Quick Tips for Marathon Training

Runners run urban marathon in the the city

1 – Look Down

Test out the shoes and socks that you plan on wearing on race day. If the shoes aren’t your regular training shoes, wear them on at least one 12-15 km run at marathon pace. This test run will determine whether you’re likely to develop blisters or get sore feet–before it’s too late. If the shoes bother you on this run, get yourself another pair.
 

2 – Don’t get greedy 

Try to stick to your training plan in the weeks leading up to the race. You’re not cramming for a test so running more KM’s than you’re used to late in your training can hinder your performance rather than help it. 
 

3 – Taper

During your final week you should feel like you’re storing up energy, physically and mentally. Keep runs short, try to get good sleep and keep stress at bay. Get work projects under control, decline late night invitations and try to avoid long flights if possible. You should arrive on the start line feeling fresh and ready to smash your goals! 
 
The Melbourne Marathon is only a couple of weeks away. If you have any questions, niggles or need some more personalised advice get in touch today!

What is Plantar Fasciitis? 

Closeup young woman feeling pain in her foot at home.

The plantar fascia is a thick connective tissue that runs from the base of the heel to the tips of toes. One of its primary functions is to encourage effective movement and stability of foot through the ‘Windlass mechanism. Plantar fasciitis or fasciopathy is characterised by overuse of the plantar fascia with resultant irritation and damage to the tissue which contributes to pain. 

Signs and Symptoms of Plantar Fasciitis

People experiencing plantar fascia pain most commonly report the following:

  • Pain in the heel/arch of foot when standing after rest (sleep, desk work)
  • Aching sensation that can be sharp at times
  • Usually feels better with athletic footwear and worse barefoot

 

Who is at Risk?

It most commonly affects women (sorry ladies!) but it does affect men also, and occurs equally in highly active and non-active populations. People who are overweight or pregnant are also at an elevated risk. Typically it occurs after long periods of reduced activity that are followed by burst (weeks/months) of increased activity (running, jumping, walking).

Our biomechanics (the way we move), exercise frequency, muscle tightness/stiffness, weight and age all play a part in why we get Plantar Fasciitis. 

 

Plantar Fasciitis Treatment

As we use our feet every day, early and active treatment is the best strategy to keep you on your feet. Treatment will include a combination of:

  • Load management or relative rest (yes, we want to keep you moving 🙂 )
  • Offloading
  • Stretching
  • Shockwave therapy
  • Targeted strengthening
  • Orthotics (not in every case)
  • Footwear changes
  • Soft tissue release
  • Return to exercise
  • Injection therapy (in some cases)

 

Contact our Experts!

Plantar fasciitis is the most common cause of pain in the heel that we see at Pinnacle Health Group. Although often quite painful and upsetting, it is a treatable condition with a variety of different treatment options available. As with all injuries and pain, if in doubt get it checked out. Our team of Podiatrists at Pinnacle Health Group are experts in the management of foot and ankle conditions and are here to keep you on your wellness journey.

 

Cure your headache with massage, not medicine!

Young doctor chiropractor massaging patient

Are you Constantly Suffering from Headaches? 

Tension headaches are the most common type of headache affecting people’s day-to-day life. These headaches can cause pain that radiates around the Temples, eyes, or at the back of the skull. The fact of the matter is, most tension headaches begin through significant muscle tension or muscle Knots in the neck and shoulders. 

When you say, “I have a muscle knot” You are actually referring to myofascial trigger points. In fact the dominant theory behind Trigger points refers to a patch of tightly contracted muscle, which affects a small part of the muscle tissue. That small part of “knotted” muscle cuts off its own blood supply, which causes irritation, and if not addressed will eventually cause a myofascial trigger point.

 

Why Choose Massage Over Medication?

It is alarming how many people have no idea why they are getting constant and reoccurring headaches. Medications such as Nurofen and Panadol are great at masking symptoms by decreasing inflammation and dulling pain receptors. However, they will not relieve muscle tension and therefore headaches become a daily occurrence because the actual problem is not being addressed.

Relieving muscle tension through Massage Therapy can be beneficial, as it will increase blood flow and oxygen to tight muscles, allowing them to relax in order to remain strong and flexible.  A study by the American journal of Public Health shows that pain associated with chronic tension headaches can be alleviated through specific massage treatments directed at the muscles of the neck and shoulders.

Lets be honest, we are all guilty of hunching over our computers and placing too much strain on the muscles of our neck and shoulders. Without even knowing your daily routines such as driving and looking down at your mobile phone can begin to irritate and place excessive amounts of tension on your body. After all, your muscles contribute to every movement your body makes, and this is why they need to be looked after.

 

Book a Massage at Pinnacle Health

Call 1300 2 Pinnacle or use our easy online booking form to book a massage!