plantar fasciitis

Five Fast Facts Regarding Plantar Fasciitis

If you’ve ever dealt with plantar fasciitis, you know how painful this can be! If you haven’t, consider yourself lucky and find out the five things you must know about plantar fasciitis and information on helping you treat it:

1. What is it?

Plantar fasciitis is thickening of the plantar fascia, a band of tissue running underneath the sole of the foot.

The thickening can be due to recent damage or injury, or can be because of an accumulation of smaller injuries over the years. Plantar fasciitis can be painful if left untreated.

2. What causes it?

It turns out that while plantar fasciitis can have many causes—including age, weight gain, a rapid increase in exercise, or wearing the wrong shoes—71 percent of those who wear high heels experience sole struggles, according to a recent AMPA survey

Calcium deposits in the heel bone, often known as a heel or bone spur, may also be the root cause, as this would lead to more strain on the ligaments that stretch across the underside of the foot.

 3. What are the symptoms?

The symptoms of plantar fasciitis include:

  • Pain in the bottom of your foot, especially at the front or centre of the heel bone
  • Pain that is worse when first rising in the morning (called “first-step pain”), when first standing up after any long period of sitting, or after increased levels of activity especially in non-supportive shoes

4. How do I treat it?

If you experience heel pain for three months or more, and rest and new sneakers don’t do the trick, make an appointment with a podiatrist.

Most often, the doc will fit you with custom orthotics that you can pop into your regular shoes. Severe plantar fasciitis cases may require foot taping, a stint in a soft boot, nonsteroidal medications, or cortizone shots.

5. Can I prevent plantar fasciitis?

While there are no sure ways to prevent plantar fasciitis, these prevention tips may be helpful:

  • Keep your weight under reasonable control.
  • Wear comfortable, supportive shoes.
  • Use care when starting or intensifying exercise programmes.

Image Source: Wikimedia Commons

plant-based diet for the elderly

Benefits of a Plant-Based Diet for the Elderly

As we age, our bodies needs change and demand vital nutrients in order to enable us to continue to feel our best. However, as our levels of activity decrease, so do our caloric needs. For this reason, a balanced, plant-based diet can be ideal for the elderly.

While a plant-based diet is nutritious at all times of life, a vegan diet can be essential in providing the vitamins and minerals that ageing bodies need such as vitamin C, folate, riboflavin, vitamin D, iron, potassium and fibre. Additionally, a well-balanced plant-based diet can prevent obesity and decrease the risk of disease.

What is a Plant-Based Diet?

There’s different levels of following a plant-based diet, and for the elderly, a variety of them could be ideal depending on pre-existing diet and medical conditions.


A flexitarian is a part-time vegetarian. This type of diet incorporates a reduced meat intake. Although animal products aren’t eliminated entirely, this type of diet could be ideal for elderly adults looking to incorporate more fruits and vegetables into their diets without having to give up animals products all at once.

Lacto-Ovo Vegetarian

A lacto-ovo vegetarian is a non-meat eater who still enjoys eggs and all dairy products including cow’s milk, cheese and yoghurt. This diet could be appropriate for someone who is ready to eliminate meat consumption altogether, but still wants to enjoy some animal products – ideal for those with pre-existing conditions that require a high calcium intake.

lacto Vegetarian

A lacto vegetarian diet eliminates meat and eggs, but still allows for the consumption of dairy products such as cow’s milk, cheese and yoghurt.


A plant-based diet consists of abstaining from all animal products or by-products. This includes complete abstinence from meat, eggs and all dairy products. This type of diet is ideal for someone passionate about health and ready to make a serious change to their diet.


Veganism is most often seen as a lifestyle. This not only includes complete abstinence from all animal products and by-products like in a plant-based diet, but vegans often also refrain from using other non-edible animal products such as leather. Veganism is perfect for all animal lovers who are passionate about preventing animal cruelty and defending animal rights.

Whether you’ve been a meat eater all your life and are curious about a plant-based diet, or are a natural flexitarian looking to take the plunge into a healthier diet, Canwick House Residential Care Home is happy to help our clients in their journey towards a healthier, more nutritious lifestyle.