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Dr. Phil Shares: Solutions For Heal Pain

The most common cause of heel or arch pain is actually caused by a painful stretching or micro-tearing of the plantar fascia. Plantar fasciitis is a painful inflammation of the plantar fascia, a fibrous band of tissue on the sole of the foot that helps to support the arch. Plantar fasciitis occurs when the plantar fascia is overloaded or overstretched. This causes small tears in the fibers of the fascia, especially where the fascia meets the heel bone.

Plantar fasciitis commonly causes intense heel pain along the bottom of the foot usually when you take the first few steps in the morning. This heel pain often goes away once you have been walking around but can return intermittently throughout the day.

Normally the fascia is flexible and strong however, due to factors such as abnormal stress, excessive weight, age, or improper foot support, the fascia can become weakened, irritated or inflamed.

Plantar fasciitis may develop in just about anyone.  You also can trigger plantar fasciitis by wearing worn out or poorly constructed shoes. In athletes, plantar fasciitis may follow a period of intense training, especially in runners who push themselves to run longer distances. People with flat feet have a higher risk of developing plantar fasciitis.

In addition to plantar fasciitis, after many years, a heel spur may develop on the bottom of the calcaneus.  A heel spur is an abnormal growth of bone at the area where the plantar fascia attaches to the heel bone. Heel spurs are visible on a lateral view x-ray of the foot.

Heel spurs appear to cause pain and tenderness on the undersurface of the heel that worsen over several months. The onset is gradual, yet most patients report the pain during the first steps in the morning, or after extended resting periods during the day.  Many people do not experience any symptoms.  As in plantar fasciitis, shoes that are worn out, poorly fitting or poorly constructed can aggravate the problem.

Treatment

Treatment of heel pain really depends on its cause.  We suggest that you make an appointment if you have significant heel pain that does not improve within a few days so that it can be diagnosed and provide treatment recommendation for your specific area of concern.

  • Plantar Fasciitis and Calcaneal Heel Spurs, when treated early are usually controlled with conservative or non-surgical treatment.
  • If your heel pain is related to a specific sport or exercise regimen, a period of rest may bring relief.
  • An orthotic should be used to stabilize the foot.
  • The role of the orthotic in these conditions is to prevent excess pronation and rapid excessive lengthening of the plantar fascia. The orthotic control limits the micro-tearing of the plantar fascia, thereby decreasing the pain.
  • Mild stretching exercises is also helpful.
  • Once your heel is pain-free, you may need to modify your training program to prevent your pain from returning.

Most heel pain goes away in a short period of time after treatment.

Feel Better – Function Better, with Dr. Phil

Forward Health Blog - Benefits of Walking

Benefits of Walking

 

Walking is the number one exercise I recommend to most of my patients because it is quite easy to do, requires nothing but a pair of supportive walking shoes, and has tremendous mental and physical benefits.

Exercise supports a healthy immune system, is a mood booster and helps manage anxiety and stress—something we can all benefit from to help us stay calm during the pandemic. One of the easiest ways to shed the weight, stay healthy, and live longer is so shockingly simple; all you need to do is put one foot in front of the other… and then keep going.

And whether you decide to lace up your sneakers and walk before work, take a walk during a lunch break, or take an after dinner walk – walking will improve your mood, making your brain sharper and your heart happier.  Make a daily plan to get outside for at least 30 minutes a day to enjoy sunshine, fresh air, and natures beauty. Remember: “MOTION IS LOTION!” Summer comes and goes quickly, make the most of it!

Feel Better – Function Better with Dr. Phil

Forward Health Blog

Do You or Someone You Love Suffer from Persistent Headaches?

Headaches are an incredibly common problem, the physical and mental toll migraines and other headaches take on those who suffer with them can be quite significant. It is important to seek treatment to minimize their occurrence and their impact.

Some of the more common types of headache we treat at Forward Health include cervicogenic headaches, tension-type headaches, and of course, migraines. Cervicogenic headaches originate from the cervical spine (neck), versus the tension-type headaches are related to muscle tension in the forehead, face and neck. Migraines are a neuro-vascular cause of headaches and are related to altered activity of the brainstem and nerve tissue.

We can diagnose your specific type of headache according to key characteristics such as:

  • Area of pain
  • Severity of pain
  • Chronicity (length of time you have suffered with headaches) and length of each episode
  • Regularity of episodes
  • The presence or absence of light/sound sensitivity

One of the most helpful things you can do is keep a headache diary. Each time you get a headache, jot down these details that might help determine possible headache triggers.

• Date and Time – can reveal symptom patterns.
• Duration and Intensity – Rate your headache pain on a scale from: 1 to 10 (mild to severe)
• Triggers – List possible triggers that might have caused your headache, such as certain foods, sounds, odors, physical activity or oversleeping.
• Symptoms – What else were you experiencing before the headache?

Recent research suggests the joints, muscles and nerve tissue in the neck may have a significant role to play when it comes to headaches and migraines, indicating chiropractic as an effective treatment option. If you or someone you know suffers from headaches or migraines, we are here to help!

Feel Better, Function Better with Dr. Phil at Forward Health.

Easy Tips For Practicing Gratitude In Our Lives

Gratitude is good for you in so many ways and on many levels!
Grateful people have better physical health, decreased stress, sleep better, more positive relationships and improved mental health. Viewing life with grateful eyes gives insight that life owes us nothing, recent events show us that:

Life is a gift.
Our health is a gift.
Friends and loved ones are gifts.
Employment is a gift.
Our Freedom is a gift.

It may not been perfect, yet your life can be transformed by practicing gratitude. That’s right, it is truly is a practice. It is part of my daily activities – and there’s something magical that happens when we put our gratitude into practice. These positive thoughts become part of who we are and what we focus on expands.

Here are a few suggestions to get you started:

1. Give thanks daily – Gratitude requires taking the time to pause and reflect on everything good that happened throughout your day.

2. Write in a Daily Gratitude Journal – Make it a daily habit to write down at least three things you feel grateful for. Simple things, like a sunny day, a good meal, or a pleasant conversation could be on your list. And if you write in your gratitude journal at bedtime, researchers say you’ll sleep better. I recommend writing it at night, finish your day with gratefulness, making it easier to sleep.

3. Pass gratitude on to others – The more I share how much gratitude benefits me, the more people reinforce me for having an attitude of gratitude. You can use Social Media to share your gratitude , by expressing your appreciation. Say one thing you’re grateful for every single day. People you are connected to you may start expressing their gratitude more often as well. Gratitude is contagious!

Remember, I’m grateful for you and if there is anything I can do to be of service, connect with me:

Feel Better, Function Better with Dr. Phil.

Forward Health Home Workout

In Need Of A Home Workout?

If you’re like myself and my family, the Pandemic Emergency measures have us stuck at home.

So, to help us avoid the “quarantine 15” from creeping up I’ve put together a full-body workout that you can carry out at home.

Check out my 3  favourite home sessions that will work your whole body, give you a cardio blast, and help keep you sane!

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Forwardhealth World Food

Dr. Phil Shares: Travel the World with Your Taste Buds

Now that staying home is the new going out, we’re looking for more indoor ways to broaden our horizons, create memories and spend quality time together. We’re finding great opportunities to relive our past adventures (and whet our appetite for new ones) by cooking our favourite foods from around the world. Here’s a selection of our recommended foodie destinations — and cookbooks to match — ready to satisfy travel cravings until we can grab our passports and set out to explore the world in person once again.

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