Aug 28

Dealing with foot pain caused by Plantar Fasciitis

imagesPain in your feet may be a sign of a serious condition called Plantar Fasciitis which is a very painful condition seen frequently at the Gorey Family Chiropractic Clinic resulting in pain specifically under the heel. This heel pain is often caused by overuse of the plantar fascia or arch tendons of the foot. It is a very common condition and can be difficult to treat if not looked after correctly.

Symptoms include:

  1. Heel pain, under the heel and usually on the inside, at the origin of the attachment of the fascia.
  2. Pain when pressing on the inside of the heel and sometimes along the arch
  3. Pain is usually worse first thing in the morning as the fascia tightens up overnight. After a few minutes it eases as the foot gets warmed up
  4. As the condition becomes more severe the pain can get worse throughout the day if activity continues.
  5. Sometimes there may also be pain along the outside border of the heel due to walking on the outside border of the foot.

What is Plantar Fasciitis?420679_599839926701475_583603585_n
The Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot. Inflammation of these tissues is termed Plantar Fasciitis.
It is sometimes associated with a heel spur, but the two conditions are not always connected.

What Causes Plantar Fasciitis?
Plantar fasciitis or heel spurs are common in sports which involve running, dancing or jumping. Runners who overpronate (feet rolling in or flattening) are prone to this injury as the biomechanics of their foot causes over stretching of the plantar fascia.

biom2-1One of the most common cause of plantar fasciitis is very tight calf muscles which produces repetitive over-stretching of the plantar fascia leading to probable thickening of the tendon. As the fascia thickens it looses flexibility and strength becoming inflamed and painful.
Sometimes over pronation can only be seen with computerised foot scans, especially if the patient has a high arched foot. We can carry these out here at Gorey Family Chiropractic and prescribe Custom Made Orthotics if needed to correct the problem.

Other causes include low arch or high arched feet (pes planus / cavus) and other biomechanical abnormalities including oversupination which should be assessed with a foot scan and a chiropractic biomechanical examination.

Excessive walking in footwear which does not provide adequate arch support has been attributed to plantar fasciitis. Footwear for plantar fasciitis – both prevention and treatment – should be flat, lace-up and with good arch support and cushioning.
Overweight individuals are more at risk of developing the condition due to the excess weight impacting on the foot.

Plantar Fasciitis Treatmentimages-9:
There is no single treatment for foot pain caused by plantar fasciitis; at Gorey Family Chiropractic we can help you to understand how to eliminate pain and we correct the underlying factors causing the condition. To treat it effectively long-term, the cause of the condition must be corrected and the symptoms dealt with.

What can the athlete do?
•Try to Rest the Foot from Active Exercise. It can be very difficult to rest the foot as most people will be on their feet during the day for work. By walking on the painful foot you are continually aggravating the injury and increasing inflammation.
•Apply Ice or Cold therapy to help reduce pain and inflammation. Cold therapy can be applied regularly until symptoms have resolved.
•Plantar Fasciitis Exercises – in particular stretching the plantar fascia and calf muscles is an important part of treatment and prevention. Simply reducing pain and inflammation alone is unlikely to result in long term recovery. Identifying the underlying cause will stop the inflammation coming back.

How Gorey Family Chiropractic Care Helps

gaitscan•We will perform gait analysis and scan your foot to determine if you overpronate or oversupinate and prescribe custom made orthotics or insoles if clinically necessary. An insole can restore normal foot biomechanics if overpronation is a problem.
•Tape the foot with plantar fasciitis taping. This is an excellent way of allowing the foot to rest. A good plantar fasciitis taping technique can help support the foot relieving pain and helping it rest.
•Deep tissue massage to address fibrotic muscle adhesions. Active Release Soft Tissue treatment on the plantar fascia can successfully treat and ease the pain. The application of these soft tissue treatment techniques reduces the tension in the plantar fascia and also stretches the calf muscles.

•We will prescribe plantar fasciitis exercises to help stretch the fascia and strengthen it once pain free.
•We will check and correct of any pelvic lower back dysfunction which might be influencing way an individual walks in a negative way.

images-13X ray may sometimes be prescribed to see if there any other bony foot problems. Gorey Family Chiropractic offers rapid onsite X ray services for convenience where clinically necessary. An X-ray can show bony spurs, which are often a by product of plantar fasciitis and a cause of pain.

Gorey Family Chiropractic Supporting your Recovery and Maintaining it 

Here at Gorey Family Chiropractic we have helped many patients with the excruciating pain of plantar fasciitis using the correct combination of therapy for each particular case.

Feel free to email your enquiry or call  us if you think you may be suffering from foot pain or heel pain caused by plantar fasciitis or other foot disorders.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

Jan 09

3 Tips to prevent Running Injuries

3 Tips to Prevent Running Injuries

by Olivia O’ Leary D.C BSc Hons Chiropractic

four nutritional tips to stay injury freeWhether you’re a novice runner or a seasoned veteran, injuries can occur at any time.  Although there is no guaranteed way to prevent all aches and pains, there are certain steps you can take to provide your body with its best defense against pre-finish line  injury disaster.

1.SUPPLEMENT YOUR RUNNING ROUTINE

It’s essential to train our muscles in multiple ways in order to avoid injury and any potential overuse problems.

Utilise bikes, cross trainers, stair climbers and swimming pools to add other low-impact cardiovascular exercises to your routine. These types of exercises provide you with a good workout while limiting the strain on your legs, knees and joints. Additionally, incorporate upper and lower extremity strength training, as well as core stability, into your training regimen to build overall strength.
This well-rounded approach to working out will help you avoid injury.
2. STRETCHING

1527119_10152078436382517_300902344_nStretching is critical to injury prevention. Runners should stretch before and after runs to avoid strains and tight muscles.
Calf, hamstring and iliotibial tract (IT) band injuries are notorious for causing problems. Stretching before and after a run can help you avoid these types of injuries. And if you are sore or experiencing pain, be sure to rest and ice that part of the body.

If the issue persists, it’s advisable to seek professional advice from one of our specialist chiropractic team or other suitably qualified healthcare professional .
It’s important to address all problems, even if you think or they feel minor. An injury can easily be exacerbated if you push your body too far. Taking this approach often gets you back training faster and stronger as opposed allowing an injury to become chronic and more difficult to treat.

3. FIND AN APPROPRIATE RUNNING SHOE

Everyone’s feet are different and have specific requirements. Spend time at a reputable shoe store  to ensure you get the correct shoe. If you buy a new pair of shoes, be sure to break them in and get used to them before race day. You want to be familiar with the performance and feel of your shoes well before you start a race.
Just because you have a trusty pair of shoes from years ago doesn’t mean they are the right pair for a run. Old, worn-out shoes increase your risk of injury and negatively affect running efficiency as does a poor running gait pattern.

Poor foot mgaitscanechanics can cause foot  pain and unnecessary stresses further up the body, resulting in knee, hip pain and back pain.

A computerised gait scan is a highly accurate method of evaluating an individuals gait pattern and this can facilitate the prescription of custom made insole orthotics to correct an individuals gait imbalance whilst running and walking where necessary.
Running is a fun, effective way to stay active, but without proper injury prevention strategy and proper conditioning, you could end up hurting yourself. By following these tips, you can be in a better position to avoid injury and maximize your race day results.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and for your convenience all of our Gorey Family Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Mar 25

How to Choose the Best Football Boots

How to choose the best Football boots

How to choose the best football boots by Olivia O’ Leary D.C BSc Hons Chiropractic

Customise your Footwear to Stay out of the Treatment Room….

At some point in the season whether its pre season or mid way in, new football boots are a necessity. Finding the right boot is very important consideration for prevention of sports injury as well as comfort.

With a lot of young footballers that we see at Gorey Family Chiropractic experiencing conditions like Severs disease, shin splints, hamstring strains, as well as knee ligament problems we thought we would take a look at how to try to prevent these injuries and enhance performance through the right equipment, starting with how to choose and improve football boots.

How to choose football bootsFrom a support point of view the upper needs to be strong enough to support your foot during rapid changes in direction and when kicking. Although generally more expensive, a leather upper will mould to the shape of your feet and is very durable meaning it will age well. The soft nature of leather means it is very comfortable.

Synthetic uppers vary in quality at either end of the price scale. High quality synthetic upper is found on many modern football boots as it is strong, light and waterproof. However, some cheaper synthetic uppers may have a poor feel and will rip and tear easily under strain and tend to be found on boots at the lower end of the market. Combination leather and synthetic uppers are the strongest particularly when reinforced with ample stitching.

Heel Cup; Give Your Heels Height
Choose the proper football bootsThe heel counter or heel cup needs to be very rigid to support your rear foot during swerving & stepping. A sturdy deep heel cup can prevent injuries especially in young footballers.

The idea of inserting in-shoe ‘lifts’ into your boots may sound like a ruse to give some added height to the front line, but podiatrists believe that raising the heel with orthopaedic supports (orthotics) can lower the risk of Sever’s disease among young players. Sever’s is an inflammation of the area where the Achilles tendon joins the heel – common in the growing joints of young adolescent players. In an FA survey these conditions were found to account for over 13 per cent of injuries to footballers aged 11-13.

Midsole
There are boots on the market that have midsoles or wedges under the heel providing some cushioning and support which is desirable for injury prevention. These are particularly good for young footballers that suffer from heel pain or any player that suffers from lower limb injuries such as shin splints, achilles tendonitis  or chronic knee injury or pain. The extra bulk in this type of boot is the only downside.

Outsole
The outsole must be rigid and match the width of the foot. A narrow outsole will cause the foot to hang over the edge of the sole and place more pressure on the upper, which decreases the stability of the boot and is more likely to tear the boot.

Moulded Vs Screw-In Studs
The type of pitches that you will be playing on make a significant difference to the type of boot that you How to choose football boots for you childshould consider buying. Soft ground conditions require better grip so use of screw-in studs is suitable for use on soft, wet and muddy pitches. The studs are usually made from hard rubber although metal studs are available.

Anyone who has had a knee reconstruction or suffers from instability in the knee joint should be careful not to use an aggressive stud design as the increased grip may cause the foot to remain stuck in the turf potentially leading to excessive twisting and injury. Use of screw-in studs on hard grounds is not comfortable as a footballer or hurler can feel like they are running on pebbles.

Moulded stud boots are better suited to harder grounds. They are designed for surfaces where there is limited give. Moulded boots are also usually used on artificial and synthetic pitches as they tend to not get stuck in the turf like studs do reducing the likelihood of twisting knee injuries.

Tips to choosing football bootsThe ideal situation for the serious player is to own a pair of boots for every condition. However, in this recessionary environment that approach can be pricey so the general player should buy a single pair of boots that that will suit the surface he or she most often plays on. With Wexford gaelic, hurling, soccer & rugby generally played in soft conditions at this time of year, boots with screw in studs are most appropriate.

Fit
A correctly fitted boot is an important factor in prevention and treatment of foot injuries. There should always be a thumb nail width from the longest toe to the end of the boot. There should also be adequate depth to ensure your foot sits securely in the boot.
Badly fitting boots are a recipe for poor performance and injury. A boot that is too big will allow the foot to move within it, ruining any chance of fine ball control, quick acceleration or manoeuvrability. A boot that is too small will be uncomfortable to play in and may result in foot damage.

Orthotics

Orthotics with Gorey Family Chiropractic Clinic

Computerised gait assessment allows for accurate prescription of sports orthotics for individuals

Football boots do accept specially moulded sports orthotics / insoles. Custom Made Sports Orthotics / insoles help  correct abnormalities in the way an individual moves, for example if you foot turns inward when you run or if you suffer from fallen arches. These types of orthotics are designed to prevent sports related injuries and help protect against pressure and impact shock. Depending on which sport you participate in, sports specific orthotics will be prescribed to meet the needs of different sports from soccer to golf to tennis and running.

We offer  state of the art TOG Gait Scan technology at Gorey Family Chiropractic which allows a computerised can of a foot to be taken and from this information a custom made insole is created which works both correctively and preventatively.   This technology therefore looks beyond just treating symptoms but determines the root cause of the problem and addresses the malfunction of the foot that has led to the foot pain or problems. These sports orthotics can Orthotics with Gorey Family Chiropractic Clinicbe placed into your football boots to offer an increased level of support and with the goal of injury prevention and enhanced performance. The Tog orthotics supplied by Gorey Family Chiropractic come with a lifetime guarantee against cracking of the supportive shell ensuring support for the long term for your feet.

Gorey Family Chiropractic Supporting your Recovery and Enhancing your Performance

For further information on Tog Orthotics/ insoles please see the Tog Orthotics video on the practice videos section on our website http://www.chiropractor.ie/5,gallery,orthotics_patient_education_dvd.html. Alternatively contact the practice to arrange a personal computerised assessment with one of our clinical team.

If you are troubled by any of the sports injuries mentioned above please feel free to contact our practice to arrange an assessment. For your convenience all of our clinical team are registered with VHI, Aviva, Glo and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

 

T : 053 94 83338  or alternatively email info@chiropractor.ie.

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.