The Comfort Factor
Flip flops are undeniably comfortable for short-term wear. They allow your feet to breathe, reduce sweating, and are perfect for beach outings or casual walks. The minimalistic design means they don’t encase your foot, which can feel liberating. However, this same feature can become a problem when flip flops are worn for extended periods.
The lack of straps and support means the toes must grip the flip flops with each step to keep them on. This constant gripping can lead to muscle strain in the toes, feet, and calves, and may even contribute to conditions like hammer toes or tendinitis.

​Chiropractic Concerns

1. Lack of Arch Support
Most traditional flip flops are flat and lack the arch support necessary for maintaining proper foot alignment. This can lead to overpronation, where the foot rolls inward excessively, causing strain on the arch and heel. Over time, this can result in conditions like plantar fasciitis, a painful inflammation of the tissue along the bottom of the foot.

2. Heel Pain and Plantar Fasciitis
The thin, flat sole of flip flops provides minimal cushioning for the heel. Walking on hard surfaces without adequate heel support can exacerbate heel pain and contribute to plantar fasciitis. For those already suffering from this condition, wearing flip flops can significantly worsen symptoms.

3. Toe Gripping and Muscle Strain
The lack of straps and support means the toes must grip the flip flops with each step to keep them on. This constant gripping can lead to muscle strain in the toes, feet, and calves, and may even contribute to conditions like hammer toes or tendinitis.

4. Altered Gait
Flip flops can alter your natural walking gait. The need to grip with your toes and the lack of support can cause changes in stride and posture. This can have a cascading effect, potentially leading to knee, hip, and lower back pain.

A Guide To Choosing Orthopaedic-Friendly Flip Flops
Not all flip flops are created equal. If you’re a fan of this type of footwear, consider opting for orthopaedic-friendly designs that mitigate some of the risks associated with traditional flip flops.
1. Arch Support
Look for flip flops with built-in arch support. Brands like Archies, Dr Arch offer flip flops specifically designed with orthotic support, helping to maintain proper foot alignment.
2. Cushioned Soles
Choose flip flops with cushioned soles that provide better shock absorption, reducing the impact on your heels and joints. Memory foam or EVA foam soles can be particularly effective.
3. Heel Cup
A deep heel cup can help stabilize the foot and distribute pressure more evenly, reducing the risk of heel pain and plantar fasciitis.
4. Wide Straps
Choose flip flops with wide, supportive straps that distribute pressure across the foot more evenly and reduce the need for toe gripping.

Moderation is Key
While orthopaedic-friendly flip flops can reduce some risks, moderation is still key. Flip flops are best suited for short-term wear. For longer walks or activities that require more support, consider more structured footwear such as athletic shoes or supportive sandals.
Flip flops offer a laid-back, breezy option for summer footwear, but they come with orthopaedic risks that shouldn’t be overlooked. By choosing the right design and limiting their use to appropriate situations, you can enjoy the benefits of flip flops without compromising your foot health. Remember, your feet are the foundation of your mobility – treat them with the care and support they deserve.
Our chiropractic team are able to offer assistance with any of the above, plus offer custom insole fitting and advice.
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​Signs You May Have a Wax Problem

• A feeling of blocked or full ears
• Muffled hearing
• Ringing in the ears (tinnitus)
• Discomfort or itchiness in the ear
• Trouble hearing on flights or after swimming

If you're experiencing any of these, it's time to book a professional wax removal appointment.
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​Why Choose Personal Best for Earwax Removal?
At Personal Best, our clinically trained practitioners offer gentle and effective wax removal using the latest techniques, including:

• Microsuction – the gold standard in wax removal
• Irrigation – a safe water-based method
• Manual instrumentation – ideal for wax near the outer ear

We take time to assess your ear health and recommend the most appropriate method for you. And unlike many high-street chains, we offer a boutique, personal service in a calm, professional environment.

​Don’t Risk Your Summer Plans
Blocked ears can turn a relaxing break into a frustrating experience. Don’t wait until you’re on the beach or mid-flight to deal with hearing discomfort.
Book your earwax check-up before you go and enjoy your summer knowing your hearing is in expert hands.

This delicious fish curry is great for sharing with friends and family. Not your regular Friday night supper, but definitely worth a try!  Fish Curry with Lime and Coconut Rice - Gordon Ramsay – Cooking for Friends

​​How to adapt your routine

Since standing and walking feel better, capitalize on these movements to protect your long-term spinal health:
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• Set a Timer: Aim to stand up and walk around for 2 to 5 minutes at least once every hour to break up sedentary periods.
• Optimize Your Setup: If you work at a desk, consider transitioning to a Standing Desk Finder to switch between sitting and standing, or explore ergonomic options if you must remain seated.
• Dynamic Breaks: Turn standard activities into movement opportunities (e.g., take phone calls while pacing or suggest short walking meetings). 

• Nutrient Flow: Spinal discs don't have their own blood supply. They rely on "imbibition"—a pumping action caused by movement and changes in pressure—to absorb nutrients and flush out waste. Sitting stifles this pump, while walking stimulates it. 

Our foot health specialist Fay and Louise have put together a simple easy to follow 4-step weekly routine to get your feet ready for showing off your toes this summer!
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1. Soak and Soften

• Prepare: Fill a basin with warm, soapy water. Add a handful of Epsom salts or a few drops of essential oil to help soothe tired muscles.
• Soak: Submerge your feet for 10 minutes. This softens the outer layer of dead skin and thick calluses, making them much easier to buff away.
• Dry: Towel-dry your feet completely, paying close attention to the spaces between your toes. 
  
  

2. Exfoliate Dead Skin

• Buff: Gently rub a pumice stone or a Boots Foot File on dry skin to buff away calluses and rough patches on the heels and balls of your feet.
• Scrub: Use a granular foot scrub, like a Tree Hut Sugar Scrub, to polish the tops of your feet and ankles. 
  
  

3. Deep Hydration

• Apply: Use a targeted cream containing Urea to deeply hydrate and repair cracked heels. Urea draws moisture into the skin barrier to heal dryness.
• The Sock Trick: For an intense overnight treatment, apply a generous layer of cream, put on a pair of damp cotton socks, and cover with a dry pair of socks.
• Note: Avoid applying heavy creams directly between your toes to prevent excess moisture. 
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4. Grooming and Sun Care

• Nail Care: Trim toenails straight across to prevent painful ingrown nails. File the edges smoothly so there are no sharp, jagged corners.

FOOT HEALTH APPOINTMENTS ARE AVAILABLE EVERY TUESDAY, WEDNESDAY AND THURSDAY.  CALL US TO BOOK OR BOOK ONLINE 

Good asparagus needs minimal treatment and is best eaten with few other ingredients. Here are two ways of serving it, both of which make a delicious spring starter. ​

With feta
1 bunch asparagus (around 250g, trimmed weight)
1-2 tbsp rapeseed oil
½ tsp sea salt
Freshly ground black pepper
4 thin slices (30g) feta (or a few spoonfuls of ricotta)
Grated zest of ½ lemon
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Place a ridged griddle pan over a medium-high flame and leave for a few minutes until very hot. Snap the ends off the asparagus as in the previous recipe. Toss the spears in a tablespoon of oil and season. Lay the asparagus on the griddle, placing the spears perpendicular to the ridges, and cook for six to nine minutes, turning occasionally, until just al dente and charred. Place the asparagus on two plates, lay the feta slices on top and drizzle with a little more rapeseed oil around and about the plate. Finish with the lemon zest and a grind or two of black pepper

Another airing of this article, but well worthy of a read if you have forgotten how important family, friends and community are in helping your health and well-being.
The health benefits of community were first uncovered in America in the late 1950’s. At this time, drugs to lower cholesterol levels were neither popular nor readily available, as a result of dietary changes and increased stress levels, heart diseases were spreading in the US like an epidemic. Yet in the town of Roseto, Pennsylvania there were nearly no heart attacks for the high-risk group of men – 55 to 64. Whilst men over 65 had a death rate of 1%, while the national average was 2% (1954-1961). 

Researchers initially thought that a unique diet was the underlying differences. But further investigation discovered that they cooked with lard, loved pasta, drank wine, feasted on sausages, and smoked the occasional cigar. 
Although the Roseto men worked in quarries and mines, the population did not follow any regular exercise routine, and many were overweight. Interestingly, records of Rosetans living in other parts of the US showed that their mortality rate from heart disease was similar to those of other Americans.

After a prolonged stay in Roseto observing the day to day lives of its inhabitants, Sociologist John Bruhn, and Stewart Wolf, (Head of Medicine at the University of Oklahoma) were able to ‘crack the code’ to their longevity and happiness. Founded by Italian settlers in the 1880’s Roseto was a close-knit community where several generations of a single family often lived together under the same roof. They loved and supported each other and engaged as a community, with high attendances at clubs, societies, and church.

This link between happiness and close relationships with family and friends is reinforced once again in one of the longest studies carried out by Harvard. Commencing in 1938, this detailed research examined the lives of 724 people for over 75 years. Researchers found that those participants who lived alone or could not forge close relationships were relatively unhappy, irrespective of wealth and fame. Their health deteriorated rapidly, and their cognitive ability declined relatively quickly. Furthermore, they had shorter life spans than the average. 

They identified 5 areas in the world where people lived exceptionally long lives, (many living into their 90’s and 100’s). ​

**** Once more, they discovered that genetics in all probability only accounts for 20–30% of this longevity, meaning environmental influences, including diet and lifestyle play a huge role in determining their lifespan. In all the identified 9 key lifestyle habits which set these groups apart, none of which included joining gyms or pumping iron. Instead, they move naturally, have vegetable gardens which they tend to daily and don’t have mechanical conveniences for housework.
Each group had a sense of purpose, or ‘Why I wake up in the morning’!’ According to Buettner and his team, knowing your sense of purpose is worth up to seven years of extra life expectancy. Although each of the groups in the Blue Zones experience stress, they have routines or rituals to alleviate or shed that stress. Some take time out each day to remember their ancestors, others pray, or take a nap whilst the Sardinians do happy hour!

During the research, the team interviewed 263 centenarians and discovered that all but five belonged to a faith-based community.  It did not appear to matter which denomination, but their research showed that attending faith-based services four times per month can add 4-14 years of life expectancy.

Just like the inhabitants of Roseto, blue zone communities place their families first, with aging parents and grandparents living in close proximity or in the home. They have committed to a life partner (which can add up to 3 years of life expectancy) and invest time, love, and affection in their children.

Just as exercise plays a vital role in our health, so does a good night’s sleep. But how many of you get a solid 8-hour uninterrupted sleep? ​

Sleep plays such a vital role in cellular repair, recovery from injury, and overall wellbeing. Those who suffer from poor sleep may not be aware that it can have a profound impact on both physical health and mental wellbeing. ​

During the session, Rose will be sharing practical ways to help people shift their brain activity at night so they can more easily drop into deep sleep, along with simple breathing techniques (including how to breathe through the mouth at night) to help reduce snoring, sleep apnoea, and frequent waking. We'll cover sleep hygiene, caffeine cutoff points, meal timings, cold water immersion, shower temperature pre-bed, mouth taping and breathing. 
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Here’s the link with all the details.