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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
JUNE 2025
Plantar Fasciitis: The Most Common Cause of Heel Pain Revealed!
THEPHYSIOTHERAPYCENTER.COM
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Plantar Fasciitis: The Most Common Cause of Heel Pain Revealed!
Have you ever stepped on a fragment of a seashell at the beach? That sharp, shooting pain in the sole of your foot is a decent approximation to plantar fasciitis, one of the most common causes of heel pain worldwide. Plantar fasciitis is a painful condition that affects your plantar fascia, a band of tissue running along the bottom of your foot from your heel to your toes. When the plantar fascia becomes irritated or damaged, usually due to overuse, it leads to foot discomfort (which then makes it harder for you to get around). While plantar fasciitis is painful, it’s also easily treated with physiotherapy. The team at The Physiotherapy Center LTD will work closely with you to rehabilitate your injury, providing immediate pain relief and helping you uncover what caused your plantar fasciitis in the first place. Today, we want to give you an overview of plantar fasciitis so you know what you’re dealing with. Already struggling with foot or heel pain? Call us to schedule an appointment so we can start helping you find relief! How Do I Know It’s Plantar Fasciitis? Many injuries can cause foot pain, from ankle sprains to tiny stress fractures. That’s why it’s important to pay attention to the location and sensation of your foot pain, as well as any mobility issues. To help you understand the signs and symptoms of plantar fasciitis, let’s look at an example case. When Sarah moved back to the
Cayman Islands after several years away, she decided to make the most of our gorgeous scenery and took up outdoor running. She loved going out every morning (got to beat that heat!) and jogging through the winding nature trails near her home. But after a few weeks, she started to experience discomfort on the bottom of her foot whenever she went for a run. The pain usually started as a sharp, stabbing pain on the bottom of her heel, but she also noticed that the arch of her foot felt tender and restricted. After experiencing the pain for the first time, she started to notice it more frequently, and not just after her runs, either: • First thing in the morning, when she got out of bed • While standing in a long line at the grocery store • While spending a day walking around the National Museum • After watching a long movie in the theater When Sarah eventually visited a physiotherapist to seek treatment for her foot pain, she made sure to carefully lay out all the times she experienced pain (and all the times she didn’t; Sarah noticed the pain tended to fade around mid-morning, then flare up in the evening). That, along with her detailed explanation of the pain’s location, helped her physio correctly identify her pain as plantar fasciitis.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Physiotherapy: Frontline
Treatment for Plantar Fasciitis
The Physiotherapy Center LTD team’s knowledge of your body’s musculoskeletal systems means we can help you treat plantar fasciitis without invasive treatment methods (like surgery). While rehabilitation might take some time (usually a few weeks to a few months), you can resolve your pain through targeted foot exercises. Here’s what you can expect when you visit us: • A thorough evaluation: Besides reviewing your symptoms, we’ll conduct a comprehensive gait assessment and other movement screens to help us identify any biomechanical factors that might contribute to your plantar fasciitis. • Pain management: We’ll help manage your acute pain through hands-on manual therapy techniques, foot taping, and other drug-free approaches. • Therapeutic exercise: Stretching and strengthening exercises will help resolve your current bout of plantar
fasciitis. We’ll provide you with a tailored exercise program, including simple exercises you can do at home to help maximize your recovery. • Prevention tips: Plantar fasciitis is usually an overuse injury, meaning it develops gradually over time. A frequent cause of plantar fasciitis is starting an intense new workout program (as Sarah did). Faulty gait mechanics and other lifestyle factors can contribute to it as well. We’ll provide you with customized advice and strategies for avoiding future incidents of plantar fasciitis. Got Foot Pain? Call Us Today! If you’re experiencing foot discomfort or immobility, your best bet is to call the team at The Physiotherapy Center LTD and schedule an initial consultation. Be prepared to discuss your symptoms in detail–and to receive a customized treatment program that will have you feeling footloose and fancy-free in no time!
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
The Best Footwear for Beach Walks
protect against sharp rocks while offering stability on shifting ground. • Sandals: Prefer to keep your toes out in the open? Opt for adjustable sandals over flip-flops, which can cause your toes to grip unnaturally and lead to strain. Furthermore, make sure the sandals you choose have straps that fit firmly against your foot. • Running Shoes: If you’re going for longer walks or hikes, we suggest a breathable running shoe with cushioning that can absorb impact and protect your joints. Regardless of the type of shoe you select, ensure it has soles with a textured grip, which helps prevent slips and falls on wet or rocky surfaces. Also, always wear shoes that are snug but comfortable to avoid blisters and allow for natural foot movement. Reach Out for More Tips Exploring our beautiful shores should feel refreshing, not painful. Taking a few steps to protect your feet helps you enjoy every beach day to the fullest. And remember, if you need extra guidance, The Physiotherapy Center LTD team is always here to help!
How to Support Your Feet on Sand and Rocky Shores There’s nothing better than a leisurely stroll along our beautiful beaches. However, uneven sand and rocky patches can stress your feet, ankles, and knees, so it’s important that you take a few simple precautions to avoid injury–including choosing the right footwear. Why Does Footwear Matter on the Beach? Walking along the shore isn’t the same as walking on pavement or packed soil. Sand constantly shifts under your feet, forcing your muscles and joints to work harder to stay stable. While this means that beach walks can be a great workout, you also have to be careful of strain, plantar fasciitis, and other overuse injuries. Rocky beaches are another challenge, with sharp edges and uneven surfaces that can twist or bruise your feet. Expert Tips for Three Types of Beach Footwear • Water Shoes: We love supportive, lightweight water shoes with firm soles and good arch support. They
THEPHYSIOTHERAPYCENTER.COM
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Recipe Of The Month: Coconut Rundown
Ingredients: • 2 cups full-fat coconut milk • 1 lb firm white fish fillets, cut into chunks • 1 cup chopped carrots • 1 cup diced sweet potatoes or cassava • 1 cup chopped pumpkin
Directions: Prepare the coconut base: In a large, deep saucepan over medium heat, pour in the coconut milk. Simmer uncovered for about 10–15 minutes, stirring occasionally, until it thickens slightly and starts to release its natural oils — this is the “rundown” stage. Add aromatics and vegetables: Add onion, garlic, thyme, scallion, Scotch bonnet (keep it whole for gentle heat), carrots, sweet potatoes, and pumpkin. Stir well. Simmer for 15–20 minutes until the vegetables are tender. Add fish and seasonings: Gently place the fish pieces into the pot. Season with salt and black pepper. Cover and simmer for another 8–10 minutes until the fish is cooked through and flakes easily. Finish and serve: Remove the Scotch bonnet. Squeeze in lime juice if desired for a zesty finish. Serve warm as-is or with steamed rice or breadfruit.
• 1 small onion, sliced • 2 cloves garlic, minced • 1 sprig thyme • 1 Scotch bonnet pepper • 1 scallion, chopped • ½ tsp black pepper • ½ tsp sea salt • Juice of ½ lime
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more We Offer Telehealth
resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
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