Are you experiencing heel pain? It might be plantar fasciosis (fasciitis).

What is the plantar fascia?

Plantar fasciitis is one of the most common causes of heel pain. Let’s start by defining the plantar fascia. The plantar fascia is a strong band of tissue designed to support the arch of the foot. It connects the heel to the front of the foot. When it becomes inflamed, the condition is called plantar fasciitis. Newer research now prefers the term plantar fasciosis because this accounts for more than just inflammation. It takes into consider degeneration which is now thought to be the more prominent cause of the condition.

What causes it to break down?

There are many things that can cause this fascia to break down. Although it is designed to withstand high stresses placed on it through activities of daily life like walking, running, and playing sports, it can often experience tears when this pressure gets too high. Our body’s natural response to most injuries is inflammation and when the fascia experiences damage or tears, the possible inflammation and degeneration can result in heel pain and stiffness.

Are there risk factors?

Although plantar fasciosis (fasciitis) can develop without any identifiable cause, there are some risk factors that can increase your susceptibility such as:

• New or increased levels of activity
• Repetitive high impact activity
• Standing for extended periods of time on hard surfaces
• Having flat feet or high arches
• Tight calf muscles
• Obesity
• Age (most common in those aged 40-60 years)

What are the symptoms?

The most common symptoms include pain at the bottom on the foot near the heel. The first few steps in the morning are often most painful but the pain tends to subside with a few minutes of walking. Another symptom to look out for is increased pain after exercising as opposed to during.

What can I do?

Stretching the calf muscles and the fascia itself can be beneficial. Working on the intrinsic muscles and joints of the foot is something a chiropractor or massage therapist can help with. Orthotics are another treatment option that can help decrease the tension placed on the fascia which in turn can reduce the amount of microtrauma being experienced. To find out the cause of your heel pain and the best treatment option designed just for you, book an appointment today!

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With the start of a new year comes new resolutions. Perhaps these include working on your fitness and prioritizing your health. Sound familiar? But what does it mean to be fit? To be “healthy”? Diet and exercise come to mind and for today’s post I want to focus on what being active can look like. To start, all you need is 10 minutes!

How much do I need to move?

According to the Canadian Physical Activity, and Sedentary Behaviour Guidelines, people aged 18-64 years should aim for 150 minutes of moderate to vigorous intensity aerobic physical activity each week. But what does this truly mean? 150 minutes can seem like a lot, but let’s break it down. This can look like exercising for 30 minutes for 5 days of the week. It is recommended to exercise for periods of 10 minutes or more at a time. With that in mind, we can break this down even further and exercise 10 minutes in the morning, 10 minutes in the afternoon, and another 10 minutes in the evening. Sounds a lot more manageable when we think of it like this, right?

What types of movements should I be doing?

Now that we’ve worked the timing into our schedule, let’s talk about what types of movement we should be doing. Moderate intensity aerobic exercises are those can cause us to break into a little sweat and breathe a little harder. These include brisk walking and bike riding. Vigorous intensity aerobic exercises are those that cause us to break into more of a sweat and end in us being “out of breath”. These include activities like jogging and swimming laps.

What about strength training?

Now that we’ve got our aerobic exercises covered, let’s talk about strength training. It is recommended that we incorporate activities that focus on strengthening our bones and major muscle groups at least 2 days each week. Examples of these include lifting weights, working with resistance bands, body-weight exercises like push-ups and squats and so many more!

What are the benefits?

There are many benefits of following these guidelines such as improving our overall fitness, strength, and mental health. It can also help reduce the risk of the following:

• Premature death
• Heart disease
• Stroke
• High blood pressure
• Certain types of cancer
• Type 2 diabetes
• Osteoporosis
• Overweight and obesity

As you work on your goals, don’t forget to take care of your body. Whether it be for an injury or a wellness visit, we’ve got you covered. We offer massage, chiropractic, kinesiology, and acupuncture. Book an appointment today!

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Don’t let the name fool you – there are no actual “shocks” involved (phew!). Extracorporeal shockwave therapy (ESWT) uses high-energy sound waves to help heal tendons, ligaments, capsules, muscles, and bones.

How does it work?

Shockwave therapy stimulates metabolism and increases blood flow which can help regenerate damaged tissue. It uses strong energy pulses to create micro-cavitation bubbles that expand and burst. When these bubbles burst, force is created and it makes its way into the tissue to promote cells in the body to heal bone and connective tissue. 

What is it used for?

Does it really work?

Interested in getting started? Book an appointment! For more information about the shockwave therapy we offer, visit https://shockwavecanada.com/.

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Why Should You Consider Orthotics?

First, let’s talk about the kinetic chain. Our feet support and balance our bodies. If this foundation is “off”, the rest of our body will hurt – knees, hips, and even our backs. This is referred to as the kinetic chain. Almost 99% of people’s feet are overpronated which means the feet are turned inwards. This can lead to problems all along the kinetic chain. Thus, if you’re experiencing pain anywhere along this chain, it might be worthwhile to consider orthotics and take a closer look at your foundation – your feet!

Our Custom Orthotics 

At Fraser Valley Chiropractic & Wellness, we use 3D scans to determine the root cause of your pain and provide customized orthotics via Foot Levelers. With an orthotics assessment, you will receive education on how to strengthen your feet in addition to chiropractic treatment to address any joint concerns that may be playing a role in your pain. Foot Levelers alone are proven to reduce pain and symptoms but the combination of them with chiropractic treatment shows an even higher reduction in pain.

How Do They Help?

Custom orthotics can reduce low back pain by over 30 percent – but how?

1. Static Support – flexible orthotics like Foot Levelers improve the alignment of the arches when standing. By correcting the pronation of the feet, the knees no longer rotate excessively which helps reduce knee pain. When the knee is not rotated, the hips and spine also benefit.
2. Dynamic Support – providing a smooth transfer of the body’s center of mass results in energy conservation and minimal expenditure.
3. Postural Support – Foot Levelers also provide shock absorption which helps with posture. They can also aid in preventing hip, knee, and spinal degeneration.

Ready to get started? Book an appointment! This will include the scan and exercise prescription to help with foot strength. The orthotics arrive within 2 weeks. For more information about the orthotics, check out https://www.footlevelers.com/.

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