Stretching and Exercise

Should I Stretch Before Exercise?

The answer is no….and yes!

Current research indicates that here is no benefit from doing STATIC stretches before exercise – the type of stretch where you hold a muscle at it’s full extent for at least 10 seconds and usually 30 seconds. Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles.

There is benefit however from DYNAMIC stretches where you move muscles and joints through their entire range of motion. You will see footballers and athletes do this before competing. This increases blood flow in the muscle and joint. A good warm-up could be a brisk walk, walking lunges, leg swings, high steps, or “butt kicks” (slowly jogging forward while kicking toward your rear end). Start slowly, and gradually ramp up the intensity over at least 5 minutes.

The best time to stretch.

Once you are warmed up and have commenced your exercise the muscles have plenty of blood flow, and are ready for stretching. If you feel some tightness during your walk or work out you could stop and do some static stretching, or wait until you are almost finished when you can incorporate stretching into your warm down.

How to stretch.

Stretch a specific muscle until you feel tension and then hold the position for 15 to 60 seconds. This is considered the safest way to stretch done gently, it allows muscles and connective tissue time to “reset” the stretch reflex. You should feel a pulling or slight discomfort but if stretching is painful, you’re going too far. Instead, move into a stretch, and stop when you feel tension. Breathe deeply while you hold the stretch. Then relax, and repeat the stretch, trying to move a little bit further into it during the second stretch.(healthline.com)

Can I Treat an Ingrown Toenail at Home?

If symptoms are very mild, you may be able to:

  • Soak the foot in warm salt water
  • Keep the area clean and dry
  • Wear wider footwear
  • Avoid digging at the nail with scissors or sharp tools

However, attempting "bathroom surgery" often makes the problem worse and can introduce infection.

If pain, swelling, or infection is present, professional treatment is recommended.

 

Frequently Asked Questions About Ingrown Toenails

1. Will an ingrown toenail go away on its own?

Sometimes a very mild ingrown toenail may settle with proper nail care and reduced pressure. However, many cases progressively worsen without treatment.

2. What does an ingrown toenail feel like?

Most people experience tenderness along the side of the nail, especially when wearing shoes, walking, or touching the area.

3. How do I know if my toenail is ingrown?

Common signs include pain along the nail edge, redness, swelling, and a sensation that the nail is digging into the skin.

4. Can children get ingrown toenails?

Yes. Ingrown toenails are common in teenagers and children, particularly during growth spurts or when nails are cut incorrectly.

5. Why does my ingrown toenail keep coming back?

Recurring cases are often linked to nail shape, genetics, footwear, sporting activity, or incomplete treatment of previous episodes.

6. Is ingrown toenail surgery painful?

The procedure itself is usually comfortable because a local anaesthetic is used. Most people experience only mild discomfort afterwards.

7. How long does recovery take after nail surgery?

Most patients return to normal daily activities within a few days, although complete healing typically takes several weeks.

8. Can I still work after ingrown toenail treatment?

Many patients return to desk-based work the same day or the following day. Physically demanding jobs may require a short recovery period.

9. Can I play sport with an ingrown toenail?

Mild cases may allow continued participation, but painful or infected nails often worsen with sporting activity.

10. Are ingrown toenails hereditary?

Yes. Curved nails and certain toe shapes can run in families and increase the likelihood of ingrown toenails.

11. What is the best way to cut toenails?

Trim nails straight across and avoid rounding the corners. Nails should not be cut excessively short.

12. Can tight shoes cause ingrown toenails?

Absolutely. Footwear that compresses the toes is a major contributing factor.

13. Can ingrown toenails become infected?

Yes. Broken skin around the nail creates an opening for bacteria to enter.

14. What happens if an infected ingrown toenail is left untreated?

The infection can spread into surrounding tissue and, in rare cases, cause more significant health issues.

15. Are antibiotics enough to fix an ingrown toenail?

Antibiotics may help manage infection but often do not address the actual nail causing the problem.

16. Can diabetics get ingrown toenails?

Yes, and they should seek treatment promptly due to the increased risk of complications.

17. Does soaking help an ingrown toenail?

Warm salt-water soaks may provide temporary relief and help keep the area clean but are not always a definitive treatment.

18. Why do teenagers get so many ingrown toenails?

Teenagers often experience increased sweating, changes in nail growth, sporting demands, and footwear pressures that contribute to ingrown toenails.

19. Can pregnancy increase the risk of ingrown toenails?

Pregnancy-related swelling and difficulty reaching the feet for nail care can increase the likelihood of developing ingrown toenails.

20. How successful is permanent ingrown toenail surgery?

Permanent nail procedures generally have very high success rates and are considered the gold standard for recurrent ingrown toenails.

21. Can I pull out the ingrown section myself?

This is not recommended. Attempting self-treatment frequently worsens pain, infection, and tissue damage.

22. How long should I wait before seeing a podiatrist?

If symptoms persist for more than a few days, are becoming worse, or show signs of infection, book an appointment promptly.

23. Will I lose my whole toenail?

Not usually. Most procedures remove only the problematic edge rather than the entire nail.

24. Can ingrown toenails affect both sides of the nail?

Yes. Some people develop ingrowing on both borders of the same toenail.

25. How can I prevent ingrown toenails?

Prevention strategies include:

  • Cutting nails straight across
  • Wearing properly fitted footwear
  • Managing sweaty feet
  • Avoiding trauma to the toes
  • Seeking early treatment when symptoms develop

 

Don't ignore a painful toenail

Don't let a painful ingrown toenail stop you from enjoying your daily activities. The earlier an ingrown toenail is assessed and treated, the easier it is to relieve discomfort, prevent infection, and avoid ongoing problems. Whether you're experiencing your first ingrown toenail or you're struggling with a recurring issue, professional podiatry care can provide effective, long-term solutions tailored to your needs.

If you have pain, redness, swelling, or signs of infection, contact Umina Podiatry today to book an assessment. Our experienced podiatrists can help you find relief quickly and keep your feet healthy, comfortable, and pain-free. Call our clinic or book online to take the first step toward lasting ingrown toenail relief.

 

 

Call us on 4342 2878 or jump online to book an assessment. 

 

Where can healthy feet take you...