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We’re excited to welcome Hannah Cerecke to the Ripple team as our locum podiatrist for the next 4 weeks in Hamilton.

A locum role (from locum tenens—Latin for “place holder”) is a temporary position where a professional, typically in healthcare, fills in for another who is absent, temporarily joins a team in their field. These roles offer flexibility and a diverse experience for the healthcare professional, and an opportunity for Ripple Podiatry’s clients to access further specialist support.

Meet Hannah BHSc (Podiatry), PGCert (Rehabilitation) Podiatrist & Off-Grid Explorer Hannah brings a wealth of experience across a range of podiatry settings, with a particular focus on helping people recover from injury and return to the activities they love. She takes a whole-body approach to care, combining hands-on treatment with clear, practical advice to support long-term results.

Hannah is passionate about:

• Improving movement and function
• Supporting recovery from injury
• Helping patients stay active long-term

Hannah is also an old friend of Kate’s and studied with her at AUT, so her approach aligns closely with how we care for patients at Ripple.

A little bit different…
Outside the clinic, Hannah travels New Zealand full-time with her family in an off-road caravan – working as a locum podiatrist while exploring the country.
When she’s not in clinic, you’ll find her:

• exploring backcountry tracks
• gravel biking
• or finding a quiet river for a swim

Appointments Available Now
With Hannah joining us, we’ve opened up additional appointment availability, including for new patients.

If you’ve been waiting to be seen, or have something that’s been bothering you, now is a great time to book in while we have extra availability.

Call: 07 949 7977

Book your appointment »

If you’ve noticed a sore back of your heel when running, you’re not alone. Heel pain is common in runners, and one of the main causes is Achilles tendinopathy. This is the irritation or degeneration of the tendon that connects your calf muscles to your heel bone.

Pain underneath the heel rather than behind it is more likely plantar fasciitis. If the calf itself is the problem, see shin and calf pain. Our running advice covers how to avoid both.

When overworked, the tendon becomes sore and stiff, especially in the morning or when you start running. Left untreated, it can make even walking uncomfortable but with the right podiatry care and a few smart changes, it’s very treatable.

🏃‍♂️ Common Causes

Pain at the back of the heel usually comes from repeated strain on the Achilles tendon.
Typical triggers include:

• Sudden increase in training or hills
• Running on hard or uneven surfaces
• Tight calves or limited ankle mobility
• Flat or worn-out footwear
• Overpronation (rolling in of the foot)

Even small training or shoe changes can overload the tendon if your body isn’t ready for it.

🔍 What Is Achilles Tendinopathy?

This isn’t just inflammation; it’s a degenerative process where tendon fibres weaken from overuse.
You may notice:

• A dull ache or stiffness at the back of the heel
• Pain during or after running
• Morning stiffness that eases with movement
• A tender or thickened tendon

Pain may occur at the heel bone (insertional) or slightly higher up (mid-portion).

👣 Why Runners Get It

The Achilles absorbs huge forces with every stride. When load increases faster than the tendon can adapt, pain develops.
Other contributors: weak calf muscles, limited flexibility, poor recovery, or sudden footwear changes.

🩺 How a Podiatrist Can Help

Podiatrists are foot and lower-limb specialists who diagnose and manage heel pain.
An assessment may include:

• Gait and footwear analysis
• Training and load review
• Ultrasound imaging if needed

From there, you’ll get a personalised recovery plan targeting the cause of your pain.

🦵 Treatment Options

1. Load management – temporarily reduce running distance, speed, or hills.
2. Strengthening exercises – heel raises or holds to rebuild tendon strength.
3. Footwear advice – shoes with a slightly raised heel, good cushioning; avoid flat or minimal styles.
4. Orthotics or heel lifts – to correct overpronation and reduce tendon strain.

🧊 Simple Self-Care

• Ice for 10 to 15 minutes after activity
• Gentle calf stretches (pain-free)
• Rest between runs
• Avoid walking barefoot on hard floors

⚠️ When to See a Podiatrist

Book an appointment if you have:

• Heel pain lasting more than 1 to 2 weeks
• Morning stiffness or swelling
• Pain that worsens despite rest

Early treatment means faster recovery – and a quicker return to pain-free running.

The Takeaway

A sore back of the heel when running is often due to Achilles tendinopathy. Podiatry care includes tailored exercises, footwear advice, and load management to ensure runners can recover and return to running safely.

If heel pain is holding you back, don’t ignore it. Book an appointment with your local podiatrist to get it assessed and start moving comfortably again.

👉 Book your appointment today.

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Living with diabetes? Your feet might not be the first thing you think about — but they should be. Stay one step ahead, with Diabetic Foot Care.

Here in New Zealand, thousands of Kiwis with diabetes are at risk of serious foot complications, from ulcers to amputations. The good news? With just a few simple habits, you can stay ahead of the game and keep your feet happy and healthy for years to come.

Let’s walk you through what you need to know — and do — to look after your feet if you’re living with diabetes.

👣 Why Foot Health Matters for Diabetics

When you have diabetes, high blood sugar levels can damage your nerves (especially in your feet) and reduce blood flow. That means:

• You might not feel a cut or blister.
• Injuries take longer to heal.
• Small issues can quickly turn serious — even life-threatening.

But here’s the thing: most diabetic foot problems are preventable with the right care.

📝 7 Simple Foot Care Tips Every Diabetic Should Follow

1. Check Your Feet Daily

Before bed or after your shower, take a moment to check your feet. You’re looking for:

• Redness, cuts, blisters, swelling
• Dry or cracked skin
• Changes in colour or shape
• Anything that looks or feels “off”

Can’t see the bottoms of your feet? Use a mirror — or get someone to help.

2. Wash and Moisturise

Keep your feet clean, especially between the toes, and apply moisturiser to the tops and soles.

3. Always Wear Footwear

Don’t go barefoot – even indoors. Wear properly fitted shoes or slippers to protect your feet from injury.

4. Invest in the Right Shoes

Shoes are your first line of defence — so choose wisely:

• A wide toe box
• Soft inner lining
• Good support and cushioning
• No internal seams that could rub

5. Toenail Trimming

Proper nail cutting technique to prevent ingrown nails. If your nails are thick, difficult to cut, or hard to reach, we recommend having them professionally trimmed by our podiatrists to ensure safe and proper care.

6. Look Out for Numbness or Tingling

These could be early signs of diabetic neuropathy. If you notice numbness, burning, or tingling in your feet, seek medical advice as soon as possible.

7. Visit a Podiatrist Regularly
Regular foot checks with a podiatrist can help identify problems early, allowing for prompt treatment and reducing the risk of serious complications — including amputation.

👉 Book your appointment today.

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We understand—an ingrown toenail might seem like a minor issue, something you can manage at home with a warm soak and a Band-Aid. Simple enough, right?

But when that “minor” issue turns red, swollen, and painful just from slipping on your socks, it’s your body’s way of saying: don’t ignore this.

If left untreated, an ingrown toenail can lead to infection, increased pain, and more serious complications.

What Exactly Is an Ingrown Toenail?

An ingrown toenail happens when the edge of your toenail starts to grow into the surrounding skin—most often on the big toe. Our ingrown nail treatment page sets out both the conservative and the surgical options. This can cause:

• Sharp or throbbing pain
• Swelling and redness
• Tenderness to the touch
• Fluid or pus in more advanced cases

Sound familiar? You’re not alone. Ingrown toenails are one of the most common foot complaints

What Causes Ingrown Toenails?

• ✂️ Trimming nails too short or incorrectly
• 👟 Wearing tight or narrow shoes that squeeze your toes
• 🦶 Injuring your toe—like stubbing it or repeated pressure
• 🧬 Genetics– toenails that are naturally more curved or fan-shaped, increasing their susceptibility to ingrown nails.

Here’s the Big Question: When Should You See a Podiatrist?

The sooner you come in, the better—we can often treat the issue conservatively, without the need for surgery. Here are a few signs it’s time to book an appointment:

1. Persistent or Severe pain

If every step hurts, or your toe feels sore even when you’re off your feet, don’t wait. A podiatrist can quickly relieve the pressure and discomfort.

2. Signs of Infection

Redness, swelling, warmth, pus, or a foul smell? These are signs of infection—especially if you’ve been trying to manage it at home for a few days. Infections can worsen rapidly without proper care.

3. It Keeps Coming Back

Recurring ingrown nails are frustrating—and often become infected. If this isn’t your first time dealing with one, let us help you break the cycle.

4. You Have Diabetes or Circulation Issues

If you have diabetes, poor circulation, or a weakened immune system, even a small foot problem can escalate fast. Don’t wait—book in at the first sign of trouble.

How We Can Help

Depending on your case, treatment may include the following:

• File and shape the nail
• Remove a small part of the nail that’s causing the issue
• Perform a minor in-clinic procedure (nail surgery) to prevent it from recurring

Your Feet Deserve Better. Let’s Fix This.

An ingrown toenail may seem like a small thing, but if it’s affecting your daily life, it’s time to take action!

Let Ripple Podiatry help you get back on your feet—pain free. We treat ingrown toenails at our Hamilton, Cambridge and Rotorua clinics. If the nail is thickened, fungal or painful as well, see skin and nail treatment, and if the whole toe aches rather than just the nail edge, read why are my toes sore.

👉 Book your appointment today. Your future self (and your toes) will thank you.

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If you’re struggling with heel or arch pain, especially first thing in the morning, you may be dealing with plantar fasciitis—a common and frustrating condition we treat regularly at Ripple Podiatry.

In this blog, we explore how to effectively treat plantar fasciitis by going beyond short-term fixes to address the true cause of the problem.

🎥 Watch the full video here:
👉 Treatment for Plantar Fasciitis – Ripple Podiatry

Why Does Plantar Fasciitis Happen?

Plantar fasciitis develops when your feet are doing more than their fair share of the work. Often, this happens because your bigger muscle groups (like your hips and glutes) aren’t engaging properly—forcing your feet to absorb more impact than they’re designed for.

When your feet are overworked or misused day after day, it leads to microtears, thickening of the fascia, and ongoing irritation—especially first thing in the morning or after sitting for a while.

Ripple Podiatry’s Approach to Treatment

We believe in a multi-faceted, whole-body approach to treatment that helps your body re-learn how to move efficiently—reducing pain and preventing recurrence.

Here’s what that includes:

✅ 1. Gait Training

We analyse how you walk and move to identify dysfunctional patterns, then retrain your gait so big muscles lead the movement and your feet can relax and follow.

✅ 2. Neural & Pelvic Stability

Many cases of plantar fasciitis involve poor pelvic or core stability. If your hips and pelvis aren’t stabilising, your feet will try to compensate—leading to excessive tension and fatigue.

✅ 3. Offloading the Fascia

You can’t stop using your feet, but we can reduce the strain:

• Custom orthotics to support the arch

• Footwear modifications to offload pressure

• Manual therapy or massage to improve circulation and reduce thickening

✅ 4. Tissue Healing & Rehab

To heal existing damage (like fascia thickening or microtears), we use:

• Shockwave therapy to break down scar tissue and stimulate repair. See shockwave therapy for plantar fasciitis

• Strength training to activate muscles along the kinetic chain

• Habit breaking to change how your body distributes force with daily movements

What You Can Do at Home

Consistency is key. We’ll help you:

• Learn how to activate glutes instead of relying on foot muscles

• Train your body to balance through the core, not the ankles

• Choose footwear that supports proper biomechanics

By working on these habits outside the clinic, you’ll support faster healing and long-term relief.

Treat the Cause, Not Just the Symptoms

At Ripple Podiatry, we don’t just want your pain to go away—we want it to stay away. That means uncovering the root cause of your plantar fasciitis and addressing it at every level.

We use a combination of:

• Holistic podiatry care

• Biomechanical assessments

• Neuromuscular retraining

• Individualised treatment plans

Ready to Start Your Recovery?

If you’re experiencing ongoing heel or arch pain, don’t wait for it to get worse. Book an appointment with Ripple Podiatry and let us help you move better, feel better, and stay pain-free.

👉 Watch the full video on YouTube
👉 Book Online | Contact Us