When the plantar fascia becomes inflamed it is called plantar fasciitis. This happens when you use your foot too much, such as an athlete who runs constantly. There can be trauma caused to the heel and this trauma is called a heel spur. A heel spur is a bony growth, while plantar fascia is a tendon thickening that is inflamed and thus ruptures. This rupture causes so much pain that the person can be debilitated.

According to many doctors, wearing the wrong type of shoes can cause heel spurs. The famous wedges, high heels or the new style shoes are not only uncomfortable, but they can cause many foot health problems down the road, so wear in moderation. Look for a comfortable shoe with wiggle room; a shoe that has the arch padded but not too high and thick soles.

Risk Factors That Might Cause Plantar Fasciitis:

- Foot arch problems(sometimes from wearing ill fitting shoes).
- Sudden weight gain or being obese.
- Running or being an athlete.
- A tight Achilles tendon

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Three60Fitness Studio

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Studio: 778-437-2322

Cell: 250-485-3228

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Tuesday held a visit to the physio. My achilles has little pain now although it does feel tight now and again so it’s a useful session to loosen it up plus with my knee a bit niggly I’m keen to keep on top of it. They had a quick look at my gait and seems most of my niggles over the past year are due to flat feet and even stability shoes aren’t doing the job. Post marathon it looks as if orthotics may be on the cards, but to get me through the next few weeks with as  few problems as possible, I have more padding in my shoes to try and alleviate the problem. It was a tough physio session, perhaps the most brutal so far.  I did go out for an easy run (an agreed compromise with the physio) but part of me wishes I hadn’t as it was hard work and still quite slow.

Wednesday was swim training. Slightly different session to usual with pyramid sets but felt really strong for most of it. I’d had a rubbish day at work and it would have been quite easy to miss it but I am always glad I’ve been afterwards and boy do I sleep well on Wednesday nights!

Thursday night I met a few guys at the club for an early 4 mile loop. I thought I’d give my new trainers a go, with the insoles from my old trainers (plus padding) to ease the transition. I wasn’t sure how I would run but we agreed about 8:30 pace which was still quite fast for where I am at the moment but thought I’d wing it. Well, the first mile was 8:30 ad then got quicker and quicker finishing with a 7:46 – quickest mile I have run since before Christmas! Just goes to show, sometimes you need to be pushed outside your comfort zone! That gave me a bit of a boost for the second main club run and I thought I’d carry on in the same vein and run it reasonably hard so that I got some sort of a reasonable tempo run in. With loop backs I managed a further 5.2 miles.

I decided with four Sundays to London I could afford another really long run so felt 20 miles would be about right. I’ve been a bit naughty and not had a recovery week as you’re supposed to but felt as I’d had to build up really slowly I could probably manage another week before I cut back. The main club run was due to last about 2 hours 35 minutes so I figured I’d need to do a bit on my own at the end. I felt really comfortable the whole way round and averaged just under 9 minutes a mile for 20 miles. This included several shoe lace stops and a stop at the car to refill my bottles when I forgot to stop the watch, so possibly a bit quicker still. My penultimate mile was an 8:30 so it would seem still have something in the tank for the last six miles when they come and am actually now running better than I was this time last year…just got to stay healthy….

Monday – swim 2.7km

Tuesday – 4 miles easy

Wednesday – swim session (GreenlightPT)

Thursday – 9.2 miles (4 mile early lap/5.2 mile DLRR Social Run)

Friday – rest

Saturday – rest

Sunday – 20 miles

Miles for the week – 33 miles

Second thoughts are on Suicide: I was reading a testimony letter from a random person on the internet and I found myself relating to it from a spiritual and faith perspective. I will show it here:

“How do you picture yourself in Christ? A servant, a worker, a friend? I have always pictured myself as a Knight. I have dirt and blood on my face, fighting the good fight, willing to give my life for the one true King. By me telling you this, the letter will make more sense.

Dear satan,
I just wanted to send you a letter and tell you that you LOST.

You knew that God had plans for me and it scared you. So you set out to destroy me and my family. First, you tried to destroy me personally, you tempted me with bodybuilding drugs, you wanted me in jail because you knew that I would not be as effective in His Kingdom. I did fall into your temptation, but My Lord saved me, I am sure it made you angry.

Then you tried to destroy my family, by tempting me with another female, and again I fell into your temptation. It almost destroyed my family, but again, Our Lord came through and saved us. We beat the odds and survived, I bet it must have made you very angry.

Finally, I had my life together; I was being the person that God wanted me to be. You could not destroy me mentally so you went after my physical body. I found out I had an incurable disease. Looking back I see now what you wanted, it was not the disease, it was the fact that I wanted to kill myself, you wanted me out of the picture for good. You almost got what you wanted, but again my LORD and my family saved me. You LOST. I am still here and still fighting, and because of your failure, and Christ’s victory.

You are such a weak creature, I know that you have to ask permission of My Lord to do anything; even you acknowledge God’s awesome power! Every victory in Christ only makes me stronger. My body may be somewhat crippled, but you will NEVER KILL MY SPIRIT.

Victorious in Christ,
Anonymous

Ps. you may win little victories here on this earth, but I know how the story ends……YOU LOSE.”

I remembered the first time in my recent memory of my 28 years on this Earth and this life, I contemplated suicide for a brief second where the feeling of giving up hope was very real. This happened after I tore my Achilles Tendon and just had reconstructive surgery and it had been about 2 weeks into the process of healing. The pain and pressure of the incision and the blood flowing to my tendon was unbearable at times, but the pain and the experience made it a humbling one, as well as a graceful and appreciative moment. I had never believed that losing the ability to walk could change someone’s life so much, especially mine; but the Lord broke me and humbled me more so than I could have ever imagined and eventually bringing me closer to Him back in April of 2012. It was on one fateful night where I was on my crutches going up to the kitchen which had a small set of stairs leading up to it. As I came back down, I had tried to take a step down the stairs before I set my crutches onto the stair one at a time. That’s when I came to a fall on those stairs and as I fell, I caught myself with my torn tendon  on my right foot to brace for impact, which in retrospect, I shouldn’t have done. As I fell, I could feel the pressure on the tendon which had just been surgically re-attached because my big right toe had caught the fall and the pressure transferred from the toe to my tendon. I heard a stretching, tearing sound and I fell to the floor in the darkness of the early morning hours. I just laid there in pain and couldn’t move for I had feared that I may have devastatingly re-tore my tendon. I was tearing up and was so upset at myself; I eventually managed to crawl back to my bed. I elevated my leg immediately so that the pain would subside and all I could do was wonder, did I just injure my right foot to the point of no return? Will I be able to really walk again? And for one brief second in time, I felt hopeless and had a thought of just ending it all. It was a sad and sadistic moment in my life and I immediately changed my hopeless mindset, knowing that suicide is a huge sin and Christ teaches us not to ever perform such a terrible act upon one’s self. I prayed to the Lord Jesus Christ to save me from my torment and pain, and to heal my foot so that one day I would be able to walk again. I also prayed for Him to heal my foot and that the fall did not cause any permanent damage to my tendon which had been healing. I’m so thankful for Him listening to my prayers and a few months later, I was walking again. It was an emotional moment for me to have that feeling of hopelessness but with God, all things are possible through Him and whenever life gets too hard, I can positively say that I rest all my hopes, doubts and my pain on his shoulders to take it all with Him. It is in Him, that I have the greatest salvation through his son Christ Jesus and I understand that worldly desires and the crippling of my body will eventually diminish, but it will never break my soul. Before my torn tendon, my life was going downhill and I felt lost and hopeless, as I fell deeper into that deep and evil chasm. I know that satan was leading me astray to the point where I couldn’t have been re-born again. Those thoughts of suicide was the devil tempting and breaking me down. It was a test of perseverance and whether or not I would lean on God’s love for me and use his strength to build me up and make that choice to avoid sinful thoughts and desires, as well as thinking about taking my own life out of this feeling of hopelessness. I don’t want anyone to ever have that feeling EVER! For it is a sad and lonely place to be. With that being said, please get help for anyone you know who even thinks about the possibility of taking their own life. Over the next year, I leaned on God more so than ever until this day and He quickly provided the love and support of my family and friends; some in Christ more so than others, to come and be there for me when I needed their love the most. I battle my sinful thoughts and desires everyday, but thanks to God’s everlasting love and mercy, He has never let go of me and always had faith in me to bring me out better and stronger as one of His beloved children. I made it out alive and am here today testifying again to His great love and mercy. Thanks for listening.

Oh yeah…the Kevin Ware injury was the most gruesome thing on television I have seen live ever. My heart and my prayers go out to him and his family. He deserves a standing ovation for being so strong at such a tragic and gut wrenching moment. I hope that he has a full recovery very quickly. The pictures and videos were grotesque and I think my tendon tear was nothing in comparisons to what he went through. God bless him and his family.

I was on my way to Wal-Mart this afternoon, when I saw a couple of women crossing the road. They were walking from a fast food restaurant parking lot to a gas station parking lot. One of them was barefoot, holding a pair of what I think was heels. I say heels, because I was driving and didn’t get to see except in a flash (they weren’t crossing in front of me), but it fits the picture of what I would like to talk about today.

I discussed before about cultural expectations, but I forgot to mention one prominent exception. Women who wear heels are almost expected to take them off and either carry them or leave them with their belongings. This leaves the women either walking barefoot or in hose, and the funny thing is, it’s normal. Why?

Well, I don’t wear heels (I’m not one of those kinds of guys), but even I know that wearing heels tends to hurt. For those women out there, I think you can back this statement up, right? We all know that heels hurt, so when women wear heels we allow them to take them off because we all know they are uncomfortable. And then, it’s okay. They don’t usually have any other shoes, and is then barefoot is acceptable. Women could go in a fancy restaurant in L.A. and carry their heels in barefoot, but guys would be denied even if they were in a suit and tie.

I even found this picture of a fashion show runway model carrying her heels as part of the outfit:

After reading the article attached to the photo, it turns out that the shoe maker had this fashion show where five of the models fell. This particular model didn’t feel like repeating the mistake, and she carried them off the stage. Click the picture to go to the article.

But it still proves my point. Heels are dangerous. They make you more susceptible to falling, wrecks havoc on the posture, joints, and muscles, and is perfectly fine if women carry them instead of wear them.

Here’s an idea. Don’t wear them. Just don’t. What happens to the body when you wear heels?

Well for starters, the arch is flexed. The arch is designed to distribute the load of the body evenly across the foot, allowing a stable foundation for standing, walking or running. With the arch flexed, this load bearing design is no longer able to function, which will cause problems as we will see later on. Also if the arch isn’t used it will be weakened over time and causing it to fall or flatten. The arch also functions as a shock absorber, which when in the heels provides no shock protection, sending all compression straight up the legs and into the spine with every step.

The foot is meant to share the weight of the body evenly over the foot. With three inch heels, the weight load is 90% at the ball of the foot, where the metatarsal heads are. These metatarsals are meant to be walked on horizontally, only carrying half of the body weight, not compressed vertically downwards with almost all of the body weight. This can cause serious problems and deformations over an extended period of time. Not to mention, the toe box of high heel shoes are notorious for being to narrow for all the toes. The toes are crammed together, pushed forward with extra force on every step, and kept locked in a hyper-extended position causing a full range of ailments to the feet.

The heel also extends the ankle, sometimes to its fullest range of motion. It then locks the ankle in that position. Over time, even as little as six months, this could shorten the calf muscle and the Achilles tendon. Out of the podiatrists that I have spoken with, 3 out of 4 patients are female. Many of them flock to the doctor’s office in the spring and summer when women shift from heels in the winter to flip flops for the summer. Their calf muscles have been shortened, and they find that walking normally barefoot or in flip flops is painful. Walking should not be painful. Shoes that are painful even after you take them off, should not be worn at all.

And if you think I’m talking to just girls, you’re wrong. Every shoe has a heel. You can’t deny that. Most shoes have a heel higher than the rest of the foot. Even men’s dress shoes have a tall heel and a narrow toe box. Tennis shoes are known for their padded heel, and the toe spring hyper-extends the toes joining with the metatarsals similar to high heels. It’s not just women’s fancy dress shoes, although they are probably the worst, it’s all shoes with heels higher than the foot. I would recommend that if you feel like you want to carry your shoes instead of wearing them, just don’t bring them. That’s what I do. It seems to work for me.

The Barefoot Husband

the barefoot book

Compliment and enhances Foot Surgeon Birmingham total a lot when the flowery terms are taken out take the time to filtration system and method. All those around you might pander to your experience of properly-simply being and say stuff that are not always the things they seem. Listen tightly and get to the meats from the opinions to help you build on the positives without the need of burning off oneself from the glory.

In many cases, we discover ourself discouraged or missing meaning in your day-to-day lives, among the best strategies to defeat personal assistant sensations is to locate approaches to give important company to other folks. Serving other people is usually a great way to concentrate on other activities in addition to oneself and once we all do these things we are going to find pleasure that people by no means recognized existed.

Go ahead and take infrequent holiday break. If you are like you are obtaining confused with all sorts of every day challenges, take the time away from to go on a vacation that is far from home or even in your property. Minimize the ties to the things which are triggering you tension, so that you can absolutely de-stress.

Give certain parts of yourself rear to people who want you most – your family and friends. Identify individuals certain behaviors, habits, and opinions that acquire your very best characteristics and devotion away from individuals who adore you most, and then make a aware energy to remove individuals adverse aspects of your persona.

Should you be contemplating heading down the way of personal-help coping with your frustration problems, you should remain focused on your target to be more enjoyable. Often, situations will occur that will make you need to snap, but you have to stay focused and look past the brief satisfaction of fury.

Socializing with sizeable groupings supplies a soundboard for ideas, and will help to floor people in truth. An individual viewpoint or two could possibly be the source of some problems, however with a big discussion board of folks you notice a multiple of viewpoints. Then you can objectively weigh a lot more alternatives than you might if you just hear your own voice, or that of a few close friends or pundits.

Occasionally men and women truly feel so misplaced and not sure of where by their life is proceeding. This qualified prospects these to take a posture and focus on their personal development. To start this thrilling journey, you need to work on reviving your personal identity. You will then have no trouble figuring out exactly what you ought to do to make your greater individual.

See, it wasn’t nearly as bad as you may believed it might be. Thinking of how you can support oneself reside a greater daily life. Life will get caught in ruts and therefore can make lifestyle it, much more challenging. Do yourself a favour and comply with all those over tips to stay a more happy lifestyle, your path.

Muddying the water is the fact that I have been through a slew of RA treatments over the past four years in an effort to find a combination that works for the long term. I’m currently on Actemra infusions and now going back to add leflunomide (Arava) in an effort to capture the earlier success with Actemra. While many RA patients find relief from the most common treatments like methotrexate, Enbrel, and Humira, it seems to elude 30-40% of patients.[i] Every person seems to respond differently to various medicines and doses.

This personal evidence leads me to believe that there may be different sub-types of RA. In a recent conversation at the RA site on HealthCentral, the notion of sub-types of RA was mentioned. We already know that there are different types of inflammatory arthritis including RA, AS, psoriatic arthritis.[ii] And each of these diseases presents different patterns and may be treated with similar and/or different medications. But there seems to be a lack of scientifically defined sub-types of RA.

According to researchers from the Netherlands, “Rheumatoid arthritis (RA) is a heterogeneous disease with unknown cause.“[iii] Differences in genetic expressions of RA patients were seen by these researchers lending some credence to a genetic link to sub-types of RA. In an earlier study of the genetics of RA in 1989, researchers found a gene called HLA-DR was found in 83% of 149 patients with classical or definite RA.[iv] But no explanation is given for the 17% of RA patients who did not show the gene. In 2010, a group of researchers found four genetic sub-types of RA.[v] Japanese scientists found genetic differences at the molecular level. They stated, “Data from genome-wide screening, transcriptional profiling, and animal models indicate that RA consists with heterogeneous disease subsets.”[vi] Some researchers even found different emotional responses in RA patients.[vii]

While the causes of RA are not completely evident, most scientists suspect a combination of factors including genetic and environmental (see earlier post on the triggers of RA). Scientists are now beginning to unravel the complexities of RA and find that there may actually be a variety of sub-types of the disease. I hypothesize that future research into RA and other autoimmune diseases will reveal that genetics and environmental factors impact the way individuals present symptoms and respond to treatments. This knowledge may lead to definitions of RA sub-types and better treatments in the future. In the meantime, I’ll keep experimenting with treatments in order to find a combination that works.

There is a few reasons why runners get injured training for their next race. Injuries such as over training  inflexibility, wrong shoes, ignoring the cues your body is giving you, just to name a few. It is a little hard to determine how exactly to stay injury free but there are a few tips to follow and you can decrease your chances of injuries.

 KNOW YOUR LIMIT!!     All us runners have a limit of running we do a week. Some different from others, I try to get the most in each week I can, but I try not to run over 20 miles a week (when not training). Whenever you go over your threshold you are bound to have an injury, the rule of thumb according to several professionals is to increase your miles by 10% at a time to lower the risk of injuries. With that comes the dreaded ”Terrible toos!”–Too much, too soon!!! You can still pass your limits, but you’ll have to take a gradual and patient approach. Use the 10% rule as guideline, but know that it might be too aggressive for you—especially if you are injury-prone like me. I increase my mileage at around 5% at a time, so if I run 10 miles and want to bump it up i add another half a mile instead of the full mile. If you are a beginner runner, forget the rule and just run lol.  Your body has to get used to running first in order to add mileage.

LISTEN TO YOUR BODY- This is probably the most important tip that runners should follow to prevent injury…you can run through the pain, you can nip injuries in the bud. Most running injuries don’t come out of nowhere to say hello. They produce signals—aches, soreness, persistent pain—but it’s up to you to not dismiss them and take appropriate response. Yes us runners are crazy!?!?!? and some of us will not only run through the pain and ignore it because a close race that we will attempt to PR in. Know your body, listen to the cues it’s telling you. If you get an abnormal pain you’ve never gotten and can’t run through it, then stop and give it attention. Take a few rest days, if you don’t like rest days (I don’t) cross train. Do some exercises in the water, do light walking, but if your pain you should take minimum three rest days. I am NOT a professional, just speaking from experience and talking to fellow runners. When you do get back on track pain-free ease into it at a slower pace lower distance and gradually ease into your normal routine.

RICE IT!!!- When you’re muscle aches or have  joint pains, there’s nothing better than rest, ice, compression, and elevation for immediate form of treatment. This solution can relieve pain, reduce swelling, and protect damaged tissues, all of which speed healing. RICE is most effective when done immediately following an injury.  Apply ice for 10 to 15 minutes at a time, several times a day. A homemade ice pack, a baggie filled with ice cubes and water. A bag of frozen vegetables is also effective. If you can, elevate the area to limit swelling. Compression can also further reduce inflammation and can provide pain relief, especially when you first return to running.  An ACE bandage is the simplest way to wrap a swollen area, but  compression sleeves like Zensa are very soothing, I have a pair I wear since I suffer from shin splints.Another excellent thing to try is KT TAPE.  KT Tape provides targeted pain relief by relieving pressure and increasing circulation to help speed recovery. I LOVE LOVE this stuff!!!! Always works for my pains.

SHOES AND RUNNING SURFACES-  Make sure to try to run on a level surface, the road is better than concrete. It make not always be easy to run on flat surfaces when if you have the chance do that inside of an uneven trail. If you can handle a trail run with no problem, then go for it!!! Shoes are a major impact on running. Having the wrong pair of shoes will definitely hinder your performance. Make sure your shoes fit well, and comfortable. They shouldn’t have more than 300 or so miles on them. My alpha has well over 400 miles in the same pairs of shoes and I’ve gone through three lol I don’t know how he does it but he remains injury free, while because of my condition I have them all the time..aaaanyway, if possible go to a running shoe store and they should guide you to the right pair for you =)

STRETCHING- YES, YES, I KNOW, this is a touchy subject with runners, as we still don’t know we should or shouldn’t stretch before a run. Personally I think we should do a lite stretch/warm up as the muscle we are going to use on a run are cold and tight, we should warm them and stretch them up so they aren’t as sore and painful after the run, but if they do R.I.C.E. it!!!!

Runners are stiff in predictable areas, they get injured in and around these areas, and so being they should increase flexibility in these areas. The muscle groups at the back of the legs—the hamstrings and calf muscles—stand atop most lists of “best muscles for runners to stretch.” Hamstring and hip-flexor flexibility seems to improve knee function, and calf flexibility may keep the Achilles tendon and plantar fascia healthy. Before each run I stretch these muscles including my lower back. I found the days that I don’t do that I have pain and I have to stop and stretch out midrun.

Make sure to listen to your body, when it’s in pain it warns you with aches and soreness. Don’t ignore it, attend to it before it gets worse making you spend less days on the road…just think about it, wouldn’t you rather spend 3 days off resting rather than 3 weeks????

SEE YOU ON THE ROADS!!

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Clinical. This involves the direct observation of client, leading to an assessment and diagnosis with treatment planning. You need to understand how the source of discomfort arises, and how they may be avoided in the future.  Training therefore covers not only a range of massage techniques but also procedures for client assessment and rehabilitation. What sets a skilled therapist apart from general practitioner is the ability to deal effectively with a variety of musculoskeletal problems and help with reducing the symptoms of many other medical conditions.

Sports. The general techniques and principles applied in remedial massage therapy are not sufficient for the needs of individuals participating in competitive activity because often the root cause of the injury is the participation of preparation for participation itself.  Treatment plans are therefore tailored to this context.  Individuals with active lifestyles will benefit incrementally from:

- the increased potential for training (because recovery times after exercise and races is shorter);

- Prevention of injuries, because of close monitoring of the condition of muscles and soft tissues;

- Improved flexibility for range of movement, because therapists will offer exercises to do this;

- Reduced stress and tension caused by other lifestyle factors, or symptoms of the psychological pressure of competition.

Remedial. The processes involve more than just the relief of pain. Techniques are applied to the body to enable it to return to a normal state of health.  A client may present themselves with a specific injury or complaint arising from an acute event (e.g. accident or over-use) Problems may alternatively arise over a longer period of time – i.e. chronically – because of an individual’s occupational activities.  They may also have a physiological context (e.g. emotional stresses) that manifests itself physically – e.g. poor posture.  Because of the complexity of interconnected issues, a good therapist will need to understand anatomy and physiology to determine where and how to treat each patient.

Massage therapy.  Massage is the manipulation of superficial and deeper layers of muscle and connective tissue, using various techniques, to enhance function, and aid the healing process.  Massage involves acting on a body with pressure in a structured, unstructured, or moving basis; and with tension; motion; vibration.  It can target muscles; tendons; ligaments; fascia; joints; skin; or other connective tissue.  Techniques can be applied with hands; fingers; elbows; knees; the forearm; or feet.

Massage can be used where the skin is intact.  Deep tissue massage removes blockages, damaged cells, scar tissue and adhesions that are left after injury.  The techniques speed up recovery, and encourage more complete healing.  The effects of massage include the flow of blood and lymphatic systems, particularly in injured areas.

During a treatment, tender areas indicate which muscles and tendons may be injured. A therapist will use patient feedback to pinpoint the specific areas of damaged tissue and to regulate pressure.  The improvements to a client’s quality of life are generally immediate, with improvements in more chronic conditions manifest in 2-3 sessions. More recent injuries will react and recover quicker than longer-term injuries.

Remedial massage is therefore as effective for non-sports people. Accidents such as falling down stairs, or road traffic accidents, it is very effective. Many debilitating conditions that people associate with age can be traced back to an old injury and treated successfully with a return of free movement and strength.  Remedial massage has been proven to be particularly successful with back and compound injuries that have resisted previous attempts at treatment – even if they occurred years in the past.

The all-round benefits of massage can be grouped as follows:

- Relieving tired, stiff and aching muscles, by breaking down adhesions between muscles and muscle fibres that result from inflammation and trauma, and breaking down the ‘glue’ that develops between fascial sheaths. Reduces muscle spasms.

- Improving posture and general awareness of the body, by educating the individual following a postural assessment and providing insight into the effects of lifestyle on the propensity for injury or sprains/strains, and identifies early warning for potential health problems.

- Reducing recovery time from strenuous activity, by stimulating blood circulation; encouraging micro circulation  stimulating lymphatic drainage, i.e. to flush out the metabolic wastes of anaerobic processes.

- Encouraging the body to be more efficient, by improving interstitial permeability, reducing muscle spasms, improving tissue flexibility, by stretching and broadening the elasticity of muscles, and range of mobility for tendons and ligaments; and increases oxygen supply to muscles to aid growth and repair.

- Aiding rehabilitation after injury, or surgery, by realigning collagen fibres that are formed as a result of the repair process or by breaking down scar tissue.

What are the most common conditions that can be treated successfully?

• Achilles Tendon – soreness or stiffness (generally over-use)
• Tendinitis – inflammation of the tendon
• Shin Splints – pain in the lower part of the leg between the knee and ankle, typically arising from running sports, or football
• Strains – localised pain, stiffness or bruising of a muscle or tendon caused by overstretching. A sprain is the equivalent injury arising in a ligament.
• Cartilage damage – during a traumatic fall or acute accident, or arising from previous injury or wear and tear over time – typically at the knee.
• Tennis Elbow – soreness on the outer part of the elbow
• Frozen Shoulder – inflammation or stiffness around the shoulder joint, reducing the range of motion and causing chronic pain.
• Hamstring Injuries – relating to the group of tendons around the four posterior thight muscles that make up the borders of the space behind the knee.
• Plantar Fasciitis – the inflammation of the connective tissue on the sole of the foot – typically caused by overuse of that connective tissue, or the arch tendon.
• Scar tissue – dealing with the connective tissue that replaces the clots that initially are produced by the body in the healing of wounds.  Massage can break these down over time.
• Adhesions - Fibrous bands that form between tissues and organs, often as a result of injury during surgery (also known as internal scar tissue).
• Whiplash - a colloquial term used to describe injuries of caused by a sudden over-extension of the neck (typically in motor vehicle accidents).
• Carpal Tunnel Syndrome – pain, numbness and other symptoms that arise from compression of the wrist.
• Repetitive Strain Injury of the musculoskeletal system caused by repetitive tasks, extensions, compression or sustained awkward positions.

Remedial massage contrasts with aromatherapy based massages in that it does not set out to directly relax the client.  The intention is to fix mechanical problems. All-round – holistic – health improvements are generally seen:

• better sleep,
• increase in vitality and performance levels, as well as
• increased mobility.

It can also be used to treat general muscle soreness from overexertion in everyday life. In short, the benefits can be experienced universally.

I took the run on Tuesday quite easy as I had raced on Sunday but did try a quicker mile towards the end although it was still slower than my quickest mile on Sunday. Since I’ve been running slowly deliberately to help with my injury I now have trouble getting up to speed on my own. No bad thing at the moment really with a marathon coming up, but need to get back on it once the 5 and 10km races come up in the summer.

Wednesday was the usual GreenlightPT session. It was hard work this week, but we completed 3km made up of a lot of reps, some quite quick (for me anyway!).

Thursday was DLRR club night and on the early 4 mile lap it was great to welcome back my running buddy who’s been out injured for five months. Her timing is great as it coincides with me starting to quicken back up a bit too so between us we should start to pick up a bit over the next few weeks but still be mindful of self-preservation. The second run was a bit slow, but it always is with the first two miles steady uphill and loop backs. By halfway though I started to feel quite good and picked up a bit although the legs were tired by the end.

This Sunday was the Milton Keynes Marathon Training Run. This was an organised 18 mile training run with a bit of a talk beforehand with tips for the marathon then two 9 mile laps run covering much of the marathon route. There were also pacers covering every minute and half-minute from 7 to 10 to help people pace their runs. I decided to run with the 9:30 pacer for the first lap then thought I’d quicken up for the second lap, except as usual after a couple of miles, I changed my mind and a group of us ran the first lap at 9:20 pace. I then upped the pace a bit and ran between 8:34 and 9:09 for the second lap. I felt pretty good and managed the whole run in 2:37 which bodes really well for Oakley next week. I think 9 min miles might now be possible which puts me almost where I was last year…finally getting it back together.

Monday – swim session (2.5km)

Tuesday – 4 miles easy/steady

Wednesday – swim session (GreenlightPT)

Thursday – 8.6 miles steady with DLRR

Friday – rest/physio

Saturday – rest

Sunday – 17.4 miles

Miles for the week – 30 miles

David Ortiz (Photo credit: Keith Allison)

As many of you know there’s a very good chance that David Ortiz will open the 2013 on the DL with a heel injury. This heel injury is said to have nothing to do with the Achilles injury that sidelined him for much of last season. I seriously doubt that that is the case because the Achilles attached the heel to the ankle and it would make sense that a partially torn Achilles tendon would relate to pain in the heel, but I’m no doctor. Anyways, with this injury the Sox are left with an opening at DH and with no concrete way to fill the hole. Some options to take his spot on the roster are Lyle Overbay, Mike Carp, Ryan Lavarnway, Mauro Gomez, Jeremy Hazlebaker, or everyone’s favorite Red Sox this spring Jackie Bradley Jr.

Of all of the option I mentioned the only one who projects to make the Opening Day roster is Mike Carp. If he does take over the DH spot in Papi’s absence then the most likely candidate to take the open roster spot would be Lyle Overbay. Overbay would serve as the backup first baseman behind Mike Napoli and a left-handed bat off the bench, the same roles Carp is projected to have now.  Carp and Overbay could also split time at DH especially if Carp struggles early on, but that’s unlikely. I think Carp would be the best option, because, aside from Overbay whose far pat his prime, he’s the only one whose had success at the big league level. It may not have been much success but putting up decent numbers in limited play time at Safeco is better than anything else the Sox have.

Ryan Lavarnway is an interesting case. When the Red Sox signed David Ross it appeared that Lavarnway would be the odd man out, but Ortiz’s injury has given him some hope of making the Opening Day roster. Unfortunately, his numbers this spring aren’t helping his cause at all. He has just 5 hits in 33 at bats with only one of them being an extra base hit. Another thing working against him is he’s right-handed. In an already right-handed heavy lineup, Ortiz provided power from left side, but Lavarnway would just add another righty to the lineup which would make creating matchups fairly easy for opposing managers. One thing he could do is be a right-handed complement to Mike Carp, but other than that I don’t see any way of Lavarnway getting the job.

Mauro Gomez got a chance to showcase his ability in last years debacle and actually played rather nicely. He fits the mold of a DH, but has the same issue as Lavarnway, he’s a righty and his spring numbers are very similar. I can see him as a much more likely candidate to platoon with Carp. This is because the Sox aren’t concerned with him getting playing time and consistent at bats like they are with Lavarnway. Also Gomez is more versatile as he can play both first and third. I definitely think Gomez will be given serious consideration for the job.

Jeremy Hazelbaker is the longest of long shots, but I’ve heard his name mentioned in the discussion. He’s a lefty, so that’s one positive. He’s got some power and a lot of speed, in 2010 he stole 63 bases in 80 attempts. The big issue is he’s already been sent to minor league camp and I doubt they’d bring him back up, but the more I think about it he does seem like a good fit, but his lack of experience (7 AAA games) is a strong enough case against him to say it’s not going to happen.

The scenario that everyone is talking about is Johnny Gomes DHing and Jackie Bradley Jr. starting in left. Bradley is having a monster spring and it seems as if everyone believes he’s ready to be an everyday major leaguer. He’s expected to take over center field after Jacoby Ellsbury departs, if he actually does, following this year, but people are saying his time is now. This situation has created a very convenient situation for Bradley, but I don’t see it happening, at least not right away. The first issue is he’s never played a game above the AA level, but it wouldn’t be the first time a players skipped the AAA level. Also at some point in late April, the date I’m not sure of, the Red Sox gain extra year of control over Bradley. If they wanted Bradley on the major league roster they’d most likely wait for that date because a few early season games in April isn’t worth a year of service.  This seems to be the scenario that’s being talked about, but I still believe it’s a long shot for Opening Day.

These aren’t the only option the Sox have to choose from , but they seem the most likely. Who knows though, they could decide to rotate players in the DH slot or pick a guy who I never suspected. All things considered I think on Opening Day we’ll see Mike Carp as the Red Sox DH.

Related articles

• Red Sox designated hitter David Ortiz deals with frustration over setback (boston.com)
• Red Sox’s DH position up for grabs with Ortiz sidelined (kcra.com)
• Red Sox’s DH position up for grabs with Ortiz sidelined (wyff4.com)
• Tracy’s Take: Is Ortiz The Achilles Heel Of Red Sox? (boston.cbslocal.com)
• Papi determined to get healthy for long haul (mlb.mlb.com)

One of the many X-Ray’s I had to take

Egypt has an abundance of doctors of all specialties! Like Pharmacies you can find a doctor’s clinic almost on every block! They are everywhere!

I always find it amusing how some of my fellow Egyptian’s who live in places like the Emirates, Europe and North America will not have lazic eye surgery or their dental work done until they come to Egypt for an extended visit. It isn’t because the doctors here are any better than the ones abroad, it’s because the amount you would pay for simple surgeries or checkups is cheaper here in Egypt than it is other countries.

However, if MAJOR surgery is needed then those who can afford to go abroad, will pay the hefty bill without hesitation. One of the main reasons is because the aftercare (nursing) here is appalling to say the least. Their skills are lacking in more ways than one and I wouldn’t trust most of them to care of a pet cat.

I have to be totally honest, there are a great number of doctors in this country who are phenomenal and are excellent in their line of work! They are very well-trained and knowledgeable in their field of expertise. Then you have those who aren’t as good as the others and often times misdiagnosed patience.

After returning from my summer vacation I had noticed that I had been getting sharp pains in my right him and my Achilles tendons were causing me pain as well. I went to an Orthopedic Surgeon and gave him all the details I possibly could. He gave be the basic examination and asked me to get an x-ray and a blood test. Neither showed anything serious thank goodness and I was told I only needed to take Vitamin B-12 shots for the hip and for my Achilles he advised me not to walk barefoot anymore and to always wear slippers. So, not having a medical degree myself, I did as I had been advised and the pain in the hip subsided for a while but my Achilles tendons were still hurting.

A month later, the pain came back with a vengeance and that’s when I decided that I would go for a second opinion. The second doctor asked me to get an x-ray, MRI and blood test. I did as I was told and came back with the results to be told that I had ‘Gout’ (high Uric Acid levels). Gout is a strand of arthritis and it’s hereditary. I didn’t think that the diagnosis could be wrong because my mother has it and a cousin has another form of arthritis. I did find it weird that I had it considering I don’t eat or drink most of the food that would cause Uric Acid levels to spike. So, I did my homework and researched how I can improve my way of living and what are all the foods I should avoid eating and what I shouldn’t eat during an attack. I quickly came to terms that I would be living with this for the rest of my life and started to rethink the activities I took part in. I was very upset that I had to pass on trying out and joining the Women’s CaiRoller Derby Team, because it would be too much strain on my joints. It also meant that Operation Megan Fox would have to be put on hold too (my goal to losing the kilos I had piled on to reach my goal weight). I watched what I ate and tried to exercise, but there were times when the pain was excruciating and wished for amputation.

Every Christmas I send a lengthy annual news letter to family and friends abroad filling them in on my news and adventures and my diagnosis was included in it. An old High School friend who has a strong medical background in diseases contacted me and asked me a series of questions about my diagnosis and strongly suggested I go to a Rheumatologist to get a more concrete answer about my Gout Arthritis. I had nothing to lose, so I asked friends to help me find a really good doctor and I have to say that they really came through for me! I somehow got an appointment with one of the TOP Rheumatologists in Egypt/Region, which is almost impossible; the waiting list to get an appointment is usually a few months!

The day of my appointment I went with all my tests, x-rays and MRIs for him to see and I gave a very detailed history of ailments as well as family history, which was recorded by the assisting doctor. He did a basic examination until the doctor came in. When THE doctor came in, he read over the details and asked for further details. As he read and I spoke you could see his mind at work making a list of possible diagnoses and with the answers you could see him mentally illuminate them too. He then put me through a series of tests and twisted my limbs in all directions making me feel like a human pretzel. Once he had pin pointed where the pain was coming from, he then checked all the x-rays, blood test results and MRI scans I had brought with me. I felt like I was sitting in the presence of the medical version of Sherlock Holmes and his trusty partner Dr. Watson. When he was done, he put my mind at ease and told me that I have nothing serious and that I did NOT have Gout or show any signs of getting it any time soon! (PHEW!!) What I did have was an old untreated injury to the hip and mild tendonitis of the Achilles heels and I needed to take anti inflammatory pills for a month as well as 1 months of physio- therapy and to come back for a checkup in 2 months time.

It took 6 months and 3 doctors to figure out what was wrong with me! I am among the lucky ones, some people don’t find out until years later, or never do. My mother is one of them, for eight years she had been suffering from back pain and was told it was a slipped disc. She wasn’t convinced and went to other doctors and did her own research until she discovered she was suffering from sacroiliac and a hip problem. For 3 years she was told she didn’t need hip replacement until she self diagnosed herself again and insisted on going to another doctor and found out she needed immediate hip replacement because she had not only worn away the ligament but the ball of the joint by 3cm, so she had one leg shorter than the other.

I guess the moral of the story is, sometimes you find the needle in the hay stack and get the correct diagnosis of the bat, other times you have to keep going back for second, third, fourth, fifth and sixth opinions until your instincts tell you not to look any further. It’s a gamble !

Three weeks after visiting the rheumatologist, I can honestly say that I do feel better. I am able to Zumba and Belly dance with little pain. I have been going to physio for just under a month and my Achilles is feeling better, but my hip is still aggrivating me. I am optimistic!

The MK Half is traditionally cold wet and windy and this year was no different although rather than rain it snowed most of the way round. MK can be quite a windy city and with a route that included Campbell Park and Willen Lake we were never going to escape it.

With all my injury worries leading up to today I wasn’t really looking at this as a race, with London looming I feel quite under prepared for the marathon so was hoping to use this as a stepping stone and confidence booster to make the most of the next four weeks before I start to taper (although not sure how you taper when you haven’t done a lot in the first place!).

As I’m quite behind with my long runs I planned to do an easy three miles before the race to give me a solid 16 miles for the day. I’d parked in Campbell Park itself and ran down to the canal and looped back round.  It was quite slow but everything felt ok so with a quick change back at the car I jogged over to the club meeting point for our traditional pre race photo. We had over 120 guys running in this race and a good 60 turned up for the photo shoot in the ‘Food Centre’. This was right next to the start so it meant we could all stay in the warmth until the final few minutes.

The start itself was a bit of a damp squib really, no obvious countdown or klaxon, just lots of people moving in the same direction really slowly but managed to jog over the line and get going. I had planned to take a least the first 8-9 miles at 9:30 pace then see how I felt for the rest, but the first 2 miles was all downhill so I was running at 9 min pace without even trying! All still felt ok so I thought I’d keep it steady for another mile or so and see how it went.

The course comes off main roads after about a mile and after a quick jaunt through a housing estate hits the redways of MK. We then rejoin one of the old roads (from before MK took over) and followed this all the way to Willen Lake. Before reaching the lake was the DLRR cheering point where loads of fellow runners and their families were waiting to cheer us on. As a club we really do have the best supporters in the business, it was seeing these guys at this race last year that made me want to join DLRR and so far I’ve loved every minute.

The lake was windy, as usual, and with the snow falling was hard work but I hit 6 miles a bit quicker than I’d planned but felt strong. As the route came away from the lake we came into Broughton differently to previous years and ended up with a bit of cross country as the path we should have followed was flooded -  quite concerned about my trainers! I had a stop in Broughton to stretch my achilles – it wasn’t hurting but felt a bit tight and as I wasn’t racing wouldn’t hurt to stop for a bit.

After the stretch I felt pretty good. As we reached 8 miles and headed back towards Woolstone I thought I’d try to push the pace a bit to see how much my leg would take – quite a bit as it turned out! The pace went up to 8:30 miles and no reaction. I passed the DLRR cheering crew again and then back towards Willen Lake to do a final stretch along the canal before the final mile through Campbell Park.

I was passing people left right and centre now which is always a good feeling but decided to not increase the pace any further. I’d proved to myself I could run 13 miles at marathon pace and a bit quicker so didn’t need to do any more.

The final mile went back up through the park. It rises gradually for about 800 meters then the final 400m or so is straight up to the Beacon which is the highest point in MK. I normally love hill running so gave it a good bash although I did need to reign it in a bit as hills and achilles don’t really mix.

I finished in 1:57, a good 15 minutes off my pb but today was never about racing. I got round in one piece without any after effects and was buzzing.

The race itself is ok, I only do it each year because it’s on my doorstep. It’s billed as a festival of running’ but there isn’t a feel like that to the event. Several thousand runners take part and there’s a 10k and 5k race as well but the whole set up doesn’t really have a big event feel. The medals were handed to you in little bags, there were drinks on offer at the end but no goody bag so you’re having to carry it all. They did have space blankets which was a nice touch, but tucked away in boxes that you had to help yourself to – getting one of those wrapped round yourself while holding two bottles and a medal in the freezing cold is no easy task. The route is great. It’s quick and even with the hill at the end many of our club got PBs.

My achilles has been feeling a lot better the last week or so, I’m still very conscious of it but with careful management of it I’m still able to increase my mileage without too much of an issue. It’s frustrating not been able to run completely free but I’m in a much happier place now than I was a few weeks ago when I had to seriously consider if London was actually going to happen but with support from the guys at my club and a lot of stretching and icing I think I’m well on the road to recovery – so much so that I think it’s reasonably safe to say – we’re off to London baby!

Medal and T-shirt

1. The lovely Merona® top from Target will fit you a bit too long if you are petite. I bought it in size S because I thought XS might shrink. Although, XS was about the same length as the small.  If you are petite, you can wear it with a skirt and just make sure to tuck it in.  I wore it with jeans for a more casual look, but it didn’t work because it was way too long.

2. I had been searching for some comfy and simple flats for quite a while.  I found these ballet flats at Banana Republic several weeks ago. Finally, last weekend I decided to wear them. They were only half-comfy.  Half, as in it felt great on my left foot but not so much on the right one.  Maybe my feet are weird, but these flats really bothered the back of my right foot.  It left me with a blister on my Achilles tendon.  I tried to wear them again yesterday and as soon as I slipped my right foot in the pain started.  I read the reviews on Banana Republic and they are mostly positive.  There were a couple that also found them uncomfortable, but not many.  Like I said, maybe I have weird feet.

3. I just found out Katie Holmes is the Spokesmodel for Bobbi Brown. I had no idea.  I was at Nordstrom’s when I noticed the huge picture of Katie Holmes advertising Bobbi Brown cosmetics. Since I have not bought make-up in months, I decided to stop at the counter.  Has anyone tried Bobbi Brown’s Long-Wear Even Finish Compact Foundation? I have only tried their mineral make-up. I thought I would try their compact foundation this time. The hip young gentleman at the counter tried a couple of shades on me and decided Natural Tan was a fit. We will see how much I agree with him after I wear it a couple of times.  Sometimes make-up looks good inside the store but once you get home it looks completely different.

4. No more Bobbi Brown tinted lip balm???? I need to visit the make-up counters at Nordstrom’s more often. I have no idea when they discontinued this great product, but I am sad.  I loved their tinted lip balm….

You can buy:

Peter pan collar top ($19.99) at Target

Abbey Ballet Flat ($79) at Banana Republic

Bobbi Brown Long-Wear Even Finish Compact ($46) at Nordstrom

She was consoling her Uncle Friar after his surgery, which was the result of a ski accident.

Fast forward, 11 years later.

Here’s an older, more mature Duck Toller.

She was consoling her Uncle Friar  after his surgery, which was the result of a ski accident.

You can tell a lot about a person by the shoes they wear.
Believe it, there is nothing better than a good pair of shoes. Runners know this better than most, here are some simple solutions that can alleviate foot and lower leg pain.
Symptoms:
People constantly complain about their shoes rubbing the tops of the feet, their toes feel too restricted, the shoe feels too tight on the top of your feet, or your heels slip up and down.
Solution:
Try lacing up your shoes with these alternate lacing methods to reduce the pain.
Most shoe laces have no elasticity to them. Identify where the pain is on your foot, and how it manifesting itself. Try these various shoe lace techniques to relieve pressure on the problem spot.
• If you have a wide foot, leave the first few eyelets unlaced.
• If you have a high instep (arch), skip all but the very few tip eyelets and lace up the sides with no crossover.
• If you have a narrow foot, double back through the extra loops in the mid foot for greater tightening.
Remember that foot size and type will largely determine how well your shoes will fit. If you continue to have trouble perhaps you need to consider other shoe options or perhaps you may have a more serious foot condition that necessitates consult The Podiatrist for an assessment.

http://www.thepodiatrist.co.nz

With the MK Half coming up on Sunday, I wasn’t sure what sort of pace to run so after an easy 2 miles on Tuesday I tried to run a bit harder for the second 2 miles to see what my achilles would withstand – I wasn’t far off 9 min miles so gave me a good indication of where I needed to pitch myself on the day.

Wednesday was the weekly swim training with GreenlightPT. The sessions do seem to be getting tougher now, but I think I’m hanging in there and managed to get through 3km in the hour. Really looking forward to doing a triathlon this season just to see how far I have improved in the swim.

It’s DLRR club night on Thursday and took a steady 4 miles with the early group, which was one of my fastest for a long while – still a good 6-7 minutes slower than I have done in the past but still feeling good. This was then followed by the main club run which was four miles, but with loop backs I pulled in 4.8 miles. Towards the end I started to feel quite strong and gained some confidence for Sunday.

Today was the MK Half, I’ll add a full report tomorrow but in short – whoo hoo!! Planned to run up to 7 miles at 9:30 pace then quicken it up after that – and thought I’d come in around 2 hours. But found myself running at 9-9:20 pace for the first 7 miles, had a slow mile 8 as I stopped to stretch my achilles – just felt a bit tight – and then thought I’d put my foot down to see what I’d got, but still holding back enough not to do any damage. Started churning out 8:30s and was passing people like they were standing still – event managed one of my quickest miles on the final mile which included the infamous beacon hill in Campbell Park (v.steep uphill – just what you need at 12.5 miles in a half!). Came in at 1:57 – with the biggest grin on my face you can get! I had also ran three miles before the start so I could get 16 miles in. The time was no where near my PB but considering just over two weeks ago I couldn’t even run 4 miles without pain, I think that’s a pretty good result!

All that’s left to say now is – London – BRING IT ON!

Monday – swim session (2.4km)

Tuesday – 4 miles easy/steady

Wednesday – swim session (GreenlightPT)

Thursday – 8.8 miles steady with DLRR

Friday – rest

Saturday – rest

Sunday – 16 miles (including 13.1 race)

Miles for the week - 28.8 miles

In typical Abby fashion, I’m freaking out. (Hey, it’s genetically ingrained in me to be a worrier, back off!)

The Run: 4 Mile, Base Run

The Good: I was a tad sore when I woke up, but not enough to stop me from heading out.

The Bad: I honestly don’t know what is causing me aches or how to treat – save for rest, obviously.

The Wall: I am just generally concerned with causing actual injury while trying to run through something.

The Breakdown: My goal today was to just see if I could complete the miles. I wasn’t extremely concerned with pace, although I’d be lying if I said I didn’t check it at all and feel sad that I didn’t think I could or should go any faster. I did feel super slow today and it seemed a bit like my stride was off. I expect it probably was, as I’m sure I am favoring the sore side. I didn’t need to stop, so I am considering that as a positive. I also wasn’t really limping when I finished. I certainly wasn’t pain free, but I focused my stretches on my calf and my Achilles and was able to walk after.

This felt like an improvement over last Thursday, but at 9:34/mi for 4.21 miles, I was going a minute slower and a mile less. Is improvement in post-run feeling conditional? 

I will be skipping my intervals on the treadmill this week and will play my Tempo run by ear. Ultimately, I think it will be better for me to get the longer weekend runs in at this point and I don’t want to jeopardize those by doing something faster than my legs can handle right now.

Off to the heating pad and some more stretching!

If you notice your child limping or changing their style of running, ask if their foot hurts. Your child may be suffering from a common condition called Sever’s Disease that affects growing adolescents.
Children are participating in sports and competing at higher levels at younger ages, therefore, the incidence of Sever’s disease continues to rise. Common symptoms of Sever’s Disease include heel pain with limping, especially after running, difficulty walking, discomfort or stiffness in the feet upon awaking and or swelling and redness in the heel.
Sever’s disease is the most common cause of foot pain in young, active children. Children who play basketball, soccer, baseball or gymnastics are commonly affected. Sometimes the initial symptoms are so mild that they can go unnoticed for weeks,especially if your child does not complain.
Sever’s disease often occurs in boys ages 9-15 and girls ages 8-13. Sever’s disease has a gradual onset and is typically triggered by a sudden and large growth spurt. During the growth spurt, the heel bone grows faster than the muscles in the calf and the Achilles tendon have the ability to lengthen. Therefore, the calf muscles and tendon become tighter. The pulling on the heel bone causes irritation that leads to an inflammatory response and Sever’s disease. Common symptoms are heel pain while walking or playing sports and tenderness along the back of the heel.
Sever’s disease is typically diagnosed based on information collected verbally and through a thorough examination by The Podiatrist.
Activities that require a lot of running and jumping increase forces through the heel bone and typically cause increase pain for children with Sever’s disease. Running and jumping on hard surfaces or in cleats may increase irritation levels. Standing on hard surfaces in cleats or participating in sports with poorly fitted or worn shoes also cause more severe symptoms. For example, a child that stands on the sidelines for extended periods of time during rugby or soccer games may complain of pain. It is important to protect children’s feet with proper fitting athletic shoes that should be replaced when the padding or heel starts to wear down.
Another risk factor for Sever’s disease is the position of the child’s foot when they walk or run. Pronation is a normal position of the foot that occurs when weight is transferred when walking and running. Excessive pronation can be a factor because it creates abnormal forces through the heel, which can lead to increase tightness of the Achilles tendon and create higher strain to the heel bone. Excessive pronation can occur when the arch of a child’s foot is excessively flat or high.
Childhood obesity is another risk factor for Sever’s disease because the excessive weight puts increased pressure on the heel bone. Sever’s disease rarely occurs in older adolescents because the growth plate of the heel bone stops growing around the age of 15. When the heel bone growth plate hardens, the bone becomes stronger which decreases a child’s risk for Sever’s disease.
The best way to treat Sever’s disease is to calm down the inflammation and correct the cause. Children must rest from the activity or sport causing the pain. They should not resume the activity causing pain until it can be performed pain-free. Other treatments include icing the painful area one to two times a day, gentle stretching of the muscles in the calf, and wearing properly fitted sneakers or shoes.
If your child complains of heel pain without a specific traumatic event try rest, ice, stretches and new shoes. The length of time for healing depends on the severity of the inflammation and treatment. If the pain persists, schedule an appointment with The Podiatrist. The Podiatrist will do an assessment to rule out other issues such as soft tissue tightness and trunk and leg weakness that can contribute to prolonged symptoms or recurrence of Sever’s disease.
If you feel you child may be suffering from Sever’s disease, book an appointment today
http://www.thepodiatrist.co.nz
http://www.kidsnmotion.co.nz