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15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
YOUR FEET ARE YOUR FOUNDATION Take Care of Them, and They’ll Take Care of You
Did you know your foot contains 26 bones, 33 joints, and over 100 muscles, ligaments, and tendons? They take us through thousands of steps daily, but we usually ignore them until something goes wrong. That’s why April, National Foot Health Awareness Month, is a perfect reminder that taking care of your feet is an important part of staying active, healthy, and pain-free. Trust me, when your feet hurt, your entire body feels it. Foot pain can limit your movement, affect your posture, and even throw off your knees, hips, and back. One of the most common culprits is the nagging and heel- stabbing pain known as plantar fasciitis. If you’ve ever woken up with a sharp pain in your heel, especially during your first steps of the day, you might be part of the 10% of the population that experiences plantar fasciitis in their lifetime. This condition occurs when the plantar fascia — a large band of tissue that extends along the bottom of your foot — becomes inflamed.
physical therapy is so effective — it looks beyond the symptoms to find the cause of your discomfort. How to treat Plantar Fasciitis (and keep it from coming back). When plantar fasciitis is at its worst, you need to rest — but rest alone won’t fix the problem. The goal is to gradually and strategically restore balance to your lower body. Here’s how: Start with gentle stretches and footwear support. • Wearing toe spreaders like Splay from Naboso can help stretch and strengthen foot muscles while reducing tension. • Rolling your foot over a massage ball can release tight fascia and improve circulation. Use manual therapy and ice for relief. • Your physical therapist can perform deep tissue massage to loosen tight muscles in the foot, ankle, and calf. • Temporary taping may provide extra support while the inflammation calms down. • Ice can help reduce swelling and numb sharp pain after activity. Strengthen the right muscles. • Calf stretches are important. Tight calves limit ankle mobility, forcing extra strain on your arch. • Strengthening your hips and core helps distribute your weight properly, reducing stress on your feet. • A full-body assessment in our office can pinpoint weaknesses contributing to foot pain. Think beyond your feet. Your feet don’t work in isolation. If your calf muscles are tight, they limit your ankle movement, forcing your foot to compensate — putting extra stress on your arch. Over time, this affects your walking pattern and can lead to issues in your knees, hips, and back. What’s the next best step? If foot pain is slowing you down, don’t just grab the nearest shoe insert and hope for the best. Call us to set up a professional evaluation with one of our physical therapists, who can develop a personalized plan for you and your feet.
While trauma can cause plantar fasciitis, it’s more often a repetitive strain injury due to factors such as:
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Flat feet or high arches
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Tight calf muscles (a major contributor)
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Poor walking mechanics
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Improper footwear
Why shoe inserts alone won’t fix it. If you’ve ever tried store-bought orthotics and felt little to no relief, you’re not alone. While inserts can provide temporary support, they don’t address the root of the problem. Your foot pain may go beyond your feet and be a result of a problem with your lower body’s alignment. That’s why
REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
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Breaking Barriers, Bridging the Gap THE FIGHT FOR EQUITY IN SPORTS
The world’s top female athletes are amazing; no one can deny that. They’re reaching new heights on and off the field and making a lot of money in the process. Forbes reports that the 20 highest-paid female athletes brought in a combined $258 million in 2024. At the top of the list of highest earners is tennis star Coco Gauff, who took in an estimated $34.4 million and joined the ranks of the all-time highest-paid female athletes. While these figures sound impressive, they also highlight a significant earnings gap between male and female athletes. For perspective, the top 20 highest-paid male athletes on the Forbes 2024 list earned a combined $2.23 billion, nearly nine times their female counterparts. Soccer star Cristiano Ronaldo
alone made $285 million in 2024, surpassing the combined income of the top 20 women.
Even as women’s sports become more popular, the earnings gap continues. But why is there such a disparity? One of the main reasons is sponsorship. Female athletes typically get less money for endorsements than male athletes, who dominate the ad campaigns of major companies. Media coverage is also an issue. Women’s sports still lag in this area, making it difficult for female athletes to gain visibility and marketability. Old-fashioned ideas about women in sports also contribute to this pay gap, but things have recently begun to evolve. Athletes like Coco Gauff and Naomi Osaka are proving just how marketable and influential female athletes can
be. Additionally, movements pushing for equal pay and increased media coverage are gaining momentum, and fans are starting to fill arenas to support women’s sports.
“Before starting therapy, I was very frustrated that I could not enjoy running. This was due to my plantar fasciitis pain. I did not realize I needed more strength in my whole lower body. Through this process and thanks to my therapist’s support, I am no longer frustrated and exercise without pain. I appreciate the tools and support to be better and stronger.” We still have a long way to go to close the pay gap, but things are moving in the right direction. Today’s highest-paid female athletes show that women can thrive in sports while paving the way for future generations. With more investment and continued fan support, women’s sports are poised to see greater financial equity in the future. In The Spotlight
—Logan P.
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Know the Facts About Artificial Sweeteners ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory-created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar-infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit,
LAUGH THERAPY
E
T
With delicious vegetables seasoned with tangy ginger, this recipe is sure to please vegans and meat-eaters alike!
INGREDIENTS •
4 tbsp vegetable oil, divided
• • • • • •
1/2 cup snow peas
• • • • •
2 tsp fresh chopped ginger root, divided
1/2 cup halved green beans
2 cloves garlic, crushed
3 tbsp water
1 tbsp cornstarch
2 tbsp soy sauce
1 small head broccoli, cut into florets
1/4 cup chopped onions
3/4 cup julienned carrots
1/2 tsp salt
DIRECTIONS 1. In a large bowl, mix 2 tbsp vegetable oil, 1 tsp ginger, garlic, and cornstarch. 2. Add broccoli, carrots, snow peas, and green beans, and toss lightly. 3. Heat the remaining oil in a large skillet or wok over medium heat. Add the vegetables and cook for 2 minutes. 4. Stir in water and soy sauce. Add onion, salt, and the remaining ginger; cook and stir until the vegetables are crisp and tender. 3 (858) 675-1133 Inspired by AllRecipes.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE 1 Heel Pain You Shouldn’t Ignore 2 Breaking Down the Sports Earnings Gap
In The Spotlight 3 How Much Do You Know About Diet Soda?
Ginger Veggie Stir Fry 4 Make This Mother’s Day Unforgettable With These Local Ideas Make Mom Feel Special This Mother’s Day LOCAL IDEAS FOR A GREAT TIME
What’s on your agenda for this Mother’s Day? If you’re still searching for the perfect spot to take your mom, we have you covered. Here’s a list of five top local spots offering great dining experiences for Mother’s Day. AVANT at Rancho Bernardo Inn Nestled in the beautiful Rancho Bernardo Inn, AVANT has a seasonal menu in a charming California ranch-style setting. On Mother’s Day, they offer a three-course brunch with delicious chef-inspired dishes! Reservations are highly recommended. The Marine Room For an oceanfront dining experience, The Marine Room in La Jolla provides panoramic views and usually features a special menu for the big day. The elegant ambiance and tasty cuisine make it a perfect spot to celebrate. Trust Located in the heart of San Diego, Trust is known for its bold flavors and commitment to
local ingredients. Their Mother’s Day brunch will feature a variety of New American dishes sure to impress Mom! The Shores The Shores on La Jolla Shores offers stunning ocean views and a wonderful brunch menu. The menu focuses on local, seasonal ingredients and includes various gourmet dishes catering to different preferences and tastes. Also, what could beat a beachfront setting? Mother’s Day Plated Dinner Cruise For an evening celebration, the Mother’s Day Plated Dinner Cruise provides a gourmet dinner with breathtaking views of the San Diego skyline. The cruise has a delicious menu, live entertainment, and a relaxing atmosphere — it’s a great way to celebrate your mom! Remember to make your reservations in advance! These popular ideas often sell out quickly. Happy Mother’s Day!
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Is the Pain in Your Heel or the Bottom of Your Foot Due to Plantar Fasciitis?
DOES YOUR HEEL OR BOTTOM OF YOUR FOOT HURT? • With the first few steps out of bed in the morning? • When walking after prolonged sitting? • When climbing stairs or standing on your toes? • After standing for long periods? If you answered yes to any of these, you might have plantar fasciitis. Let’s take a look at a quick couple of tests to find out more: • Hot Spot Test: Place your ankle onto your opposite knee and push along the bottom of your foot and heel to see if you have tender “hot spots” in the heel or arch of your foot. • Big Toe Extension (or Windlass test): Pull back your big toe. This will stretch the tissues on the bottom of the foot. If one or both tests cause pain, you might have plantar fasciitis DO NOT SELF-DIAGNOSE.
While these self-tests can provide clues, they should not replace a medical evaluation. See your physician or physical therapist. If you experience significant heel pain, especially with accompanying swelling, redness, or numbness, it’s crucial to see a doctor for a proper diagnosis and treatment plan. WHAT IS PLANTAR FASCIITIS? The plantar fascia is the flat band of tissue that connects the heel bone to the toes. It supports the arch of the foot. With trauma or overuse, this tissue becomes inflamed and painful. Want to learn more about common causes of heel pain and how physical therapy can help? Join us on Tuesday, April 29, at 6 p.m. in the clinic for a Heel Pain Workshop. • Learn more about the foot and common causes of heel pain. • Learn how to release the tissues of your foot and calf using the Naboso Neuro Ball • Opportunity for a free 15-minute consult with a Doctor of Physical Therapy COST: $25 (includes a Naboso Neuro Ball, a $30 value). You must register by calling 858-675-1133 PRESENTED BY: Beth Scalone, PT, DPT, OCS Doctor of Physical Therapy and Board-Certified Orthopedic Specialist ARE YOU UNABLE TO ATTEND THE WORKSHOP BUT WANT TO LEARN MORE? Call the office and ask to schedule a Free 15–20-minute consult with a physical therapist to see if physical therapy can help you recover from heel pain.
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(858) 675-1133
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SAY GOODBYE TO HEEL PAIN 1. Resting and using ice can help reduce inflammation when the pain is acute. You might need to wear a shoe with good arch support and avoid going barefoot to allow the tissues to heal. 2. Stretch your calf muscles. Tight muscles in the lower leg limit ankle mobility when walking, increasing stress on the tissues on the bottom of your foot. CALF STRETCH: Start by facing the back of a chair and standing up straight. Step the leg you want to stretch back and straighten it out. Shift your body weight forward while keeping your back heel on the ground. You should feel the stretch in the back of your lower leg. Hold for 30 seconds; repeat three times on each side at least once per day. Do not perform this exercise if it increases your pain; wait to talk to your physical therapist or doctor first. 3. Strengthen your foot and ankle for greater stability. As you recover, strengthening the foot and ankle muscles is important to support your arch and reduce the load on the plantar fascia. TOE FLEXION/ TOWEL SCRUNCH: Place a towel on a smooth floor and sit in a chair directly behind it. With feet flat on the floor and one foot on the towel, crunch your toes to pull the towel in for a count of 5, then relax your foot. Repeat 10–15 times. 4. See a physical therapist, who will perform a formal evaluation to determine what is contributing to your pain and develop an individualized program to help you recover and return to the activities you love. The above is for information and should not be considered medical advice. See your healthcare provider before beginning an exercise program. If you are experiencing heel pain, call 858-675-1133 to schedule an appointment with one of our physical therapists today.
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