also be involved in your rehabilitation of any knee injury, particularly in assessing gait and helping to stabilize or correct gait through a custom orthotic therapy plan. You will also be advised strengthening physiotherapy exercises as part of your recovery. If you noptice anything unusual with your knee, no matter how minor, seek an appointment with the Podiatrists at Dubai Podiatry Centre to prevent any further injury and ensure you stay at the top of your game.
Contact Dubai Podiatry Centre on 04 3435390.
أهم ٢ إصابات في كرة القدم: رقم ٢ (إصابات الركبة)
بقلم ميشيل شامبلين
إصابات الركبة وكرة القدم
بعد الكاحل، تعد الركبة ثاني أكثر المفاصل التي تتعرض للإصابة في كرة القدم. الإصابة الأكثر إثارة للخوف هي تمزق الرباط الصليبي الأمامي (ACL). يمكن أن يتعرض الرباط الصليبي الأمامي والأوتار والأربطة الأخرى للركبة للإصابة إما بسبب الصدمة أثناء المباراة بسبب التدخل أو السقوط غير المناسب، أو من خلال التآكل المتكرر بسبب حركات الالتواء والدوران أثناء كرة القدم والتي يمكن أن تضع ضغطًا شديدًا على هذا المفصل المحوري.
قد تشمل علامات وأعراض تمزق الرباط الصليبي الأمامي فرقعة عالية أو صدعًا في وقت الإصابة وألمًا فوريًا كبيرًا، مع عدم القدرة على تقويم الركبة. لن تكون قادرًا على تحمل الوزن بالكامل على ركبتك، وتشعر بعدم الاستقرار عليها.
ماذا يجب أن تفعل إذا كنت تشك في إصابة في الركبة؟
قم بتطبيق خطوات PRICE أدناه واطلب الرعاية الفورية من طبيبك.
P قم بحماية المنطقة من المزيد من الإصابات – ثبت حركتها بواسطة الأربطة أو الحشو أو العكازات وما إلى ذلك. في حالة الاشتباه في حدوث كسر أو خلع، لا تحاول تقويمها – قم بتثبيت الحركة واطلب الرعاية الطبية الفورية.
R بقية المنطقة. لا تحاول أن تكون شجاعًا وتستمر في اللعب لأن ذلك سيؤدي إلى تفاقم الإصابة ووقت أطول على المدى الطويل.
Iأنا الجليد المنطقة. لا تضع الثلج مباشرة على الجلد ولكن قم بحماية الجلد بقطعة قماش أو منشفة. ضع الثلج لمدة 15-20 دقيقة في كل مرة لمدة 24-48 ساعة القادمة – ابدأ بوضع الثلج على الفور من وقت الإصابة وبدون تأخير.
C الضغط على الكاحل باستخدام ضمادة كريب أو مرنة للمساعدة في تقليل التورم. لا تستخدم الشريط اللاصق – يجب أن يتم تطبيقه فقط من قبل متخصصي الرعاية الصحية المؤهلين مثل أطباء الأقدام أو أخصائيي العلاج الطبيعي. تحقق كل بضع دقائق للتأكد من أن الضمادة ليست ضيقة جدًا.
Eارفع المنطقة بشكل مريح عن طريق رفع الكاحل أعلى مستوى الرأس مباشرة لتقليل التورم.
سيشارك طبيب الأقدام الخاص بك أيضًا في إعادة تأهيلك لأي إصابة في الركبة، لا سيما في تقييم المشية والمساعدة في استقرار المشية أو تصحيحها من خلال خطة علاج تقويمية مخصصة. سيتم نصحك أيضًا بتعزيز تمارين العلاج الطبيعي كجزء من تعافيك. إذا لاحظت أي شيء غير عادي في ركبتك، مهما كان بسيطًا، فاطلب موعدًا مع أطباء الأقدام في مركز دبي لعلاج الأرجل لمنع أي إصابة أخرى وضمان البقاء في قمة اللعبة.
اتصل بمركز دبي لعلاج الأرجل على الرقم ٠٤٠٤٣٤٣٥٣٩٠.
Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)
Your feet are designed to do two main jobs – provide stability and mobility. They keep us stable and upright and act also as a lever to help propel us forward. They absorb shock and carry us forward at different paces (or ‘gaits’) from walking to sprinting.
In cycling, your foot (in conjunction with a high quality, rigid, well-fitting shoe) needs to act more as a rigid lever.
Custom orthotics and cycling
Orthotics or insoles for cycling are very different than those for walking, running or other sports. A cycling orthotic will be very rigid, as the aim is to lock the foot into place, with the ankle and knee in straight alignment. When there is too much movement in the foot, the intrinsic muscles of the foot have to ‘waste’ energy working to keep the foot in position. Therefore, when your leg is in the correct alignment, with your foot locked in place, you minimize leakage of energy and power. Thus, your energy is efficiently focused on transferring into power through your pedal.
How Dubai Podiatry Centre works with Cyclists
We not only want to maximize your performance with minimizing wasted movement and ensuring good leg alignment and rigid foot posture, we also want to minimize the risk of injury.
Cycling injuries to the foot that we most commonly see are either ‘hot spot’ injuries such as blisters from ill fitting shoes creating friction or compression type injuries damaging the nerves of the feet, commonly across the widest part of your foot, the forefoot or ‘ball’. This tends to be a combination of factors such as too tight cycling shoes, ill fitting cleats, and pressure from the narrow pedal through a thin sole.
To address and avoid these issues, cyclists will be looking to customize their bike to ensure optimum bike fit for their body, high quality well fitting cycling shoes and perhaps a custom orthotic to replace the existing insole that is provided with the shoe. Here, we’l look at how podiatrists in particular can help with the area of foot/leg alignment improvement and footwear related issues.
When walking, we have three main stages of gait – heel strike, into a mid-foot stance and finally toe-off. When cycling, our foot most closely resembles the ‘mid-foot’ type stance. When mid-foot, this is when the foot is most unstable and ligaments loosest, to help with shock absorption. In cycling, the foot needs only to act as a lever rather than absorb shock. Because your foot and legs aren’t fully weight bearing when cycling either this actually exaggerates the instability of this mid-foot type cycling stance. In cycling, we do not want instability as we’re not having to absorb shock.
This is where your Podiatrist can come into play with improving your lower limb biomechanical alignment for cycling and foot posture. Orthotics from your Podiatrist for cycling will only be designed for cycling and used within your cycling shoes, due to the very unique and specific job they are designed for, as well as being designed for only your foot structure and biomechanical anomaly.
One main issue that we commonly address amongst our cyclist patients is reducing internal tibial rotation. This rotation causes excess load through the knee, rotation of the femur and causes your glutes, hamstrings, hip flexors and quads to work hard against this, again wasting valuable power.
Foot & Shoe Tips for Cyclists
Our tip would be to avoid internet shopping for shoes if possible – nothing beats trying on cycling shoes – fit will vary across brands, so try out as wide a range as possible – shoes will be constructed differently for type of cycling, type of feet and so on and there is no pair of feet on the planet that are absolutely identical.
Your shoes must lock your foot in position and be well fitting without being too tight. Otherwise, this is where we tend to see most of our cycling inefficiency and eventually injury occurring.
Some cycling shoes come with built in forefoot wedges and sometimes even rearfoot posting. Generally, we would advise looking for a ‘neutral’ cycling shoe and if you do need any kind of ‘structural engineering’ your Podiatrist will build this into your prescription custom orthotic. Here at Dubai Podiatry Centre, after a very thorough biomechanical assessment, we will correct your alignment to the precise degree required and also monitor you thereafter.
Contact Us Today
If you’re experiencing any pain or injury, whether sudden or chronic, or even if you’d like a thorough biomechanics assessment to ensure you’re cycling at optimum efficiency, make an appointment with Dubai Podiatry Centre. We’ve been helping the UAE’s cyclists for 15 years and understand the unique stresses and demands of cycling, especially in the heat of the desert! We can be reached on +971 4 3435390.
Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)
Valentine’s Day is coming up and given that we are lucky enough to live in the lovely warm climate of Dubai, a romantic barefoot stroll along the beach could well be on the cards.
It’s at times like this that you can become self-conscious of any issues with your feet, whether visible and unsightly – corns, callous, bursas or yellowed toenails; or ailments that nobody else can see but cause you excruciating pain, affecting how you walk – such as heel pain (commonly plantar fasciitis). Don’t let your Valentine’s date be turned off by smelly feet or cracked heels – your Podiatrist has the answer for these turn-offs (and more). Read on for our most common (and easily treated) foot related mood killers.
Are your feet lovely?
Unsightly foot problems that cause you embarrassment, such as discoloured toenails, cracked heels, callous, verrucas or smelly feet aren’t just a cosmetic issue, but may indicate an underlying health issue, cause you pain, or lead to something more problematic in the future. So gentlemen, if your wife thinks you should see a Podiatrist – she’s right (as always). Read on to find out how to get loveable feet.
Toenails
• Yellow Toenails
Toenails may become yellowed with excessive nail polish use, or cracked and flaky with a fungal infection. Toenails yellowed by nail polish use are eventually more likely to become susceptible to fungal infections.
• Ingrown Toenails
Ingrown toenails can be caused by shoes that are too tight in the toe box, or even hosiery pressing into the nail. Some ingrown toenails are just ‘genetic’ – too wide for your toe, or very curved – and your mum or dad may have also experienced problems with painful nails. You will experience pain, redness, inflammation and if left untreated, infection.
Don’t worry – there’s good news!
The good news is that all of these are treatable. There’s no reason to put up with unsightly or painful toenails and at our clinic, we believe in explaining all the options available, the pros and cons, and always aiming for long term, permanent fixes. We do everything we can to treat your toes like we do our own – pain free, gentle and one-off treatments to avoid repeatedly having to see us (much as we hope you enjoy your visit with us, we know you have better things to do with your time than visit the Podiatrist!) Conditions such as yellowed or fungal toenails are a common and easily treated complaint for us to fix, in most cases in just one visit.
Cracked heels, dry skin and secret fungal infections
Sometime the white, dry skin we see on feet is actually a fungal skin infection, unique to the desert climate we live in and harboured in the sand. We see patients who have been moisturizing or buffing their skin and understandably end up frustrated when despite all their best efforts, there is limited improvement. A fungal foot infection can look red and itchy or may also just look like very dry, powdery skin.
I’ve tried over-the-counter lotions, potions and insoles…nothing works
Especially if other treatments have not worked for you, make an appointment with us and we can start the correct treatment straight away to resolve it – we can buff your feet to perfection and also treat the actual underlying fungal infection, as well as advise on the cause and how to prevent it recurring. We see tens of fungal skin infections every single day in the clinic, and after 15 years of podiatry practice in Dubai, we’re experts in the various strains and sometimes deceptive appearances. We love difficult, stubborn or complex cases – it’s what we specialize in at Dubai Podiatry Centre.
Of course, sometimes very dry skin is not due to an underlying fungal infection – as Podiatrists, we’re experts in the whole range of possible causes. We’ll be looking to explore possible undiagnosed thyroid or diabetic conditions, vitamin deficiencies or even a biomechanical anomaly (how you walk and run). Patches of callous or corns tell us a lot about your feet. We work a bit differently at Dubai Podiatry Centre – we forensically analyze every telltale sign on your feet, such as callous, to understand why it is building up, discuss the cause with you and decide an action plan with you.
Foot Pain
You don’t have to put up with foot pain. Your feet are a biomechanical miracle and designed to carry you easily on your recommended 10,000 daily steps. If you suffer frequent or ongoing foot pain, you should get this checked out by a Podiatrist, or your GP may refer you to a Podiatrist. Feet are all we see all day, every day. The most common cause of heel pain we see at our clinic in the UAE is a very painful condition called plantar fasciitis.
The Great News!
There are solutions for foot pain to give you long term, permanent relief. One of the main reasons for plantar fasciitis is when your foot and ankle alignment is ‘out’ – usually your ankle rolling inwards and causing the long arch of your foot to collapse. This also gives the impression of a ‘flat foot’. Not many people have proper ‘flat feet’ but in fact ‘over-pronate’ or roll in too much when they stand or walk. The great news is that this can generally be corrected, mostly with a discrete slim-fit little corrective orthotic (looks like an insole, but is rigid and not available over-the-counter).
What now?
So from flat feet, to heel pain or problematic nails, your first step to healthy feet in Dubai is to give us a call on 04 3435390. Love your feet and they will love you back!
Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)
Who visits a Podiatrist?
At Dubai Podiatry Centre, we work very differently to other Podiatrists. Our patients have busy, demanding lives and come to us because they want results quickly and effectively, with the best treatments, with treatment plans explained in detail. When you are experiencing foot pain, we understand the unique demands placed on feet – from bankers at DIFC looking for the latest custom orthotic to be worn within slim fitting Gucci or Prada menswear work shoes, to professional athletes – each sport having vastly different demands on the feet, ankles and legs.
Our aim is always to work with the patient to achieve their goals, from injury rehabilitation for a tennis player recovering from an ankle sprain; to runners looking to be free from the pain of shin splints; or a busy mum with heel pain so severe she is limping as soon as she gets out of bed in the morning.
Unfortunately, the majority of adults will experience some form of foot pain during their life (77% according to a recent APMA study*) but only a third of those would actually seek qualified help. You shouldn’t have to suffer from foot pain, and any issues are best dealt with early – there is more than likely a straightforward solution and at Dubai Podiatry Centre we believe in thoroughly assessing and discussing your diagnosis and treatment options, backed up with your detailed written medical report within 24 hours.
We’re changing the way patients with foot pain are treated
Our qualified Podiatrists (led by Chief Podiatrist Michelle Champlin) will assess you, measuring the exact degree that your alignment needs to be corrected. We then take a mold of your feet to get an exact 3D model of your feet, and make our orthotic from scratch in-house in our own laboratory.
We don’t send away to get orthotics made by a factory, as we don’t believe mass produced insoles give the best results. These tend just to be just insoles that are made to a generic shape, and at most are ‘customized’ by adding on a wedge by the practitioner. We believe only true custom prescription orthotics achieve the exact prescription results we’re looking to achieve for our patients, and having our laboratory in our clinic means that we can adjust and modify our orthotics while the patients wait. You wouldn’t let anyone else but a qualified dentist assess your teeth and fit your orthodontic braces, and your feet should be treated with the same care by the appropriate professional.
Can’t I order a cheap pair of insoles over the Internet?
Of course you can – if it alleviates your pain and you’re happy. If they don’t, we’ll be here for you. We work very uniquely in this way – we’re the only clinic with our own in-house lab, combined with qualified Podiatrists who expertly assess, treat, make your orthotics and monitor your progress through to correction and discharge.
Nothing rivals the person who has trained to degree level in foot medicine at University being the same person who sees you, assesses your feet, then goes into their own lab to physically make your prescriptive orthotics from scratch, and then fits them to check they are perfect, then remains managing your case and treatment until the desired results are achieved.
Why do we make our own orthotics?
Fully equipped laboratories are very expensive to set up and operate with the specialist equipment and materials required, so Podiatrists have understandably tended to outsource orthotics, fitting either generic pre-made ‘chairside’ insoles or sending away to external factories to have insoles machined.
Making orthotics is also a time consuming and very skilled, expensive process, requiring years of training. Thus, most Podiatrists will prefer to outsource their prescription to a wholesale production facility. The downside is that adjustments cannot be done on premises whilst the patient waits, and the orthotic is not made specifically for that patient’s feet (no two feet are the same).
We don’t expect one brand of shoe to fit everyone’s feet, even if your Internet or shop purchased insoles are the right ‘size’ it’s unlikely they’ll address or correct your biomechanical malalignment. Over-pronation, the most common biomechanics issue we see, is similar to the Leaning Tower of Pisa – people who over-pronate will do so a ‘little bit’ or ‘a lot’ to anywhere in between – we’ll measure you to the precise degree. And we also take into account any other factors such as leg length discrepancy and so on, which no machine will notice.
Podiatry is a complex, skilled profession, and not one that a foot scanner, factory or machine can replace. A foot scanner takes a fancy looking image / read out of your standing, weight-bearing feet. Great! If that’s all you do with your feet… Real life people also like to walk, run, take the weight off our feet, play different sports, grow, experience pain at different times of the day and doing different activities…. Different and sometimes subtle points matter when the Podiatrist is taking careful note of all your signs and symptoms, analysing your health history and most importantly – listening to you – this is all putting the pieces of the jigsaw together to form your diagnosis. A scanner gives a snapshot of your feet, and we are interested in the whole movie!
What happens if I am advised to wear corrective orthotics?
The most common reason we prescribe custom corrective orthotics is to treat collapsed long arches (or ‘flat feet’). You will literally see your arch begin to form and your whole foot tightens, tone and lift up over the course of a couple of months. Much like braces to realign your teeth, we will then see you again after a couple of months generally to either ‘tighten’ up your feet further by changing your prescription, or finalizing your treatment plan and ‘neutralizing’ your prescription. All you need to do is wear your orthotics! Don’t worry – these aren’t a lifelong thing you need to wear, although ours are only a few millimeters thick and no one knows they’re inside your shoes. Most people are finished with corrective orthotic treatment in only 12 weeks.
If you are experiencing foot, toenail, ankle or leg pain – there is no need to put up with it – make an appointment with your Podiatrist and you’ll be back on your feet in no time.
Specialist appointments for feet, ankles and legs at Dubai Podiatry Centre, including with Chief Podiatrist Michelle Champlin, can be made by calling us on 04 3435390.
*Source: American Podiatric Medical Association, Today’s Podiatrist Survey on public attitude to foot health, 19 May 2014.
Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)
With the summer heat still to hit, runners in our desert climate are still able to get out and about, whether jogging a couple of laps round Safa Park or Yas Marina Circuit, or keeping up with your running after marathon season. One of the most common injuries to interrupt runners’ training however is knee pain. Let’s look at the most frequent causes and how to treat it.
What is Runner’s Knee?
One of the most common running related issues seen in our Clinic is ‘runners knee’ – irritation of the cartilage underneath the patella (kneecap), advises Dubai Podiatry Centre’s Chief Podiatrist Michelle Champlin. About 40% of running injuries are to the knee, with Mrs Champlin tending to see an increase in running injuries with marathon season in Dubai.
You may notice that the knee pain is worse coming down hills or stairs, after long periods sitting, or during / after a long run.
Commonly, runner’s knee pain is due to the kneecap tracking laterally due to over-pronation (the foot and ankle rolling in) and a weak medial quad, hips or glutes. This lateral tracking causes the kneecap cartilage to wear down, be sore when the quad contracts (going down stairs or down hills) and it may fluid.
What can be done to treat Runner’s Knee?
Unfortunately, no running shoe alone or even trying to coach yourself to alter your running style will correct the issue.
The good news is that if you correct the biomechanics of the tracking, the cartilage in the back of the kneecap will self-regenerate and heal within a month or so. Make an appointment with your Podiatrist if you are experiencing even mild knee pain. A Podiatrist specializing in biomechanics is vital, and here at Dubai Podiatry Centre we understand that any runner is looking to minimize their downtime. Just remember to bring your shorts and running shoes with you to your appointment with us!
The most effective way to address the underlying biomechanical anomaly (the over-pronation) is due to a combination of custom corrective orthotics and strengthening your hip and glute muscles (such as side stepping, squats and stretching your hip flexors).
A period of rest also if the pain is moderate or severe is also advisable – better to have a relatively short time off running now than trying to ‘run through’ the injury, which will ultimately only result in enforced, longer time off later. Even if the pain is only mild, reduce your running program, ice post-run and of course go straight to your Podiatrist.
But the correct orthotic is key! When you run, every step magnifies your biomechanical disadvantage. You must also be very sure to see only a qualified health professional, such as a Podiatrist, to carry out a detailed lower limb biomechanical assessment (find out more about that here), and to make your own specific custom running orthotics, if advised, and carry out reviews thereafter to monitor your recovery. Off-the-shelf insoles can sometimes not correct the over-pronation at all (and definitely not precisely address your specific degree of over-pronation), or actually over-correct and give you a ‘new’ problem. Your Podiatrist will assess your gait in motion (not just static load bearing on a foot plate), analyse your hips, legs, ankles and feet, running style, running shoes (and discuss the best running shoes for you) and so on to provide a comprehensive understanding, diagnosis and treatment plan to get you back on the road.
The good news is runner’s knee pain is easy to get under control, as we see and treat this issue almost every single day. It’s just a case of wearing your custom running orthotics and doing a few strengthening and stretching exercises!
Contact Dubai Podiatry Centre on 04 3435390 for a biomechanical assessment if you’re suffering from any form of knee, hip or ankle pain, or even just for a general runner’s MOT!
Walking is a great way to not just get from A to B, but to burn calories, improve heart health and if you’re one of our orthotics patients, to get your muscles engaged and working with the orthotic, toning and tightening your foot.
How much should I walk daily?
Most of us walk 3,000 – 4,000 steps every day. In hot climates such as Dubai, the high temperatures of summer can mean we walk less than that – parking our cars closer to the mall entrance and staying inside in air conditioned homes and offices.
Increasing the amount you walk to 10,000 steps a day gives you a specific daily goal to aim for and is an easy, free way to increase your activity levels and overall health, including heart heath*. As a guideline, adults are advised to exercise for 150 minutes per week. The good news is that if you’re walking 10,000 steps per day, you will probably exceed this. 10,000 steps is about 5 miles / 8 km per day. This is about one and a half laps of Yas Marina Circuit in Abu Dhabi (5.5km lap distance).
An easy way to monitor your daily steps is by clipping a pedometer onto your waistband. Smartphones such as iPhones also have a useful Health App built in that counts your steps. Try searching the App Store too for free step counting / health Apps.
Benefits of Walking
Michelle Champlin, Chief Podiatrist of Dubai Podiatry Centre, recommends daily walking as a great source of improving overall fitness and health for all her patients, and is especially important for her diabetic patients. She also sees much faster improvements in her custom orthotic patients who walk or jog frequently, as engaging the muscles of the foot (and leg) on the orthotic (by walking or jogging) forces these foot muscles to work harder, tighten, tone and lift the arches of the feet, pulling foot posture back into it’s correct alignment much faster than someone who is not physically as active on their feet.
Michelle says “The diabetic patients I see who incorporate an evening brisk walk into their daily routine, and make little changes such as parking their car further from the mall or their work entrance, taking the stairs at work instead of the elevator, tend to be more in control of their diabetes, maintain healthy weights and ultimately show less complications in the long term – generally leading long, happy and healthy lives, by staying in control of their diet and exercise.”
The average 45 year old, weighing 70kg will burn 400 calories walking briskly for 10,000 steps. Combined with a healthy diet, walking is a great, freely available way for most people to stay healthy – it doesn’t require fancy exercise or gym equipment or spending money on anything except your sports shoes.
Other than the benefits to your overall health, walking is a great way to spend time together as a family with the kids, to get back into shape after having a baby and to see the sights of the UAE that would otherwise pass you by in a car.
It’s a great way for diabetics to exercise (talk over your exercise plan with your GP) – reducing stress hormones, burning calories and helping blood circulation.
What do I need to get started?
It’s easy! All you need is comfortable, loose clothing and a good, comfortable pair of sports shoes (check out our helpful sports footwear advice here) and socks (and a hat / sun protection If outdoors during the day). Bring a bottle of water to sip from too to prevent dehydration on longer walks.
Some walking ideas in the UAE
We are spoilt for choice for walks both indoors and outdoors throughout the UAE. Mall of the Emirates in Dubai, for example, has a walking group every weekday morning, Sunday to Thursday at 8.30am. You could also enjoy the scenery and sights outdoors whilst you walk – plan a route say through historic Bur Dubai, starting at Herib Bin Harib Mosque and taking a tour creekside, stopping at the Heritage and Diving Village, Al Shindagha Square Fort, the Al Fahidi Fort Museum and the Gold Souk.
For the more adventurous, plan day excursions around the UAE to other Emirates. There are plenty of options for keeping on the flat, avoiding more strenuous uphill / downhill terrain. There’s certainly no need to launch yourself up the Stairway to Heaven in Ras Al Khaimah or Wadi Bih, and most definitely not without lots of prior safety preparation, kit and appropriate fitness level.
There is also the fabulous 5 metre wide walking track of the newly developed Jumeirah Corniche project, some 14km long running from Dubai Marine Beach Resort up to the Burj Al Arab. Family friendly, with loads of facilities and stops along the way.
Even at the height of summer, try for a walk either early in the morning or later in the evening when the temperature drops. So many of Dubai’s municipal parks have lovely walks and shock absorbing tracks, from Mushrif Park, Creekside Park to even our own little Satwa Park behind our building (Saeed Tower 2 on Sheikh Zayed Road). Look out for ladies days too for women only days.
What if I feel pain in my feet or legs?
If you are worried about your joints or overall health, go to see your GP for a check-up before starting any new fitness regime.
Build up to 10,000 daily steps gradually – don’t throw yourself into achieving this goal straight away as you could end up with blisters (find out about preventing and treating blisters here), joint or muscle pain or even a sprain if you twist your ankle.
If you experience any pain in your feet or legs, do discuss this with your Podiatrist. Walking for longer can show up any previously unnoticed issues, such as a leg length difference, over-pronation (ankles rolling in), supination (rolling out), or even a stress metatarsal fracture if you’re not wearing appropriate footwear for walking.
Here at Dubai Podiatry Centre, we can identify the reason for your foot, leg or hip pain and provide the right treatment so that you can get back out enjoying your walks – whether you might require custom orthotics to correct a biomechanical issue, expert footwear advice or treating a painful corn or verruca.
Contact Dubai Podiatry Centre on 04 3435390 if you do notice any aches or pains. Don’t let injury stand in your way from getting out and about. Happy walking!
* Source: NHS (UK)