Modern Athlete Magazine Issue 108, July 2018 | Page 37

COACHING
BODY SCIENCE
The plantar fascia is the thick, fibrous band of tissue (fascia) that reaches from the
heel to the toes, supporting the muscles and arch of the foot. When this fascia is
overly stretched, tiny tears can occur in its surface, causing inflammation and pain
when you stand or walk. This is known as Plantar fasciitis, and can happen in one
foot or both. It is common in middle-aged people, but can also occur in younger
people who are on their feet a lot, like athletes, especially if:
• Your feet roll inward too much (overpronate) when you run.
• You have high arches or flat feet.
• You walk, stand, or run for long periods of time, especially
on hard surfaces.
• You are overweight.
• You wear shoes that don’t fit well or are worn out.
• You have tight Achilles tendons or calf muscles.
DOCTORS’ ORDERS
Feet of Flames
When you take those first few step in the morning, or after
sitting for a while, and the bottoms of your feet hurt like
crazy with a burning pain, chances are you have plantar
fasciitis, a common overuse running injury, but the good
news is that a bit of rest should be enough to get you up
and running again. – BY SEAN FALCONER
K
nee pain, shin splints and Achilles pain seem to get all the ‘fame and glory’
when it comes to running injuries, whereas the bottom of the foot literally
stays out of the limelight. Until you get plantar fasciitis, that is. Then every
step just walking can be painful, let alone actually running. If you’re lucky, the pain
will go away or get less after a few steps, but your foot may hurt still more as the
day goes on, especially when you go up stairs or just stand for a long time.
When you go for a check-up, your doctor will check your feet
and watch you stand and walk, and may take an X-ray if he
suspects a problem with the bones of your foot, such as a stress fracture. Once
diagnosed as plantar fasciitis, there is no single treatment that works best for
everyone, but there are several things you can try:
•
Give your feet a rest: Cut back on activities that make your foot hurt, and try
not to walk or run on hard surfaces.
•
Ice your heel: This will reduce the pain and swelling. Alternatively, take an
over-the-counter pain reliever like ibuprofen or aspirin.
•
Stretch the fascia: Do toe stretches, calf stretches and towel stretches
several times a day, especially when you wake up. (For towel stretches, pull
on both ends of a rolled towel that you place under the balls of your feet.)
•
Replace your shoes: Pick shoes with good arch support and a cushioned
sole, or try heel cups or shoe inserts (orthotics).
If these treatments do not help, your doctor may give you a splint to wear at night,
shots of steroid medicine in your heel, or other treatments. You will likely not need
surgery, which is only recommended for people who still have pain after trying
other treatments for six to 12 months. Instead, good old rest is your best bet to get
over the problem.
Recommended Recipe
2. Find your Fibre
High-fibre meals don’t necessarily affect how much we eat straight away, but do
reduce how much we eat at the next meal, because we’re not as hungry. Therefore,
add a high-fibre cereal to your breakfast regime, use whole grain breads, rice and
pasta, add chickpeas, lentils, red kidney beans, cannellini beans or other legumes
to salads and stews, and use hummus on bread or crackers.
3. Get your Veg On
Bulk up meals and snacks with low-energy vegetables, because they help us stop
eating thanks to the weight of food influencing how much we eat and how full we
feel. The water and fibre in these vegetables add weight, so we fill up with fewer
kilojoules. So, snack on baby carrots, sliced capsicum, cherry tomatoes and other
small or sliced vegetables, and other low-energy veggies include broccoli, beans,
beetroot, rhubarb and turnips.
4. Grab the Good Fat
Unsaturated fats stimulate a hormone which helps us feel fuller for longer. You
don’t need to go overboard though – it’s the same hormone (cholecystokinin) that
fibre stimulates. Therefore, add small amounts of seeds and nuts to snacks, or
drizzle a little canola, olive, or rice bran oil over salads or vegetables.
About the Author:
Christine is a registered dietician based in the Johannesburg area.
Spicy Carrot and Pumpkin Soup
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Serves: 6
Ingredients
1 large onion, chopped
2 fat cloves garlic
2 tablespoons oil
2 large carrots, peeled and chopped in
chunks
2 medium potatoes, cut in chunks
4 generous cups pumpkin, cut into
chunks
3 tablespoons plain flour
1 teaspoon salt
½ teaspoon curry powder
1 pinch ground chilli
2½ teaspoons paprika
¼ teaspoon nutmeg
3 cups vegetable stock
pepper (a good grind)
1 additional cup water
Handful fresh mint, chopped
Instructions
Step 1: Heat the oil and add the onion
and garlic. Cook until softened. Add
the prepared vegetables and the flour
and mix, allowing the flour to absorb
the oil.
Step 2: Put the mixture into the slow
cooker. Add the spices, salt, pepper,
stock and water and cook on high for
4 hours.
Step 3: When the vegetables are
tender, purée or process the soup until
smooth and return to the slow cooker
to keep warm.
Step 4: Adjust the consistency to your
personal taste, e.g. thicken with a little
sour cream and some chopped mint,
or thinned with a little coconut cream
and garnished with coriander.
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