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SPORTS & FITNESS

Mountain Views-News Saturday, May 25, 2024

What is that stabbing pain in the bottom of your 
foot? It came out of nowhere and burns like crazy. 
It’s not easy to do much of anything with that kind 
of pain and it can last a long time. There’s a good 
chance you may have plantar fasciitis, a painful 
but easily treated condition if you take care of it 
right away.

Just what is plantar fasciitis anyway? There’s a 
thick band of tissue that runs across the bottom of 
your foot and connects your heel bone to your toes. 
It’s called the plantar fascia. Plantar fasciitis is an 
inflammation of that tissue. When that happens it 
causes a good deal of pain in the heel. 

There are many causes of plantar fasciitis, most 
commonly seen between the ages of 40 and 60. All 
from excessive strain or stress to the fascia. Overuse 
doing activities that put a lot of stress on the heel 
and attached tissue, such as running, dancing, or 
standing for long periods. The structure of your 
foot has a lot to do with it as well. Flat feet, high 
arches, or an abnormal walking pattern can affect 
the way weight is distributed when you’re standing 
and can put added stress on the plantar fascia. 
Extra body weight increases the pressure on your 
plantar fascia too. 

If you’re not sure you may be experiencing the 
condition there are 3 telltale signs: One, a stabbing 
pain in the bottom of the foot near the heel. The pain is usually worst with the first few steps after 
awakening, but it can also be triggered by long periods of standing or when rising from sitting. 
Two, stiffness and tightness in the heel area. And three, pain usually goes away with activity 
but might return after extended periods of standing or following exercise. If you’re not sure, it’s 
best to get a diagnosis from a physician first because other conditions can also produce similar 
symptoms such as fractures and heel spurs. But once you have it, treat it, and get rid of it, you’ll 
quickly know what it is should it return.

If you don’t want surgery, (and I’m sure you don’t) don’t let it go untreated. It will only get worse. 
Severe cases lead to partially cutting the plantar fascia to relieve tension. Or lengthening one of 
the calf muscles to increase ankle motion and decrease stress on the plantar fascia. 

Treatment is simple. It focuses on relieving pain and inflammation. First avoid activities that put 
stress on the fascia. Apply ice to reduce the inflammation. Ibuprofen can help too. If you suspect 
the condition is from the foot type you have or lack of arch support custom made orthotics may 
be the answer. But my favorite is easy. Simply stretch. After you’ve done any walking or fitness 
activities stretch. The best stretch is to stand on a step with only the front half of your foot. Then 
allow the back half to sink down and relax, until your heel is below the step level. Doing that 
stretch with your legs straight and then again with your legs bent at the knee should take care of 
it within a week or so. But you have to do it every day and not let up once you start feeling better. 

It that doesn’t work for you another really good option is to wear a night splint. These sell on 
Amazon for about $17-$40. Doesn’t matter which one, as long as it holds your foot in a flexed 
position it will help. Put the brace on your foot when you go to bed and take it off in the morning. 
Works wonders.

If you don’t treat it and repeatedly rip it over and over again, you’re going to be in more severe 
and debilitating pain over time. Microtears occur which weaken the fascia making it prone for 
further injury and chronic inflammation. Not allowing it to completely heal also leads to the 
buildup of more scar tissue which is less flexible and more painful than healthy tissue. Then you 
could even wind up with a bigger problem like bone spurs.

Of course the best form of treatment is to prevent it from happening in the first place. That means 
replace shoes often making sure 
they have good arch support 
and cushion. Avoid walking 
barefoot on hard surfaces and 
stretch often, especially after 
walks or exercising.

The good news is that most 
people recover from plantar 
fasciitis within a few weeks. 
For persistent cases it may 
take longer. But maintaining 
good foot care and proper 
conditioning, through regular 
stretching and wearing good 
shoes, will help prevent it from 
coming back.

LA SALLE COLLEGE PREPARATORY CLAIMS DIVISION 5 BOYS TENNIS TITLE: 

Coach Shares Insights on Team's Success

La Salle College Preparatory's boys' tennis team has emerged victorious, clinching the Division 
5 boys tennis title in a thrilling season finale. Behind this triumph stands not just a group of 
talented athletes, but a coach whose dedication, strategy, and keen understanding of team 
dynamics propelled his players to glory.

Coach Javier Djeu, with 15 years of coaching experience under his belt, led the team to their 
long-awaited victory. Reflecting on the journey, Coach emphasized the importance of building 
a cohesive unit over several seasons. "We've been working towards this goal for the past three 
seasons," he shared, highlighting the continuity and commitment within the team.

A pivotal moment in their success came from finding the perfect doubles partnerships. Coach 
stressed that it's not merely about pairing two skilled players together but rather about finding 
individuals whose playing styles complement each other and who share a strong social-emotional 
connection on the court. "It's more than just slapping two good players together," Coach remarked. 
"It's about finding two players whose chemistry matches up well."

When asked about the criteria for selecting these partnerships, Coach explained that it's often an 
intuitive process honed through years of observation. "I make a living staring at people," he joked, 
underscoring the importance of his experience in reading players' dynamics. Identifying the right 
combinations requires a keen eye for nuances in playing style and interpersonal dynamics.

The Division 5 boys tennis title isn't just a testament to La Salle College Preparatory's athletic 
prowess; it's a testament to the power of teamwork, strategy, and leadership. Under Coach Javier 
Djeu's guidance, the team has not only claimed a championship but has also forged bonds that 
will last a lifetime.

As the celebration ensues and the trophy gleams in the trophy case, one thing is certain: the 
legacy of this victory will endure, inspiring future generations of tennis players at La Salle College 
Preparatory.

ROAD TO THE CHAMPIONSHIP:

 Del Rey League Champions 10-0 record

 Round of 16 Paloma Valley HS 16-2

 Quarterfinals Carpinteria HS 14-4

 Semi-Finals South Hills HS 18-0

 Championship Match Hemet HS 12-6


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.com. 
Visit her Facebook page at: michelesfitness Visit 
her Facebook page at: michelesfitness.


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