The Ten Best Running Shoes for Support: Alleviating Achilles Tendonitis and Plantar Fasciitis

Running is a fantastic way to stay fit and enjoy the great outdoors, but without the right shoes, it can lead to painful conditions such as Achilles tendonitis and plantar fasciitis. Choosing the right pair of running shoes can make all the difference in preventing and managing these conditions. Here are the ten best running shoes that provide excellent support, helping to keep you pain-free and on the move.

Running in Kamloops, BC

Kamloops, BC, offers a diverse range of running trails and scenic routes that cater to all levels of runners. From the challenging terrain of Kenna Cartwright Park to the serene riverside paths along the Thompson River, Kamloops's natural beauty makes it an ideal location for running enthusiasts. However, the varied terrain can also increase the risk of running-related injuries such as Achilles tendonitis and plantar fasciitis. This makes selecting the right running shoes even more crucial for maintaining a healthy and enjoyable running routine in this beautiful region.

Understanding Achilles Tendonitis

Achilles tendonitis is a common injury when the tendon connecting the calf muscles to the heel bone becomes inflamed. This condition often results from overuse, improper footwear, or a sudden increase in physical activity. Runners with Achilles tendonitis need shoes that offer good heel support and cushioning to reduce strain on the tendon.

Top 5 Running Shoes for Achilles Tendonitis

1. Asics Gel-Nimbus 25

   • Key Features: Excellent heel cushioning, gel technology, and a supportive midsole.

   • Why It’s Great: The Gel-Nimbus 25 provides superior shock absorption and stability, crucial for alleviating the strain on the Achilles tendon.

2. Brooks Ghost 15

   • Key Features: Soft cushioning, balanced support, and a comfortable fit.

   • Why It’s Great: The Ghost 15’s smooth ride and ample cushioning make it ideal for runners with Achilles tendonitis.

3. Saucony Triumph 20

   • Key Features: Plush cushioning, FORMFIT technology, and durable outsole.

   • Why It’s Great: The Triumph 20 offers a supportive yet cushioned ride, helping to reduce pressure on the Achilles tendon.

4. Hoka One One Bondi 8

   • Key Features: Maximum cushioning, meta-rocker technology, and broad base.

   • Why It’s Great: The Bondi 8’s thick cushioning and stable design help to absorb impact and reduce stress on the Achilles tendon.

5. New Balance 1080v12

   • Key Features: Fresh Foam cushioning, stretchy knit upper, and heel support.

   • Why It’s Great: The 1080v12 combines a soft, cushioned feel with excellent heel support, making it a top choice for those with Achilles tendonitis.

Understanding Plantar Fasciitis

Plantar fasciitis is a painful condition caused by inflammation of the plantar fascia, the thick band of tissue that runs along the bottom of the foot. It often results in sharp heel pain, especially during the first steps in the morning. Runners with plantar fasciitis need shoes with excellent arch support, cushioning, and a good fit to alleviate pressure on the plantar fascia.

Top 5 Running Shoes for Plantar Fasciitis

1. Brooks Adrenaline GTS 22

   • Key Features: GuideRails support system, cushioning, and stability.

   • Why It’s Great: The Adrenaline GTS 22 provides excellent arch support and stability, reducing strain on the plantar fascia.

2. Asics Gel-Kayano 29

   • Key Features: Dynamic DuoMax support, gel cushioning, and flexible upper.

   • Why It’s Great: The Gel-Kayano 29 offers a supportive and cushioned ride, ideal for managing plantar fasciitis.

3. New Balance 990v6

   • Key Features: ENCAP midsole, supportive design, and durable construction.

   • Why It’s Great: The 990v6 combines stability and cushioning, offering excellent support for plantar fasciitis sufferers.

4. Hoka One One Clifton 9

   • Key Features: Lightweight cushioning, meta-rocker technology, and supportive fit.

   • Why It’s Great: The Clifton 9 provides a cushioned and supportive ride, reducing the impact on the plantar fascia.

5. Saucony Guide 16

   • Key Features: PWRRUN cushioning, medial post support, and structured fit.

   • Why It’s Great: The Guide 16’s combination of cushioning and support helps to alleviate foot pain caused by plantar fasciitis.

Final Thoughts from Well+Able Integrated Health

Choosing the right running shoes is essential for preventing and managing conditions like Achilles tendonitis and plantar fasciitis. At Well+Able Integrated Health, we understand the importance of proper footwear in maintaining a healthy and active lifestyle. Our team of Registered Massage Therapists (RMTs) have a particular focus on treating sports injuries and helping individuals with chronic, complex, or ongoing pain complaints. Investing in shoes that offer the proper support, cushioning, and fit can significantly impact your running experience. Remember to replace your running shoes regularly, as worn-out shoes can contribute to injuries. Happy running in Kamloops!

Listen to past interview podcasts of Michael and Marcy Reoch

21st Century Pain Solutions

”Massage Therapy as a treatment for Chronic Pain” with Michael Reoch, RMT

2020-11-22

"If (the patient) has persistent pain .... complex, I would work on creating a window of decreased pain where we can introduce some more movements/exercises and set some lifestyle goals. One of my main goals is to navigate the patient to a place where they can self manage." Want to know more how Michael treats his patients? Listen to this episode.

Massage Therapy Now Episode 17 - DermoNeuroModulation with Mike Reoch

2020-01-21

If you've not much idea what DermoNeuroModulation is as a model within which to approach Manual Therapy, in this podcast Mike and I break down the DNM model. Along the way, we explore a few other ideas that have influenced his own learning as a Registered Massage Therapist and how he uses these to put together the various seminars he teaches.

Massage Therapy Now Episode 6 - Marcy and Mike Reoch

2018-11-05

Marcy and Mike Reoch run their own Registered Massage Therapy Clinic in Ladner, BC.  In this episode, we talk about the benefits and challenges of being a couple running a business together, how family values influence their business

People Pain & Practice 24 Jun 2019

#5 - Mike Reoch - Dealing With Burnout, Foundational Knowledge and Neurocentric Massage Therapy

Play • 43 min

This conversation with Mike Reoch was an absolute pleasure. It was a breeze chatting with him and we could've gone on for hours. We talked about handling mental burnout in the profession, making sure you have your physiology down and approaching Massage Therapy from a neurocentric lens. There are plenty of gems to take away from this episode and I hope you all learn as much as I did! 

Michael Reoch's course schedule for 2022

Hopefully, this year, travel will open up. Below is the current schedule of continuing education courses offered by Michael Reoch. Please follow the links below for more information.

DNM in the Birmingham UK March 12-14 2022

Movement Therapy

book here

DNM in Devon, UK March at Barefoot Physio 19-21 2022

Barefoot Physio

book here

DNM with Michael Reoch, RMT
Hosted by the MTAS

DNM in South Surrey, May 28, 29 2022

COVID-19 CLOSURES

To our patient community, 

We would like to thank you for choosing Marcy and Mike at Well+Able as your RMTs and we remain committed to ensuring that we continue to keep all of you front of mind in our decisions. Because of the unprecedented and unforeseeable COVID-19 global pandemic that is putting you, your loved ones, and our own health at risk, we are unable to provide our role in your care and maintain social distance. It is for this reason that we have no choice but to close our clinic effective at 9 pm Thursday, March 19 until we are legislated to go back to work. We do not take this situation lightly as we understand the impact that this can have on your healthcare. Please email us directly at michael@wellandable.ca or marcy.reoch@gmail.com if you have any comments or questions about future appointments. 

If you would like to help support us through this difficult time please click HERE or on the gift certificate banner and buy an RMT treatment for yourself or your loved one.

Thank you for your understanding as we come together as a  community to fight this virus pandemic.

Yours in health,

Marcy Reoch, RMT and Mike Reoch, RMT at Well+Able

Price Changes for 2019

Please be aware that the prices for RMT services starting January 15, 2019 will be changed to reflect our increased expenses and comply with our RMT fee schedule. Thank you for your understanding.

‣ 20 minutes massage Therapy $45.00 ‣ 30 minutes Massage Therapy $70.00 ‣ 45 minutes Massage Therapy $100.00 ‣ 60 minutes Massage Therapy $120.00 ‣ 90 minutes Massage Therapy $190.00 ‣ 120 minutes Massage Therapy $190.00

What to expect with your first Massage Therapy visit

A short video by the RMTBC on what to expect from a Massage Therapy visit with an RMT

What to expect from your RMT during your Massage Therapy visit

What is the single best thing we can do for our health?

walking has huge benefits for health. If you can manage to walk for 30 minutes a day not only will your chances of a longer and healthier life improve but you will also have less neck, shoulder and back pain. 

Please watch this short video by Dr. Mike Evans explaining how simply going for a walk is one of the best things you can do your your health

Are Tension-Type Headaches Treated by Massage Therapists?

Tension-Type Headaches: what can you expect?

 

According to the International Association of the Study of Pain (IASP), Tension type headaches (TTH) are:

“headache attacks with mild to moderate pain intensity and is often described as having a pressing or tightening (non-pulsating) quality that is not aggravated by routine physical activity, such as walking or climbing stairs. The pain lasts for at least several hours to days and is predominantly felt bilaterally.”

 TTH originates from a combination of tissue sensitivities in the head and neck as well as how the nervous system interprets the signals from those tissues.  Development from episodic to chronic TTH is thought to be accompanied by increasing Central Nervous System sensitivity to the tissue signals like a car alarm that is triggered by a loud truck. Diagnosis of TTH is based on a “featureless” headache and normally results in a neurological examination. Most commonly found are tender spots around the head and neck. Additional diagnostic workup by your doctor is important if you have additional symptoms other than headache.  Chronic TTH is often associated with medication overuse.

Tension-type headache is the most common form of headache. It can be categorized into three subtypes according to the International Classification of Headache Disorders based on headache frequency:

(1) infrequent episodic TTH (<12 headache days/year), (2) frequent episodic TTH (12-180 days/year), and (3) chronic TTH (>180 days/year)

(2) frequent episodic TTH (12-180 days/year)

(3) chronic TTH (>180 days/year).

 Stress seems to play a big role in Tension Headaches. Managing that stress can be beneficial in reducing frequency and duration of these headaches.

According to the International Association of the Study ofPain:

 The lifetime prevalence of episodic TTH is almost 80%, and that of chronic TTH is 3%. Women are slightly more affected than men. The age of onset peaks between 35 and 40 years, and prevalence declines with age in both sexes

o   Headaches are the most prevalent neurological disorders and among the most frequent symptoms seen in general practice.

o   50% of the general population have headaches during any given year, and more than 90% report a lifetime history of headache.

o   The average lifetime prevalence of migraine is 18%, and the estimated average prevalence in the past year is 13%.

o    The prevalence of migraine in children and adolescents is 7.7%.

o   Tension-type headache is more common than migraine, with a lifetime prevalence of about 52%. However, only frequent or chronic tension-type headaches are disabling.

o   3% of the general population have chronic headache, i.e., a headache ≥15 days per month. They are the most severely disabled.

Clinically, this is the most easily and effective type of headache for an RMT to treat. In our experience, after an initial assessment and treatment, future treatments usually should be around 30 minutes 1-3x a week with a follow up in 1-2 weeks depending on severity and chronicity. After your first visit the normal course is of at least a 50-80% resolution of head pain around 30 minutes after the massage treatment. This relief should last from 3 days to 2 weeks and will increase with future treatment.

Make sure to ask for some home care such as exercises and or movements which will depend on the tissues and structures that are sensitized then work together with your Massage Therapist to create a plan of action that is effective and obtainable.

Our Aging Population: Mobility, Wellness and Independence

What a Great Weekend!

We are always looking at increasing our skills and knowledge to better serve our patients. On May 5th, Marcy and Mike attended the sold-out RMTBC symposium: Our Aging Population: Mobility, Wellness and Independence. 

Registration at the beautiful Anvil Centre in New West

After a rousing First Nations welcome by Coastal Wolfpack, Isobel Mackenzie, B.C. Seniors Advocate started off the day with a fascinating, in depth look at the demographics and conditions of todays' seniors population. Her talk was a great start to the days theme that Massage Therapy can play a key role in keeping mobility and wellness in seniors thus helping you keep your independence as you age. 

The first keynote address was Dr. Lorimer Moseley, one of the most respected pain researchers in the study of pain. Dr. Moseley is a fantastic presenter. He has been a strong promoter in giving people with persistent pain more tools to manage their pain.  

 The second Keynote was with Dr. Karim Khan who is a MD at UBC as well as the editor of the British Journal of Sports Medicine. He gave a great talk on how diet and exercise is very strong medicine in preventing illness. The day ended with an esteemed panel of Andrew Nemeth, Yvonne Poulin and Dr. John Sloan who provided tremendous information on their work with seniors.

simple lifestyle modulators: diet, exercise, avoidance of smoking and excess alcohol, together with moderate physical activity reduce colorectal cancer by 50%

- Karim Kahn

From left: Gordon MacDonald, Peter Behr RMT, Yvonne Poulin RMT, Dr. John Sloan,
Andrew Nemeth RMT.

Mike catching up with colleagues

We had a fun and informative Saturday! Thanks to the RMTBC who always put on a world class symposium every year. Also, I would like to thank them for some of the photos and content of this post. 

Donations to Canada Red Cross

Help those people affected by the recent Fires in BC

Friday, July 28, 2017 all Massage Therapy treatments will be by donation only. All proceeds collected will be donated to the Red Cross Canada for the BC fire appeal.

Also for the rest of July, all evacuees and First Responders affected by the fires can ask for treatment without charge. 
Just our way of helping out those in need.

Holidays Can Be A Pain in the Neck

By: Dr. Sereena Uppal

Holidays can be a pain in the neck if you relax too much.  BC’s Chiropractic Doctors offer a few suggestions for holidays.”  It is common for many people to visit their chiropractor and massage therapists following the holidays with physical complaints that are related to doing too little or too much over the holidays. 

According to the BC Chiropractic Association, here are some back health tips on holiday to make your time off more enjoyable and pain free:

• If you have to drive more than two hours to visit friends and relatives, take a break; get out of your vehicle and stretch. This temporarily restores normal posture, which will help prevent a recurrence of neck or low back conditions.
• When loading your vehicle for the trip, organize your luggage and packages into smaller loads, as opposed to one large suitcase, cardboard box or carrying case.
• Wear your seatbelt. Adjust vehicle headrests so that they are no more than two inches behind the centre of the back of the head. Many of the estimated 20 million car accident victims suffering whiplash injuries in North America could have prevented much of the injury had their vehicle seat headrests been adjusted properly.
• It’s OK to be a couch potato this weekend, but don’t slouch on the sofa and don’t fall asleep on the recliner, as two or three vertebrae in the spine can assume a sharp angle. When you sit up, the normal movement isn’t restored. “We often see people walking into our offices with their heads sideways, because by slouching, the position of the joints irritates the nerves and blood vessels, causing muscle spasm,” says Dr. Nixdorf.
• Avoid bending directly over the oven door to lift out the turkey. Crouch down, pull out the oven shelf, and use your legs for better balance. Avoid putting all the leverage on the lower spine. This helps reduce the sharp leverage on the lower spine.

Shanghai Cold Noodle Salad

Courtesy of: 
Tara Binder from WHAT the HECK do I Eat NOW?

Ingredients:
1 lb thick Chinese wheat noodles (or Japanese style Udon)
1/4 cup ketchup
3 1/2 tbsp sesame oil
3 1/2 tbsp soy sauce
2 tbsp brown sugar
2 tsp salt
1 1/2 tsp lime juice
1/4 cup chopped green onion
2 carrots peeled and shredded
1 small zucchini cut into matchsticks
1 red pepper cut into matchsticks
1 tbsp toasted sesame seeds
1 tsp crushed red pepper flakes

Instructions:

Boil the noodles as per package direction.
When done, immediately drain and rinse well with cold water to chill. 
In a large bowl, whisk together ketchup, sesame oil, soy sauce, brown sugar, salt, and lime juice until the brown sugar has dissolved. 
Add green onion, carrot, red pepper, zucchini, sesame seeds and red pepper flakes and stir well to coat. 
Add noodles and toss gently.
Chill at least 2 hours before serving. 

To check out more recipes from WHAT the HECK do I eat NOW, click her website: www.whattheheckdoieatnow.com

Trouble in the Garden

By: Marcy Wright Reoch, BSc, RMT

Have you been out in the garden as much as I have? I am loving the sunshine and getting my vegetable raised beds along with my flower beds back into summer shape. I love this time a year it's so exciting but each night as the sun is setting I find myself hobbling into the house.
If you are like me, I tend to over do it a little because I want to get as much done because we never know when the next nice day might be. I forget that shoveling dirt, lifting heavy planters, bending over to pull weeds and lugging heavy yard waste to the curb can be very taxing on the body. So it is no wonder that my low back is killing me by the end of the day.
Things to try and remember while out digging around:
Make sure you are lifting with your legs and engaging through your abdominial muscles when you pick up those dirt and plant filled clay pots. This will help support and protect your low back from injury.
Instead of bending at the hips to pull weeds, try and get down on your knees closer to the dirt. (If kneeling hurts, you can buy a foam pad to kneel on or a little stool to sit on).
If you are dragging heavy bags full of sod, grass clippings, etc., try and make sure you are walking backwards and not twisting through your trunk which will put alot of stress through your low back. Also, just as you do for lifting, make sure you are using your legs and engaging through your core muscles.
If you are still hobbling in the house after trying out these suggestions, try jumping in a nice hot shower and having the hot water run over your low back for a few minutes or getting in the bath. The hot water will help sooth any cranky muscles as well as help prevent as much soreness the following day. After the shower/bath try these couple exercises:
Cat and Cow (Yoga pose) - Do 5 of each slowly focusing on moving your spine.
Hip Flexor stretch - Hold for 60 - 90 seconds on each side.