Stephanie McGregor RMT

Online booking is open! I'm currently taking massage clients Mondays from 3:30pm-7pm! I'm excited to be back in the clinic and helping you all! See you soon ❤️

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𝑷𝒍𝒂𝒏𝒕𝒂𝒓 𝒇𝒂𝒔𝒄𝒊𝒊𝒕𝒊𝒔

Plantar fasciitis is one of the most common injuries of the foot. If you recall the plantar fascia is the longest ligament in the foot that helps give us strength while walking/ running. When we put this ligament under excessive stress it can become inflamed and cause sharp pain in the heel and or midfoot area. Stress can be caused by:

*Overuse ( amping up exercise too fast, standing for too long)

*Poor biomechanics ex: too much rotation in your hip joint

*Tight calf muscles

* Weight gain

Pain occurs with the first few steps after getting up in the morning ( or any other prolonged periods where you are off your feet), and lessens after ~30 min of movement.

2. 𝑨𝒄𝒉𝒊𝒍𝒍𝒆𝒔 𝒕𝒆𝒏𝒅𝒐𝒏𝒊𝒕𝒊𝒔

The Achilles tendon is the largest tension in the body and runs from our gastrocs and soleus

(calf muscles) and inserts in our heel. Achilles tendonitis is an overuse injury, most frequent with athletes who jump into training too much too fast.

Symptoms include:

•Constant swelling in calf & heel that gets worse throughout the day.

•Stiffness & pain after exercise, along the tendon and heel.

3. 𝑺𝒕𝒓𝒆𝒔𝒔 𝒇𝒓𝒂𝒄𝒕𝒖𝒓𝒆

Stress fractures are small cracks in a bone, they occur when repeated impact is placed on a bone and our muscles are unable to absorb the stress. Our second and third metatarsals ( located in the midfoot, mentioned in the last post) are hit me frequently with stress fractures.

Symptoms include:

•pain during weight bearing activities

•pain that worsens while walking

• swelling, bruising and tenderness in the foot.

4. 𝑨𝒏𝒌𝒍𝒆 𝒔𝒑𝒓𝒂𝒊𝒏

A sprain can occur at any joint, however the ankle is one of the most common ( along with knee and wrist). Spain's can occur in any direction your ankle moves, but the must common is called an inversion sprain. An inversion sprain occurs when your ankle is forcefully turned inward, damaging the ligaments on the outside of your ankle. The must commonly sprained ligament is called the anterior talofibular ligament.

Sprains are divided into three grades

Grade 1: a minor stretch to your ligament, pain is mild and local, slight bruising occurs. Your joint is still stable and you can continue activity.
Grade 2: tearing of sine of the fibers of the ligament, and a snapping noise at time of injury. Pain is moderate, bruising is present and joint instability is slight. Difficulty continuing activity due to pain.
Grade 3: complete rupture of the ligament occurs, pain is intense, bruising and swelling are present. Joint is unstable and you cannot continue activity due to pain.