Posts Tagged ‘tendonitis’

Salvere Blog: Drumroll For…. The Foot Finale

June 27, 2017

by Salvere Health And Fitness

Thanks for reading and being interested in this series on the foot. We did this process for several reasons. First, our goal is to teach and educate so that each of you can make the best decision on your specific situation and maybe even begin to feel comfortable asking more questions.

With the foot, true healing takes time and the understanding of where and why a tendonitis or fasciitis might occur. We wanted to take time in explaining what really goes on.

Step by step and a little patience creates an environment where we can truly get to the bottom of the cause of these issues. Icing, a cortisone shot or surgery only temporarily helps. Any of you experience these issues coming back over time??

So, here’s a picture of what your foot looks like in a heeled shoe. Now, the height of the heel matters as it adds stress the higher you get but any heel puts the foot in a less then optimal position, even men’s dress shoes!

In a shoe with a raised heel, the foot bones shift off where they really want to be to function properly causing the ball of the foot to take most of the stress and pressure. This impacts joints, tendons (the Achilles big time) and muscles all the way up to the hip and lower back. Think about this, how does your body stand up straight differently in a high heel vs barefoot?

We essentially created an environment where, over time, the calf muscles get shortened and learn to stay in a tight position. The can cause problems when we switch to a flat shoe. The muscles then battle between being short and tight and long and flexible. Over time, they get frustrated with this battle and begin to cause problems.

Okay okay, now what can you do about this! Well, the true answer is I can’t offer specifics without knowing your individual, unique situation. Do the ice and stuff that makes it feel better in the short term. If you suffer with one of these ailments, freeze a partially filled water bottle and use that to ice the foot.

Some things that we commonly work into a program include stretching the calves, creating more ankle mobility by performing foot circles, point and flex the foot. Also, while standing and practice lifting your toes (since your heels spend all day lifted in a shoe!) and walk around the room on your heels keeping your toes up off the ground. Even check out some foam rolling ideas to release some tightness in the calf area.

This provides a few generic suggestions. To really get to the bottom of your specific situation, please consult a professional. You may need to add some hamstring work, low back stretching and abdominal strengthening as well. Remember, take the time to do the recovery and if you continue to wear heels, you need to continue to do the work to remind those muscles of how you really want them to work.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

In health,
Your “Live Healthy” Team

Salvere Blog: Your Foot and A Shoe, A Beautiful Relationship?

June 20, 2017

by Salvere Health And Fitness

In our first foot blog, we investigated just a little into the anatomy of the foot. Then we moved onto briefly talking about foot issues. Now, before we get into some discussion of possible reasons for developing things like plantar fasciitis or a tendonitis, lets take a little look at the wonderful shoe.

Check out this pic (and a snapshot of my shoe collection) of a few shoe styles we might wear for exercise or fashion. Starting from the left – the flip flop, second, a minimal support running shoe, then the fashionable Converse, then a more supportive style of running shoe, stylish boot and the dreaded high heel.

If you look at each of these shoes, they provide something different for our feet, legs and body in general. Aside from the first three, all of them lift the heel either slightly (the Nike) or a great amount (the heel). Anyone out there with plantar fasciitis that feel much better in a shoe with a slight heel? Ever wonder why??

So, two big things to ponder before our next blog – think about toddlers, what do they do when you put shoes on their feet for the first time? Also, now that you have a little background from previous blogs, think about how our feet move with all those muscles and bones and what it’s designed to do for our bodies. How does the arch move naturally? Why?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Foot — Beyond Plantar Fasciitis and Tendonitis

June 17, 2017

by Salvere Health And Fitness

Okay, so last week we looked at the structure of the foot and how it’s engineered. Now, on to something that might be a little more interesting. How many of you know someone with plantar fasciitis or some type of tendonitis in the Achilles or elsewhere around the foot area or bunions or a sprained ankle?  Lets revisit the foot structure.
Now, breaking things down a little bit, what exactly is a tendonitis or fasciitis? When you see “itis” on the end of an anatomical thing, usually it simply means there’s inflammation in that area. Tendonitis, for example, means the tendon somehow became inflamed. Uncovering why holds the key to real, true healing.

So, plantar fasciitis – The word plantar literally means the sole of the foot and fascia is connective tissue around muscles or organs keeping them together or separating them from each other. Putting this together, plantar fasciitis happens when the fascia on the sole of the foot becomes inflamed and feels terribly uncomfortable.

What would then cause this area to become irritated enough to cause pain?? How would we go about “fixing” it so it goes away?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Tendonitis, Bursitis, Fasciitis — Oh My!

June 24, 2015

How many of you experience some sort of hip, knee, foot or back pain? Either randomly or with regularity — Ever heard “oh its tendonitis”, “you have plantar fasciitis”, “must be bursitis”?  Then were you sent away with a brace or some sort of instruction to rest and/or ice?  Or some reason that it’s because of running or exercise?  Did yours disappear only to return months or years later?

Okay, so why all these questions. Lets investigate a little further.  First thing, lets define the -itis part of the word.  Derived from Greek and Latin, when you see ITIS on the end of any word, it simply means there’s inflammation. So many times we get freaked out when we hear this diagnosis.  TendonITIS = inflamed tendon  BursITIS = inflamed bursa sack   tonsilITIS = inflamed tonsils … getting the picture? Often this does not mean anything grandiose — nor should it be ignored. Take a look at what caused the pain to arrive.  Has it been slowly coming on? Were you in an accident? Do you have zero memory of anything specific causing it?

So when an “itis” arrives, you have two different situations going on. Pain and inflammation in the immediate time frame and the cause of the “itis” in the long term. The first thing you want to do it take care of the immediate.  This could mean ice and ibuprofen (or other anti-inflammatory) or something bigger. Also, take advice from a trusted professional trained to address these issues. Often the “itis” causes us to stop all activity. Look into what causes the pain and many times, you can work around it.

Now, the long term. Especially If this issue tends to be recurring for you, take a step back and address the bigger picture. Your answers to the questions above addressing the cause of the pain will help to direct your long term solution(s). This may take a little digging and investigating.  Often times, the cause of pain comes from somewhere far from what is screaming for attention. Take time to work on it and include the exercises into your long term, healthy living plan.  Pain means your body is telling you something is wrong — Listen to it and don’t let it go to long.  It does not have to sideline you if you address the underlying issues.

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.