AUGUST 2025 Newsletter.
Welcome to our newsletter, with all our updates and some helpful resources for you. In May’s edition we talk about Plantar Fasciitis
Remember, we are here to help you and you can contact us anytime.
Welcome to our
AUGUST newsletter
Hello friends of Ocean Therapy. Welcome to our August newsletter!
Hi friends of Ocean Therapy, here’s to a big welcome to our August edition, a newsletter for new and old friends. This month we feature an interesting topic… Understanding Plantar Fasciitis: Causes, Symptoms, and Recovery… plus some information on Achilles Heel Tendonopathy problems.
Plantar fasciitis is one of the most common causes of heel pain, particularly among runners, athletes, and those who spend long hours on their feet. While it can be a stubborn condition, understanding the underlying causes and best management strategies can make a huge difference in recovery and prevention.
Let us educate you on the reasons why you may Expierence Achilles problems and what you can do to help yourself.
We attempt to take out the mystery surrounding these common problems , explain a little about the pathology involved why some individuals might suffer more than others the approach we may take to treat you in the clinic and what you can do about it from the comfort of your own home, enabling you to return to your functional activities as soon as is possible!
Plus to accompany this months patient showcase we have added some patient information regarding how to prevent cycling injuries and some interesting patient resources.
We thought what with all this glorious weather that we have been experiencing this last month you may have taken advantage of the opportunity to get those walking shoes on and explore the great outdoors (or we hope you have if you are able). Some of you may have been restricted with foot and ankle problems so in this month’s feature we thought we would highlight a couple of conditions that we see in the clinic fairly regularly… Plantar Fasciitis and Achilles Heel tendonopathy… Both we see often here in the clinic and both can be consertively managed and treated, helping you to return to walking and running.
Firstly let’s look at what we have been up to during the last month. During July Boris and I took some well deserved time away, ( separately I might add). It has been a very busy few months what with the lead up to Maisy’s GCSE’s so we spent our time idylling away the hours in hot and sunny Kefelonia Greece, a destination that had been on my bucket list for some time. We were not disappointed the beautiful coves and blue waters were stunning so I spent lots of time in the water, which gave me the opportunity to get some very decent swim’s in and on one particular day I was lucky enough to share this with a Hawksbill turtle (so sorry if you have bored you with this before however wanted to share the moment again as I am sure you can appreciate it was complete magic, and one swim that I will remember for a long time to come!!) Boris has been away camping in the stunning Costwolds and doing what he does best! Sadly he lost his dear Dad at the end of June after a long fight with multiple health issues and a stroke. I would like to take this opportunity to recognise the commitment and compassion that Boris showed to his dad helping him with his rehabilitation and the ongoing support that he shows to his mum, RIP.
May we also request that to avoid disappointment when booking in your next appointment it may be adviasable to book two in at the same time as the diary is extremely busy for both of us.
Ok onto some more news from our patients many of you have excelled yourselves with your sporting achievements. For this month we would like to showcase a Mountain biker from Ocean Therapy who recently completed the greulling ‘Sarn Helen Trail’ at the end of June. The Sarn Helen is an ancient road first forged during the Roman Times which , whilst rarely used these days, links Conwy in the north of Wales to Swansea in the south. At a distance of approximately 270 miles, an ascent equivalent to climbing Everest, riding is not for the faint hearted. Steve Prosser was accompanied by two other equally mad cyclists Jamie and Paul completing the ‘Trilogy Challenge’. These long term friends achieved their goal after surviving some good old Welsh weather (mainly of the wet and windy version) a combination of some medical and mechanical challenges however along with some brutal determination and stamina they completed the challenge in 5 days helping to raise funds for a charity close to Steve’s heart the Milton Keynes Cancer care Unit where it has a unique and dedicated facility within the university hospital.
Milton Keynes hospital performs incredible work every single day and any help is hugely appreciated. Any donation would be gratefully received:
To donate please visit: http://www.justgiving.com/page/thesarnhelentrail Follow us on Instagram: @trilogycyclechallenge
We are sure like for most of the UK , you too enjoyed watching the Women’s England Football team during the recent Euro’s, watching the Lionesses beat the Spanish in the nail biting final last Sunday, should have carried a health warning with those penalties! Congratulations to the team you did us Proud …..you may be interested to know that I supported the Women’s team as their massage therapist back in 2005 at the Euro’s then held in Burnley, the likes of Alex Scott, Eniola Aloko and Karen Carney made up the squad ( see below) however it wasn’t such a happy, successful outcome as we lost to Sweden in the group stages and many tears followed. It’s just fantastic to see how the game has evolved in those 20 years ( my is it that long ago???) and that they are finally receiving the recognition that they so deserve. We are sure that their performances will encourage our younger generations to play and to dream that one day they can play for England. (Thought you might like to see a couple of my England memories-see below)
Common Foot and Ankle Injuries.
What is Plantar Fasciitis?
Plantar fasciitis is the inflammation or degeneration of the plantar fascia—a thick band of connective tissue that runs along the bottom of your foot, connecting your heel to your toes. Its primary role is to support the arch of your foot and absorb shock during movement.
Common Causes
Several factors can contribute to excessive strain on the plantar fascia:
Overuse: Especially from running, jumping, or prolonged standing.
Poor footwear: Shoes lacking proper arch support or cushioning.
Foot mechanics: Flat feet, high arches, or abnormal walking patterns.
Tight calf muscles: Reduced ankle flexibility can place added stress on the plantar fascia.
Sudden activity increase: Starting a new training routine or suddenly ramping up mileage.
Symptoms to Watch For
The hallmark symptom is sharp pain in the heel, particularly with the first few steps in the morning or after periods of rest. The pain often improves as the foot warms up, but may return after prolonged standing or physical activity.
Effective Treatment Strategies
Most cases of plantar fasciitis improve with conservative treatment. Key approaches include:
Manual therapy: Sports massage and myofascial release can help reduce tightness in the calf muscles and plantar fascia.
Stretching: Regular stretching of the calves and plantar fascia is crucial.
Strengthening exercises: Targeting foot intrinsics and lower leg muscles helps support foot mechanics.
Taping or orthotics: These can reduce strain on the plantar fascia during activity.
Footwear advice: Supportive shoes with proper arch support and cushioning can make a big difference.
Load management: Gradually reintroduce physical activity and avoid sudden spikes in intensity.
When to Seek Help
If your heel pain persists beyond a few weeks, gets progressively worse, or starts to interfere with your daily activities, it’s worth seeking a sports therapy assessment. A tailored treatment plan, including hands-on therapy and progressive rehabilitation, can greatly speed up recovery.
Final Thought
Plantar fasciitis can be frustrating, but with the right combination of education, manual therapy, exercise, and load management, most people make a full recovery. If you’re struggling with persistent heel pain, don’t wait—early intervention can save months of discomfort.
Would you like me to tailor this further for a specific audience (e.g. runners, office workers), or include any clinic-specific branding, offers, or call-to-action?
Achilles Tendinopathy: Understanding the Condition and Managing Recovery
Achilles tendinopathy is a common overuse injury affecting the Achilles tendon—the thick band of tissue connecting your calf muscles to your heel bone. It can be painful, frustrating, and persistent, but with the right treatment and self-care, most people recover fully and return to their regular activities.
What Is Achilles Tendinopathy?
Achilles tendinopathy refers to a degenerative condition of the tendon, not just inflammation. It occurs when the tendon is overloaded, usually through repetitive stress or sudden changes in activity levels, leading to micro-tears and a breakdown in tendon structure.
There are two main types:
· Mid-portion tendinopathy (the most common): occurs 2–6 cm above the heel.
· Insertional tendinopathy: affects the lower part of the tendon where it attaches to the heel bone.
What Causes It?
Achilles tendinopathy often develops due to:
· Sudden increases in training load (distance, speed, hill work)
· Poor foot biomechanics (e.g., overpronation or flat feet)
· Inadequate recovery between workouts
· Weak or tight calf muscles
· Unsupportive footwear
· Age-related degeneration (more common in people over 30)
Symptoms to Look Out For
· Pain and stiffness, particularly first thing in the morning
· Localised swelling or thickening of the tendon
· Tenderness when pinching the tendon
· Pain that worsens with activity and improves with rest
· A creaking sensation when moving the ankle
How We Treat It in Clinic
At our clinic, we take a structured, evidence-based approach tailored to each individual:
1. Thorough Assessment
We identify contributing factors like biomechanics, footwear, and training errors.
2. Manual Therapy
Soft tissue massage and myofascial release to reduce tension in the calf and Achilles area.
3. Progressive Loading Programme
This is the gold standard for treatment. Eccentric and heavy slow resistance exercises help remodel and strengthen the tendon over time.
4. Acupuncture
In certain cases, we may use Acupuncture to stimulate tendon healing.
5. Taping or Heel Lifts
Temporary use of heel lifts or taping can reduce strain and discomfort during flare-ups.
6. Education
Helping patients understand the healing timeline and importance of compliance with rehab.
What You Can Do at Home
Recovery from Achilles tendinopathy requires consistency and patience. Here are the key elements of home management:
✅ Daily Calf and Achilles Loading
We’ll provide you with a progressive set of exercises—often starting with isometrics and moving to eccentric heel drops. Consistency is key.
✅ Modify Training
Avoid high-impact activities (running, jumping) in the early stages. Cross-training (cycling or swimming) can maintain fitness without stressing the tendon.
✅ Ice and Elevation
For short-term pain relief and inflammation management, especially after activity.
✅ Footwear Check
Wear shoes with adequate heel support and cushioning. Avoid walking barefoot on hard surfaces.
✅ Stay the Course
Tendons take time to adapt—usually 8–12 weeks or more. Trust the process, and don’t rush back into full activity.
When to Seek Help
If your symptoms persist beyond a few weeks or interfere with your daily life and activity, it’s time to book in. Early intervention improves outcomes, especially when paired with tailored rehab.
Final Word
Achilles tendinopathy can be stubborn, but it responds well to the right mix of therapy, loading, and self-care. If you're struggling with heel or lower calf pain, don’t ignore it. The sooner we start addressing the problem, the faster you'll be back on your feet—stronger and more resilient than before.
We do hope that you have found this newsletter helpful, don’t forget please get in touch should you have any more questions or would like us to feature anything particular in next months edition. Till then take good care of yourselves and loved ones and enjoy that amazing body you own!
Remember Health is your Wealth!
All the best
Samantha & Boris
