Feeling Your Feet

Can you feel your feet?

This may seem like a strange question but it is one we ask our patients every day at framework clinics.  If we have a good sense of where our feet are when we are walking, standing, running and even sitting our brain can  ask the muscles throughout the rest of our body to work effectively.  Think of your feet as the key stone, if they don't have their correct place how can the rest of the structure be stable and strong.

How to check if you can feel your feet

Sit on a comfortable chair, socks and shoes off with both feet comfortably on the floor. Close your eyes and for each foot think about what you can feel. Can you feel your big toe, toes, the pads of your feet, your heel, the instep and the outside border of your foot. Can you feel each part clearly? Does the right and left foot feel the same? Is your big toe slightly raised and not touching the floor?

How can I feel my feet more?

All our clinicians at Framework are able to assess and show you how to correct the perception of your feet.  For most patients we will incorporate the exercises into you rehabilitation regime.  You can attempt to waken up your feet yourself.  Sitting again in bare feet concentrate on one foot at a time.  Press gently into the floor with each part of your foot e.g. The big toe, heel, instep etc.  make sure you keep all other areas of your foot in contact with the floor.  Take your time and repeat a few times with each part.  Repeat with the other foot.  Have a walk around and see how you feel.  The change may be subtle but it can make a big difference to how efficiently the rest of your muscles work.

Give us a call at Framework if you would like more information, our clinicians will be happy to help.
Bridge of Allan: 01786 831100
Tillicoultry: 01259 750960
Livingston: 01506 202526

The listening foot has been developed by Joanne Elphinston.  Stability sport and performance movement, great technique without injury.

What is Plantar Fasciitis?

What is the plantar fascia?

The plantar fascia is thick connective tissuefound along the sole of your foot.  It attaches from the heel of the foot through to the toes supporting the arch of the foot.


What is plantar fasciitis?

Plantar fasciitis commonly presents as pain along the sole of the foot or the heel.  It can occur gradually over time with no specific trauma.  The pain can be due to inflammation or degeneration of the plantar fascia.  The fascia over time can become tight and thickened causing pain when weight bearing.

Common symptoms


Pain is generally worse first thing in the morning when putting your foot down on the floor for the first time.
Pain can be worse when walking for long periods of time. Pain can be worse when walking in flat shoes.
Pain can be felt in the heel or sole if the foot or both.
It is more commonly felt in one foot but in 30% of cases can be felt in both.

Risk Factors of Plantar Fasciitis

There can be many reasons behind your diagnosis.  These are the 3 most common:

If you are overweight (according to the BMI scale).
If your profession involves being on your feet for long periods of time.
Reduced ankle mobility (this could be due to wear and tear in the ankle, previous injury or previous
surgery)

How to treat Plantar Fasciitis?

Get a proper diagnosis
By attending your Physiotherapist or Osteopath you can make sure you have been correctly diagnosed.  Foot pain can be due to reasons other than Plantar fasciitis it is essential you get the diagnosis correct to ensure you are treated the best way.

Weight loss
Losing weight can help to reduce the strain on the Plantar fascia.

Stretches
Basic calf stretches and a stretch for the sole if your foot an help reduce tension and pressure on the plantar fascia.  See your physiotherapist or osteopath to ensure you are doing these correctly.

Ice
Fill a cylindrical bottle with water and put in the freezer.  The frozen bottle can be used to roll on the sole of your foot for relief.

Insoles

A gel pad can sometimes give you comfort while walking.
Some people require an insole with a medial arch support to reduce strain on the plantar fascia.
Wearing supportive comfortable footwear or footwear with a small heel may allow you to walk further.

Physiotherapy/osteopathy

Soft tissue massage can help improve the flexibility of the calf muscles and plantar fascia.
Manual mobilisation of the ankle joint can reduce strain in the plantar fascia.
Some patient's require acupuncture treatment along side other treatment methods to assist with pain relief.

Steroid injections

Occasionally a cortico-steroid injection in to the plantar fascia is required. Information regarding this can be found from your GP, sports medicine doctor or orthopaedic specialist.

If you think you have Plantar fasciitis and require an assessment and treatment give us a call at Framework clinics and make an appointment with one of our Physiotherapists or Osteopaths.

Managing Soft Tissue Injuries

Are you managing your soft tissue injury well?

Soft tissue injuries are traumatic injuries to the muscles, tendon, ligament or any combination of the 3.  We commonly see soft tissue injuries through sport but it can obviously occur in day-to-day life.

HOW TO MANAGE A SOFT TISSUE INJURY

The first 72 hours it is useful to follow the rules of RICE.

REST

The aim is to regain normal movement as quickly as possible however within the first 72 hours it is important you rest.  If the injury is in your leg you may benefit from elbow crutches to rest the area and encourage a good walking pattern.  You will need to attend your physiotherapist or accident and emergency department to be provided with these and learn how to use them appropriately.

ICE

Frozen peas can be just as good as an ice pack as you can mold it around the injured area. 

Ice should not be applied directly to the skin and should be wrapped in a damp towel. 

Ice should be applied for no more than 10 minutes every 2 hours.

COMPRESSION

Some body parts are difficult to apply compression to.  The wrist, knee and ankle tend to be the easiest.  You can buy tubigrip from most chemists.  When applying cover the whole area ensuring there are no folds in the tubigrip.  Do not wear at night, this is only for during the day.  Tubigrip does not provide support just compression.

ELEVATION

True elevation involves the swollen area being above your heart.  If your injury involves the ankle or knee lie on your back the sofa or bed with  your foot raised up on a pillow for as long as you are able and feel comfortable.

It is also important that you move well little and often.  The sooner you can regain normal movement the better your recovery can be and the less likelihood of injury recurrence. 

Soft tissue injuries can take between 6 and 8 weeks to fully recover if managed well.  Effective management of your soft tissue injury is essential for achieving full recovery and reducing problems in the future.  Attending your physiotherapist from the start of your injury can ensure that your injury is properly assessed and give you all the appropriate management strategies. 

At Framework clinics we can provide you with the correct advice and care.  Give us a call at any of our 3 clinics:

Bridge of Allan: 01786 831100

Livingston: 01506 202526

Tillicoultry: 01259 750960

If you are concerned regarding the extent of your injury or if you suspect you may have a fracture you may need to attend accident and emergency or your GP.  

Are we walking well?

Are we walking well?

Walking is one of the most natural movements we make, yet surprisingly many of us don’t walk efficiently.

Our sitting position often encourages a stooped posture which we then carry into our walking posture.

On the other hand a very upright and rigid trunk (often mistaken for good core strength) increases the effort in the muscles and joints of our low back and pelvis when walking.

Some walking patterns (gait) put more effort into a side-to-side movement than a forward one – the direction in which we actually want to go!

You may have experienced discomfort when walking round the shops.  This is usually because we take smaller, stop-start steps as we browse around the shops, when our walking muscles much prefer to be stretched out with a longer stride.

Shoes are another factor that influence the way we walk.  Shoes that give poor support cause our feet to collapse inwards which has a knock-on effect through your knee and hip joint to your back and pelvis.

Pain will affect the way you walk as you compensate on the non-painful side.

As you can see, there are many factors that influence the way we walk.  That’s why looking at gait is important to identify what factors are contributing to and maintaining symptoms such as low back, hip, knee and foot pain.

At Framework Clinics, our physiotherapists and osteopaths routinely assess gait as part of your assessment and can offer very simple advice that can make a big difference.

To make an appointment call us at any of our 3 clinics:

Bridge of Allan: 01786 831100

Tillicoultry: 01259 750960

Livingston: 01506 202526

What is the difference between Osteopathy and Physiotherapy?

What is the difference?

We are often asked “What is the difference between an osteopath and a physiotherapist?”  It can be very confusing for you when you have back pain, or a muscle strain following a sport activity, and you don’t know which practitioner you should consult.

A common perception is that physiotherapists treat muscular problems with exercises and advice, whilst osteopaths treat backs with manipulation.

In reality, both professions treat a wide range of muscle and joint problems using a variety of techniques: soft tissue massage, joint mobilisations or manipulations and lifestyle/movement advice tailored to suit your individual needs.

One main difference is physiotherapy is available on the NHS.  The majority of physiotherapists have worked in the NHS and therefore tend to have more experience in post-operative and post-stroke rehabilitation.

Both professions education is a 4-year degree course with an emphasis on clinical experience.

Both professions are regulated by professional bodies (The Chartered Society of Physiotherapy and The General Osteopathic Council) that ensure practitioners achieve and maintain high standards of professionalism and learning. 

Medical Malpractice Insurance is compulsory for both professions.

At Framework Clinics, our osteopaths and physiotherapists are a highly experienced team of practitioners who deliver a patient-centred approach.

Our physiotherapists are particularly experienced in rehabilitation following a stroke, joint surgery or fracture.

If you would like to attend for an assessment from any of our clinicians give us a call:

Bridge of Allan: 01786 831100

Livingston: 01506 202526

Tillicoultry: 01259 750960