Do you have weak ankles or often find your legs and ankles feel tired at the end of the day? Wake up in the morning with stiff  ankles?

Weak ankles occur when there is instability of the muscles and tendons in the foot. This often leads our feet to become weak and tired at the end of the day!

Sprained and rolled ankles are another indicator of a lack of strength and instability in your ankles.

Our Podiatrist Monique takes us through what actions can be taken to overcome weakness in ankles, follow the link: https://www.wellheeledpodiatry.com.au/weak-ankles-help

Click here for more information about Monique 

Is your work space a Positive space that enables you to preform at your best or do you dread going to work and being at your desk? Having a Positive work space not only decreases the pressure on your body but can also lead to improved output. But what is a positive work space I hear you ask?

1. Posture whether sitting or standing our desk space needs to be comfortable and supportive to be at.
2. Your monitor needs to be close enough that you can comfortable read and slightly tilted upwards
3. Your monitor should be at a height so that when you are looking straight forwards you are looking at the top 1/3 of the screen
4. Your shoulders should be relaxed with your arms comfortable sitting on the arm rests of the chair (if your chair doesn’t have arm rests resting your forearms on the desk at around belly button height)
5. Lumbar support, having lumbar support encourages the rest of your back into good posture because of the extra force placed on the lumbar spine if you slump forwards.
6. Leg height your hips need to be slightly higher than you knee height this is to avoid feeling any pressure spots on the backs of your thighs.
7. Feet should be resting parallel to the ground or with toes slightly elevated. For shorter people you may need to use a foot stool to maintain desk-elbow height and hip to knee angle
8. Organise your workspace to ‘Always use’, ‘Sometimes use’ and ‘Rarely use’

Things that you Always use like keyboard and mouse should be in a position where you don’t need to reach to use ie not having to move your arms away from their resting place

Sometimes use items that are a short reach to grab like cups or drink bottles, office phone or mobile (if you spend more than 20 min per hour on the phone it is better to use a head set or similar. Always try to avoid using your shoulder to hold the phone.)

1. Stretching at regular intervals by stretching you shoulders and arms back to open up your chest.
2. Inspire your team/ workplace to be positive about their health and well being through better habits
3. Time away from your desk, walk to a colleague instead of emailing, for every 2 hours at your desk try and get 5 min away as this gives your eyes a rest, and promotes a mental reset.
4. Induct new team members into Positive work practices
5. Vision, ensure that you have your annual check-up as detreating eye site will cause you to move into poor posture as the day progresses.
6. Exercise for 30 min every day with enough effort to raise the heart rate.

For more information please feel free to get in contact with me, and have a POSITIVE day.

Daniel Collins – Myotherapist