Category Archives: physio

Mini health soccer guide

In this guide I will be telling you exactly how you can get healthy for the next soccer season! Firstly it goes without saying that if you smoke you got to stop and IMMEDIATELY! This also goes for alcohol and drugs too all harmful substances can really impact your health in so many ways. Smoking clogs up your arteries with also sorts of bad chemicals and tar sticking to your organs and causing cell mutations which can cause cancer…. Being fit and with good cardio health is something that makes a good soccer player as you can have all the skills in the world but if you cannot keep up with the other player you aren”t much use in a game so quit smoking as it leaves you out of breathe and really does damage your insides in every way. Eating a healthy balanced diet is what you need. So many people think that you need to have a “special diet” but nothing can be more special and better for you than a balanced one this is because you need a balanced amount of all the nutrients not just one or two of them. Take for example calcium, calcium is really good for maintaining strong bones and joints however it is not enough just to drink milk for instances you also need vitamin D which helps your body better absorb the calcium in your diet too. Junk food that contain no nutritional benefit in other words empty calorie foods must be missed this is because these foods only provide quick spikes in energy and do not actually help provide you with any real energy which you will need.. if you eat junk food which generally is just empty calories then you will find that your body will quickly digest the food you may feel full at first but as your body will quickly digest the food and use it up you will quickly feel hungry again. Eat foods rich in fiber to stop your body doing this and to encourage slow digestion which will make you have a lot more energy through out the whole day and not in quick bursts. Don”t try and skip meals as well too loose weight as this is a bad way of getting healthy and just starves your body of nutrients which it needs your body will then eat into its reserves, your body will use your muscles first and then your fat this means if you skip meals then your body will get its energy out of the muscle leaving just fat left. Having a good balanced diet wont just help you be healthy if you are still in your teen years it can help promote growth, eating a poor diet can though cause stunted growth. It is very important to exercise. Cardio exercise is really important… different exercises such as running, swimming and even yoga can keep you flexible.. quick and nimble on your feet which you are going to need in soccer! Keeping up the exercises is really important as often you will do a real big exercise routine and thing “right done that now dont need to do anymore exercise for a couple of weeks..” this is the wrong way to look at it as exercise should be part of your lifestyle, yes it can be boring at times but exercises doesn”t just have to be down at the gym but playing sports as well. Cardio helps improve heart health making your heart and circulatory system more efficient too not only that but you will have more energy as well! that is just naming just a few of the tons of benefits of actually doing exercise. I actually find exercising with resistance bands really helpful as they help to stretch out the muscles with a little bit of resistance helping to not only make your muscles stronger but more flexible as well, plus with resistance bands you can work on the whole body as well from legs to arms which is quite handy. When you get into soccer you should always warm up to make sure you do not strain a muscle otherwise you might be getting stretchered away off the pitch. When I play soccer I always do a session of kick ups for a warm up and I also do a couple stretches for all my muscles from just about head to toe… lastly followed by a light jog. I also after I have played make sure I do a warm down with a light jog and a few stretches just to be on the safe side after a soccer game. Well that”s my simple and quick guide to staying healthy for soccer, thanks for reading I guess.. tell em what you think in the comments below on anything you think I should add.

How to do more kick ups (keepy uppys)

Kick ups are a great party trick! One way to improve your coordination and footie skills is through practicing kick ups and not only that you can really impress your friends with sometimes more than actually playing good in a game (I think the number of kick ups you can do is more scalable and less subjective than playing in football game). With better control over the ball it should be that the more kick ups you do the more skillful with ball you will be… well that what the plan is anyway. Keeping the ball off the ground for as long as possible is the aim of the game, initially you will be just using your one foot to do this when starting out with them but as you get better you will then use both feet moving onto using your knees then chest, head shoulders and any other body part your can think of as you practice and get more control and better at it.

So How do you actually get better?

Try to make sure when you are doing the kick ups that you strike the ball the slope of your foot just between the bridge of your foot and the toes with just enough power to get the ball up to just above your knees. When you first start out doing kick ups it can be a good idea if you are struggling to let the ball bounce once in between the keepy uppys this will give you more time to react…


Kick ups are all about balance, it is key. Having a good center of gravity is the really important keeping you self stable as possible and not wobbling this will ensure better and more controlled accurate movement when kicking the ball meaning less chance of the ball going somewhere it shouldn”t not only that but it is really a helpful to be in control of your balance so if you have to quickly change position or change the way your kicking the ball to stop it from dropping to the floor you can more easily. It is good to be confident in your balance as well!


Be confident when doing keep uppys as well! Confidence is really important! If you over think or start doubting your abilities chances are the ball will drop to the floor as you loose control. Its all about being natural and not hesitating as kick ups are all about instant quick reactive movements to keep the ball in the air… thinking about it just delays your reactions and causes hesitation that can make you slip up.

Light touches

The harder you kick the ball the faster and the higher it goes in the air this will mean that you will have less control on the ball as well. Keep your touches light, soft and controlled. But not to soft as you want the ball to at least reach your knees to give you time to react and kick it back up again. Try to get rhythm going with your kick ups this will really help as you will think less and it all become much more natural and less hap hazard. Practice does make perfect. Keep practicing and eventually you will gain more confidence and better coordination plus with a faster reaction time there will be no reason why you cannot impress your friends with your soccer skills on and off the pitch! ‘, ‘This is just my quick guide telling you how to get started on doing keepy uppys! Doing loads of keepy uppys is one way of impressing your soccer mates for sure!

Non boring exercises

Sometimes you just gotta have fun! Don’t be a bore and do the same old boring exercises! There so many different ways to keep healthy which you can also do with your friends as well for example….

Obviously it goes without saying soccer is the best of all non boring things to keep healthy and fit but what are the others you can try?

I am always getting bored in the gym and quickly loose focus and concentration all the time.

Swimming is probably one of the best and funnest exercises… it is said to be one of the best cardio workouts possible… helping your entire body.. after all you will have to use your whole body to swim otherwise you will sink. Really there so much you can do swimming

Somethings to try…
-Swimming races
-Diving (really fun.. remember the bigger the splash the better)
-How far underwater can you swim?

Only problem is.. you need a swimming pool, but If you aren’t a millionaire I guess there are plenty of sports centers now that have them!

Rock climbing.
It takes a lot of strength to pull your whole body weight up a mountain side! Though It maybe a little dangerous to just go and try and climb and dangle from your local cliff face.. you will need ropes and professionals to help you. There are plenty of indoor climbing facilities you can try out… and can guarantee you if you haven’t tried climbing before you will be really out of breather afterwards because it really is a tough workout!

Look fun dont they.. well Trampolines are pretty good at making your heart get a proper workout too!

Rowing maybe very boring if you are in the gym on one of those rowing machines not going there… rowing gets a lot funner if you are out on proper water battling against really resistance from the waves!

Skateboarding/rollerskating…. im not going to insult your intelligence by telling you what this is. obviously this is fun!

Probably a little bit more boring this one than all the others I mentioned.. Resistance bands!
Keeping fit with resistance bands helps to elevate any niggling pains, stiffness, help you tone up, improve strength and depending on how you workout with the bands they can help cardio as well! The band work not on just in one part of your body but all over, this is really great if you dont have a lot of time on your hands and want to get a quick workout done fast….you can even pop them into a bag because they are small and easy to pack up and carry with you. Resistance bands really are on of my favorite all round body exercises.
I took up using these in my workout because I couldn’t be bothered with a long boring run on the treadmill and I didn’t fancy doing weights either…. Which pretty much rules out most exercises you can do at the gym…
What I like about resistance band exercise is that they help improver posture and your bio mechanics too, lots of physiotherapists will use resistance bands as a way to help get people who have suffered sometimes pretty serious injuries back on their feet again. If you are like me and often loose patience and get bored with the same old exercises then resistance bands might open the door to a whole bunch of new and different ones to try… hopefully you wont get bored well at least as quickly. You can get a set here you can get them in different resistances as well

There you have it a couple fun ways to keep healthy that aint boring.

Jog on!

Even though it takes a lot more than just being quick to be a good soccer player as you need vision and skill to be the best, being quick on your feet is important and helps you get on your way to being the best!

I dont know a great deal about running but I do know some stuff…the most important stuff! I have been a runner for quite sometime now, going out on jogs each and every morning (even when it is snowing) as running does wonders for my soccer keeps me nimble on my feet, faster and helps me keep up with the other players with good pace throughout a whole 90 minute match! I do try other cardio exercises like swimming but to me nothing can beat the experience of running.. as if your on the go.. out there in the great outdoors nothing really beats a good jog!

Quick small strides when running is the best.

Good posture is key to running!
When your going running if you find that your neck starts hurting or your finding that your back starts straining which it shouldn’t because you shouldn’t be using these body parts when your running, then I would suggest that your technique needs looking at. A common cause of strain and tension on the upper body can be that your posture isn’t right when you are running.

You must make sure that your head never looks down on the floor when you are running this is one of the worst things you can do as it causes neck strain and it also effects the back as well, so instead make sure you focus on something in the difference, keep your head up and keep it there looking straight ahead at all times.

keep your shoulders relaxed and down, tensed up shoulder creates bad posture, something else you nee do be aware of is how you are using your arms. Arms can help pump you on whilst running but you must not rotate your body when swinging your arms or make your arms cross over to the other side of your body as this create unnecessarily movement that will tire you out and is bad for your posture when running. SO DON’T DO IT!

Warm up before you go out running, I can not stress this enough because if you dont your risking a pretty bad injury like a torn ACL…even the best of the best runners and soccer players can end up pulling a muscles or tearing a ligament if they do not warm up properly before hand. Warm up is meant to stretch out your muscles and make them flexible and able to take the strains and stretching running involves without tearing. Pilates, yoga are great if you dont like the look of conventional stretches but make sure you spend a good 10 minutes fully stretching out your whole body.

Remember never risk running if something is hurting as carrying on can cause a whole load more problems later on!

Running can play havoc on your feet. If you suffer from aching sore feet during or after a run something isn’t right! Make sure your feet hit the ground correctly as not to over pronate your feet or under pronate your feet whilst running if you find that this is the case then buying some insoles to correct this is the answer as over or under pronation in the feet can cause lots of problems including putting extra stress and strain on the arches of your feet which over time if nothing is done about it can cause things like plantar fasciitis, not only that but bad pronation can cause stress to even travel up to your shins causing shin splints as well. Have you got high or low arches? (sometimes called fallen or flat arches) can also be a reason to pain in the feet whilst running this is because the arches are less able to take to stress and pressure that running puts them under, there is also a increased risk of plantar fasciitis because inflammation is more common in those suffering form plantar fasciitis, but it is again easily corrected with a decent pair of correctly fitted and supporting insoles! It maybe a good idea looking on the nuovahealth blog as they have some pretty cool information on all of this kind of stuff:

Something else you should try to always do is to keep your muscles hydrated and in doing so subtle and ready to go! You muscles need hydration if not they will dry up and become a lot more susceptible to injury as they lack moisture and thus can no longer stretch out. Keep a water bottle and take regular swigs of water when your out on a long run!

Keep things fun!
Keep timing your self when you go running. Some people will often feel that they are going nowhere with their new running regime and give up… set yourself targets and see if you can beat personal records its much funner like this! Some people may get bored when running listening to music may help, music is also good with keeping you on pace an will hopefully give you momentum to help spur you on further because basically it will distract your mind from the tiredness and the build up of the lactic acid when you run!

Now jog on!

Torn my acl.. now what!?

Well I never thought It would happen to me… thought that was pretty naive as a torn acl even happens to the very best soccer players take Sky blue player Hayley Haagsma…
No doubt it is my own fault that I have ended up with a torn acl (which is basically the anterior cruciate ligament if you dont know about all of this try here… ), So I was playing football (I prefer to call it by what it is football and not soccer, why should American football get to nick the name after all football has been around a lot longer than American football ya know! but I guess all that been said before by my mate in soccer vs American football: (I am gonna try not to use brackets again for the rest of this blog post I swear!)), anyway where was I? Oh yes I was playing football, didn’t warm up just jumped straight into the game. Like I always do and everything was going great I managed to score a couple goals. It wasn’t a serious match only against a couple of my friends but half way into the game my leg just went and I ended up with this stringy pain in my knee, I really couldn’t do much but roll around on the floor in pain….My friends picked me up and I hopped off the embarrassing! I later found out from this physio guy that I had torn the anterior ligament in my knee, moments before I did I remember suddenly trying to kick the ball something as simple as this must have stretched my anterior cruciate ligament just that little too far.. What I should have really have done was to warm up before the game but me being me just thought warming up was a waste of time as I never had any problems like this before and I wish I wasn’t so naive. The physio iv seen has recommended that I dont play football again for quite a while to let my knee heal up and teo help with everything that I need to wear a knee support and even when I am actually in the clear to run and play soccer again I should be thinking of wearing them all the time now. Iv been since been looking into knee supports and what different ones you can get and what they do. What I have found is that the best knee supports for sport have to be orthotic ones that limit bad movement and encourage the right movement… there are loads of knee supports that dont actually support your knees as they pointlessly strap on your knee and dont do anything… you got to find some that give you knee the right compression to the effected parts of your knee, circulate blood flow. Compression is supposed to stabilize you knee so when you run the shocks created do not damage your knee as the shocks travel up from you knee and attack you ligaments which can cause degeneration of the ligaments and weakens them… you can get knee tendonitis from this if your not careful and overuse your knees a lot in sports! Good blood flow is a must.. having the knee supports on too tight or to loose is not good at all as it can either restrict blood flow making the ligaments more likely to get pulled or worse cause dvt, too loose and the knee support does not give any compression or proper support.I was a bit unsure what knee support to get exactly as I have seen a few, a few that are way too expensive and some that look as though they wont help me at all…… but after quite a lot of research and asking a number of my friends who have also got torn acl’s like me (it really is so common like you wouldn’t believe in football)…… I ended up settling with.. drum roll please…. Im still not fully recovered and havnt yet tried this knee support for playing sports in but since wearing it the support has really helped and made a huge noticeable difference and I no longer have a constant stringy pain in my knee when I bend my knee anymore!

What I know about preventing injury

Some people may read this and think that I am some sort of hypochondriac… I swear I’m not…honest!

I’m going to be telling you just about everything I know and what I do to avoid those nasty injuries…..

Being healthy, keeping healthy and being the best of the best is what it is all about and keeps me motivated! Having fun I guess you could say is a byproduct of playing soccer for me! I dont like to brag but I am a really good soccer player, I do have plenty of skill but I gotta say it is mostly down to my dedication to be the best I can be. For starters I always make sure that I warm up fully before a soccer game making sure I am also hydrated to keep my muscles subtle. I would hate to get a injury especially when I put so much work into my soccer….So I make sure I do stretches but even on off days when I am not playing soccer I do yoga..all the pros do this to keep flexible and keep injuries away. But Injuries do affect even the best of pro’s, things like a torn acl can catch even the best off guard.. a sudden wrong movement can all it takes! Sometimes there is nothing you can do.. especially if someone is coming straight at you in a bad tackle… at least you can wear things to help protect you when this does happen to minimize damage like wearing protective shin guards so the next time some moron does come sliding in with a tackle.. studs showing going right for your shins at least it wont crunch your shin bone.. much! When running you can damage your ligaments in your feet as well.. just something as simple and something as seemingly harmless as running can cause problem, take it from me that the small shocks running can have on your feet can really take their toll and cause degeneration of the tissues in your feet.. particularly the plantar fascia! You may have already heard of Plantar fasciiits many soccer guys and gals end up with it if they dont do foot care! A tightness of the plantar fascia for what ever reason.. not stretching it before a soccer game or you have over pronation or under pronation can become inflamed through overuse when running in soccer, insoles stop this by absorbing shock also weight pressing down on the plantar fascia can inflame it so make sure your feet aren’t alone and have help through arch supports too. Remeber dont just settle for some rubbish ones, go get some good ones because it really does matter what you wear as some inserts just dont help. If your thinking about custom ones then dont as they are a waste of money and research has proved that their is no extra benefit from wearing them and in fact too much arch support they give and not giving your feet space for themselves and to support themselves can be bad for your feet as it will cause them to weaken.

I have actually lost count of the number of times I have heard soccer players fall foul of a torn ACL. Sudden movements, stress and tension can tear the anterior cruciate ligament this can be even more common as you get older making sure your muscles and ligaments are fully stretched as to not get any surprises half way through a match. An ACL injury can keep player out all season and in some cases surgery maybe needed so it is best to avoid getting it!

Runners knee is something for you and your knees to worry about as well, it may not be as serious as a torn ACL but can cause aches and pains in the knee, it is brought on as your ligaments in your knee become weakened which maybe because you are getting older or your overusing your knee or stress and tension int he knee which can be brought on by your running technique and or over pronation whilst you run. Knee supports help both those suffering torn acl’s and people with runners knee the way they work with the orthotic support and compression can ease pain and make your knee more flexible. It also works with the design and functionality of your knee only letting you move your knee correctly!
With runner knee if it was brought on by over pronation of the feet then correcting it may solve your runners knee, arch support insoles are designed to do this.

Blisters, we all get them and they are not nice. Shoes being simply to big can be the causes which makes your feet rub against your shoes this then causes your skin layers to simply separate as they do liquid will fill the gap between the layers and a blister forms.. stopping the rubbing often helps you can do this by buying some heel grips or by buy some better fitting shoes.

Well what other things do us soccer players have to put up with…? How do you end up getting shin splints? Well shocks whilst your run will travel up into the shins this can cause dull aches in your shins, combating this is quite simple wear something.. either shoes or insoles that absorb this shock will help prevent this!

Well dont let an injury get in your way on play soccer that’s what I say anyway! Good luck!

Insoles! what you need to know!

A lot of soccer players if only they bought some cheap insoles could have avoided injury! Don’t make the same mistake they did!

Being a soccer player we must look after our feet as you only get one pair and they are so.. so important to us as without them how the heck are we going to be able to kick the ball?! Even if your are not a soccer player and dont really do much in the way of sports you still have to look after your feet because if you dont you may find yourself in immense pain and unable to walk as not looking after your feet correctly can cause stress, strains, tears and even small fractures in your feet over time even if you aint a runner or a athlete, this is all because of how our feet are designed, the human body is the product of millions of years of evolution, we all know that humans have evolved from apes (if you disagree with this comment below!) so originally our bodies have been made to not stand up straight and our feet designed to cope under the amount of body weight we currently put them through instead our feet and bodies were made to swing in trees and cope in a totally different world. Over time our bodies have adapted to our new environment and way of living but not fully and this is one of the reasons why we wear shoes because else our feet would simply hurt too much on the ground as they are not designed totally for this. This is not the only reason why you might find your feet aching as you get older your feet also get weaker just like every other part of your body your feet can only take so much and as you get older your ligaments, joints, bones and tissues found in our feet loose their strength and elasticity and thus are a lot easier to break.. A good example is plantar fasciitis (I always forget how to spell this condition and have to look it up too many i’s in my opinion) as the plantar fascia gets older and less able to take the strain it once could with less flexibility it is much more easier to strain and pull it causing inflammation and plantar fasciiits. This is really important too for people with flat feet or high arches as there arches are really a lot less able to cope under pressure and have a much higher risk to developing plantar fasciits.

So as you can see is a really good idea to be protected especially in soccer were your feet are under a lot more excess strain and pressure than usual. So what can you do? Insoles that you can wear are a good idea.. many people forget or dont know how important a good pair are which provide adequate arch support, protection from shocks and a comfortable and adaptive design that spreads pressure stopping build up of pressure which would otherwise cause damage and disturbing it evenly through out your feet instead… getting a pair that can do all of this is the best thing you can do for your feet. Don’t be put off by the expensive prices of some insoles you may search online and find many people are selling “custom” insoles or branded ones but these can be a waste of money and have no real extra benefit over the less expensive ones often refereed to as “off the shelf” insoles, as you can now buy insoles that are made from gel that mold to the exact and constantly changing shape of your foot making custom insoles simply obsolete. So I guess it is safe to say that one of the best materials to buy insoles in is gel but you dont have to stick with gel insoles you can also get foam or even rubber insoles that do the job just fine.

There is a lot of tackling if you haven’t noticed in soccer… 0_0 really? yes! and insoles can help give you a little bit more protection which could be the difference of a season ending injury or worse or just a simple knock like I said above they help to absorb shock but that not the main reason why they could stop serious injuries the main reason is that they support your feet and stabilize your feet in the correct position keeping it there whilst your run so if you are tackled there is less chance of you falling and hurting your feet by falling on it in a awkward position too.

Here are some that I have found work wonders for me these insoles can help ward off plantar fasciitis or if it is too late and you have already got it you can help keep weight and pressure of your feet, give them extra support and help them to recover faster too.

Anyway I hope that this article has helped wipe out any confusion or questions you got about insoles….yes I know it is a really boring subject and I hope that I have explained it easily and maybe a little bit fun?

how to protect your feet

A soccer players feet are the most important things in the world to them. That why they need to protect them. Soccer may not look it but it is a very dangerous sport for our feet! I have been playing soccer for many years now…. and in that time I have sustained many many injuries which could have easily been avoided if I was wearing the right footwear and insoles…. I have came to realize that insoles are the most important piece of equipment in soccer…. (yes you need a ball to play but I am talking about protection). Soccer trainers are good and all no matter whether you bought a pair for $20 or $200 if the insoles aren”t the right right fit or dont support your feet correctly then they will not be doing you any favors as soccer is a dangerous sport and there are lots of things that can go wrong and result in you damaging your feet… I bet we have all done this before you go to kick the ball and in doing so you kick the floor instead resulting in you rolling around in real pain whilst your team mates laugh at you antics. The pain and damage this can cause can sometimes be severe that why you need protection to stop or minimize the shock and damage things like this causes. A incident like this will tend to effect the metatarsal area the most and you can if you kick the floor hard enough cause serious injury.. a good pair of insoles will help to reduce the impact and absorb some of the shock of this. This is just one of the many examples I could point out… But not everything can be so obvious as that…Over time running constantly over a long period can cause stress and pressure build up on the sole and heel of your feet which can cause long term small amounts of micro fractures which over time can become a real issues as the micro fractures increase and further weaken the feet causing more pain that is why it is again important to wear shock absorbing insoles to stop this from happening. For me I have found that gel insoles [the ones I wear] work best for me as they adapt to the shape of you own feet and the silicone gel is really good at minimizing shock. Shock can also travel up through to your knees as well and can be quite bad for them as well resulting in excess stress in the knee area which can cause acl knee injuries and even arthritis meaning it is important not just for your feet but for other parts of your body as well. I also wear a pair in my shoes even when I am not playing soccer just for out and about because because even if I am not running I am usually on my feet for most of the day and at the end of the day I can really feel it in my feet thanks to the build up of pressure caused by my body weight weighing down on my heels and feet… but gel insoles make sure that the pressure is not focused and helps to spread it evenly which reduces its effects.rn But again shock absorption isn”t the only thing that you should keep in mind when playing soccer… arch support! Whats arch support? Arch support is added to many sports insoles to help better stabilize your feet in the correct footing position to ensure you feet are less likely to step into a awkward and potentially harmful position but more importantly because your feet are under constant pressure and must support your whole body then it is very important to help your feet out by giving them some help through added arch support. Having a lack of arch support often mean the plantar fascia (arch of your foot) is at risk of being inflamed especially in sports where tension and pressure from running is increased causing inflammation or tears to the plantar fascia can cause plantar fasciitis a nasty and painful condition that can keep you off the pitch for some time. This is particularly the case in over pronating and under pronating feet were the risk of strain to the plantar fasciitis is greater. Often it is the result of not having the right arch support which is to blame for foot cramps and pain in the arch of the foot. Some people may think that insoles are only need by professional runners but soccer is all about running and keeping up so it would be ludicrous to think that you dont need them. You can buy lots of different types from orthotic ones to gel insoles like I mentioned above it is upto you which ones you find most comfortable with and you do not have to blow you entire life savings on a pair either contrary to what many others have you believe (usually so they can sell you more expensive ones) custom insoles which often cost a lot of money are not worth the extra dough, I find if you buy gel or some insoles made out of particular materials like foam or gel that they will mold to the shape and also adapt to the changing shape of the feet during your soccer match pretty more efficiently than custom insoles do… as custom insoles will be fixed albeit made to the specification of your exact foot shape when you had them made but because running is very dynamic and the fact that your feet change structure whilst you run getting some out of a material that actively adapts to your feet shape whilst you run is far better and offers better support and comfort too… these insoles can a lot less expensive as well so you will have money spare to splash out on other things. You can do something about it but whether you want to do so is entirely up to you, but keep in mind even if you are not suffering from any aches and pains at the moment you maybe just lucky and remember that prevention is always better than the cure.rn’, ‘In this article I will be talking about the best insoles you can get for soccer and exactly why you need to start wearing them to keep your feet protected and prevent injuries! It is a rather a long article so buckle up! Feel free to comment as well if you have any questions or want to add anything…

Plantar fasciitis

A guide on what you need to know about Plantar fasciits from symptoms to ways to treat and prevent it. I have written this small guide because I thought it would be very helpful to us soccer players as plantar fasciitis is a very common injury that affects quite a lot of soccer players.. it is a foot injury after all and we do use our feet a lot!

In soccer our feet are really important.. after all its them that we use to actually kick a ball with so looking after our feet is really important.. Plantar fasciitis is a really annoying foot injury that can often catch out even the professionals and can leave them on the bench for some times months before they can get back on the pitch….

So what is plantar fasciitis and how do you prevent or if you are suffering from it cure it? Well plantar fasciitis is a common foot injury that mostly affects athletes (soccer players included) or people who are overweight. Plantar fasciitis is a condition that is caused by inflammation or tearing of the plantar fascia. The plantar fascia is a band of tissue that connects your heel to the middle foot bone. The plantar fascia is needed to support your arch of your foot and is incredibly strong in order to carry your body weight and cope with the stress and strains caused by running, walking or jumping… but if these strains, pressures or shocks become to much for the the plantar fascia to handle it can result in inflammation of even tears which is plantar fasciitis. If you have got it you usually suffer from pain in the Achilles tendon heel or arch area. One of the main symptoms of plantar fasciits is pain in the arch of the foot however often sufferers will get other symptoms such as heel spurs. To stop further damage your body will react and form heel spurs a small hard growth on the effected area.

Causes of plantar fasciitis

You would not expect a condition that affects the most fittest also affects the most unhealthiest but it is true… However where athletes will often get plantar fasciitis from overuse of the feet people whom are overweight will often get plantar fasciitis because of under use of the feet causing them to become weaker than they should and with the extra strain their body weight means it is often too much for their plantar fascia”s to handle. As you get older the plantar fascia tissue gets weaker and less resistance and flexibility which increases your risk of developing plantar fasciitis. Sport often includes lots of sudden sharp movements and shocks that can create irritation and damage to the plantar fascia also not stretching before exercise will mean you are far more likely to tear the plantar fascia tissue. Soccer players are very susceptible to plantar fasciitis due to the manner of soccer… kicking the ball being tackled and even running all carries risks to the plantar fascia having the right footwear and protection is key if you are playing sports like soccer to reduce the risk of over using or damaging the plantar fascia. Being on your feet all day can be with hazardous, without giving your feet a rest could mean you could be putting them in danger as pressure builds up under your sole created by your body weight pressing down on your feet and arches over long periods of time this may also weaken them increasing the risk of tears and inflammation. People with over or under pronating feet will often have a higher chance of developing plantar fasciitis due to the fact that their arches are less stable and thus able to cope with strain and can more easily become inflamed or tear.


There are many ways and things that you can do that can help prevent this condition or if you are currently suffering from it help to your body heal faster. Pain killers and anti inflammatory drugs can be a good way to ease symptoms and pain but if you do not tackle the underlining cause of the plantar fasciitis you may soon find it comes back or never properly heals at all. Try your best not to wear ill fitting shoes that are either to big or to small. Shoe that are to big for you may cause movement whilst wearing them resulting in rubbing which can cause inflammation. To tighter shoes cause circulation problems and they maybe forcing your feet into positions that can be damaging. Heel pads help to spread pressure build up the pressure, shock absorbing insoles will actively absorb the shock before it can do damage. Arch support insoles many of which will have heel pad and shock absorbing features built into them will also provide you with extra arch support to take off some of the strain your arches go through. Insoles are commonly used if one is suffering form plantar fasciitis as a means of reducing the likelihood of further injuring the plantar fascia by keeping off strain and pressures which could impede recovery. There are many places online that you can buy a pair of these arch support insoles for instances . Try to look out for a pair that are made out of gel as this material is the best for absorbing shock and spreading pressure. Custom insoles arent needed if you buy a pair gel insoles simply for the fact that gel insoles mold to foot and arch shape plus they will actually adapt to changing movements whereas custom insoles are fixed in one shape and cannot do this. You can also do foot exercise such as placing one foot on a step and trying to raise your body up and down which will strengthen the muscles surrounding the plantar fascia. Whether you are a soccer player or not I hope this little guide will atleast help you better understand what Plantar fasciitis is and how to prevent it.

what insoles to buy?

So what are the best insoles to buy? Should you go for a pair of branded ones that everybody is talking about or should you go and buy some top of the range custom insoles that can cost hundreds of dollars? With so much differences in opinions online and with so much snake oil lingering around on the internet it can make things really difficult to know what to buy. The truth is.. is that scholl insoles are really aren’t that good nor are superfeet insoles either both are just expensive “brands” where you only pay extra for the label and nothing else really, in fact you will probably find that the insoles are made from exactly the same materials and just about the same design of so many other insoles paying extra just to be able to show off too people that your wearing “superfeet” or “scholl” inserts in your shoes is just silly really especially when other people wont even be able to see them anyway in your shoes. What really is the point of paying up to 5times more for insoles that dont do anything better than other off the shelf ones? Buying custom insoles is another mistake many make as well.. Custom insoles is based upon the idea that if you get some insoles that fit perfectly to the shape of and size of your feet through custom fitting and design based upon your measurements then these insoles will be a lot better for your feet but the reality is that if you play sports, run or are just simply getting on with your day walking around custom insoles become useless as your gait and feet shape and size all change depending on things like how your foot hits the ground, what you are actually doing which all changes the dimensions of your feet which includes pronation of the feet as well so getting measured and precisely fitting custom insoles therefore is a pointless exercise… wearing insoles, dont be put off by the whole idea of insoles though as they really do carry a lot of benefits wearing them. It getting the right insoles that is important. You should be looking for ones that offer support but also adapt to changing shapes, motions and pressures your feet go under, that why you should try and buy some that are made out of gel which can absorb shock and mold to your feet shape naturally which should create the right amount of arch support in place where it is most needed gel is also good as it can help massage the feet and ease pressure away from areas where it can build up and cause problems. Some people have different types of feet… not everyone has the same type.. you can eithier have fallen arches, high arches are normal arched feet it is fairly common to be either one of those three. You can buy plenty of insoles for pronation which deliver arch support to your feet and takes up much of the strain that your feet have to endure during the day from your own body weight to the stress caused when walking and putting your weight on your toes when taking a stride when walking this can also cause tension and tightens the plantar fascia especially if you suffer from over pronating sometime referred to as having high arches or under pronating feet which is sometimes referred to as having flat feet or rather fallen arches with which can increase risk of damage and inflammation the main cause of plantar fasciitis. Make sure you look out for some insoles that are comfortable and do all of what I mentioned and you should not go wrong and remember not always the expensive insoles are the best ones to get!

I am a soccer player and I am always swearing by and wearing these ones even though they may not be the most expensive branded insoles in the world but they do the job.

If you are still unsure what to grab post a comment below and I try my best to help you out!