plantar fasciitis heel pain plantar fascia running runner foot pain heel achilles tendon run pain chiropractor chiropractic treatment

Stepping lightly: A guide to managing plantar fasciitis

Plantar fasciitis

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22 January 2024

Plantar fasciitis is a common and painful foot condition that occurs when the thick band of tissue running across the bottom of your foot, known as the plantar fascia, becomes inflamed. Whether you’re an avid runner, spend long hours on your feet at work, or simply want to maintain good foot health, preventing plantar fasciitis is crucial. In this guide, we’ll explore effective strategies to keep this condition at bay.

Read more: Stepping lightly: A guide to managing plantar fasciitis

Choose the Right Footwear:

Let’s start out on the right foot, investing in proper footwear is a must. Opt for shoes that provide adequate arch support, cushioning, and a comfortable fit. Avoid high heels or shoes with inadequate support, as they can contribute to strain on the plantar fascia. Regularly assess the condition of your shoes and replace them when they show signs of wear, as worn-out footwear can contribute to foot problems.

plantar fasciitis heel pain plantar fascia running runner foot pain heel achilles tendon run pain chiropractor chiropractic treatment
Source: D Max. https://www.flickr.com/photos/35080385@N08/30956691112 No changes made

Gradual Exercise Progression:

Sudden increases in physical activity, particularly high-impact exercises like running, can strain the plantar fascia and lead to injury. Gradually increase the intensity and duration of your workouts to allow your feet to adapt. Incorporate low-impact activities like swimming or cycling to reduce stress on the plantar fascia while maintaining overall fitness.

Stretching and Strengthening:

Performing regular stretching exercises can help keep the plantar fascia flexible and reduce the risk of injury. Focus on calf stretches, toe stretches, and Achilles tendon stretches to improve the overall flexibility of the foot and lower leg. Additionally, incorporating exercises to strengthen the muscles supporting the foot can contribute to better stability and reduce strain on the plantar fascia.

Maintain a Healthy Weight:

Carrying excess weight puts additional stress on the feet, increasing the risk of developing plantar fasciitis. Maintain a healthy weight through a balanced diet and regular exercise. Losing even a small amount of weight can significantly alleviate pressure on the plantar fascia and decrease the likelihood of developing foot-related issues.

Supportive Insoles:

Consider using supportive insoles or orthotic inserts to provide additional cushioning and support to your feet. These can be particularly beneficial if your regular footwear lacks proper arch support. Customised orthotics, prescribed by a podiatrist, can address specific foot conditions and help prevent plantar fasciitis.

Mind Your Walking Surface:

Be mindful of the surfaces you walk on, especially if you’re prone to foot pain. Hard, uneven surfaces can exacerbate strain on the plantar fascia. Whenever possible, choose softer surfaces for walking or exercising. If you’re a runner, vary your running routes to avoid consistently pounding the same pavement.

Conclusion:

By incorporating these proactive measures into your daily routine, you can significantly reduce the risk of developing plantar fasciitis. Remember, prevention is key when it comes to foot health. Listen to your body, invest in quality footwear, and adopt a well-rounded approach to maintaining strong, flexible, and pain-free feet. Your foundation for a healthy, active lifestyle starts from the ground up.

Chiropractic care can prove highly effective for the treatment of plantar fasciitis. Watch the video below to see how we can help you.

Philippa Oakley

Principle Chiropractor and founder of Acorn Health. BCA Chiropractor of the Year 2022 for her work in LGBTQ+ EDI and a specialist interest in chronic pain.

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plantar fasciitis heel pain plantar fascia running runner foot pain heel achilles tendon run pain chiropractor chiropractic treatment

Stepping lightly: A guide to managing plantar fasciitis

Introduction:

Plantar fasciitis is a common and painful foot condition that occurs when the thick band of tissue running across the bottom of your foot, known as the plantar fascia, becomes inflamed. Whether you’re an avid runner, spend long hours on your feet at work, or simply want to maintain good foot health, preventing plantar fasciitis is crucial. In this guide, we’ll explore effective strategies to keep this condition at bay.

Read more: Stepping lightly: A guide to managing plantar fasciitis

Choose the Right Footwear:

Let’s start out on the right foot, investing in proper footwear is a must. Opt for shoes that provide adequate arch support, cushioning, and a comfortable fit. Avoid high heels or shoes with inadequate support, as they can contribute to strain on the plantar fascia. Regularly assess the condition of your shoes and replace them when they show signs of wear, as worn-out footwear can contribute to foot problems.

plantar fasciitis heel pain plantar fascia running runner foot pain heel achilles tendon run pain chiropractor chiropractic treatment
Source: D Max. https://www.flickr.com/photos/35080385@N08/30956691112 No changes made

Gradual Exercise Progression:

Sudden increases in physical activity, particularly high-impact exercises like running, can strain the plantar fascia and lead to injury. Gradually increase the intensity and duration of your workouts to allow your feet to adapt. Incorporate low-impact activities like swimming or cycling to reduce stress on the plantar fascia while maintaining overall fitness.

Stretching and Strengthening:

Performing regular stretching exercises can help keep the plantar fascia flexible and reduce the risk of injury. Focus on calf stretches, toe stretches, and Achilles tendon stretches to improve the overall flexibility of the foot and lower leg. Additionally, incorporating exercises to strengthen the muscles supporting the foot can contribute to better stability and reduce strain on the plantar fascia.

Maintain a Healthy Weight:

Carrying excess weight puts additional stress on the feet, increasing the risk of developing plantar fasciitis. Maintain a healthy weight through a balanced diet and regular exercise. Losing even a small amount of weight can significantly alleviate pressure on the plantar fascia and decrease the likelihood of developing foot-related issues.

Supportive Insoles:

Consider using supportive insoles or orthotic inserts to provide additional cushioning and support to your feet. These can be particularly beneficial if your regular footwear lacks proper arch support. Customised orthotics, prescribed by a podiatrist, can address specific foot conditions and help prevent plantar fasciitis.

Mind Your Walking Surface:

Be mindful of the surfaces you walk on, especially if you’re prone to foot pain. Hard, uneven surfaces can exacerbate strain on the plantar fascia. Whenever possible, choose softer surfaces for walking or exercising. If you’re a runner, vary your running routes to avoid consistently pounding the same pavement.

Conclusion:

By incorporating these proactive measures into your daily routine, you can significantly reduce the risk of developing plantar fasciitis. Remember, prevention is key when it comes to foot health. Listen to your body, invest in quality footwear, and adopt a well-rounded approach to maintaining strong, flexible, and pain-free feet. Your foundation for a healthy, active lifestyle starts from the ground up.

Chiropractic care can prove highly effective for the treatment of plantar fasciitis. Watch the video below to see how we can help you.

Enjoying a Pain-Free Holiday: Tips to Avoid Back Pain This Christmas

Enjoying a Pain-Free Holiday: Tips to Avoid Back Pain This Christmas

The holiday season is a time for joy, celebration, and spending quality moments with loved ones. However, for many, it also brings the unwanted gift of back pain. Whether it’s from lifting heavy decorations, sitting for extended periods during festive dinners, or the stress of holiday preparations, back pain can put a damper on your Christmas spirit. To ensure you have a pain-free holiday season, here are some tips to keep your back in good shape:

1. Mindful Lifting:

   When decorating, rearranging furniture, or lifting up the not-so-little ones, be cautious about how you lift! Bend at your knees, not your waist, and use your legs to lift rather than your back. Enlist help for heavier items or bigger kids, to distribute the load.

Read more: Enjoying a Pain-Free Holiday: Tips to Avoid Back Pain This Christmas

2. Ergonomic Christmas Gift Wrapping:

   While wrapping gifts, maintain good posture. Sit at a table with your back straight and avoid prolonged periods of sitting on the floor. Take breaks to stretch and walk around to prevent stiffness and help yourself to another cuppa!

3. Supportive Seating:

   Choose chairs that provide proper lumbar support during festive gatherings. If you’ll be sitting for an extended time, consider using a small cushion or rolled-up towel to support the natural curve of your lower back.

4. Stay Active:

   Incorporate short breaks for light exercises or stretching into your holiday routine. This can help alleviate tension and improve blood circulation, reducing the risk of back pain. This one is a big favourite for the family dog.

5. Smart Sleeping Habits:

   Ensure you have a comfortable mattress and pillows that support a neutral spine alignment. A good night’s sleep is crucial for overall health, including the well-being of your back. This includes falling asleep on the sofa after a second helping of Christmas lunch!

6. Mind Your Posture:

   Pay attention to your posture, especially when engaging in holiday activities. Whether you’re cooking, cleaning, or enjoying festive games, maintaining a neutral spine position can prevent strain on your back.

7. Hydration and Nutrition:

   Proper hydration and a balanced diet contribute to overall health, including the health of your spine. Staying hydrated helps maintain the elasticity of spinal discs, reducing the risk of discomfort. Don’t worry though, you can still enjoy some added treats.

8. Delegate Festive Tasks:

   Don’t hesitate to delegate tasks. Whether it’s preparing a holiday meal or lifting heavy decorations, sharing responsibilities can prevent overexertion and reduce the risk of back injuries. This is not an excuse to get out of your fair share of the washing up.

9. Ice and Heat Therapy:

   If you do experience back pain, consider using ice or heat therapy to alleviate discomfort. Ice can help reduce inflammation, while heat can relax tense muscles.

10. Consult a Professional:

    If your back pain persists or worsens, it’s essential to consult a healthcare professional. Don’t worry as we are here for you in the new year to help fix any damage that might have happened.

By incorporating these tips into your holiday routine, you can minimise the risk of back pain and fully enjoy the festive season with your loved ones. Wishing you a happy and pain-free Christmas!

Is your golf swing causing you a bit of a headache?

Well did you know there is some evidence that might associate the two together.

Here are the four main connections to why your golf swing has similarities to headaches.

First, we have Biomechanics and Muscle Tension:

Both golf swings and headaches can involve biomechanics and muscle tension. In a golf swing, proper body mechanics and muscle coordination are essential for achieving an effective and accurate shot. If a golfer’s swing mechanics are off (like mine), or if they are using excessive force, it can lead to muscle tension and strain, potentially causing discomfort or pain in the muscles. Similarly, headaches can be triggered or exacerbated by muscle tension and poor posture. Tension headaches, for example, are often caused by muscle contractions in the head, neck, and shoulder regions. Poor posture, including a hunched posture during a golf swing, can contribute to muscle tension and potential headache triggers.

Up next is Stress and Performance Pressure:

Both golf swings and headaches can be influenced by stress and performance pressure. Golfers often experience stress when competing, and this stress can affect their swing mechanics and overall performance. Similarly, stress and pressure from various sources can contribute to the onset or worsening of headaches. Stress is a known trigger for tension-type headaches and migraines. Focus and Concentration: Both activities require a high level of focus and concentration. Golfers need to concentrate on their swing technique, their stance, the position of the ball, and more. This level of concentration can also apply to other sports and activities. Similarly, headaches can be influenced by the ability to concentrate and focus. For example, intense mental concentration for extended periods can contribute to tension headaches.

Another connection is Physical Activity and Blood Flow:

Engaging in physical activities like golf swings can increase blood flow to various parts of the body, including the brain. While this increased blood flow is generally beneficial, in some cases, it could trigger headaches, especially if a person is prone to migraines or if they have underlying health conditions that affect blood vessel dilation.

And finally, Hydration and Dehydration:

Proper hydration is important for both activities. Golfers need to stay hydrated to maintain their performance levels and prevent fatigue. Dehydration can affect concentration, coordination, and overall performance in golf. Dehydration is also a known trigger for headaches. Ensuring adequate fluid intake can help reduce the risk of headaches related to dehydration. It’s important to note that while these connections exist, they are not direct causal relationships in all cases. Some individuals may experience headaches related to their golf swing, while others may not.

If you experience headaches consistently during or after golfing, it’s a good idea to consult with a healthcare professional to identify any underlying causes and develop strategies to minimise discomfort. While I won’t promise to improve your back swing and reduce your handicap (although Rhiannon has helped with a coaching client accidentally there), there is good evidence to support chiropractic care as a good treatment option for several headache disorders such as tension type headaches.

Being someone who suffers from headaches myself, I know there is no better feeling than when that pain finally goes away which is why helping clients with headaches is still one of my favourite areas of treatment. If you or someone you know need some help with headaches, or you just wants to be on the top of their game for the next game of golf visit me in clinic. Book online here.

Stay ski-fit on the slopes!

Off skiing this winter? You might find it more of a workout than you expect.

Skiing involves a lot of the same muscles that are used when we squat, so one of the best ways to get yourself ski-fit is to practice your ski-squat!  Click here to view a short how-to video.

At altitude, the air is thinner, and so the heart and lungs have to work harder to pump blood and oxygen around your body. Bear this in mind, as you might find yourself getting more tired and out-of-breath than you would expect!

Start working out with your ski squats regularly a few weeks before you’re due to go on holiday, focusing on stamina and strength to ensure you can maximise your time on the slopes. Running, walking, and step machines, as well as squat exercises, are a great way to develop the muscular endurance needed for skiing and snowboarding.  You’ll be ski-fit and raring to go from day one on the slopes!

5 top tips for managing headaches… for good!

Headaches and neck pain can be debilitating and can significantly affect your quality of life. Many people turn to medication for relief, but there are also natural and effective ways to manage these conditions. Chiropractic care is one such method and can provide long-term relief without the use of drugs.

Here are five top tips on how to manage headaches and neck pain:

Man sat on sofa suffering from a headaches
  1. Get a proper diagnosis: Before beginning any treatment, it’s important to have a proper diagnosis of the cause of your headaches and neck pain. A chiropractor will perform a thorough examination including checking the function of your nerves, joints and muscles to ensure their diagnosis is accurate. This will ensure that your treatment plan is tailored to your specific needs.
  2. Get your eyes tested! When was the last time you had your eyesight checked? Working on laptops or hunched over desks can contribute to eye strain, and the blue light emitted from these screens can contribute to headaches. Not only that, but staying hunched over your desk (or curled up on the sofa scrolling your phone) can lead to headaches and neck pain arising.
  3. Strengthen supporting muscles: The muscles that support the spine play a crucial role in
    maintaining proper alignment. A chiropractor may recommend exercises and stretches to strengthen these muscles and improve posture. This can help to prevent future problems from arising and reduce the likelihood of headaches and neck pain.
  4. Improve your posture: Poor posture can lead to restricted movement and stiffness in the spine and can contribute to headaches and neck pain. A chiropractor can teach you how to improve your posture and may recommend ergonomic changes to your work or home environment.
  5. Make lifestyle changes: Certain lifestyle factors can contribute to headaches and neck pain such as stress, lack of sleep, and poor nutrition. A chiropractor can provide guidance on how to make positive changes in these areas to improve your overall health and well-being.

In addition to these tips, chiropractic care can help to prevent future headaches and neck pain. As part of your care at Acorn Health in Amesbury, your chiropractor Philippa can monitor your progress and make adjustments to your treatment plan as needed. In addition, you’ll also benefit from guidance on how to maintain your improvements and prevent future problems from occurring.

Why see a chiropractor for headaches?

Chiropractic care is a natural and effective way to manage headaches and can provide long-term relief without the use of drugs. By getting a proper diagnosis, addressing stiffness in joints and loss of movement, strengthening supporting muscles, improving posture and making lifestyle changes, you can effectively manage headaches and neck pain with chiropractic care.

To schedule your appointment, please follow the link here.

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Website Created by WebHolism