Do you wake up in the morning and hobble out of bed because your feet are sore? Do you get heel pain or have sore feet after a period of rest? You may have Plantar Fasciitis.

Plantar fasciitis is an over use injury that can be due a combination of the following: 
​

• High impact activities: Running, dancing and other activities that put stress on your feet.
• Sudden and significant changed to training or levels of physical activity: If you quickly increase your level of physical activity or change the frequency, duration, intensity or load of your training, you risk cause irritating your plantar fascia.
  
• Foot mechanics: Flat feet, high arches, or an abnormal walking or running pattern can affect the way load is distributed through your feet
• Occupation: Jobs that keep you on your feet for long periods or a significant change to the amount of physical activity you are doing at work can cause plantar fasciitis.
• Shoes: Wearing the incorrect shoes while training or continuously wearing shoes with limited support can cause or exacerbate the condition.

When we see clients who we suspect have plantar fasciitis we like to get a physiotherapist or podiatrist involved quickly. This is to quickly get a diagnosis and work out a plan to move beyond it - as plantar fascia pain can take a long time to relieve itself if not acted on quickly and appropriately.

Diagnosis is usually based on your medical history and lifestyle factors as well as physical examination of your foot. Your health practitioner well check for areas of tenderness in your foot. Imaging is not often used to diagnose this condition, however it can be used to rule out other conditions. 

1. Rest & Modification of Activity:
 
Initially, you may need to put your feet up and rest. This helps to quickly de-load your feet and calm things down. You may also need to alter the activities you do to lower impact exercise like swimming or cycling or change the frequency/ duration or intensity of your training. 

2. Shoes On and Orthotics:

Replacing those flat shoes with supportive ones and avoiding bare feet on hard surfaces is important to better manage and move beyond plantar fascia pain. Having a podiatrist check the shoes you are wearing to work or while exercising is also important to ensure this is not a factor. Orthotics may be an option that your podiatrist suggests, dependent on the structure of your feet.

3. Self Massage/ Triggering Of Your Calf
​
Loosening your calf by placing your calf onto of a ball or foam roller and finding the spots that hurt can help to relieve plantar fascia pain. Rolling a ball directly over the sore area of your foot is not recommended in the early stages of treatment as this can irritate the area. 

4. Strengthening Your Foot and Calves

Strength training plays a significant role in moving beyond plantar fascia pain. Improving the strength of the muscles in your feet that support that arch of your foot, as well as your calf can help to relieve pain and get you back to the things you enjoy. 

Remedial massage can help to relieve symptoms of plantar fasciitis. We recommend utilising it as part of your treatment plan. Your practitioner will loosen through your calf, often mobilise through the joints in your feet and release areas of your foot that impact the plantar fascia. They can also suggest exercises and self massage techniques to help relieve symptoms and help you recover faster. 

6. Medications
​
Discuss with your physiotherapist or doctor if Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) like ibuprofen or naproxen can help to reduce pain and inflammation. Sometimes these are not recommended because that can impact the healing process. 

It is important to understand that plantar fasciitis and plantar fascia pain can take a very long time (a year or two) to heal, when not managed well or treated quickly. That is why it is important seek help early when symptoms present. 

Plantar fasciitis can be a painful and frustrating condition that can take a long time to heal.  However, with the right approach and early intervention you can manage your symptoms and move beyond your pain. If you experience persistent heel pain, consult with a healthcare professional to develop a personalised treatment plan that suits your needs. A remedial massage therapist is often a good place to start to help to change your pain, whilst creating a plan and recommending great health practitioners such as a physio or podiatrist to help you recover faster.  


If you suspect you have plantar fasciitis please reach out to us on 3891 7629 or book in online to see one of our remedial massage therapists. For plantar fascia or foot pain we recommend seeing one of our Senior or Principal Remedial Massage therapists. 

Understanding pain as a pathway means recognising it as an opportunity for growth and improvement. It doesn't always have to be about stopping at the sign of discomfort and avoiding that activity, but addressing it with the right interventions. 

Remedial massage stands out as a powerful tool in this context. It goes beyond the surface to identify underlying causes of pain and discomfort, facilitating recovery, enhancing performance and  early identification or prevention of injuries. 

Remedial Massage is not just about relaxation.  By focusing on the underlying causes of pain and providing you with understanding about the mechanisms behind your discomfort, remedial massage serves as a gateway to reclaiming the activities you love, improving functional movement, and enhancing your daily life.

• Rediscover Joyful Movement: If you've set aside hobbies or sports due to persistent pain, remedial massage can help restore the necessary physical functions to re-engage with those passions without the shadow of discomfort.

• Reclaim Your Range: It's not uncommon to attribute diminishing flexibility or mobility to age, but with remedial massage, you may find yourself turning your head with ease again or reaching new heights—literally.

• Specific Recovery: So often, we resign ourselves to live with neck, back, or hip pain, chalking it up to the natural ageing process. Remedial massage targets these specific areas, providing relief and understanding that age isn't necessarily the culprit.

• Enhance Daily Life: The simple tasks we take for granted, like lifting a cup of tea or stretching overhead, can become challenges. Remedial massage works to improve these everyday actions, supporting your quality of life and independence.

​
By unraveling the knots of chronic pain and demystifying the reasons behind them, remedial massage doesn't just alleviate symptoms—it empowers you to live a fuller, more active life.

At Just Knead It, we champion the belief that age is indeed just a number. Your ability to live an active, fulfilling life shouldn't be dictated by the candles on your birthday cake but by how well you listen and respond to your body's needs. Pain is not a sign of old age but a signal that your body is in need of attention and care.

Incorporating remedial massage into your wellness routine is not just an investment in alleviating pain; it's an investment in your quality of life. It's about staying ahead of the game, ensuring that you can continue to do the things you love, with the people you cherish, for as long as possible.

For decades, the RICE method: rest, ice, compression, elevation has been the gold standard for treating soft-tissue injuries. The idea was simple: when you get hurt, put some ice on it.

However, recent insights and evolving medical research have sparked a debate about the efficacy of applying ice to injuries. Does it help or is it a hindrance? 

The story begins with Dr. Gabe Mirkin, an American sports doctor who coined the term 'RICE' in 1978. RICE quickly became a household acronym, guiding us to reach for the ice pack after a twist or a sprain. 

However in 2015 Dr Mirkin retracted his initial hypothesis voicing concerns that icing injuries may delay the healing process. Dr. Mirkin recently reiterated these thoughts in an interview with The Sydney Morning Herald, stating, "Cold and ice are safe pain medicines, but they delay healing.

Dr. Peter Baquie, a sport and exercise physician with 11 years of general practice experience, presents a unique perspective. He believes that while there are cases where RICE, especially the "ice" part, is less appropriate, it can still be a valuable initial strategy for more severe soft-tissue injuries, sprains, and contusions.

Dr. Baquie acknowledges the argument against using ice. However, he also states, unchecked post-injury bleeding, swelling, and pain can delay a person's ability to weight-bear, move a limb through its full range of motion, and begin rehabilitation exercises, which is another critical phase of injury care. He concludes that there is no one-size-fits all solution and that when in doubt consult your health care professional. 

Greetings from Fukuoka, Japan, where I am typing away against the backdrop of another heat session of the 2023 World Swimming Championships. Last night the team won four gold medals and broke two world records. It’s safe to say it’s been a sensational start to the competition. 
​
​It’s been a surreal privilege to be part of such an event and an experience that will be hard to beat. I want to share some of the memorable moments from the trip.

​

A wall of stickers: Amidst this labyrinth of team areas, is Australia’s realm, marked by the iconic green and gold. The main backdrop to our team area is one of my favourite traditions adopted by all countries at international swimming events – an ever-expanding wall of semi-final and final stickers. To me, each sticker is a testament to the relentless pursuit of excellence that each of our Dolphins undertakes to compete at the highest level. When you see how hard this team works to get the results that they achieve it really is an honour to watch them stick those stickers on the wall!

Courage: One of the team’s values is courage. This was present in torrents throughout the entire competition as we witnessed moments such as rookie Kai Taylor dive in for his first race and win gold in the relay or Ariarne Titmus execute a flawless race in the 400m Freestyle -  obliterating the World Record. In the lead up to the event, it was aptly dubbed ‘the race of the century’ (no pressure!!) and she handled the pressure with grace. 

Not to be forgotten is Sam Short who strategically led out his competitors, at times by two body lengths for 900m in the 1500m freestyle, finally placing 3rd. There was so many personal best performances and amazing achievements from all members of the team. It was a privilege to watch these guys in action. ​

In times of high stress, when we are feeling overwhelmed or busy, it is easy to let the things that keep us happy, health and full of energy slip down the priority list. Yet, generally these small daily and weekly routines are what help us cope through these periods.

How do we help ourselves maintain these health habits in stressful or busy times?  

Not everyone wants to live longer, especially if it means simply suffering for longer. I don't know too many people however, who don't want to enjoy more years of wellness. One of the best ways to gain greater understanding of how we might achieve greater longevity and wellness is to take lessons from people who have lived the longest.

In 2015 a National Geographic expedition lead by Dan Buettner went to uncover the secret to living longer.

His team explored 5 regions of the world where people consistently lived to over 100 years of age.

• Sardinia, Italy
• Ikaria, Greece
• Nicoya Peninsula, Costa Rica

• Loma Linda, California
• Okinawa, Japan

They were astounded by their findings and Dan published a book - Blue Zones: Lessons from the World’s Longest Lived.

He discovered 9 common denominators amongst people in these regions. One of the biggest commonalities was being connected  to people and community. He coined these 9 common denominators: Power 9©.. 

Here are the 9 Factors to living longer the he uncovered in his research:

1. Move Naturally - most who lived to over 100 weren't gym junkies or marathon runners. They participated in activities that kept them up and moving like gardening and walking.
   
   
2. Purpose - According to Buettner having purpose or meaning in your life will increase your life expectancy by 7 years.
   
   
3. Stress Management - Stress is a known factor associated with a number of age related conditions. Sardinian's have happy hour, People of Loma Linda pray, Okinawans take moments to remember their ancestors. Ikarians take regular naps! What will you choose?
   
   
4. 80% Rule - Stop eating when your 80% full! 'Hara hachi bu' is a 2500 year old Confucian teaching that the Okinawans live by. It translates to English as 'Eat until you are 9 parts full.' I like to say 'Eat until you are no longer hungry' or 'Stop eating before you are full!'
   
   
5. Plant Based Diet - People living in the longest living areas generally consume a diet of legumes and plant based products, whilst meat is consumed infrequently and in moderate amounts.
   
   
6. Moderate Alcohol - Surprisingly there was a moderate consumption of alcohol amongst most of these communities. 1 -2 glasses / day preferably with friends and family.
   
   
7. Community - The research showed that of the centenarians interviewed 258 out of 263 all attended regular faith-based services. The religion did not matter. Being connected to community did. 
   
   
8. Relationships - Family relationships played a significant role in all centenarian's lives. 
   
   
9. Social Circles - All centenarians had strong social circles that participated in healthy activities. In Okinawa people are connected to a lifelong circle of about 5 friends that support each other well into old age. This group is called a 'moia.' 

Dan Buettner's research has influenced policy makers, local businesses, schools and communities across the world. 

He has help to shift their focus to creating environmental changes based on his work. These changes have helped to reduce obesity, increase longevity and help people to make healthier life choices. These life choices focus on long term health rather than short term change.

For more information check out Dan Beuttner's Website and his Book.

www.bluezones.com​
​

I asked Dan, one of Just Knead It's allied health referral network to talk about why it is important to work with health professionals who understand your sport. 

​Recently I travelled to Cairns and Japan with the Aussie Swim Team. It reinforced for me the importance of working with an allied health team with sports specific knowledge. 

There is a difference between a health professional who understands injury and one who understands how and why you get tight - based of what sport you play.  Also someone who has an in-depth understanding of what parts of your technique could be contributing to what they see in treatment, as well as what ranges of motion you need to perform at your best is essential. Have a read! This blog is good. 

​Kat Murray - Founder -  Just Knead It ​

This lemony, flavour packed beef brisket is sure to be a crowd pleaser! It also makes a mean taco filling!