What is Plantar Fasciitis and How To Treat It

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Plantar Fasciitis is a common cause of heel pain.  Symptoms can come on gradually over time and often be worse in the morning.

Symptoms

  • Gradual onset of pain under the heel which can also move up to the foot arch.
  • Pain is usually worse in the morning as the foot has been relaxed overnight and the Plantar Fascia becomes shortened temporarily.
  • Moving around tends to ease the pain as the tissues warm up and stretch out.

What is the Plantar Fascia?

  • It is is a thick band of tissue that runs from the heel to the front of the foot


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  • Plantar Fasciitis tends to be more common in sports such as running, dancing and jumping where more load is put through the Plantar Fascia.
  • Inflammation of the fascia causes pain at the heel attachment which can then radiate along the bottom of the foot.
  • Overuse injury is usually the cause of Plantar Fasciitis but there are a number of factors that can increase the possibility of developing it such as:-
    • Having a high arched foot.
    • Tight muscles in the hips, hamstrings and calves.
    • Wearing flat or hard soled shoes.
    • Overpronation of the foot which is where the foot rolls inwards and can then over stretch the Plantar Fascia.

Treatment

As always if you are not sure whether you have Plantar Fasciitis please seek advice from a professional before starting any self treatment.

  • Ice - in the initial stages aim to ice for 10 minutes every hour.  This can reduce to 3 times a day once the pain has lessened.
    • Never put ice directly onto the skin.  Wrap in a wet tea towel before applying.
  • Rolling a ball under the foot to help stretch the Plantar Fascia.

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  • Stretching the calves off a step or against a wall. Aim for 3-5 times a day and hold each stretch for at least 30 seconds.

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  • Stretch under the foot by bringing your toes towards the front of your leg.

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  • Wear Supportive Footwear such as trainers or comfortable shoes.
  • Taping - this can help protect and support the Plantar Fascia until there is minimal pain.

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  • Massage - when the condition has become less painful deep tissue techniques can be used to relax and stretch the fascia.  Treatment around the calves and achilles will also help relax the surrounding muscles.


The Benefits and Importance of a Good Nights Sleep

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Today's world is busier than ever and we have numerous demands on our time and we often sacrifice sleep in order to fit everything in!

 

But it is important not to let these demands on our attention get in the way of our sleep as it is vital to our wellbeing.

 

Sleep can be affected by a number of things including caffeine, stress, alcohol and technology.  It is recommended not to drink too much caffeine or alchohol prior to bedtime and to have an "electronic free hour" before lights out to enable a better sleep pattern.

 

There are number of benefits to getting a good nights sleep, but here are my top 5:-

 

1. Healthy Heart

Sleep keeps your your heart healthy!  Lack of sleep has been linked to issues with blood pressure and cholesterol which can be also be linked to heart disease and strokes.

 

2. Stress Reduction

Lack of sleep can  make your body go into a state of stress.  This makes the body go on high alert which can cause high blood pressure.  If you do find you tend to get stressed and find it difficult to get to sleep then you may want to seek out some relaxation techniques to help such as Meditation.

 

3. Reduces Inflammation

When you have too little sleep this can raise inflammation levels in the body.  This can create a greater risk for heart conditions as well as other diseases such as diabetes.

 

4. Memory Improvement

Sleep plays an important part in a process called "memory consolidation".  Your body may be resting but the brain is still busy processing your day, linking events and memories.

Deep sleep is really important to ensure that your brain can make these links and memories. 

 

5. Body Repair

Sleep helps the body repair itself.  During sleep the body is hard at work repairing damage caused by stress, pollution and other harmful exposure.

 
How Much Sleep Do We Need?

 

Adults = 7-9 hours per night

Teenagers = 9 hours

Young Children = 10 hours

Babies = 16 hours

 

Oh and apparently napping makes you smarter!.. Napping during the day is great for overall health and has been found to make people more productive.  People who nap at work (not at their desks obviously!) have been shown to demonstrate lower levels of stress.  Another excuse to sleep.


The Importance Of Stretching

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It is really important to stretch regularly to help develop flexibility and maintain muscles at their optimum length which can help prevent injury and muscle pain.  For example a tight hamstring can sometimes be a contributing factor in back pain.

 

There are a variety of different types of stretching dependent on whether you are warming up before training or an event or cooling down.  The two key types are Dynamic Stretching which is usually done to warm up before an activity and Static Stretching which is usually done post activity.  Dynamic stretching helps increase blood flow and increases range of motion and Static stretching helps muscles relax and helps to realign muscle fibres.

 

Chances are you don’t get many opportunities to stretch.  If you have a desk-job, or spend lots of time in fairly static positions your body could do with a good stretch every once in a while.  It will help loosen all the imbalances and muscle tightening that might be occurring from spending 8 hours a day hunched over a computer or driving long distances.

 

Static Stretching is best done when your muscles are warm and supple and therefore is best done after your walk, run, exercise class or event.

 

Below are some key stretches for the key muscle groups.  Ensure that you hold each stretch for at least 30-40 seconds, and ideally up to one minute. 

 

1. Downward Dog

This stretch improves flexibility in hamstrings, calves and shoulders and relieves pain in the lower back

How to do it: Come onto your hands and knees with hands directly below your shoulders and knees directly below your hips. Spread your fingers wide and tuck your toes under.

Inhale and lift your knees off the floor, pressing your hips up toward the ceiling.

Draw your heels down to the floor or keep a slight bend in your knees.

Press your hands firmly into the mat and draw your shoulder blades down. Keep the head between the arms

 

2. Hip Flexor Stretch

This stretch improves flexibility in the hips and quads and helps release the hip flexors.

How to do it: Come onto both knees and step your right foot forward.

Make sure to keep your right knee over your heel and your left knee directly under your hip.

Reach your left hand up toward the ceiling.

Make sure to keep both hips facing forward and glutes are engaged.

 

 

3. Piriformis Stretch

This stretch helps improve flexibility in the hips and glutes.

How to do it: Lie on your back, bend both knees, and bring your left ankle over your right thigh.

Lift your right foot off the ground, bringing your leg up to a 90-degree angle.

Loop your hands in between your legs and slowly draw your right knee in toward your chest.

Keep your head and neck relaxed on the ground.

 

4. Lying Spinal Twist

 


This stretch helps lengthen and realign the spine and also increases flexibility in the lower back and hips.
 
How to do it: Lie on your back and bring both knees in toward your chest.
Bring your hands out to your sides and draw your knees up and over to your left side.
Keeping your shoulder blades on the ground, rest your knees on top of one another.
Take deep breaths the entire time.
When changing sides make sure to use your core muscles to bring your legs back to center.

 

Running - How To Stay Injury Free

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 Top Tips For Runners To Prevent Injury

 

1. Pace Yourself

It is important to incorporate a more relaxed running pace in your training schedule.  Often runners make the mistake of running at a pace which isn't compatible with their level of fitness.  It shouldn't be seen as a failure to set a more relaxed pace as a slower metabolic process that converts stored fats into usable energy is better.  How to assess if you are running at the right pace... make sure that you can talk comfortably!

 

2. Vary Your Training

It is generally easier to stick with what you know and feel comfortable with.  However if you continue with this approach progress will tend to slow down.  Mix it up a bit and do some slow training and some interval training to help the body adapt.

 

3. Don't Overload Your Muscles

There are three variables in training that can be controlled: frequency, intensity and volume.  If you decide to change all of them at the same time then the body won't be able to cope and has the potential to become injured.  Don't fall into the temptation of always pushing hard and overloading the body.  It doesn't make you fitter!  Ensure you interchange hard periods of training with rest periods and the body will then be able to adapt and grow stronger.

 

4. Recover Effectively

The body gets stronger when it has the time to heal effectively.  It is important to obtain a balance between training, rest and nutrition to ensure good levels of fitness, motivation and to prevent injury.  Consistency is key.

 

5. Think Long Term

Ensure that you organise your training into phases and also incorporate strength and conditioning into your plan to ensure optimum fitness.  For example if you have just run a marathon don't suddenly stop running or start intense training immediately after.  It is all about a balanced approach to training.

 

Top 6 Tips For A Good Recovery Post An Event

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The "Recovery" Phase should form a key part of a training plan to ensure that your body recovers effectively and enables you to start training again without injury and at full capacity.  The body undergoes a huge amount of physical duress especially during a long event and experts say that it can take up to two weeks post a marathon for the muscles to return to full strength.

 

Here are 6 Top Tips to help you recover post your event

 

1.  Keep moving and keep warm Post Race

- Walk around for a least 15 minutes after the race to let your body cool down.

- Ensure that you put on some dry warm clothes to prevent you from getting cold.

 

2. Eat and Drink

- It is really important to eat something within 30-45 minutes of finishing the race to keep blood sugars up and to help to start repairing muscles.

- Good foods to eat are bananas, bagels, nuts, nut butters, fruit.

- Drink plenty of fluids such as water or additional energy drinks.

 

3. Treat any minor injuries

- Treat blisters, chafing or cuts to ensure that they don't worsen and become bigger injuries.

 

4. Have an ice bath (if you're brave enough!)

- Fill the bath with cold water (ice is optional), get in and stay for up to 10 minutes.  You can stay in longer (up to 15 minutes) but if not used to regular ice baths it is better to stay in for less time.

- Ice baths are believed to constrict blood vessels, reduce swelling and reduce the breakdown of tissue.  The advantage of having an ice bath vs. putting an ice pack on is that large areas of muscle can be treated all at once.

- If you don't have access to a bath then you can take a shower.  Use a combination of warm and cold water on your legs.

 

5. Sleep

- Key for any recovery. 

- Sometimes adrenaline can hinder sleep post a race but try to get as much as you can. 

- If you have had a light massage post race this can often help with sleep as it helps relax the nervous system.

 

6. Have A Massage

- You are often able to book in for a quick massage on the day of the race.  Charities often organise a free treatment after a marathon for their runners as a thank you for raising money for them.  These massages will be quite short and light and are worth having as they help kick start muscle recovery and ease any soreness.

- Wait until at least 24 hours post your race to schedule a longer massage.  Within 2-3 days post your race any treatment should be a light flushing massage to help with recovery and muscle soreness.   A deeper treatment at this stage may aggravate any inflammation and delay the recovery process.

- After 3 days you can schedule a deep tissue massage to help deal with any remaining niggles or injuries to get you back to full fitness.

 

It is also important to keep active in the few days post your race but any exercise should be light such as swimming or walking or a light jog.  The experts say that any significant training shouldn't start until 10 days post a marathon for example as there is the potential for injury if the body hasn't had time to heal and recover efficiently.