Plantar Fasciitis is a painful condition caused by repetitive strains or overuse of the tendon which runs from under your heel to the front of your foot.

Signs & Symptoms

  • Pain / tenderness on and under the heel and arch of the foot areas
  • Pain worse first thing in the morning until the muscles warm & free
  • Tenderness & Pain on the heel
  • If untreated the pain experienced first thing in the morning will worsen and become prolonged
  • Foot pain or high-arched feet may cause a gait change, which can cause additional pain.

Causes

  • Running, dancing or jumping
  • Very tight calf muscles
  • Hi or low arches
  • Being overweight
  • Footwear which does not provide arch support

What can you do?

  • Anti-inflammatory
  • Ice Therapy
  • Rest
  • Tape the foot
  • PF Night Splint
  • Switch to Barefoot shoes
  • Massage & Stretches – as part of your  sports massage treatment I prescribe specific stretches to improve and rehabilitate your sports injuries. I also offer targeted advice to improve your overall balance, strength and alignment allowing for safe, structured progression within your chosen sport.

Request your sports massage for Plantar Fasciitis HERE

or call 07790 774 239 to book.

Recover from Plantar Fasciitis

After sleeping or resting your plantar fascia tighten and shorten. Hence the dreadful pain with your first steps out of bed. The exercise below helps make the plantar fascia more supple and flexible by stretching the muscles on the sole of the foot whilst giving a gentle massage effect. It should be done  immediately after waking up.

  • Sit barefoot on a chair or the edge of your bed and place a golf ball, tennis ball, or rolling pin under the foot.
  • Whilst seated roll the ball with the arch of the foot back and forth from your heel to the toes, for 30-40 seconds and apply as much pressure as you an without causing more pain.
  • If this feels okay, you can take the exercise further by doing this exercise while you are standing up, making the exercise a lot stronger.
  • Keep doing this for about 4 minutes.

Prevent Plantar Fasciitis

Regular Massage
A regular massage with a seasoned professional will keep your muscles flexible and strong which will help you prevent injury, reach new targets and improve your personal bests. Don’t wait until you have an in jury… an ounce of prevention is worth a pound of cure!

Warm up properly
This means not only stretching prior to a given athletic event, but a  gradual rather than sudden increase in volume and intensity over the course of  the training season. A frequent cause of plantar fasciitis is a sudden increase  of activity without suitable preparation.

Avoid activities that cause pain
Running on steep terrain, excessively hard or soft  ground, etc can cause unnatural biomechanical strain to the foot, resulting in  pain. This is generally a sign of stress leading to injury and should be  curtailed or discontinued.

Shoes & arch support
Athletic demands placed on the feet, particularly during running events, are extreme. Injury results when your feet are inflexible, tight or weak. Switch to Barefoot shoes which are light and flexible. Regular Foot exercises/ Stretches will greatly reduce the chance of suffering with Plantar Fasciitis.

Rest and rehabilitation
Probably the most important curative therapy for  cases of plantar fasciitis is thorough rest. The injured athlete must be  prepared to wait out the necessary healing phase, avoiding temptation to return  prematurely to athletic activity.

Strengthening exercises
Below are two simple strength exercises to help condition the muscles, tendons and joints around the foot and ankle.

Plantar Rolling: Place a small tennis ball under the  arch of the affected foot. Slowly move the foot back and forth allowing the tennis  ball to roll around under the arch. This activity will help to stretch,  strengthen and massage  the affected area.
Toe Walking: Stand upright in bare feet and  rise up onto the toes and front of the foot. Balance in this position and walk  forward in slow, small steps. Maintain an upright, balanced posture, staying as high as possible with each step. Complete three sets of the exercise, with a short  break in between sets, for a total of 20 meters.

I can help you!

My sports massage studio is in Truro:
The Old Bakery Studios
Blewetts Wharf (just past radio Cornwall)
Truro.

To book your sports massage in Truro with me please call 07790 774 239

General sports

 

 

 

 

 

 

 

 

 

Sports injuries are generically classified as either traumatic or overuse injuries. My physical therapy sessions address the painful conditions of Plantar Faciatis, Shin Splints,Runners Knee, Cramp, Rotator Cuff Injuries, Achillies Tendonitis, IT Band Syndrome, Wrist Tendonitis, or  Repetitive Stress Injuries, Sciatic Nerve Pain (Sciatica) Tennis Elbow & Golfers elbow (although this condition is very likely to have other associated origins other than tennis or golf), whiplash, muscle strains and general sports injuries.

Many types of injury are caused by having a hard contact with something- this often causes ligament, tendon or bone damage.

A strain (small tear) in the muscle or ligament tissue will give you inflammation, pain, localised heat, swelling, redness and loss of function. This generally is the same in all cases. The inflammation will last 5 days from the initial trauma/ event.

How do you prevent injury?

Pre-activity: Warm up effectively, stretch

Post-activity: Warm down and stretch.

Have weekly or fortnightly massage treatments to ensure the muscle is not tense to start with. This will not only prevent further damage to a tense muscle, but will allow you to ‘up your game’ I have had serious sports/ gym clients present with the severest tension, who are under the threat of a serious injury, without even realising it! Their response is always the same- whilst the initial treatment uncomfortable at times, the outcome was dynamic, stamina improved and the ability to train ‘harder’ with ease very notable and satisfying.

What Do You Do If You Injure Yourself?

Welcome to R-I-C-E!

The following regime will help speed up your recovery and reduce your pain! Until the inflammation has eased follow the simple guidelines below:

R- Rest:

Reduce or stop using the injured area for 48 hours. If you have a leg injury, you may need to stay off of it completely.

I-Ice:

Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel.

C- Compression:

Compression of an injured ankle, knee, or wrist may help reduce the swelling. These include bandages such as elastic wraps, special boots, air casts and splints. Ask your doctor which is best.

E- Elevation:

Keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb.

Anti-inflammatory gels or tablets (e.g. Ibuprofen) may be useful to help with pain relief

Massage treatment, coupled with targeted mobilisation and stretches will get you on the road to recovery.

Does general muscle tension affect my sporting ability, even though I stretch?

This is a question I get asked frequently. The answer is most definitely YES!!!

The problem is that until you get a ‘decent’ massage treatment you are (generally) unaware of the level of tension held in the body. When you exercise you put pressure on the muscles to ‘perform’ and ‘achieve’ however, if there is a serious underlying tension already you are much closer to injury without even realising!

What Causes Muscle Tension?

Physical & (you may be surprised to read) emotional stress can create the tension within the affected muscles. If this tension remains for too long it can lead to repetitive strain and inflammation in the area which results in a pain/spasm cycle. Therefore, it is important to get at the source of the tension and take preventative steps for eliminating the stress and helping the muscles return to their normal state of relaxation.

 

What Is Ilio-Tibial Band syndrome (IT Band friction syndrome)?

ITB Syndrome is a common cause of knee pain and hip pain in sports participants. Knee pain is most commonly felt along the outside (lateral) knee and the lower thigh. ITB syndrome may also result in a nagging or acute pain on the outside of the hip.

Click HERE to book your bespoke treatment

What Causes IT Band Syndrome?

ITB syndrome is typically caused by inflammation of the iliotibial band and is a common injury in runners or other athletes that run for training or during their sports. The IT band acts primarily as a stabilizer during running and may become irritated from overuse.

The pain is typically felt on the outside (lateral) aspect of the knee or lower thigh, but may be felt near the hip, and is often more intense when descending stairs, or getting up from a chair.

IT band syndrome is common in runners who perform unbalanced, repetitive exercise such as running only on one side of a crowned road, or only running one way around a track. Most roads slope off to the sides and running along the edge causes to the outside foot to be lower than the inside foot. This in turn causes the pelvis to tilt to one side and stresses the IT band.

Click HERE to book your bespoke treatment

What can help prevent ITB syndrome?

  • Always have adequate rest/ repair time between training days
  • Regular Maga sports treatments for maintenance
  • Avoid over-training
  • If you train on an uneven road alternate directions daily to create balance.
  • Replace your old trainers
  • Run backwards- as mad as this sounds this will correct muscle imbalance & reduce pressure on the knees
  • Run on a soft, level surface
  • Stretch regularly
  • Use the correct training shoes for your sport
  • Visit a podiatrist to check your foot structure, use orthotics or inserts as necessary

Click here to view an appropriate stretch

Click HERE to book your bespoke treatment

Discover what causes and how to prevent muscle cramp  here!

 What is a Muscle Cramp and Spasm?

Muscle cramp and muscle spasms are  annoying conditions that involves a sudden, involuntary contraction and tightening of a muscle that will not immediately relax. Cramps can last anywhere from a few seconds to over 15 minutes and can often be seen visibly.

Muscle cramp and spasms can involve one muscle or the whole group. Although a spasm or cramp can occur in just about any muscle, the most common muscle groups affected are:

    • The lower leg and calf muscles.
    • The upper leg (hams & quads)
    • The feet and hands.

I uses a combination of techniques to provide effective solutions to both treat and prevent Cramp.

BOOK YOUR TREATMENT HERE

Muscle cramps and spasms can range in intensity from a slight twitch to a severe, agonizing contraction.

People who are at the greatest risk of muscle cramps are:

  • Those who take drugs or certain medications
  • Live or work in excessive heat and humidity
  • Its common among endurance athletes
  • People over 65 years of age who perform strenuous physical activity.

What Causes Muscle Cramp and Spasm?

There are several causes, the main ones being:

  • Dehydration
  • Electrolyte and mineral depletion.
  • Muscle fatigue and overuse
  • Poor flexibility and tight muscles

A number of other factors include

  • Excessive use of alcohol, drugs and medication.
  • Inadequate blood supply to area
  • Injury or muscle strain
  • Working or exercising in high heat and humidity

Treating Muscle Cramp and Spasm

Muscle cramps and spasms will usually go away on their own but there are a few important steps you can take to decrease the severity and duration of them.

  1. Stop the activity that triggered the cramp in the first place.
  2. Gently stretch the effected muscle or muscle group.
  3. Keep the effected areas moving with light activity and gentle massage.
  4. Continue to apply heat and massage to help promote blood flow.

Preventing Muscle Cramp and Spasm

A great place to start is to improve your general health and fitness. Improving your cardiovascular fitness will improve the delivery of blood to your muscles, which will ensure that they have adequate amounts of oxygen and nutrients to function properly.

Another key activity that will help to prevent muscle cramp and spasms is Stretching. Read More About Stretching

Keeping your muscles loose and flexible will help prevent them from cramping. Be sure to warm up and cool down after ALL physical activity.

 

A back strain is a pain ful condition where the muscles of the back are injured due to a traumatic pulling and subsequent tearing of the fibres. One of the most common sites of injury, regardless of the sport, is the lower back region. There are many causes for lower back pain, for example, which you may not realise are directly related to sports e.g. I often find that runners who have weak or inflexible hamstrings can experience severe ACUTE back pain as a consequence.

Click HERE to book your bespoke Back Tension reducing treatment

 

Other causes

  • Poor posture is a common cause.
  • A sudden or abrupt movement that causes the muscles to stretch the muscles past their point of elasticity usually causes these injuries.
  • Some back strains are the result of a high velocity impact such as a car accident that causes whiplash etc.
  • Muscle strains can be caused due to repetitive strains. For example, A person who maintains improper posture at a computer on a regular basis or a tennis player who uses improper form may have their muscles tighten to the extent that something as simple as reaching for a salt shaker can cause them to pull a muscle.
  • To add to the pain of a pulled muscle, the surrounding muscles react to the tear by stiffening to protect the injured muscle from further harm .

Recovery time

On average it takes about six weeks to recover from a muscle pull with some relief being felt after about three weeks. Scar tissue will continue to form past six weeks in some cases and as long as a year in severe back strains.

What Do You Do?

The first line of treatment is to support and protect the muscles, help them to loosen up and lessen the pain and minimize any inflammation. After three (or so) weeks, the muscle strain usually benefits from the introduction of mild exercise.

A few measures to ease your back pain

  • Stretching & strengthening
  • Good posture (particularly at work and on the commute)
  • Ice packs
  • Healthy diet
  • Vitamin, Mineral and Herb Supplementation (if necessary)
  • Meditation & breathing exercise to relax your back
  • Regular massage & stretches will assist on both a preventative & curative aspect.

Click HERE to book your bespoke Back Tension reducing treatment

'It's All About ME' | By Dawn SymonsA PRACTICAL GUIDE FOR A HEALTHY BODY AND MIND

 

When you become embroiled in extreme stress and burnout, one of the biggest difficulties is that is that on the surface you appear to be ‘normal’, healthy and well.

Loaded popular beliefs that Chronic Fatigue Syndrome (ME) does not exist, along with labels such such as hypochondriac, attention seeker or lazy, do little to resolve the emotional conflict of this crippling disease.

What I know for sure is that there are things that you can do… I know this to be true because I had to find and do them myself.

I wrote this book because I burned out 3 times. Frantically chasing a solution for my problems made things even worse. But after many long years I found a solution which is the exact opposite of frantic…

Price: £6.97

 




What is Achilles tendonitis?

The Achilles tendon connects the large calf muscles to the heel and provides the power in the push off when walking and running. It is estimated that Achilles Tendonitis accounts for around 10% of all running injuries.

Click HERE to book your targeted leg and foot treatment

Achilles Tendonitis can be either acute, meaning occurring over a period of a few days, following an increase in training, or chronic which occurs over a longer period of time. In addition to being either chronic or acute, the condition can also be either at the attachment point to the heel or in the mid-portion of the tendon (typically around 4cm above the heel). Healing of the Achilles tendon is often slow, due to its poor blood supply.

Acute tendonitis:

  • Gradual onset of pain over a period of days
  • Pain at the onset of exercise which fades as the exercise progresses.
  • Pain eases with rest.
  • Tenderness on palpation.

Chronic Achilles tendonitis may follow on from acute tendonitis if it goes untreated or is not allow sufficient rest. Chronic Achilles tendonitis is a difficult condition to treat, particularly in older athletes who appear to suffer more often.

Chronic tendonitis:

  • Gradual onset of pain over a period of weeks, or even months.
  • Pain with all exercise, which is constant throughout.
  • Pain in the tendon when walking especially up hill or up stairs.
  • Pain and stiffness in the Achilles tendon especially in the morning or after rest.
  • There may be nodules or lumps in the Achilles tendon, particularly 2-4cm above the heel.
  • Tenderness on palpation.
  • Swelling or thickening over the Achilles tendon.
  • There may be redness over the skin.
  • You can sometimes feel a creaking when you press your fingers into the tendon and move the ankle.

Causes of Achilles Tendonitis

  • Achilles tendonitis is an overuse injury. Too much too soon is the basic cause of overuse injuries, however other factors can contribute to developing the condition.
  • Increase in activity (either distance, speed or hills).
  • Less recovery time between activities.
  • Change of footwear or training surface.
  • Weak calf muscles.

REMEMBER ACUTE IS THE FIRST FEW WEEKS. IF YOU IGNORE THE SIGNS YOU WILL TURN THIS INTO A LONG TERM ISSUE………..

Click HERE to book your bespoke tendonitis treatment

Other causes

  • Decreased range of motion at the ankle joint, usually cause by tight calf muscles.
  • Running up hills – the Achilles tendon has to stretch more than normal on every stride. This is fine for a while but will mean the tendon will fatigue sooner than normal.
  • Over-pronation or feet which roll in when running can place an increased strain on the Achilles tendon. As the foot rolls in (flattens) the lower leg also rotates inwards which places twisting stresses on the tendon.
  • Wearing high heels constantly shortens the tendon and calf muscles. When exercising in flat running shoes, the tendon is stretched beyond its normal range which places an ‘abnormal’ strain on the tendon

What Do You Do?

The best advice is not to get it in the first place. However, if you are seeing signs and symptoms you should do the following:

  • Rest and apply cold therapy.
  • Wear a heel pad to raise the heel and take some of the strain off the Achilles tendon. This should only be a temporary measure while the Achilles tendon is healing.
  • Make sure you have the correct running shoes for your foot and type of sport.
  • Regular massage & an injury management programme.

How often should I get a massage?

  • Runners of 30+ miles weekly sessions initially, then every fortnightly maintenance sessions.
  • Runners of less than 30 miles a week- monthly maintenance sessions

Stretch For Achiles Tendonitis…. CLICK HERE.

Click HERE to book your targeted leg and foot treatment

muscle tension

Are you overtraining?

Suffering from pain, fatigue or simply not achieving your personal bests?

If you’ve been over-training and want to fix your body, your first priority is to put your feet up and take a rest! If not, lets not beat around the bush here there will be a point when your body will object so much you may end up having to stop your sport.

How much time will it take?

Obvious that depends on the severity, but start by taking 3 to 5 days rest. It is important to have a massage treatment and receive target, bespoke stretch advice to turbo boost (and maintain) your recovery. Try to get as much sleep and relaxation as possible. Go to bed early and catch a nap when you can. Make sure you increase your intake of highly nutritious foods and take an extra dose of vitamins and minerals….. Read More.

The hardest part for any keen sports participant is the psychological side of rest, but I’d like to invite you to focus on how much better your performance will be post-rest. Your body’s condition will be greatly enhanced.

In fact I would go as far to say that there’s no point in beating yourself up mentally over losing a few days exercise, and I would like to particularly ask you to consider the point that you don’t have to work so hard to achieve even better results! Please try not to underestimate the benefits of a good rest and a decent deep-tissue / sport specific massage

After the initial 3 to 5 days rest you can gradually get back into your normal exercise routine, but start off slowly. Most research suggests that you can return with the same intensity and time of exercise but you must cut back on the frequency. So if you would normally exercise 3 or 4 times a week, cut that back to only twice a week for the next week or two. After that you can build towards your normal training regime.

The Benefits Of Stretching

Stretching is a great recovery tool, and you should be using stretching exercises during your normal exercise routine both to assist in recovery and to prevent injury. For more about stretching click HERE

 

BOOK YOUR DEEP TISSUE | SPORT SPECIFIC MASSAGE TREATMENT HERE

Cycling stretching exercises to improve your performance and do away with cycling injuries for good.

If you’re looking to improve your cycling or just seeking to prevent cycling injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help.

Body bits involved

Cycling requires a great deal of muscular and cardiovascular endurance. Therefore,a combination of speed, strength, and endurance work, along with flexibility training, is essential for success.

The major muscles involved in road cycling include:

  • The muscles of the legs and hips.
  • The core muscles are important for maintaining balance and power.
  • The muscles of the arms and  shoulders are important to maintain a support position on the bike when  leaning forward, as are the muscles of the hand, wrist and forearm.

Special attention must be paid to stretching the muscles after use to ensure flexibility in commonly over-used muscles.

Most Common Cycling Injuries

The list of common overuse injuries experienced by cyclists includes Plantar Fasciitis, Knee Bursitis, Iliotibial Band Syndrome (ITB), Patellar Tendonitis, Lower Back Pain, and Muscle Strains. Cyclists who experience crashes may also be subject to fractures and traumatic brain injury.

  • Iliotibial Band Syndrome  (ITB): causes  the tendon to pull the knee joint out of alignment and rub against the outside of the knee, which results in inflammation and pain. Read More….
  • Knee Bursitis: Bursitis is a condition a fluid filled sac (bursa)that cushions the tendons and ligaments where they cross the bone, become irritated and inflamed. This leads to redness, warmth, and swelling in the area. In some cases the bursa may rupture causing the fluid to leak out and impair the ability of  the bursa to cushion. Repetitive flexion and extension of the knee can cause irritation to the bursa on the outside of the knee or on the top of the knee cap. The pain will subside with rest and the inflammation usually  responds to ice and NSAIDs during rest. Flexibility training during rehabilitation helps to reduce the chance of bursitis recurring.
  • Lower Back Pain: The riding position on the bike, especially during road racing, can cause pain in the lower back due to poor posture or fatigue. Pressure on the intervertebral discs may  require medical help to relieve.
  • Muscle Strains: Muscle strains are sometimes caused by overstretching or working against an extreme load. They may also be caused by overtraining a muscle and not allowing for rest and recovery. The muscle fibres tear causing inflammation and bruising within the muscle. The resulting pain may lead to a guarding of the muscle and stiffness will set in due to scarring. Muscle strains range from severe, large numbers of fibres and a large area of the muscle, to minor, involving a small number of fibres. Rest, ice, and anti-inflammatory medication are used to treat muscle strains. (For more treatment information CLICK HERE…..)
  • Patellar Tendonitis: may be an acute injury, caused by trauma to the tendon. More commonly it is due to overuse, or incorrect pedalling form. The tendon rubs over the bone and causes inflammation that aggravates the condition, leading to a cycle of inflammation and pain. A lot of mileage during training can lead to this condition. Treatment for tendonitis includes discontinuation of the activity that caused the problem, NSAIDs, and ice.
  • Plantar Fasciitis: Foot arch pain….Read More
  • Traumatic Brain Injury: Landing on your head or being struck by another cyclist after you have fallen leads to many of the traumatic brain injuries in cycling. Always wear a helmet. Traumatic brain injury is a medical emergency and requires immediate medical attention.

Injury Prevention Strategies

Effective, efficient conditioning and safety measures are essential in injury prevention strategies of road cyclists.

  • Always warm up prior to training.
  • Allow an adequate cool down period and perform after training/competition stretching.
  • Effective cardiovascular conditioning will prevent fatigue and other overuse injuries.
  • Increasing flexibility in the muscles and joints will reduce the stress on these areas during training.
  • Keeping the bike in top riding condition and maintaining it on a regular schedule will also prevent accidents from occurring.
  • Learning proper cycling technique is important to prevent overuse injuries and those caused by improper form.
  • Stronger muscles will be able to handle the stress of longer rides better than weaker ones.
  • Wearing a helmet while riding is extremely important to prevent head injuries.

The Top 3 Cycling Stretches

Stretching is essential to overall conditioning and should be an integral part of any cycling training program. Due to the long period of time spent in the same position, stretching is very important to the cyclist.

Kneeling Upper Hip & Quad Stretch:

Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground.

Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.

 

Copy Protected by Chetan's WP-Copyprotect.