How to Deal with Plantar Fasciitis whilst Playing Football

Hi there everyone, this is a blog to let you all know about Plantar Fasciitis, the injury and want you can do if you ever get it whilst playing football.

According to Mayoclinic (2020) Plantar Fasciitis (PLAN-tur fas-e-I-tis) is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).  


What it feels like? Plantar Fasciitis feels like you are unable to place any pressure on your foot in a standing position and if bad enough makes it near impossible to walk due to the part of arch of your foot being inflamed. 

This is how I got it:

I was playing my last NPL football game for Northern Tigers in Sydney, with 10 minutes of the game left to go. I got kicked so incredibly hard in my foot, making it immediately difficult to run. With only 10 minutes to go, I continued to play. In hindsight, I had to do a lot of walking before this incident, I was already wearing down my feet and wearing incorrect footwear, the hit to my foot was enough to trigger a serious bout of Plantar Fasciitis.

The symptoms were: incredibly throbbing pain, the inability to walk or place my foot on hard surfaces. It took me at least 2 months to realise that this injury wasn’t going away and a whole lot of frustration during football season. My team mates were yelling at me, the coaches were frustrated with me, not to mention battling my own inner critics and learning to accept what my body could no longer do. Due to needing to compensate and lean onto one foot. The Plantar Fasciitis transferred to my other foot and I was left with Plantar Fasciitis in both – what a disaster and an injury I never wish onto anyone.

How I spent the 6 weeks off?

I spent 6 weeks off my foot due to Physio advice and my sports scientists. During this time I tried to rest as much as I could. I kept my foot elevated, iced and with constant massage through the muscle and calf.
It took me months (at least 3 months before I realised that the rest was helping). During my time off, I used the exercycle or did circuits until I could feel that my foot was being irritated. If it was irritated, I then took off any load and that was my training for the day. 

In the gym, I was learning to balance again. I remember thinking how incredibly ungrateful we become as people and how it takes such adversity to have to make me grateful for what I have and in this situation learning to stand on my foot again. On one foot, I would stand for 20 seconds, one time a week. One time a week then adjusted into two and so on. 

Balance then turned into straight running for five minutes, the first run was too hard. I ended up hobbling and collapsing onto my bed in frustration. Two days later I would try another five in hope, this time five minutes didn’t hurt…SUCCESS! Five minutes turned into ten…twenty and then two times a week. SUCCESS!

Straight running then turned into running around cones in a square and learning to turn. One, two, three, four…I remember praying that there would be no pain the next day. If the pain was too much, I knew that I did too much. When it wasn’t…success!!

As you can see, in brief form, this is what Plantar Fasciitis is and what it can do to your body. It is so difficult to recover from but you will. If you need any help please contact me on @aimee_the_magician I can give you some advice on getting back onto that pitch.

And what about now? Nearly a year later, I can tell you, that I can run five days a week at least, for as long as I want and as strong as I want with no limitations. When and if I feel a gentle pull under my foot, I monitor this injury and place a ball under my foot and lay off the load. It wasn’t easy and I can proudly say that I learnt how to walk again, turn again and lastly, run again by myself. Jeez, football injuries you know how to test me.

Overall, see you later Plantar, I definitely do not need you again.


Yeah, I feel like Maccas too

Welcome to a blog on some of the annoying things being in lockdown and having your life turned upside down means. Ok, I understand that our problems are little in the grand scheme of things (but they are still problems) no matter how big or small we like to coerce ourselves into thinking or saying during this Level 3 lockdown. Lovely buggers in New Zealand on Level 4. However, I have to admit I have had the most conversations with you lot in a long time thank you.

1. Well, well, well…lovely Maccas, I seeeeee you. Driving past my local Maccas, KFC, Hungry Jacks. You look so appetising. What will it matter when the world is falling to an end? Reality hits in. PROFESSIONAL Footballer, PROFESSIONAL Footballer with now no work still classified as professionals (oh the poor athletes who play for free really :P).

2. Now, let us talk about something incredibly serious. Work, yeah, I am looking for some more work. Thank my lucky stars, I am now a lead on Chinese TV. Who would have known that there were 1000’s of roles for explaining what was in the kitchen. There is some truth to these statements, but you will really see. Man, an education degree, Masters, and a whole load of experience wrapped into a good time, but it doesn’t matter. I do not know about you, but anything that gives me a chance at survival is now an essential be it work. Thank God we still need teachers.

3. How good does an apple taste right now? Like seriously, it took me hours to lug them into the house, let alone put it in the fridge. That fruity goodness is a winner.

4. Does anyone else feel disgusting 24/7? I go for my exercise breaks and then make my way back to my lumbar, that room where all the goodness happens. The job searching, the gymnastics classes on the wall, the good times of being in isolation. Then wake up really thinking “this is such a great time to self-learn” “yipee, thumbs up everyone”, some truth to it but right now I have to say I am really just enjoying that Netflix “Unorthodox” – the one where she runs and lives the good life you know?

5. Let us call this last because I will add some other things when the time comes….LAST

Goodnight world. I see you, literally on all the digital platforms we are now using to track one another.


10 Ways to Deal with the Boring Times Ahead

Stuck in Quarantine? Home detention? Yes, I understand that we are the lucky few to have the option to be safe, more than hundreds of thousands in the world. We are lucky, we can work from home, we have paid holidays, or we just are scrambling to find ways to survive (like me) I may add to make yourself feel better; we have time. And now more than ever we have time alone.

Being a footballer, travelling the world and often being alone. Gives you time to obviously work on yourself and here are 10 ways to unbore boredom during this time.

1. Exercise! Are you shocked that this is my first one? Know more than ever you can see what works for you. My gym @performanceplayground has gone online and I watch the “gymnastics”, “sweat” and classes online and due to all this commotion on playback for the late nights. I get that it is so easy to crack open all that booze and yeah why not? Try gymnastics, try yoga online, just try what you like, you may decide that online is for you.

2. Update your LinkedIn. Yes, what a geek Aimee? Do you even know what LinkedIn is? Well, it is important and in times like these your “brand” and presence in cyberland will keep you floating. What was that job you did last year? Does it matter? Yes, and when you need a CV just take it off there. You have time to make time.

3. Create an Action Plan. I know a lot of people just go from day to day, yeah life is for living but if you are like me. Reflection and action plans are something to get excited about. What do you want in 5 years? Well go get it. Time now to figure out if you are actually doing what is right for you.

4. Reach out – An easy one you would think. Take the time now to see those beautiful faces. Appreciate them. Although, I ring my parents every day. It is not often that I take the time to really see them. I mean see them and breathe and realise that that moment may not last forever. Screenshot it, breathe it, dream it, live it. SKYPE, I use Facebook Messenger, make time to have a reunion, why not.

5, Write, this is my one. All these feelings and with work I didn’t write. I know it was my goal, it makes me happy but I guess I didn’t and I haven’t because I thought there was no need. There is so much to read these days, why would I need to blog? Well, for me, it is something I love to do and now we have time, so whatever, blog it away.

6. Take time to look at jobs that you never knew existed. I know that this may be pointless but seriously, due to this outbreak, what job has even been safe? What jobs have been created? And what will pay the bills? Take it as a time for adventure, trial things and get working.

7. Read. You hate reading. Well read something you like. Reading equals learning. Anything you read will enhance you in someway, let it build perspective, let it make you forget what is happening.

8. SLEEP – thank God for this one.

9. Go online, honestly it is time to go online. Surf whatever you want and do not feel guilty for it. Try dating, try memes, yeah a new Tiktok Revolution, do what you want, this is your time.

10. And 10, last but not least and dragging out a little. Believe, do something that makes you believe, makes you smile. Falling over in a hotel room the other day trying to do an online gymnastics handstand, yeah. Made me believe that everything is going to be ok.

The Darkness inside an Athlete’s Brain

Starting this post I am feeling an uneasy feeling, firstly because I know that getting inside of the brain of a high performance athlete is dangerous; secondly because every person is different, my experiences, my thoughts and my belief system is true to me and is to be taken solely from a personal view and not to be interpreted as the only way that an athlete’s brain works (you are all educated people so you will hopefully get it :P).

If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced.” VINCENT VAN GOGH

Dealing with darkness…what does this mean? In any athlete’s life (any life) you will have to come up against yourself and your brain. Inside your brain will be some interesting things. Inside here will be self doubt, anxiety, procrastination, fear, fear, fear and maybe let us just throw in some crazy mood swings just for fun. You may be on edge, you may be so worked up that you under perform even when you DID EVERYTHING to make sure that you could perform. These experiences will either destroy you or create you but persistence is the key. The brain and psychology is one aspect that I wish athletes studied on par with their degrees to gain their best performance.

So how do we deal with the darkness? Sadly, some athletes and people never do, some people learn to live with it and others learn to conquer it. You have the choice: give up, let it destroy you, or fight, fight through to get to the better days of your athlete life.

“Ride the waves everyone told me, enjoy the journey, they told me, I don’t think they realised how fucking big the waves were going to be” – Aimee Phillips

The next post I am going to document 30 days of me trying to use HEADSPACE (a meditation app). I am a very strong, self aware person but have neglected my meditation practices and I feel that this will add to my game and who I am as a person, most importantly. So the next 30 days I am going to document using the app and if it actually changed anything. See my stories and Facebook updates.

Also a massive thanks to my FACEBOOK community. 1000+ likes a month ago, but most importantly, genuine connections and support from you during the last 5+ years. You have helped provide me with the opportunities I have today. Thank you for never leaving my side.

Do not forget to check out LPSUPPORT, SPORTSARMOUR or SWEDISHPOSTURE off injury prevention equipment.

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Champions League Qualifiers

In an interesting build up, I decided to stay in Wales. Within a week of accepting to stay in Wales for the campaign, I had an offer to go to Spain. It is funny that when it rains it pours and in an opportunity retrospect, you may have little or no opportunities and then many at the same time. Murphy’s Law.

“Being in limbo is one of the most annoying positions to be in, but I guess that is the beauty of an adventure: you never know where it may lead you”.

The draw? Ukraine bound playing against; Malta, Ukraine and the Champions of Romania. Never in my life would I have thought that I would have played in the Champions League, let alone discover and meet people from these beautiful nations. Thank you for your adventures, I had a blast. Thank you for introducing me to Ukrainian Soup, a delicacy from your country, thank you for the free wine and the best coffee in the sun. 4 nations coming together to play the game and for women, a beautiful memory. Hopefully not my last experience in Champions League again but if it is thank you to all the Met girls for making it an enjoyable experience for me and congratulations on your recent campaign finishing second in your group.

There are many segments of my Adventures in Wales, the draw, the games, the celebrations, Luckily, Tom Guntrip (Our Media Guy) based his Masters Thesis on the build-up and experience of competing at a Champions League Qualifiers. See the link below. Thank you so much Tom for sharing this journey and using your skills to add to the game and promote the women’s’ game. ENJOY!