I am sure that many of you have heard the term “Plantar Fasciitis”, but don’t really know what it is. If you are familiar with the term, then either you have had it or known someone who has.  A little over a year ago, I was diagnosed with it by our local Dr. Shroeder, in Wenatchee.  I had gotten a little over zealous and decided that doing plyos in my awesome 5 fingered shoes were ok. Boy was I mistaken!  I learned a lot from visiting him and thought I would share some of the information that he gave, along with stretches that might help ease the pain..yes there is that nasty word..pain!

The pain is caused when the plantar fascia tendon is stretched too far and causes small tears and inflammation to the area of the heel. Symptoms are extreme pain as soon as you get out of bed in the morning and try to stand or take a step. Stretching and strengthening exercises can help the ligament become more flexible and can strengthen muscles that support the arch, in turn reducing stress on the ligament.   

Here are some stretches and exercises that might help some!

My favorite: Take a frozen bottle or tennis ball (Yes, wet it down and freeze it! Trust me, it feels soo good!) place it under the arch of the foot and roll gently back towards the heel and forward to the arch of the foot!

Second: Use a belt, band, or towel and place it on the ball of the foot and gently pull the foot back towards your nose.

Third: Massage the area using slight pressure run your thumbs from the heel all the way up the center of the foot, applying as much pressure as necessary to help loosen the fascia and muscles in the foot.

Remember, the feet are your foundation.  Take care of those peds! Stretch, flex, and massage often to help prevent injury!  If you have any questions, please feel free to ask any of our amazing Personal Trainers here at Gold’s Gym and we will be more than happy to help you!

Have an amazing summer, pamper those feet!!

Trish Wulfman, Certified Pilates Mat/Reformer & Group Exercise Instructor

Filling

• 2 T. butter
• 5 medium apples peeled and slice 1/4" thick
• 1/2 T. lemon juice
• 1/4 c. maple syrup
• 1 tsp. cinnamon
• 1/4 tsp. nutmeg

Crust

• 3 c. blanched almond flour
• 1 c. arrowroot flour + extra for dusting
• 1 tsp. salt
• 1 tsp. baking soda
• 1/4 c. maple sugar or maple syrup
• 1 T. vanilla
• 1/2 c. palm shortening or coconut oil melted
• 2 eggs whisked
• 1 egg white for brushing on the crust before baking

To make filling melt butter in large soup pot over medium heat. Add apples and stir to coat with butter, add lemon juice, maple syrup,  cinnamon and nutmeg and continue to cook stirring as needed until apples start to cook down slightly and soften. Transfer the filling to cool in another container. Once cooled refrigerate until use.

Preheat oven to 325 degrees

In a medium bowl combine arrowroot flour, almond flour, salt, baking soda and maple sugar. Once combined add the vanilla and palm shortening, then add the whisked eggs and stir. Make a ball out of the dough and dust with additional arrowroot flour. Lay out parchment paper dusted with arrowroot flour. Place dough on paper then put another piece on top and roll out to 1/4" thickness. Place a pie plate on top of the crust and gently trim excess dough around plate and reserve for the lattice top. Gently flip the dough and plate upright. If necessary use extra dough to fix any mishaps. Bake the crust for 15 min. While crust is baking roll out the remaining dough the same way as before and cut into 3/4" strips to use as the lattice top.

Remove the crust from oven and fill it with the apple filling. Place lattice on top, brush with egg white and bake 15-20 min. or until golden brown.

Dana Lowe, ACE Certified Personal Trainer