https://www.jessicadobbspodiatry.co.nz/the-next-step daily 0.75 2024-03-14 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/43d3eaab-d2b2-48c5-8e4d-94701a37bee5/228A6275.jpg https://www.jessicadobbspodiatry.co.nz/the-next-step/calf-stretches monthly 0.5 2024-03-14 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/eddbc3ea-81c4-4124-89e2-20ffaa2cc636/228A6411.jpg The Next Step - Calf Stretches - Make it stand out Soleus Stretch 1. Remain in the same position facing the wall. 2. Bend both knees slightly and step back with your right foot, keeping it straight and your toes pointing forward. 3. Shift your weight back onto your right leg, bending your right knee slightly and keeping your right heel on the ground. 4. Lean forward slightly, feeling a deeper stretch in the lower part of your calf. 5. Maintain an elevated arch with even pressure on your first and fifth toes. 6. Hold the stretch for 20-30 seconds, then switch sides and repeat with your left leg. https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/8417a2af-552a-48dd-ae4d-8f274d4c850e/228A6432.jpg The Next Step - Calf Stretches Gastrocnemius Stretch 1. Stand facing a wall with your hands placed against it at shoulder height for support. 2. Take a step back with your right foot, keeping it straight and your toes pointing forward at 12 o'clock. 3. Bend your left knee forward, keeping your heel flat on the ground. 4. Shift your weight forward onto your left leg, feeling a stretch in the back of your right calf. 5. Ensure your arch is lifted, with even pressure on your first and fifth toes. 6. Hold the stretch for 20-30 seconds, then switch sides and repeat with your left leg. https://www.jessicadobbspodiatry.co.nz/the-next-step/how-to-squat monthly 0.5 2024-03-14 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/5344c8c4-bd55-4735-97ce-e942080b889d/image-asset.jpg The Next Step - How to Squat Correctly 1: Proper Stance - Stand with feet shoulder-width apart, toes slightly turned out. Maintain even weight distribution across both feet, and lift your chest up for proper posture. 2: Engage Your Core - Brace your core by pulling your belly button towards your spine, ensuring stability throughout the movement. Relax your shoulders 3: Lowering Phase - Initiate the squat by bending your knees and pushing your hips back, as if sitting down on a chair. Keep your chest big and upright throughout the movement. This should take 3 seconds. 4: Depth - Lower yourself until your thighs are parallel to the floor or slightly below, ensuring a full range of motion while maintaining proper form. 5: Knee Position - Ensure your knees track over your toes, preventing them from extending past or collapsing inward. 6: Ascending Phase - Drive through your heels and midfoot to return to the starting position, extending your hips and knees simultaneously. Keep your chest lifted throughout. This should take 3 seconds. 7: Optional - Resistance Band Setup - If desired, place a resistance band just above your knees for added resistance during the squat. Maintain tension on the band throughout the movement. 8: Sets and Repetitions - Complete 3 sets of 10 repetitions, focusing on squatting low with a big chest. If using a resistance band, ensure it challenges you without compromising your form. Rest for 60-90 seconds between sets. https://www.jessicadobbspodiatry.co.nz/the-next-step/ankle-injuries monthly 0.5 2024-03-14 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/10d2d8ca-3a6a-41d5-9c1f-07c694d65922/Ankle-inversion.jpg The Next Step - Ankle Injuries - Make it stand out Ankle sprain and associated ligament for a Lateral Ankle Sprain https://www.jessicadobbspodiatry.co.nz/hamilton daily 1.0 2025-08-25 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648604553762-NYRQJVDHYZ2V070DN8PM/Mobile+podiatry+car+and+podiatirst.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648150605882-4FE3X4TDVQ4C1FWHL881/Podiatry+mobile+waikato+Service+area+map.png https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/4887c554-b8ae-43ec-b04e-deb6fa378c27/home+feet.jpg Jessica Dobbs Podiatry - Hamiltons Mobile Podiatry Specialists "Amazing, friendly, caring professionals who are very knowledgeable about feet and can guide you with products, footwear & advice." https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/d26a4d25-5fa6-4984-93ce-a196f848121f/ballet+feet.jpg Jessica Dobbs Podiatry - Hamiltons Mobile Podiatry Specialists https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/5b07cb25-5f2c-40c9-9456-08c3a5f3fa97/beach+foot.jpg Jessica Dobbs Podiatry - Hamiltons Mobile Podiatry Specialists "Friendly and great service mine was only long toenails to be cut and overdue which are now fabulous. Lots of information given." https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/0d0f9b76-d041-45d5-9538-1b03831028cc/dirty+feet.jpg Jessica Dobbs Podiatry - Hamiltons Mobile Podiatry Specialists "Gave my elderly father lots of TLC along with easy and useful advice to help keep him on his feet." https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/2352b889-76fe-4606-99cf-45a154ff6347/baby+feet.jpg Jessica Dobbs Podiatry - Hamiltons Mobile Podiatry Specialists "Great to have them come to the house, especially if you are not mobile due to foot injuries." https://www.jessicadobbspodiatry.co.nz/contact daily 0.75 2023-06-30 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648601954049-92C6R5EOHEQM3OSUA6BK/podiatristdrillnail.jpg https://www.jessicadobbspodiatry.co.nz/about-us daily 0.75 2025-08-04 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/0c746acd-67cf-43e4-b98b-de93b7b0cf29/20250715_092625.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/d8bf4544-8af8-4706-9b7e-d80ed7b47236/4A7D4549-E358-426D-9C6B-4F0249C4655D.jpeg About Jessica Dobbs Podiatry https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/e1eaba8e-bf59-496b-8f80-8e4beab67cbd/228A6298.jpg About Jessica Dobbs Podiatry https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/2db0ddae-5092-49bb-aaba-e4fec37eb5fa/Melissa+small.jpg About Jessica Dobbs Podiatry https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/119996a6-94af-44c0-a09e-96882da761b0/Sarah+small.jpg About Jessica Dobbs Podiatry https://www.jessicadobbspodiatry.co.nz/appointments daily 0.75 2023-06-30 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648423385768-TJ202BMQ0BNYG63UQJPE/at+the+door.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648423339253-SAH85E3Z3BVGUWM8Z211/working.jpg https://www.jessicadobbspodiatry.co.nz/foot-problems daily 0.75 2024-02-29 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1649208796282-8FUQFY5XAM4JQ8X11VDY/cutting+nails.jpg We can help fix your foot problems https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1649212148512-DN570TATX6AKH700XC29/temp2.jpg We can help fix your foot problems https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1649212379482-466EDEXV52H0O48Y2XT7/red+shoe.jpg We can help fix your foot problems https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1649212423462-CBTNKSAHJ6UZCBXQNN4X/newshoes.jpg We can help fix your foot problems https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1649212483588-8QRZUWD0HZ10AZFGVEK4/holding+foot.jpg We can help fix your foot problems https://www.jessicadobbspodiatry.co.nz/work-with-us daily 0.75 2025-02-10 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1664071847741-IUEETCBGJP6AWQVJG6C9/5AF7C212-5B53-4321-A3B4-BF5A8EFCB798.jpeg https://www.jessicadobbspodiatry.co.nz/privacy-policy daily 0.75 2023-12-14 https://www.jessicadobbspodiatry.co.nz/mobile-hamilton-waikato daily 0.75 2025-02-18 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648154568057-0L5YP5JXAOL4K7AWJ97F/cutting+nails.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/e491daaa-28d0-408a-8de8-2f405265f3ab/Jessica+Dobbs+Podiatry+at+Flagstaff+Medical+Centre.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648601837330-9JQQBJ551IQUD2391LAD/footcare.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/d50c0e5b-ed74-4cdc-bf25-4a9f5963680d/Pirongia+clinic.jpg https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/1648154497225-QSFH4A21L34OXCYYQZ0W/care.jpg Mobile Podiatry Hamilton and Waikato Podiatrist fitting shoes to an elderly lady https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/a94f49d6-054d-40bf-9453-1742d338a040/MHB-70.jpg Mobile Podiatry Hamilton and Waikato Podiatrist working on a foot during a mobile podiatry visit https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/e964fc1c-4dca-4815-ba18-44d39e587264/MHB-36.jpg Mobile Podiatry Hamilton and Waikato podiatrist checking diabeitc foot https://www.jessicadobbspodiatry.co.nz/needle-free-injections daily 0.75 2025-09-22 https://www.jessicadobbspodiatry.co.nz/store daily 0.75 2025-12-30 https://www.jessicadobbspodiatry.co.nz/store/footware monthly 0.5 2025-12-30 https://www.jessicadobbspodiatry.co.nz/store/gift-voucher monthly 0.5 2023-08-16 https://www.jessicadobbspodiatry.co.nz/store/sandel monthly 0.5 2025-12-30 https://www.jessicadobbspodiatry.co.nz/store/p/foot-sleeve monthly 0.5 2025-12-31 https://images.squarespace-cdn.com/content/v1/61fae730236bcc73e2699cf7/af88fff3-5a78-4166-93ba-cdd3c81e4450/8110865_default_5_e559.webp Store - 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