Sesamoid Injuries Explained

Our expert podiatrists know a thing or two when it comes to feet related injuries. Resident Sports & Spinal podiatrist, Dylan McDonald has helped define  sesamoid injuries, how they occur, the risk factors involved and the available treatment options.

Sesamoids, What are They?

The 1st metatarsophalangeal (MP) joint in the forefoot consists of 4 bones;

The proximal phalanx of the hallux,

The 1st metatarsal and,

Two sesamoid bones.


Sesamoid bones play an important role in the function of the big toe. Similarly, like that of the patella in the knee. Located within the flexor hallucis brevis tendons, the sesamoids:

  • Functionally lengthen the 1st metatarsal
  • Protect the flexor hallucis longus tendon
  • Assist in weight transfer from the lateral to medial aspect of the forefoot

Risk Factors & Symptoms

Injuries to the sesamoids may be caused by landing after a jump, sprinting or dancing (activities that increased forefoot pressure) or following traumatic dorsiflexion of the big toe.

Symptoms often present as localised pain to the plantar 1st MP joint with weight-bearing through the forefoot, worse with sports involving higher forefoot loading and change of direction (i.e. basketball or tennis) or stair climbing.

The athlete may attempt to avoid painful toe-off through the 1st MP joint by an altered walking pattern. Examination of the foot reveals pain and tenderness of one or both of the sesamoids, often accompanied by swelling, warmth and redness. Moving the 1st MP joint against resistance is often painful, restricted and/or weak.

The larger, medial sesamoid (77%) is more frequently injured compared to the lateral sesamoid (23%), due to the comparatively increased weight-bearing forces it becomes exposed to.

Forefoot pronation and progressive hallux valgus can contribute to this presentation and can influence the smooth gliding of the sesamoid bones beneath the 1st MP joint.

Other Risk Factors Include:

  • Repetitive trauma
  • Mechanical overload with pes cavus foot type
  • Significant plantarflexed 1st ray
  • Ankle equinus5

In conjunction with physical examination, further radiology investigation is required to examine and diagnose the precise pathology that presents with sesamoid pain. X-Rays with a special view of the sesamoids is frequently used first, following by an MRI or Bone Scan.

Treatment Options

A goal of treatment is to reduce direct pressure to the sesamoid bones, allowing time and capacity to heal. Load and physical activity changes, icing and pain-relief & anti-inflammatory medication is used initially to manage pain, in addition to accommodative padding within footwear.

Foot orthoses, with this prescribed feature, can address the biomechanics and reduce load where needed. A gradual return to full-weight bearing and sporting activity can be achieved with footwear changes (stiff-soled or curve forefoot sections), re-introducing controlled loading through the 1st MP joint.


Written By Podiatrist, Dylan McDonald

Dylan graduated from the Queensland University of Technology as a Podiatrist, following earlier studies in Exercise and Nutrition Science (Hons.) at the University of Queensland. He continually expands on his knowledge and skills to keep up-to-date with the developing science behind lower limb conditions and injuries.

Whilst Dylan has a special interest in sports and biomechanical podiatry (including paediatric patients), he has experience treating all aspects of general lower limb and foot care. Dylan utilises biomechanical assessments, gait/movement analysis, orthotic therapy, footwear assessment and recommendations, dry needling and general/diabetic screenings to get the best outcomes for his clients. He has a unique skillset in foot mobilisation and manipulation which has formed part of his continuing clinical expertise.

He has a unique skillset in foot mobilisation and manipulation which has formed part of his continuing clinical expertise.

Dylan has been involved in numerous sports as a junior athlete, particularly in AFL where he has previously held roles as a strength and conditioning coach and sports trainer (current) with the Queensland Junior Talent programs. In his spare time, Dylan enjoys travelling, live music and working on his handicap out on the golf course.

Dylan is available for Podiatry appointments at our St LuciaWoolloongabba and Springfield locations.

3 Reasons To Track Your Activity

Sports & Spinal podiatrist, Blake Withers sat down with us and filled us in on his top 3 reasons why runners, athletes or casual exercisers should track their activity. Tracking involves consistently recording your activity which will explain things like the frequency, intensity and so forth.


“It’s important even if you’re not an elite runner or gym goer but someone who likes to train 2/3 times a week to track your activity.” ⁠

- Blake Withers, Sports and Spinal Podiatrist


Reason 1: Tracking is very important when discussing the prediction of an injury

For example, if you track consistently over a 3-month period and notice a sore knee/foot or hip, you can reflect on your last 3 months and it may give a clue as to why your injury has occurred. There may have been a 2-week period where you did not do much activity, then after that you continued to do what you have always done. The body and soft tissue were not ready for the sudden return.

A recent study from Germany concluded that even 2 weeks of activity is enough for the tissues within the body to reduce in tolerance. If we add this to the stress of life, some shorter nights of sleep, we can see how an injury can occur. So, by tracking, it makes it a lot easier to identify, reflect and make the appropriate changes.

Reason 2: Your therapist will thank you!

If we can pull your data up on a phone/watch or read what you have written, we can get a better understanding of the load you have subjected your body to. We can also see if there has been a recent spike and as well as a thousand of other things that may be present. This information makes it much easier for clinicians to construct and understand your management plan.

For example, if we know you run 3 clicks every Monday, Tuesday and Wednesday around the same track which has some hills (which we can see on most tracking apps) we can modify that very easily during your activity.

We can look at the graph, identify some areas to change and modify (plus we know the data is 100% correct) and start our management plan. Accompanying this with strength and conditioning and you can see how the plan can start to come to light.

Reason 3: Motivation and planning your own training are made easier

If you know exactly how much activity you are doing week to week or even month to month it makes it easier for you to know how much you can increase or decrease or when you may need to have some time off. Plus, it’s always motivating and fun to look back and see how you are going with your training. An example I use is myself – recently coming back from a from an overuse foot injury I am recording each run and when I felt any discomfort (say 2km into a 3km run), the week after I noticed I could then run 3km before I felt anything.

Looking back and seeing my progression showed two things:

  • I was going in the right direction with my return to my running program.
  • I can now use that as a baseline for my next run.

Quick Tip!

I always recommend Strava! It is a free, easy to use app that works well with all phones. Another great feature is putting your shoes in as the equipment you use – that way you can see the Km’s you have done in them. General rule of around 300-500km per shoe.

Strava is Swedish for “strive,” which epitomizes our attitude and ambition: We’re a passionate and committed team, unified by our mission to build the most engaged community of athletes in the world.


Written By, Blake Withers

Blake graduated with a Bachelor of Podiatry from the University of Newcastle. He has always held a deep interest in health, fitness and the human body leading him towards his chosen profession of podiatry. He continually expands his knowledge and skills to keep up to date with the latest science behind lower limb conditions and injuries.

Blake enjoys all aspects of podiatric care but holds a special interest in sports and biomechanical podiatry (including paediatric patients). The most important thing for Blake is helping his patients achieve their goals.

In his spare time, Blake enjoys the outdoors and many sports including Rugby League, surfing, running and CrossFit.

Blake is available for Podiatry appointments at our Sippy DownsMaroochydore and Nambour locations.

Men's Health & Diet: Tips from a Dietician

The proportion of males meeting the dietary guideline for daily vegetable intake (4.1%) is less than half the proportion for females (10.9%). Our resident Dietician, Samantha Kiorgaard explains how men can easily incorporate a greater variety of fruit and vegetables into their diets.

It is well known that men seek help and utilize health services far less compared to women. There is often a stigma around health and diet for men, due to social constructs regarding “masculine” behaviors and as a result, can act as a barrier to men taking control of their diet or seeking support.

This is an important factor considering that Australian men die from preventable lifestyle diseases more often than women. But there is good news as diet is the most modifiable risk factor that men can improve to have a positive impact on their health.

Men, start living your best life now! You can begin to make a difference as soon as your next meal today. Increasing your vegetable intake contributes towards optimal health, improved quality of life, and reduces your risk of developing preventable chronic lifestyle diseases such as cardiovascular disease & type 2 diabetes.

What is the daily recommendation?

  • 5 serves per day.

What is a serve?

  • ½ cup cooked green/orange veg (e.g. broccoli, green beans, carrots, pumpkin).
  • 1 cup green leafy/salad veg.
  • 1 tomato.
  • ½ cup of corn.
  • Fist-sized potato.
  • ½ cup cooked/canned legumes (e.g. lentils, chickpeas, kidney beans).

What are some ways to increase vegetable intake?

  • Bulk out sandwiches/rolls with more salad veg, choose ones that you enjoy.
  • Opt for avocado instead of butter.
  • Add ½ cup veg (mushroom, tomato, spinach) to an omelet for breakfast
  • Jazz up your toast with avocado, sliced tomato, mushrooms, or baked beans.
  • Grate vegetables and add canned lentils into meals like spaghetti bolognese or lasagna. Not only does this increase vegetable intake, but it also stretches your meals further saving you $$$ and providing you with leftovers for lunch the next day!
  • If you’re pressed for time, microwaveable vegetables are really convenient and just as nutritious as their fresh equivalent.
  • Aim to fill ½ your plate with vegetables at mealtimes
  • Make them tasty! – sautee in olive oil/sesame oil with garlic, drizzle in lemon and pepper, sprinkle with low-fat cheese, roast in the oven, or cook on the BBQ to add amazing flavor!
@therealgirldietician provides simple meal ideas to help you get your 5 daily serves of vegetables.

Making these small changes to your diet can dramatically improve your health and wellbeing. If you need more assistance in making these changes and sticking to them, contact our Dieticians and see how they can help you!

Written by Samantha Kiorgaard

Samantha studied a Bachelor of Dietetics at the University of the Sunshine Coast and is an Accredited Practicing Dietitian. Samantha provides a warm and understanding environment in which she supports clients on their journey to improved wellbeing and quality of life. With her knowledge of food and medical nutrition therapy, she encourages sustainable eating behaviors and provides dietary advice that is guided by a client-centered approach, tailoring to the individual needs and unique background of each person. Samantha believes that food doesn’t have to be complicated in order to lead a healthy lifestyle and is meant to be enjoyed. Samantha has special interests in weight management (including the Health At Every Size approach), chronic disease management, gastrointestinal issues, and elderly nutrition.

Samantha is available for Dietitian appointments at ChermsideNorth Lakes, and Redcliffe.

Exercise Physiologists: A Day in The Life

Exercise physiologists can sometimes be confused with personal trainers, but they are very different professions! We had one of our resident Sports and Spinal exercise physiologists, Lauren Sexton explain what a day in the life of an EP entails.

EPs: What Are They?

Exercise Physiologists (EPs) are experts in delivering exercise and lifestyle modification programs that help to improve people's health. For these guys, exercise is medicine! ⁠

EPs are commonly confused with personal trainers but there are some key differences: ⁠

👉 They are university qualified. ⁠

👉 They are subject to strict accreditation requirements. ⁠

👉 They know how to set goals and maintain motivation. ⁠

👉 They can treat and work with all types of people. ⁠

👉 They are eligible to register with Medicare Australia, the Department of Veterans’ Affairs, and WorkCover, and are recognized by most private health insurers. ⁠


A Day In The Life As An EP

“Each morning my day starts with a 10-minute cycle to work. This is my time in the morning to bring my focus to the day ahead."

"I have always been an early riser, so my 6.30 am Pilates class is the perfect way to set up the day. I love how different the dynamics are in my group and it is always good to share a laugh with my clients.”

“As an EP, each day/client is completely different. Although I have a special interest in musculoskeletal rehabilitation and high-performance training, I see a variety of conditions include Type II Diabetes, neurological conditions, and mental illness to name a few."

"I complete different classes including Pilates, gym strength and conditioning, and hydrotherapy.”

“I love watching my patients achieve their goals, return to work, and resume their hobbies and interests they were unable to engage in preinjury/condition."

My day is also broken up with seeing our referring GP's/specialists to discuss the benefits of exercise and educating them on why their patients should see an Exercise Physiologist.”

“Once my day has finished, I finish with a ride home and engage in my favorite exercise of all, walking my 7-year-old Kelpie with my partner.”


Thank you to Lauren for taking the time to sit down with us to explain a day in life as an EP!


Written by Exercise Physiologists, Lauren Sexton

Lauren graduated from the University of The Sunshine Coast completing a Bachelor of Clinical Exercise Science. Predominately working in private practice since graduating, Lauren has developed a clinical interest in geriatrics, weight loss/chronic disease management, and injury prevention/rehabilitation.

As well as working in clinical settings, Lauren has also had experience in education (Certificate III and IV in fitness), clinical Pilates, sports performance enhancement (soccer), and sports training.

Lauren is driven by patients achieving their personal goals, returning to enjoyable activities, and modifying the risk of morbidity to lead a healthier and happier lifestyle.

Lauren is available for Exercise Physiology appointments at our Woolloongabba location.

Weight Management-How To Have The Conversation

Having the conversation around weight management can be challenging to navigate. It will always come from a place of care and concern but trying to convey this a in a way that doesn't offend or upset the patient can be difficult. Sports and Spinal resident Exercise Physiologists, Lauren Sexton has provided some helpful tips on how best a clinician can bring up the conversation of weight management.

Acknowledge Reason For Appointment

  • Address main health concern first.
  • Approach conversation with respect.
  • Use active listening for the first 2 minutes and allow patient to discuss their health.
  • 5A approach- Ask, Assess, Advice, Agree, Assist.
The 5 A's for approaching weight management.

Questions To Ask

  • How is your weight affecting your life?
  • How have you tried to lose weight?
  • What do you think are the reasons for your weight gain?
  • History taking; evaluate diet, exercise, and sleeping patterns.
  • Insight of previous diets, medication, and exercise.
  • Don't prescribe the same thing if it wasn't effective.
  • Explore patients understanding of their health and provide education.

How To Address Time Constraints

  • Establish a relationship with patient and ensure they feel heard and listened to.
  • If patients feel judged or your bias, they are unlikely to return.
  • Give a handout/complete homework such as a food/sleep/exercise diary.
  • Follow up in 1-2 weeks time.

How To Ensure Patient Engagement

  • Acknowledge weight gain is a chronic and relapsing condition.
  • Talk about realistic goals and link to previous weight loss:
  • How much did you lose?
  • How long did it take you to lose?
  • What were the roadblocks that resulted in regaining weight?
  • Acknowledge road blocks in initial stage.
  • Develop strategies to address road blocks.

Written By, Lauren Sexton

Our Dietitians and Exercise Physiologist's are trained in motivational interviewing techniques to assist patients into the action phase of weight loss. Obesity is a chronic and relapsing condition and requires a wide network of practitioners to assist in preventing chronic disease and treating co-morbidities.

Lauren is available for Exercise Physiology appointments at our Woolloongabba location.

Back 2 School Podiatry: Everything You Need to Know


Did you know, kids walk around 2000km in school shoes each year!!

The fact is that most of this walking is done on hard surfaces which is another reason why it is so important that kids are wearing the correct school shoes.

To help ensure that your kids are wearing the best and most appropriate shoes, Sports & Spinal are offering a Back 2 School shoe review for $65! See below for more details.

Back 2 School shoe review includes:

Foot assessment.

Walking and running assessment.

Assessment of last year’s footwear.

Recommendations for best school shoes including sports shoes.


During the first 15 years of your children’s lives, their feet are continually growing, and external forces such as footwear pressure have the potential to contribute to joint, soft tissue, skin, and nail conditions. It is essential that when buying shoes for our children, we look for shoes that will accommodate your child’s growth as well as protect them from the hard, non-forgiving surfaces they spend all day on.

Sports & Spinal Podiatry understand that the back-to-school period is a busy and sometimes a stressful time, so to help you out we have come up with some useful tips to make selecting your children’s school shoes a little easier:

Fit your children’s shoes properly

A thumb width between the end of the longest toe and shoe, whilst standing is an excellent general length rule to use, this allows enough room for growth without slippage at the heel and too much forefoot movement within the shoes. When testing for width at the toe box, you should not be able to pinch any excessive fabric nor should the forefoot bulge on either side. Even width spacing between opposing eyelets is a good indication the shoe has adequate width through the midfoot.

Ensure the shoe cannot bend in the middle (while testing holding in your hands)

This helps protect the bones, joints, ligaments, muscles, and tendons of the feet by providing resistance to bending and torsion forces.

Look for a cushioned midsole

There are traditional school shoes now that have good shock-absorbing EVA soles very similar to sports shoes. Avoid thin-soled, casual school shoes like ,Converse All Stars' as these offer no protection from hard walking and running surfaces. Being able to wear a sports/running shoe to school is the best-case scenario.

Elevated Heel (10mm)

This helps to de-load the muscles and tendons that cross the ankle into the foot. Flat shoes increase forces on these structures and may contribute to an overuse injury.


The Back 2 School offer is available for all school aged children and runs until the end of January 2021. Simply mention this promo when you book your next appointment with the Sports & Spinal podiatry team to receive the offer.

We would love to take good care of your family and their feet!

Surviving Christmas With Mindset

The silly season is well and truly in swing with most Australian’s relaxing their existing ‘food rules’ to indulge in the annual event. From Christmas parties to family and friend catch ups, most will see an increase in their food and beverage intake. Unfortunately, we also see an increase in concern about weight gain, loss of ‘healthy habits’ and ‘falling off the wagon’.

Guilt, disappointment and a sense of failure are common feelings after the festive period, with a 2019 survey showing that 29% of Australian’s made a 2019 new year’s resolution to improve their fitness and lose weight.

So how do you strike the balance between enjoying this festive period and keeping on track with your health goals? The answer is mindset.


Eat Intuitively & Be Present

Intuitive or Mindful eating is based on paying more attention to the experience of eating. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. Begin by giving gratitude and reflection to where the food comes from. Take a moment to appreciate the paddock to plate journey (harvest, purchase, preparation). Employ all your senses (look, smell, taste, feel) and how this changes as you chew your foods. Eat slowly with your companions by placing utensils down between bites. For most of us, it’s unrealistic to think we can be mindful for every bite or even for every meal we eat. Instead think of mindful eating like exercise: every little bit counts.

Get In Touch With Your Body's Hunger & Fullness Levels

One way the diet culture hooks you in is by selling you the notion that if left to your own devices, you would not be able to manage your own eating. In reality, given you have access to adequate amounts and a good variety of foods, you already have these skills. Firstly you need to consume a nourishing snack or meal regular (this will vary from person to person, but a guideline is every 3-4 hours). Check in with your hunger at various times and rate it on a scale of 1-10. A great time to eat is a level 3-4 (hungry, stomach growing, needs energy – stomach feels slightly empty “I could eat”. Hunger can also present as fatigue, anxiety, shakiness, headaches, etc. Reduced desire to eat, not thinking about food, or feeling more energized can be a sign of fullness.

Do Not Restrict Your Food

The diet cycle is a trap many people are caught in after the festive period. The diet cycle looks like this. Food is restricted for weight management. Feelings of deprivation arise with an increasing desire for the foods being avoided. Temptation is given into and a binge occurs, followed by a short period of feeling better. This is then followed by guilt, failure &/or anger because of ‘low willpower’. Restriction begins again and the cycle repeats. Avoid labelling food as ‘good’ or ‘bad’. All foods can be consumed in moderation without compromising health goals.

Keep Active, But Don't Compensate

55% of Australian’s do not meet the physical activity guidelines. Whilst this is a good reminder to be active over the festive period, avoid using exercise as a method to make up for having eaten and consumed calories. This compensatory behavior mindset contributes to the diet culture reinforcing that people should have the willpower to avoid foods that are more indulgent.

Respect Your Body

Take a moment to think about the daily functions your body completes and appreciate it. Thank your legs for your movement, your heart for oxygenating your entire body or your mind for being kind and non-judgmental. Take the focus away from your body as an object of judgment and appreciate it for what it does.

Save Your Money

A national survey found that 46% of Australian’s actively tried to lose weight last year.  Of these, 47% paid for a specific diet, weight loss program or diet products. The greatest success for weight loss is seen with ongoing dietary counselling and support. Studies showing different diet types (e.g. 5:2 or reduced energy diets), show that weight loss slows once dietitian follow ups stop regardless of the diet undertaken. Avoid fad dieting and see a registered Dietitian.


Written By Dietician, Ricki-Lee Driver

Ricki-lee is passionate about supporting and empowering clients to achieve their health-related goals. Since graduating with an Honors in Nutrition and Dietetics from the University of the Sunshine Coast, Ricki-lee has obtained experience across a variety of sectors including private hospitals, aged care facilities, private practice, and specialist teams. Ricki-lee applies a patient-centered approach to enable clients to overcome health barriers and facilitate diet and lifestyle independence.  Ricki-lee has special interests in adult and childhood obesity, bariatrics and disability.

Outside of work, Ricki-lee enjoys rock climbing, spending time with family and friends and experimenting in the kitchen.

Ricki-Lee is available for Dietitian appointments at our BuderimNambourMaroochydore and Coolum locations. Book Now

Christmas Treat Recipes

The silly season is well and truly in full swing! It is a time where we catch-up with friends and family and a time where we tend to eat and drink more than what we usually would. Our expert dieticians have provided us with some Christmas classics that leave out the nasties but are full in flavor!

High Fiber Rum balls

🎄 1 can black beans, rinsed.
🎄 1/4 cup natural peanut butter.
🎄 2 tbsp cocoa (additional for dusting optional).
🎄 4 tbsp rum.
🎄 1 tsp vanilla essence.
🎄 6 dates.
🎄 2 tbsp maple syrup.
🎄 2 tbsp flour.
🎄 2 tbsp almond meal.
🎄 Desiccated coconut for dusting (optional).

1. Soak dates in boiling water for 10 minutes. Drain fluid.
2. Combine all ingredients into a blender and blend until smooth.
3. Roll dough into small balls and coat in coconut, extra cocoa, or as is.
4. Refrigerate for 20minutes before serving.

Healthy Christmas Tree Cupcakes

⛄ 1 tin butter beans, rinsed, and purées.
⛄ 6 eggs.
⛄ 1/2 cup sugar (or sweetener).
⛄ 1 tsp vanilla essence.
⛄ 1/3 cup flour.
⛄ 1 scoop vanilla protein powder.
⛄ 1/3 cup butter (or coconut oil).
⛄ 2 tbsp Greek yogurt.
⛄ 1 tsp baking soda.


1. Preheat oven to 180 degrees.
2. Beat the eggs, bean purée, sugar, yogurt, and vanilla essence until combined.
3. In a separate bowl, combine flour, baking Sosa, protein powder. Add butter and combine.
4. Combine dry mixture with the egg mixture until smooth.
5. Spoon into cupcake paper and bake for 15-20minutes using a fan-forced oven until lightly browned.
6. Transfer to a cooling tray.
7. Ice with preferred topping (we used buttercream) once fully cooled. Swirl icing to represent a tree and sprinkle.

Christmas Pavlova


🍰 150ml egg whites (approximately 4 eggs)

🍰 1 cup caster sugar

🍰 1 teaspoon white vinegar

🍰 400g reduced-fat Greek yogurt

🍰 300g strawberries, diced

🍰 300g blueberries


1. Place the egg whites in the bowl of an electric mixer and whisk on high speed until stiff peaks form. Gradually add the sugar, 1 tablespoon at a time, waiting 30 seconds between each tablespoon. Whisk for 6 minutes or until stiff and glossy.

2. Scrape the sides of the electric mixer, add the vinegar and whisk for 2 minutes or until glossy and combined.

3. Spoon 6 rounds onto the baking tray. Reduce the oven temperature to 120°C and bake for 30 minutes or until crisp to touch.

4. Cool in the oven for 1 hour.

5. Top meringues with yogurt and fresh berries.

Healthy Gingerbread Cookies


🎅1 1/2 cups wholemeal spelt flour (or GF flour, or buckwheat flour for low fodmap) plus 1/4 cup extra

🎅 1/4 cup maple syrup

🎅 2 tsp ground ginger

🎅 2 tsp ground cinnamon

🎅 1/4 tsp ground cloves

🎅1/4 tsp bicarb soda

🎅 1/4 cup extra virgin olive oil

🎅 2 tbsp milk (any type)


1. Preheat oven to 150C.
2. In a large bowl, mix together the 1 1/2 cups flour, ginger, cinnamon, cloves, and bicarb soda.
3. Form a well in the center of the flour mixture and pour in the oil, maple syrup, and milk. Mix to combine.
4. If the mixture is sticky, add the extra 1/4 cup of flour. Or just sprinkle some on the bench.

5. With a rolling pin, roll the dough flat. Roughly 0.5cm thick.
6. Cut the dough out with cookie cutters and lay the biscuits on a lined baking tray.
7. Form a ball with the left-over dough and repeat steps 4-5 for the remaining dough.
8. Bake for 10-13 minutes until golden and then decorate however you wish!

Makes 18 biscuits: Gluten Free, Dairy Free, Low fodmap, Vegan

Nutritional information per biscuit: Cal: 86 Fat: 3.5g Carbs: 11.6g Protein: 1.8g


Thank you to our amazing dieticians for providing these amazing recipes! Sports and Spinal have an amazing team of dieticians located across all of our clinics.

From the entire Sports and Spinal team, we wish you all a very Merry Christmas and a Happy New Year. Remember to check out your closest clinics' Christmas opening hours, as each clinic will vary over the holiday period.


What's Your Why? Advice From Our Expert Exercise Physiologist

What's your why? It seems like a simple question but when it comes to our exercise routines and diets it can be harder to answer than first thought. Our resident Exercise Physiologist, Sophie Lewis explains the importance of exercise and diet and how an exercise plan is one of the best ways to stay on track and achieve your goals!

The Importance of Exercise and Diet

Every year, over 2.3 million Australians aged 15 years and over “go on a diet” to help lose weight - most of these Australians are women. Unfortunately, women are also more likely than men to have higher rates of body dissatisfaction, poor body image, disordered eating, and weight-related depression and anxiety.

We have become a society obsessed with losing weight through extreme measures such as fad diets, and "magic pills". These measures can be why most weight loss efforts fail long-term. Regular physical activity is important for the prevention of chronic diseases like cancer and diabetes; and assists with the management of anxiety and depression.

It's All About Mindset

Your mindset towards exercise or physical activity is a great determinant of your success (or failure) with weight loss. If you see exercise as a chore, then it's likely you’ll make excuses to get out of it. Rather than feeling confined to traditional forms of exercise, get creative! Dancing, gardening, horse riding, or stand-up paddle-boarding all require physical exertion and can be a lot of fun.

Another way to improve your opinion towards exercise can be focusing on the short and long-term benefits; increased moods, confidence, energy, strength, as well as lowering your risk for chronic diseases, improving sleep quality, and setting a good example for your friends and family.

If you’re still finding it difficult to start a new exercise plan, here are Sophie's top 10 tips for some extra help!


1. Ask yourself why.
Why is losing weight important to you? Is it to have more energy to play with your kids, look amazing at a special event, or climb stairs without getting puffed? Finding you're why will enable you to stick to your plan when the going gets tough.

2. Set small incremental goals.  

It's easy to get overwhelmed, so break down your goal into small achievements – remember the recommended weight loss is 0.5-1kg per week.

3. Track your progress.

It's not all about the scales - take body measurements, photos, and perform a fitness test.

4. Keep a diary
Many studies have shown that increased awareness from tracking food and exercise throughout the day resulted in greater and more sustainable weight loss

5. Recruit friends and family

Exercise can be tough, but when you do it with other people it has been shown to increase adherence. Our group classes are a great example of this.

6. Use incentives 

Rewarding yourself for milestones can help with a long-term commitment. Book a massage, buy new exercise gear, or treat yourself to a weekend away.

7. Progress, not perfection
Focus on the small wins and positive changes you’ve made so far; did you cut out your soft drink habit? Did you take the stairs rather than the lift?

8. Plan for failure
Life happens, but you can be prepared. Put out your gym clothes the night before, pre-pack healthy lunches, and schedule in exercise time so you can prioritize it.

9. Action, action, action!   

Any type of physical activity will help get you to your goal. Make sure you get up every 1-2 hours and walk around for 5 minutes, take the stairs, park further away, or set a goal of doing 100 squats off your chair.

10. Seek out the professionals for help
Speak to an Accredited Exercise Physiologist on how to kick start your exercise goals. Not only can they provide motivation but they are the experts of exercise and can tailor a plan specific to your body.

It's important to understand that everyone's exercise and diet needs are different and they generally change as our lifestyles change. If you need more help and guidance in this area, contact our amazing exercise physiologist to see how they can help you.




Written by Exercise Physiologist, Sophie Lewis

Sophie is passionate about all things Women's Health! This includes Pre- and Post-natal exercise, as well as specific exercise prescription for Osteoporosis, Menopause, and Pelvic Health. Sophie strives to be a positive role model and believes that exercise has the potential to improve all aspects of health including physical, mental, and social health. Sophie will help you achieve your goals with an individualized treatment plan and exercise prescription. She believes that exercise should be a fun and enjoyable part of everyday life so she will take time to educate you on the multiple benefits of a sustainable healthy lifestyle.

Sophie is available for Exercise Physiology appointments at our Maroochydore and Coolum locations.

Advice From A Podiatrist: Foot Orthoses and Soft-Tissue Injuries

Foot Orthoses, otherwise known as orthotics, are specially designed shoe inserts that support the feet and improve posture. Our resident Podiatrist, Aleks Baruksopulo has explained the in's and out's of foot orthoses and how they can help manage soft-tissue injuries. 

Foot Orthoses

All types of foot orthoses are attempting to change the distribution and timing of forces acting under the foot. This is to help reduce the load on affected soft tissue. To be successful, they need to reduce tissue load to a level where tissue repair can occur. In conjunction with other factors including strength, conditioning, load modification, and footwear management a rehabilitation goal can be better achieved.

The exact mechanism of how foot orthoses provide an effect under the foot is unknown. Popular models need further research and validation. Simply however, the fundamental mechanical function of foot orthoses is their influence of reaction forces at the foot-orthosis interface.

Foot orthoses do not re-align the skeleton or attempt to make your feet perfectly straight while standing or moving. However, they have been shown to alter movement, as well as the forces acting on and within different parts of the foot and lower leg during walking and running.

Soft-tissue injuries involve the muscles, tendons, or ligaments of various areas of the body. Common soft tissue injuries include Contusions (bruises), Sprains, Tendonitis, Bursitis, Stress injuries, Strains.

Custom Versus Non-Custom

The use of custom versus non-custom foot orthoses in treating foot and lower limb conditions is a hotly debated topic. This is mainly due to a lack of strong evidence that one is better than the other in helping to treat certain conditions.

One argument for little or no difference between using custom or non-custom foot orthoses is that custom foot orthoses used in some studies still need to be standardized between participants. Particularly, in terms of types of materials and features providing support.

So, Are These Truly Customised?

There are various custom design features that individual podiatrists consider when treating patients. However, this issue is further complicated by the fact there are no clearly defined evidence-based prescribing guidelines for custom foot orthoses.

If you lined up 10 podiatrists and asked them to prescribe custom foot orthoses to help the same injured individual, they could all come up with something very different.

When deciding between custom and non-custom foot orthoses to treat a patient, a Podiatrist should make a decision based on whether or not a non-custom foot orthosis has features that can elicit the desired de-loading of the affected soft-tissue injury. If they can, then the expense of custom foot orthoses can be avoided.

This is considered to be the ideal situation, especially in cases of no long-term history or recurrences of a pathology. If you are experiencing foot pain or have a soft-tissue injury, contact our podiatrist to discuss how they can help you.


Written by Podiatrist Aleks Baruksopulo

Experienced Podiatrist with a special interest in Sports and Running Injuries. A business owner with a demonstrated history of working in the health, wellness and fitness industry. Skilled in Sports Podiatry, Running Analysis, Biomechanics, and treatment of foot, ankle, and lower limb sports and running injuries. He has a Bachelor of Health Science, Podiatry from the Queensland University of Technology, and a Bachelor of Science from the University of Queensland.

Aleks is available for Podiatry appointments at our Robina & Broadbeach locations.