fix your plantar fasciitis

I wonder now, why I didn’t wonder then  why I  ever thought I could simply lock my feet up in shoes all day, ignore them and assume they would continue to take whatever abuse I threw at them:

Get your feet the right information

The day I got plantar fasciitis was awful, I stood by my bed, foot held in the air like a begging cat and tried to work out how to get to the loo. Hopping, for me certainly, had always been easy, but today the mere thought of accidentally putting that foot down on the floor made me almost throw up in my mouth.

 Obviously I had to cancel my morning. I said sorry to my 3 morning clients (bye bye money)and put a warning out that I probably wasn’t going to get to teach my classes in the evening.

Thankfully by the end of the morning I was more mobile, but still putting pressure on that foot felt like a super unwise thing to do. But as it always does, Plantar fasciitis gets easier as the day goes on

I think I made it to those classes and got so carried away that I demonstrated some double unders ( that’s where you skip and the rope passes under you twice). When I landed I didn’t collapse with agony ( you can thank 15 years of martial arts, boxing and security work for the ability not to cry like a child in public) but someone watching me said, I literally turned green with the agony.

there are many stretches, not all of them work

Of Course, things went from bad to worse, but I did discover that “simply hoping isn’t a method” I discovered, however, that, having a disability, albeit a temporary one,  really sucks.  If like me you are active, plantar fasciitis makes most days awful. One day I recall,   had to pick up a box from one venue and walk it around the corner. A 5-minute job: 45 minutes later. I just about made it. 

My efficiency and vitality started draining away. I certainly wasn’t running or training

Then came the cascade of doctors, therapists, Dr google, and well-meaning people all with great advice. Stretch it. Do this exercise. The only thing they did seem to agree on and this was backed up by the BMJ.  Was that I was in for 6 weeks to 2 years of pain.

I  got lucky: just 14 months

Thankfully I didn’t fall for surgery or injections or shock treatment or blood transfusion

But I randomly tried things for a day: a bit of stretching. Maybe 2 days in a row I’d bother to stretch my calf. I did the required 10 to 15 seconds. I was a fitness instructor so I knew what to do(or so I thought).

Strengthening my foot was important so I’d dead lift some more. 

you have to do the right sort of strengthening

So I really started researching.  I noticed that everyone had their pet dogma or their one-hit solution. It was always “ all you have to do is stretch it” “all you have to do is ice it”, “all you have to do is a therapy drill”. 

It became obvious, as it will to you, that most solutions are combinations. Often you need to do a multiplicity of things. Today the word “multidisciplinary” is commonplace in a successful business. Often you don’t hear it in physical therapy. 

If you get to see a state funded physio, chances are you end up with a scrap of photocopied paper with a few random exercises in it.

So on my course I’m going to show you how to combine the proven  protocols to produce accelerated healing results.

Im going to blow away a lot of silly myths and rumours about stretching, and I’m going to show you how to do it properly to solve plantar fasciitis. I’m then going to help you break up the specific knots and  trigger points in your muscles that are causing and keeping you in pain. Then you’ll be doing some M.E.Ts, the ones that will help you re-educate your muscles, finally you’ll be  learning and doing an effective specific strength regime.

This unique combination works.

I unoriginally call it the SSES system ( stretch it, smash it, educate it, strengthen it)  as you need to do all 4 as part of your regime. If you simply stretch it, the trigger points get you, and a lack of strength drags you back into pain. Strength on its own, without educating your muscles and restoring an effective range of motion,  is also a low return strategy.


In this course,

I’ll teach you these skills with a  mixture of video, photos, and written teaching resources to help you learn. For the first 100 people you’ll get my email address so any issues I’ll be there to help you. However, I’ll soon set up a free but private Facebook group to support you that way.



The top 5 things that keep you in pain

Once you have tweaked your back a few times, you stand a good chance of dragging yourself down into a pain cycle. Here are the 5 things people who suffer from pain do.


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If you become sedentary it will start a cascade of bad stuff: your sleep will suffer, you’ll weaken your muscles meaning you’ll slide towards a boring disabled lifestyle, with a loss of control over your daily life. The more you sit and do nothing, the more you focus on your pain. The worse it becomes


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taking advantage of any easing of pain to work yourself to exhaustion, or into pain. This means you need to collapse until you recover. When you have recovered a bit, you slog through loads of work until you are exhausted or in pain. This leads to worse pain and declining physical fitness


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once you have taken time off work, and given up your hobbies, you get bored. Your pain will expand to fill the day


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Stress. is the ultimate multi-tasking sensation: it can make you avoid activity, avoid friends , edge out loved ones: it can make you feel helpless and hopeless. It can lay the foundations for arguments and anger, and given time will deliver you mental health issue such as anxiety and depression


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Rather than simply doing the basic combination of stretches, smashes, movement education and strengthening that I can show you, You start obsessing about a “cure”. You chase your doctor for a magical MRI or a spinal fusion , even if you know that only 1 out of 250 MRI’s show anything remotely useful, and normally leads to a recommendation to stretch and build your core.

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The big warning.
Some back pain is really serious: check your RED FLAGS by clicking here 

Flexibility, trigger points and fuzz

No modern discussion of flexibility, trigger points or pain is complete without talking about fascia.

I was introduced to fascia by Julian Baker of the Bowen technique during some guided dissection sessions back in 2012 ( which means I have dissected corpses as part of my studies).

Its the “sort of fatty stuff directly under your skin
See here

Years ago this “stuff was simply cut away by laboratory assistants so you could see the actual muscles.

It’s only now that people see this as a new communication highway for our endocrine, circulatory, or nervous systems.

Today much “tightness” is attributed to dysfunction in the fascia. Although this is far from proven it’s useful working hypothesis that makes us focus on trigger points. They are “a hyper irritable locus with a taut band of skeletal muscle, located in the muscular tissue and/or its associated fascia.”

Sometimes called knots, trigger points can be quite painful, will cause stiffness and weakness of the affected muscle, and restrict the muscle’s full range of motion.

Fascia can also stick to muscles in what Gill calls “fuzz” ( if you cannot pick the skin off your muscle, its arguably adhered and interrupting muscle function, reducing range of motion

When poking around your body, you can often find what needs attention if
1. You press on the skin, and its super painful with pressure
2. you cannot pick the skin away from the muscle. This should glide, not stick
3. You feel special tension in an area when you stretch

This is sorted by,  being bothered enough to do something about it. Practically that means a mix, but consistent mix , of gentle (and not so gentle) massage, skin rolling and pressure applied by your fingers, objects, cupping, or better still someone else.

This stuff goes under the heading of Myofascial Release.

It’s uncomfortable which is why few people use it or do it. Sort of like flexibility. You have to get used to that weird discomfort.

The problem is that medically, no one wants to be a muscle doctor. So it’s the orphan organ.

If you have enough flexibility to squat, why do you need more. Crucially, if you cannot squat well because of flexibility who cares. Most lift the weight anyway, and if they screw their back who cares!

Stretching is uncomfortable, boring, the evidence is very conflicted and many charlatans insist that flexibility is a “star gate” to spiritual well being and enlightenment. This obviously puts any right mind individual off stretching.

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