WHY SHOULD I SEE AN OSTEOPATH FOR MY PLANTAR FASCIITIS?

Plantar fasciitis is such a pain in the.. heel! It can be hard enough getting out of bed early in the morning, but when you’ve got sharp pain with the first few steps getting up, then it can be even more of a nuisance. Plantar fasciitis is reported to be the most common cause of chronic inferior heel pain and can significantly affect a person’s daily activities.

The plantar fascia is a band of connective tissue spanning from the heel to the toes and acts to support the arch of your foot. Pain and injury to the plantar fascia can begin traumatically, however is most commonly caused by overuse stresses. So are you at risk? Here’s some things that can contribute to the development of plantar fasciitis.

Risk Factors:

  • Flat feet
  • Poor footwear
  • An increase in training loads or time on feet
  • Being overweight

What to expect if you have plantar plantar fasciitis:

  • Pain on the underside of your heel and/or arch
  • Sharp pain upon the first few steps after getting out of bed in the morning
  • Initially, pain that is worse when walking after periods of rest (sitting at your desk)
  • Later stages, pain that becomes more constant while walking

There are many challenges when it comes to managing plantar fascia pain and just like chronic low back pain patients, many individuals experience extreme physical and mental distress.

Why see an osteopath for you plantar fasciitis?

1) QUALIFICATIONS & TRAINING

Osteopathy is one of the fastest growing healthcare professions in Australia. Osteopaths have 5 years of University training under their belt where they learn to master the difficult task of assessing, diagnosing, treating and managing musculoskeletal injury. Naturally, there is a heavy focus on common conditions such as plantar fasciitis because common conditions occur commonly. For that reason, we see plantar fasciitis all too often and understand what it takes to correctly diagnose and manage you back towards a healthy heel.

2) THOROUGH HISTORY & ASSESSMENT

An initial consultation with our osteopaths are 60 minutes long to ensure your story is heard. Our osteopaths will take the time to listen and formulate the history of your heel pain and how it is affecting your quality of life. A thorough assessment is then carried out to accurately diagnose the cause of your heel pain and assess for any predisposing factors you may have. Identifying the reason you may have developed plantar fasciitis allows for individualised treatment plans and a better chance at long term success.

3) HANDS ON TREATMENT APPROACH

Pain and disability is the most common symptom of plantar fasciitis and the most common reason people seek osteopathic treatment for the condition. Therefore, there’s no surprise that Osteopaths continue to employ a hands on approach to help decrease pain and get you moving better. There are a vast range of hands on techniques that an Osteopath will use including:

  • Soft tissue massage
  • Joint mobilisation
  • Joint manipulation
  • Rigid and kinesio taping
  • Dry needling (to learn more about this technique click here)
  • Shockwave Therapy (to learn more about this technique click here)

At Pakenham Osteopathy all of our practitioners are trained to use radial shockwave therapy – a therapy that involves a state of the art piece of equipment shockwave machine. Shockwave has been used over the past decade to treat Olympic athletes and AFL players. It involves the transmission of sound waves pulsing through a hand held applicator into the affected tissue. This helps to:

  • Reduce pain
  • Increase blood circulation
  • Stimulate a healing process by triggering stem cell activation

4) INDIVIDUALISED TREATMENT PLAN

We, as osteopaths, believe that patient understanding into their cause of pain and management is vital. That is why we take the time to explain your pain and provide you with a written management plan outlining your diagnosis, expected recovery time and anything else that is required to reach your goals. This way, we avoid leaving patients confused, worried or isolated.

5) HOLISTIC APPROACH

We believe in long term success and therefore take on a holistic approach to your injury by not only treating your pain, but also addressing the root cause of your problem. This will reduce the likelihood of pain returning in the future so that you can live a healthy and active life moving forward.

SUMMARY

Plantar fascia pain can be very frustrating, but we have the skills and experience to get you back on track. With a state of the art shockwave machine at our disposal, in conjunction with manual and exercise therapy techniques, we certainly have a vast array of osteopathy treatment options.

While very common, we understand that everyone’s pain is different, and everyone has different goals. We, as osteopaths, strive to treat the person, not just the injury. Whether your goals are to run marathons, muck around with the kids or retain your independence in retirement, we take them very seriously (while always having a laugh in the treatment room at the same time!). These goals help us form the basis of our individualised management plan to ensure that together, as a team, we are able to get you back doing the things that you love.

MY PAINFUL EXPERIENCE – AARON BOND

Any person who competes in sport has likely sustained many injuries. Let me tell you, I am not excluded from this group. In fact, I could probably fill this page with a list of injuries I have sustained over the years (not to brag…). But let’s just talk about one of those which I suffered playing footy (almost always the culprit).

The day of the injury

The day was a practise match following a solid pre-season. The body was feeling good, I was fit and as most footballers eventually get to, I was sick of pre-season and itching to start playing games. Fast forward through the day, we came to the start of the 3rd quarter, I think I had 28 disposals and a goal to this point (don’t believe anything I say about how many touches I’ve had). The ball gets kicked to a contest and I must have forgotten that I’m 174cm tall and shouldn’t be trying to take hangers over a pack, but I launch anyway. I don’t even get close and on the way down my natural reaction was to put my hand down to break my fall. As I land, I feel as though I’ve sprained my wrist but I jump back up to hide the embarrassment of the marking attempt and continue on.

Wrist Injury Worsens

The next time I head to the bench, I get it strapped because I know I’ve injured it, but the pain was minimal making me think it wasn’t too much more than a sprain. I played on and finished the game without too much concern. The pain did start to worsen as we came into the change rooms and started to cool down. At this point I started to think there was a small chance that I had fractured my scaphoid, which is a small bone at the base of the thumb. However, in my head, I thought that if it was fractured, I should be in more pain. So I went home and iced it while I got ready for a night out with some mates.
For a good portion of the night I complained about my wrist hurting much to my mates’ amusement. Most of the complaining was on purpose and as a joke to annoy everyone. In fact, I complained so much that one of my mates decided to whack my wrist laughing and saying it was fine (thanks Matt!).

The Diagnosis

The next morning, I woke up and my wrist was stiff and swollen. I knew straight away, it wasn’t just a sprain and I’d likely fractured my scaphoid. I got up and drove off to the hospital with X-Rays confirming my suspicion.
Unfortunately, with any scaphoid fracture, the location is important. At one end (as long as aligned), the scaphoid will heal nicely without intervention because it has a good blood supply. At the other end, surgery is usually required to fixate the separated bones together because this area has a poor blood supply.

Rehabilitation

Of course, mine ended with surgery. An injury that caused very minimal pain at the time, ended up being 8 weeks recovery and rehab.

The Lesson I Learnt

This story highlights the importance of getting even what seems like the most simple ‘wrist sprain’ assessed by a health professional. A scaphoid fracture in the area of poor blood supply that is NOT treated brings with it a chance of that section of bone dying (called avascular necrosis). This will then lead to significantly reduced range of motion and strength as well as further complications down the track.
Remember, significant injury does not always mean significant pain and significant pain does not always mean significant injury.

necrosis). This will then lead to significantly reduced range of motion and strength as well as
further complications down the track.
Remember, significant injury does not always mean significant pain and significant pain does
not always mean significant injury.

VEHICLE ERGONOMICS

Work can often be a significant contributing factor to pain and injury. With the majority of
workers returning to the daily grind over the last few weeks it is important that we have things in
place to address all the things that might put you at risk!

We’ve covered the importance of desk ergonomics which is great for all those desk workers out there but what about those who drive for a living? I’m talking about truck drivers, bus drivers, sales reps and of course all those who have a painfully long commute to work.

Yes, there are similar risks involved with driving for long periods as there is sitting at a desk all day long, but as always, we shouldn’t rely on a ‘one size its all’ approach. In fact, driving a vehicle can be more detrimental than sitting or standing due to the effects of movement and vibration on the body. So if you find you’re in the car, truck or bus a lot, READ ON because this may help you control some of those aches and pains you might be developing.

Risks

1) Neck, back and shoulder pain
2) Poor circulation in the legs and buttocks
3) Cramps and pressure points
4) Increased risk of disc and joint degeneration

Optimal Vehicle Set Up:

1) Seat height

Raise to ensure maximal vision of the road with your hips in line with your knees.
Maintain adequate clearance from the roof

2) Lower limb position
Knees should be bent in order to comfortably operate the accelerator and clutch

3) Back rest
Continued support along the length of your back. Shoulders reclined slightly

behind your hips

4) Lumbar support
S-shape spine with no gap between your spine and the car seat

5) Steering wheel
All controls within reach to avoid overextending. Arms relaxed, elbows bent

6) Headrest
Adjust so that it is positioned in the middle of your head with a neutral position

Other Tips:

1) During breaks incorporate postural variations (stretch, walk around car)
2) Make small adjustments to posture every 20-30 minutes
3) Reduce vibration forces by using a thick, firm foam car seat
4) Maintaining a neutral spine will allow the spine to absorb shock better

 

Images:

1 Photo by Spencer Davis on Unsplash

2 Photo by Soheb Zaidi on Unsplash

HOW CAN OSTEOPATHY HELP MY BACK PAIN?

Chances are that you will experience back pain at some point in your life.  The statistics suggest that over 80% of people will suffer some back pain.

The Australian Institute of Health and Wellbeing reports that in 2017-2018, almost 2 in 5 people with back problems said their pain affected their daily activities. These are staggering statistics that illustrate the significant burden that back pain is having on our society, and this is not just financial!  There are both the physical and mental burdens on the individuals too. 

Back pain cause

A third of chronic pain patients will experience higher levels of psychological distress, one in five will suffer from depression and the probability of early retirement because of pain related disability increases by 40%.

Another interesting statistic is that 9 out of 10 back pain patients do not know what is causing their pain. Unfortunately, when you don’t know the cause, it’s hard to know how to manage it correctly and a lot of individuals turn to opioid pain medication. This is no long term solution, and too often we see this turn into a chronic back injury that starts to affect lifestyle. 

Back pain is very complex and still widely mismanaged. This may be because there are so many different potential causes including:

  • Disc injuries
  • Joint sprains
  • Muscle strains
  • Postural pain
  • Trauma
  • Sporting injuries
  • Arthritis
  • Sciatica 

So.. Why see an Osteopath for your Back Pain?

1) Training

Osteopathy is one of the fastest growing healthcare professions in Australia with many osteopaths describing back pain as our ‘bread and butter’. Osteopaths have 5 years of University training where they learn to master the difficult task of assessing, diagnosing, treating and managing musculoskeletal injury, particularly back pain.

sciatica pain relief2) Thorough History & Assessment

An initial consultation at Pakenham Osteopathy is 60 minutes long to ensure your story is heard.  Our osteopaths will take the time to listen and formulate the history of your back pain and how it is affecting your quality of life. A thorough assessment is then carried out to pinpoint the cause of your back pain, allowing for individualised treatment plans.

3) Hands on Treatment Approach

Pain is the most common symptom of any back problem and the most common reason people seek osteopathic treatment. Therefore, there’s no surprise that Osteopaths continue to employ a hands on approach to help decrease pain and get you moving better. There are a vast range of hands on techniques that an Osteopath will use including:

  • Soft tissue massage
  • Joint mobilisation
  • Joint manipulation
  • Rigid and kinesio taping
  • Dry needling
  • Shockwave Therapy

4) Individualised Treatment PlanKnee pain cure

It is disappointing to us when we look back at the statistic that 9 out of 10 back pain patients don’t understand what is causing their back pain. At Pakenham Osteopathy, we believe that patient understanding into their cause of pain and management is vital. That’s why we take the time to explain your pain and provide you with a written management plan.  This plan outlines your diagnosis, expected recovery time, how many treatments you will need, and anything else that is required to reach your back pain goals. This way, we avoid leaving patients confused, worried or isolated.

5) Holistic Approach

For many people, back pain can become a recurring incident. If we had a dollar for every time someone has said they’ve had back pain “on and off for years”, then we’d be millionaires! We believe in long term success and therefore we take on a holistic approach to your injury.  We not only treat your pain, but we also address the root cause of your problem. This will reduce the likelihood of pain returning in the future so that you can live a healthy and active life moving forward.

 

Everyone’s pain is different, and everyone has different goals. At Pakenham Osteopathy, we strive to treat the person, not just the injury. 

Whether your goals are to run marathons, muck around with the kids or enjoy your time in retirement, we take them very seriously (while always having a laugh in the treatment room at the same time!). These goals help us form the basis of our individualised management plan to ensure that together, as a team, we are able to get you back doing the things that you love.

If you want to learn even more about back pain check out some of our other blogs here:

https://www.pakenhamosteopathy.com.au/knowledge-is-power-what-you-need-to-know-if-youve-ever-experienced-back-pain/

https://www.pakenhamosteopathy.com.au/5-common-misconceptions-low-back-pain/

Tips to Preventing Aches and Pains This Holiday Season

The holiday season is upon us! With a bit of time off, many of us take this chance to go off jet setting around the world! One problem…. long flights crammed into economy class seats that are not super comfortable can have a detrimental effect on our low back and neck health. The last thing you need when arriving for your long awaited holiday is your musculoskeletal complaint giving you grief.

The good news is that there are many simple things you can do to reduce the likelihood of something flaring up:

1) Get up and go for a walk around the cabin every hour (hopefully you’re in the aisle seat)

– A 5 minute walk can help reduce joint stiffness and muscle tightness
– It will also increase circulation and help prevent Deep Vein Thrombosis (DVT) from developing

2) Purchase a good travel pillow

– Travel pillows help support the normal curves in your neck and therefore reduce stress that can be placed on these joints when stuck on a long flight
– They can also help you sleep better in a more comfortable position. We stock them at Pakenham Osteopathy!

3) If you’ve got low back pain, there are also great lumbar support cushions to help promote good posture

– A rolled up towel or jumper behind your back above your belt line can act as a suitable replacement to one of these

4) Stretch when you can

– Simple stretches while seated can help relieve tightness that may be building
– Try simple neck, shoulder, hip and calf stretches as per your osteopath’s advice

5) Stay hydrated

– Drinking plenty of water will not only help keep your joints and discs hydrated but it will also make you go to the toilet more, hence, getting up and moving more frequently (again, hopefully you’re in the aisle seat!)

6) Request an aisle seat!!

– Not only will this give you more room to move but your seat mate will not get so annoyed every time you go for a walk or to the toilet

Don’t let your back or neck pain stop you from travelling the world. By implementing these tips you’ll be able to sit back, relax and enjoy the journey to what is going to be a well earned break!

Stretching: Preparation and Recovery for Game Day

Unfortunately most of us just can’t move around like we used to when we were kids.  Remember the days of running around like a headless chook without so much as a stiff back or a tight muscle?  Sadly, ageing takes its toll.  Our bodies just don’t bounce back the way they once did.  Therefore, the importance of a proper warm up and cool down is crucial to avoiding sports injuries. 

This article is particularly timely given the start of the winter sports season is upon us.  At Pakenham Osteopathy, we want to keep you active and enjoying the sports you love!

In this first 3 part series we’ll explore:

PART 1: Understanding dynamic vs static stretching

PART 2: Warming Up

PART 3: Recovery

PART 1: DYNAMIC VS STATIC STRETCHING

Most of us have stretched at some point in our lives and nearly all of us have been told we are not doing it enough! You may have heard about two main types of stretching, dynamic and static, and with scientific research into athletic performance forever evolving, the timing of when to use each of these is frequently spoken about.

So before we jump into part 2 and 3 of the series explaining what we should include in our warm up and recovery protocols, we need to understand the difference between these two categories of stretching.

STATIC STRETCHING

Think back to primary school when your PE teacher would take you through a couple of stretches before or after activity. You’d stretch your hamstrings by bending over to touch your toes, hold it for 30 seconds, and compete with your mates to see who could reach the furthest. This type of stretching where you hold yourself in a position for an extended period of time is what we call static stretching. The goal… to elongate your muscles to allow for greater flexibility.

DYNAMIC STRETCHING 

06 June 2001: Jason Akermanis (left) of the Lions performs stretching exercises with teamates during a team training session held at the Brisbane Lions Training ground, Brisbane, Australia. DIGITAL IMAGE. Mandatory Credit: Jonathan Wood/ALLSPORT

 

Picture your favourite AFL team warming up before their big game, holding on to a teammates shoulder and swinging their legs back and forth. This is what we call dynamic stretching which requires active movement, taking our joints through its full range of motion with the goal of getting the body prepared for the type of movements specific to that particular sport.

 

 

 

 

SO WHEN SHOULD WE USE THESE!?

  • STATIC
    • Day to day flexibility
    • Cool down and recovery
  • DYNAMIC
    • Warm ups
    • Active recovery

I hope the information above helps you prepare for and recover on game day. 

For the upcoming 2nd part of this series, we’ll drill down on the warm up and how you can best prepare for your chosen sport.

Go to Top