Tag Archives: bones

Mel Collie |Is Plantar Fascia Just a Symptom?

Mel Collie |Is Plantar Fascia Just a Symptom?

Your feet are hurting , maybe your heel is burning and keeps you awake at night, it could possibly be a plantar fascia issue..


You used to rub a tennis ball over the fascia and that did the trick…for a while, but it always came back.


It may be a simple test, but when I assess you for plantar fascia, I will look at your single leg stance.


What happens when you stand on one leg.


What happens to the foot, does it roll in or out, what happens to your toes..do they scrunch up?


Does the same thing happen on the other foot?


Do the muscles in your toes seek stability, they are probably doing that if they scrunch up, grabbing at the floor with the tips?


What happening to your big toe? Does it lift up, lose contact with the floor?


What is happening further up the chain, in the shin, the calf, the thigh, the glutes..the neck and the head.


Very often the foot pain is a symptom, and rather than place a plaster over it, would you like to know why , find the cause, deal with it and then understand the “why”?

Plantar Fascia, Calves, Glutes
Plantar Fascia, Calves, Glutes

Our bodies are so amazing at compensating, that we don’t even realise it. Quite fascinating.


The patterns it has, the patterns that change, through injury or just bad movement habits picked up over the years, the brain will choose the path of least resistance.


Its my work to unravel the pieces and put back the jigsaw, but without guessing or going by the text book. By testing your bodies compensations and finding out its “why”. Because we are all unique.


Single leg stance testing  – its my favourite “go to” test to unravel a puzzle.

You can try it out on yourself, you may find one foot pronates – flattens, you may find the other one supinates, lifts up, the arch increases.

The muscles in the foot start in the lower leg. You may find the outer shin muscles can be quite tender to massage, its a good place to start though, by massaging the tender areas, it will feel like you are pressing on a bruise, for 2 minutes, be gentle though, until you feel the high toned area begin to “give” a little, then increase the pressure a little more.

After 2 minutes, do a glute strength exercise, a standing donkey kick is a good one. Bending the knee, and kicking back to the wall behind, with a flat foot, as though the bottom of the foot is pressing the wall away. 5 reps should do it.

Repeat the whole thing 4 times a day.

However, because this ia a blog post and Ive not assessed your posture, this is a very general “go to” exercise, your glutes may not be the issue, it maybe the neck, the jaw, the lower back..but the glutes are a good place to start, after all, we all sit more than our bodies like us to, and glutes “switch off” when we sit, and other muscles take over and of the job.

We are an amazing piece of kit!

Mel Collie


How strong is your core? Is there something else compensating for your abs? Want to nail those core exercises? Fed up with nagging lower back pain?

Assessments and treatments from Portreath, Cornwall from May6th 2016.


Check the NKT website for a practitioner near you

Mel Collie | MOVE is a 4 letter word

Mel Collie | MOVE is a 4 letter word

The society today has this notion that to relax means being lazy and being unproductive, so you now feel guilty when you say you are relaxing, you feel you have to justify it, apologise for it.

This is absurd.

Relaxation is so important, now more than ever.

Lifestyles now look like this:

Get up
Eat cereal/toast (too busy to cook breakfast)
Organise the kids
Race to work
Try to keep on top of the deadlines
Spend 4 – 8 hours at a computer screen
Drink coffee/tea to stay awake
Eat biscuits as a treat
Eat at the desk (sandwich probably)
Get home to cook dinner
Clear up, wash up.
Get kids to bed.
Sit Down – finally
Watch TV/catch up on Facebook/Read emails/
Drink glass of wine/coffee/tea
Do some ironing
Fall asleep on the sofa
Go to Bed


How do I know this?
I did this for a long time. Up at 6am, home at 9pm. Working, some weeks, 6 days a week.

Why was I still so tired? Why did I have constant illness? Anaemic. Cystitis (almost had an operation…glad I didn’t now!). Ulcerated tonsils. Constant tiredness. Black rings under the eyes. Weak muscles.

What wasn’t in my lifestyle?

1. Love for myself – too busy
2. Nourishment for my skin/bones/muscles/hair/energy levels- didn’t know what to do , how to do it or have the time to implement it.

Those 2 things can cover a multitude of stuff that todays lifestyle convinces us are either too selfish to do or we are too busy to do them.

TV, social media, are now mainstays in the household
I’m not going to preach and tell you not to watch them. (though I did away with my TV for 4 years, because I wasn’t watching it or benefitting from it, and I hated paying that licence fee!)

However. could you, for one week, match the amount you move with the amount you watch the screens in your life, (mobile phone included too!)

“Move” can mean many different things, it can be a swear word, a four letter word to your brain, as when you’ve been told to move in the past, you may have felt pain, so your brain remembered that, and like Google, it stored it, and Googles itself, telling you that when you are told to move again, it will hurt, so you had better not do too much or else..

Sound familiar? However, to move can be a way to relax. To unwind, can mean to switch off from the external stressors we have bombarding us everyday. Something as simple as unplugging from the wi-fi can help a sensitive nervous system recover.

Heres a few helpful ways you can move:

Deep belly breathing (the most repetitive movement you do every day)
Walk in nature(park/beach/woods/garden/hills )
Ankle rotations
Neck movements
Arm movements like drawing big circles with them
Simple vision drills
Simple balance drills
Simple proprioception drills like gently tapping all the joints all over the body to wake up your proprioception.
Throwing and catching a tennis ball
Dance (doesn’t have to be a full on cha cha cha..)
Jiggle your wiggly bits (no ones looking)
Shake your hands as if you are trying to shake water off them
Smile, a lot. It gives your brain good feedback,
Wiggle toes, what your feet feel gives your brain good feedback and helps the core switch on. (better than sit ups…)
Drink water (helps movement in the whole body and recovery)
Eat green veggies(helps muscles recover)
Take off the shoes and walk on bumpy ground like the sand on the beach, earthy ground in a woodland or grass in the park. (gives the brain good feedback)
Paint a picture
Draw a picture
Read a book
Write a poem
Help someone out who needs some advice or just a chat
Take up a hobby you’ve been meaning to do for a while
MOVE can be so many things.
Have I missed anything from the list? Sure, I could add loads more. The beauty of it is, theres no rules as to what you should or shouldn’t be doing.
What you do is learn to listen to your bodies reactions. Its messages.
When you hear it, the you that can choose, chooses to move. The you that cant choose , which is your survival voice, the voice that tells you to watch out, danger, sends you pain, will quotient and realise that its not so bad after all.

When you pick up a knife to cut an apple, you know its not going to kill you.
When you move, its not going to kill you either.

An old pattern and belief system in your brain is being held there, for whatever reason, your brain is only interested in your survival. It doesn’t care that you have things to do, it only cares about survival.

Being safe means it will tell you that sitting and watching TV is what you should be doing, the alternative means a life of pain.

However, a life of sitting is also a life of pain, but the brain sees it as safer, so thats what it chooses.

So, choose a task you would like to do, just one, choosing too many can lead to overwhelm, which can lead to procrastination, which means the days ahead stay the same and nothing changes. Confusion leads to giving up.

1. Get clear on what you want
2. Be aware of your current situation-be clear about it.
3. What do you NOT like about it
4. What happens if nothing changes with the current situation?

Need some assistance? Come to a weekly session with me, in Llanberis, Monday 10am or Wednesday 6pm.

Click this link for the classes or message me and pay on the day:

Don’t live in North Wales? Skype/Facetime sessions coming soon.

Worskshop dates being released soon too.
Mel Collie