Category Archives: SMASH

fix your plantar fasciitis

I wonder now, why I didn’t wonder then  why I  ever thought I could simply lock my feet up in shoes all day, ignore them and assume they would continue to take whatever abuse I threw at them:

Get your feet the right information

The day I got plantar fasciitis was awful, I stood by my bed, foot held in the air like a begging cat and tried to work out how to get to the loo. Hopping, for me certainly, had always been easy, but today the mere thought of accidentally putting that foot down on the floor made me almost throw up in my mouth.

 Obviously I had to cancel my morning. I said sorry to my 3 morning clients (bye bye money)and put a warning out that I probably wasn’t going to get to teach my classes in the evening.

Thankfully by the end of the morning I was more mobile, but still putting pressure on that foot felt like a super unwise thing to do. But as it always does, Plantar fasciitis gets easier as the day goes on

I think I made it to those classes and got so carried away that I demonstrated some double unders ( that’s where you skip and the rope passes under you twice). When I landed I didn’t collapse with agony ( you can thank 15 years of martial arts, boxing and security work for the ability not to cry like a child in public) but someone watching me said, I literally turned green with the agony.

there are many stretches, not all of them work

Of Course, things went from bad to worse, but I did discover that “simply hoping isn’t a method” I discovered, however, that, having a disability, albeit a temporary one,  really sucks.  If like me you are active, plantar fasciitis makes most days awful. One day I recall,   had to pick up a box from one venue and walk it around the corner. A 5-minute job: 45 minutes later. I just about made it. 

My efficiency and vitality started draining away. I certainly wasn’t running or training

Then came the cascade of doctors, therapists, Dr google, and well-meaning people all with great advice. Stretch it. Do this exercise. The only thing they did seem to agree on and this was backed up by the BMJ.  Was that I was in for 6 weeks to 2 years of pain.

I  got lucky: just 14 months

Thankfully I didn’t fall for surgery or injections or shock treatment or blood transfusion

But I randomly tried things for a day: a bit of stretching. Maybe 2 days in a row I’d bother to stretch my calf. I did the required 10 to 15 seconds. I was a fitness instructor so I knew what to do(or so I thought).

Strengthening my foot was important so I’d dead lift some more. 

you have to do the right sort of strengthening

So I really started researching.  I noticed that everyone had their pet dogma or their one-hit solution. It was always “ all you have to do is stretch it” “all you have to do is ice it”, “all you have to do is a therapy drill”. 

It became obvious, as it will to you, that most solutions are combinations. Often you need to do a multiplicity of things. Today the word “multidisciplinary” is commonplace in a successful business. Often you don’t hear it in physical therapy. 

If you get to see a state funded physio, chances are you end up with a scrap of photocopied paper with a few random exercises in it.

So on my course I’m going to show you how to combine the proven  protocols to produce accelerated healing results.

Im going to blow away a lot of silly myths and rumours about stretching, and I’m going to show you how to do it properly to solve plantar fasciitis. I’m then going to help you break up the specific knots and  trigger points in your muscles that are causing and keeping you in pain. Then you’ll be doing some M.E.Ts, the ones that will help you re-educate your muscles, finally you’ll be  learning and doing an effective specific strength regime.

This unique combination works.

I unoriginally call it the SSES system ( stretch it, smash it, educate it, strengthen it)  as you need to do all 4 as part of your regime. If you simply stretch it, the trigger points get you, and a lack of strength drags you back into pain. Strength on its own, without educating your muscles and restoring an effective range of motion,  is also a low return strategy.


In this course,

I’ll teach you these skills with a  mixture of video, photos, and written teaching resources to help you learn. For the first 100 people you’ll get my email address so any issues I’ll be there to help you. However, I’ll soon set up a free but private Facebook group to support you that way.



5 solutions to gaining control of your back pain

AsI discuss here, it’s possible to allow back pain to swamp you. Here are the 5 things that successful back pain managers do.

They carefully return to  exercise.


People who exercise (effectively) are simply  better at managing pain. Ideally you build in things that you like to do, but nothing takes away from the fact that motion is lotion. Your recovery and escape starts and ends with physical activity.

It’s almost a  simple as that. You need to know how to have an effective activity regime that builds in  effective stretching, “smashing”,  education ( careful attention to movement performance) and then Strengthening (SSES for short).

That said, even getting those early short distance walks, sometimes with a helper,  can really make your recovery. Sometimes a bit of gardening can get you moving

Goal setting to avoid the Over activity rest trap.


As discussed here, sometimes you cram lots of work in when you are pain free: you do too much and collapse: each cycle, you get worse. If you can substitute  “going mad”  with modest goal setting, with sensible steps, long term you’ll really improve and conquer pain

They seek out new fun things


If you become bored you will make things awful. If you lock yourself away with your pain it will escalate out of control. Find and remember those enjoyable things: look at new hobbies, learn a language, dance , garden have some fun!

Learn some stress busters


Learn how to relax. As much as it sounds like tree hugging hippy nonsense, some breathing and relaxation exercises, getting outside to suck up some vitamin D, and Earthing yourself can really help.


Accept you need to help yourself


The faster you can stop obsessing about miracle cures, getting more pain killers, hanging on for that new clinical trial, the faster you will practically take the steps you need to recover:

why not join the backaholic mailing list

The big warning.
Some back pain is really serious: check your RED FLAGS by clicking here 

The top 5 things that keep you in pain

Once you have tweaked your back a few times, you stand a good chance of dragging yourself down into a pain cycle. Here are the 5 things people who suffer from pain do.


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If you become sedentary it will start a cascade of bad stuff: your sleep will suffer, you’ll weaken your muscles meaning you’ll slide towards a boring disabled lifestyle, with a loss of control over your daily life. The more you sit and do nothing, the more you focus on your pain. The worse it becomes


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taking advantage of any easing of pain to work yourself to exhaustion, or into pain. This means you need to collapse until you recover. When you have recovered a bit, you slog through loads of work until you are exhausted or in pain. This leads to worse pain and declining physical fitness


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once you have taken time off work, and given up your hobbies, you get bored. Your pain will expand to fill the day


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Stress. is the ultimate multi-tasking sensation: it can make you avoid activity, avoid friends , edge out loved ones: it can make you feel helpless and hopeless. It can lay the foundations for arguments and anger, and given time will deliver you mental health issue such as anxiety and depression


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Rather than simply doing the basic combination of stretches, smashes, movement education and strengthening that I can show you, You start obsessing about a “cure”. You chase your doctor for a magical MRI or a spinal fusion , even if you know that only 1 out of 250 MRI’s show anything remotely useful, and normally leads to a recommendation to stretch and build your core.

To be kept up to date with back pain fixes do join the mailing list

The big warning.
Some back pain is really serious: check your RED FLAGS by clicking here