Plantar Fasciitis in Sports – From Pain to Performance

Heel pain isn’t just an inconvenience; it can quietly derail performance. In this episode, we unpack plantar fasciitis in sport, moving beyond the label to understand the real drivers behind the pain. From biomechanics and training errors to footwear and recovery, we connect the dots between load, movement, and injury. Most importantly, we explore practical strategies to help athletes move from pain back to peak performance.

Transcript

SPEAKER_00 0:02

Every day you face a choice to stay where you are or to step boldly into the stronger, healthier, and more resilient version of yourself. Welcome to Move and Thrive, the podcast for active people who want to move better, train smarter, and stay healthy for life without burnout and without avoidable injuries. I am Dr. Siabo Magunene, your sports physiotherapist, coach, and partner on this journey towards a thriving and high-performing life. So I invite you to move, to grow and thrive. Welcome back, friends, to move and thrive. Thank you for tuning in. Hi Neville, are you good? I'm good, thanks. How are you, Dr.

SPEAKER_01 0:48

Nene?

SPEAKER_00 0:48

I'm alright, I'm alright. Thanks for joining me again today. Um, how are things uh going with Jim and your studies?

SPEAKER_01 0:57

Thank you. Um, things are going really well. I'm glad to be back on another episode. Specifically with um running in the gym, things are also going well. I've been treating an injury actually. Um I did have a bit of a knee injury, so I was off for a bit. But recently I ran my first 10k in a long time, so I'm quite happy about that. That's good. So you're treating injuries yourself? Yes, I am. Not just not only speaking about them. But speaking of um running, um, I saw your marathon in Pinoni. That was so impressive.

SPEAKER_00 1:25

Oh, the ultra marathon. Ultra marathon. How was that? It was good. Uh running an ultra is always challenging, but um, I enjoyed this one. I think the compliance to training and also proper fueling uh strategies I used, positive mindset really helped me a lot. And I think yeah, I did well. My times were good. I'm happy. I did about four hours, eight seconds.

SPEAKER_01 1:51

What is the average pace? Yeah, so it was quite case.

SPEAKER_00 1:54

Not so much, it's ten, it's five, five ten. Five ten is crazy.

SPEAKER_01 1:59

Yeah, five ten is crazy. Yeah, I mean it to teach us more on like how to run these marathons because a lot of us are still working, even I haven't read my first marathon.

SPEAKER_00 2:07

My friend, it's just commitment, complying with your program, and yeah, follow all the principles of endurance uh uh training.

SPEAKER_01 2:18

Amazing.

SPEAKER_00 2:19

Yeah, but it's um it's it was just more of a training for me because the whole the goal is comrades in June I'm doing the ultra, super ultra marathon in Japan.

SPEAKER_01 2:30

This is just training for you, yeah. It's part of it.

SPEAKER_00 2:33

I must feature an ultra as part of my training.

SPEAKER_01 2:36

So I'm I'm still running 10Ks here, but I'm glad to see that you know you apply the things we speak about, which does mean that you know a lot of the things we speak about are quite valid in the context of sports. Yeah, um, we can get into today's episode.

SPEAKER_00 2:50

Last week we promised our listeners we're gonna touch on plantar fasciitis. Is that still the case today?

SPEAKER_01 2:56

Yes, yes. Um, as delivered, we're gonna deliver as promised. We're speaking on plantar fasciis today. Have you experienced plantar fasciitis, by the way? I've experienced stiffness like on the underside of my foot. Okay. I wouldn't say plantar fasciitis, though. Yeah, stiffness, um, mainly after I play indoor soccer. It happens a lot after I play soccer. Okay. Specifically.

SPEAKER_00 3:19

Yeah, no, for me it has happened twice or three times. Uh, but I found a way to deal with it. So today we're going to talk to all the athletes. So if you are listening, I hope you will learn a lot in this episode. We're gonna look at what plantar fasciitis is, how it impacts you as an athlete, and what works in terms of treatment and prevention. So today's discussion is for both athletes and also clinicians as well, those who are involved in managing injuries. So we are going to talk about this because it's something that I think some of us as athletes we don't take it seriously. It has a potential to affect your performance and it's got a potential to also even impact your career as an as an athlete. So if it's not managed properly, then you will you will you will struggle. I must say as a clinician, it's something very challenging to manage. And the reason, the big reason is because of the complexity of the foot itself. If you look at the foot, it's got different structures there. Um so if we break it down simply, basically the foot, if you wanna have an idea of how the foot is structured, it's got three main regions. You have your rear foot, which includes the calcaneous and telus bones, and then you have your midfoot, which is made up of various bones, which small bones, cuboid, uh navicular bones, etc. And then we have the third region, which is the forefoot, which includes the metatarsals and phalanges.

SPEAKER_01 5:00

You did so you mentioned that the foot does have a lot of anatomical structures. Yes. But I think one we're gonna mention a lot today is the carcaneous bone. And I think to put it simply, I'd like to mention that it's what we commonly call the heel bone. Oh, yes, yes.

SPEAKER_00 5:14

You you you're definitely right. So, on top of all of that, the the the bones, the the different regions, you've got all the soft tissued structures, like your plantar fascia, that's what we're gonna talk about. That thick that that fascia underneath the foot. That work across all these regions, which is why this is complicated, because you may feel pain around around your your heel, but find that the whole fascia uh is affected, or the issue is actually where it it originates. Maybe sometimes the issue is around the midfoot, sometimes all the way to the forefoot. Okay, so we're going to unpack plantar fasciis because it's definitely the involvement of the fascia underneath the foot.

SPEAKER_01 6:04

No problem. So let's start with the basics. Yeah, what exactly is plantar fasciitis? Specifically or rather especially in the in the context of sports and athletes.

SPEAKER_00 6:15

Okay, so planta fasciitis, let's make it simple for the listeners. Um, more accurately, we talk of plantar fasciopathy. I would like to say that's the most accurate term, plantar fasciopathy. It's one of the most common causes of rear foot pain. Right. So our focus is around rear foot region. It's often confused with sometimes heel spare. Many people will confuse it with heel spare. There's a difference between the two, right? I will just maybe first define what plantar fasciis and then show you what heel spare is about, right? So plantar fasciis is a soft tissue condition or overuse injury involving overload and degeneration of the plantar fascia. That fascia underneath your foot. Usually it presents as pain underneath the heel, right? Right where the fascia attaches to the calcaneous bone, right? So that's more on the rear foot. So that's relating to overload and degeneration of the fascia. And overuse. And overuse. Yes. But heel spare on the other side, on the other hand, it's the bony growth on the heel bone. So sometimes that bone over because of tension, because of overuse, there's there's this bony growth that happens there. Sometimes there are symptoms. People may experience pain because of that. But that's a different problem. And most of the time that problem is solved by surgery where you they are just trimming that bone that is overgrowing there, that is causing irritation. But today the focus we're talking about fasciitis, which is actually that thick sheet underneath your foot that gets irritated because of overuse, because of overloading, and it gets degenerated. So in in athletes, basically, plantar fasciis is usually more about repetitive loading than true inflammation. Sometimes inflammation, but sometimes there's no inflammation, it's just uh pain that is felt to overuse. So the classic symptoms, as I've mentioned, is sharp pain around the heel, especially with those first steps in the morning. Sometimes that's how you identify it. In the morning when you try to get out of bed, you're trying to walk. Even when you start the running activity, the first few minutes while you are starting your running, that's where you feel it. So when you have such symptoms and they this present in that way, then you must know you have plantar fasciitis.

SPEAKER_01 8:57

So uh I've I've read somewhere that 20% of runners um experience plantar fasciitis at any point in their running career. Sure. Why is it so common in sports like running, football, and other related sporting activities?

SPEAKER_00 9:11

So it's common because uh of that repetitive stretching and pulling forces and compression loads on the plantar fascia that we are referring to. Then running obviously involves thousands and thousands of foot strikes, if it's done over many days, over many weeks, many months. In sports like football, on top of running, there's added cutting, there's added acceleration and deceleration. So all of that, including shoes as well, if they are not properly fitted, and if you are using shoes with spikes, all of all of those increase the stress on the fascia itself over time.

SPEAKER_01 9:53

Well, I'm not saying I have fasciitis, but that would explain the tension that I usually feel after I play indoor. Yeah. But then there's often um there's often confusion between heel pain causes. How can plantar fasciitis be differentiated differentiated clinically?

SPEAKER_00 10:08

Okay. So as I mentioned, you you will have that localized pain around the heel, right? Um more at the medial calcaneous tubercle, right? More on the inside, but uh more on the rear foot, right? That's where you will find this pain. And pain that eases slightly with movement. So as I said, you will feel it beginning of the movement or of the activity, or when you wake up in the morning trying to take a few steps, you will feel a lot of pain and stiffness. But as you move, it subsides. But it comes again later when you do prolonged activity. So that's how it behaves. In the morning, it's worse, it's stiff around that area, but the more you move, it becomes better. But later you feel it if you're gonna do longer uh activities. So, and then tenderness with palpation. So if you touch around the bone area, especially where the bone is ending, and you're feeling the soft tissues there, that's the fascia itself. So when you feel that the tenderness around there, you definitely have an issue with your blender, uh, with blender fasciitis. And as I said, it's load related, it will relate to the activity that you do. Whether you stand for a long time or you you run or you do sporting activities for a long time, you're running, you're jumping. So it will always come due to that. But as I said earlier, it can be confused with you know bone spare that happens around there, that area.

SPEAKER_01 11:45

Now let's talk about the risk factors. Um, biomechanics seems to play a big role, but it plays a big role in everything that you do in terms of sports. So let's unpack that. What is the effect of biomechanics?

SPEAKER_00 11:58

Absolutely. So um common biomechanical contributors, every overuse injuries will have both intrinsic and extrinsic factors, things that contribute to the problem. So, number one, excessive foot pronation. So if if there is excessive foot pronation, that will put strain and that it overstretch the fascia. Pronation is when the you you you you you you're rolling your foot inward. So when your calcaneus is moving more inwards, so that's pronation. So excessive pronation does put you at risk of plantar fasciitis because if you go into that position, it stretches more. So it pulls more and it causes irritation and there's inflammation that happens there. People with flat foot will have high risk of this problem because when you have flat foot, that that that fascia is overstretched. So that increases the tension. The tension, yes. Limited ankle dose flexion. If you are not able to pull your foot towards you, um and it's not you know normal range of motion, that's usually caused by tight calf muscles. So if you have that problem, chances are you will experience plantar fasciitis. So I'm just listing things that will contribute, may contribute to this problem. So tightness of calf muscles and also the posterior TBL muscles. Yeah.

SPEAKER_01 13:32

So dossiflexion is very significant in plantar fasciitis. Can you explain just how much? I've seen some research saying that if you can't dosiflex above 10 degrees, you do overload those structures being the plantar fascia. So, what more do you have to say to that?

SPEAKER_00 13:49

Um, yeah, um, it's very significant, I must say. Limited dosiflexion will definitely increase compensatory pronation. So, due to limited dorsiflexion, your foot will be forced to go into pronation. As it goes into pronation, then it starts to overstretch the fascia that we are referring to. So it increases the tension around there. So if you have tight curve muscles that limits dose flexion, that limits the movement where you of pointing toes towards you. It will cause you to change the way you are running. So if you get into pronation more, which it overstretches, causing more tension around.

SPEAKER_01 14:31

So it's altered down mechanics. Meaning the pronation that we mentioned earlier doesn't just happen, it's caused by your limited dose flexion, which leads to the pronation.

SPEAKER_00 14:40

Yeah. Interesting. Most of the time is because of that poor dosiflexion is because of um tight gastrocnemias or gastrocnemia solar complex, um, and also long training loads and inadequate recovery, all of those are factors.

SPEAKER_01 14:56

Speaking of food mechanics, you know, dosiflexion, yeah, plant afflexion, food wear is also often blamed. Oh, yeah. And I'm seeing like an increase in research that speaks about how foodwear affects um running mechanics and other disciplines in other training. So, how much does it really matter to wear a certain type of shoes?

SPEAKER_00 15:14

It matters a lot. It matters a lot. Like as I mentioned, shoes with you know, spike shoes and poorly cushioned footwear. That's why for runners, if you're gonna be doing endurance sports, you must ensure that your foot, your your footwear is well cushioned. So poorly cushioned footwear and then footwear with those spikes, they can really increase chances of this problem. So they increase localized heel pressure, as we mentioned, they reduce shock absorption because you need a lot of shock absorption to relieve tension around that area. It also alters foot mechanics. So training on hard surfaces is another problem with inappropriate shoes. So training on hard surfaces blows using inappropriate shoes, can be uses the risk. It increases your risk.

SPEAKER_01 16:08

So shoes really are important because a lot of the times in the in my running community, um, you see, we speak a lot about the shoes that are trending and the shoes that you know are currently um hyped a lot. And usually when people tell me that okay, I want to buy a certain shoe, I usually advise them to firstly look at the way that the food mechanics are are structured, like the way they step, whether they pronate, whether they supinate, and understand that if you're trying to get a certain shoe, yeah, what is it designed for? Because they're designed for different purposes. So some shoes have more cushioning, some shoes at least have less cushioning, some are designed for speed, some are designed for endurance. So it is quite important to know what type of shoe you have to wear to meet the specific goal of your training or what you're doing on that particular um sporting event. But what about overuse and training errors?

SPEAKER_00 16:56

So overuse is one of the primary drivers. Like we're talking of sudden increase in training, in training load or training volume, including training speed as well. If you suddenly increase your mileage and suddenly do sprinting when you have when you're when your muscles are not well conditioned. Doing too much too soon. Yeah, yeah. Those are the things that are common in most overuse injuries. So all of these have a way of overloading the plantar fascia that we are referring to, whether in football or in running or in any other type of sports, these risk factors are very common. We see a lot of them. Yeah.

SPEAKER_01 17:36

So are there demographic factors that athletes should be aware of? I've seen some research that speaks to BMI and how it leads, how it can lead to um plantar fasciitis.

SPEAKER_00 17:49

Oh yes, research suggests that females, um, female athletes may have a slightly higher incidence. There are many factors to that. The type of shoes they usually wear. Are you talking of weight, BMI, and all things of mobility and all of that plays a role. So females, research tends to report that females are at high risk of this of this problem. And we mentioned BMI, your body weight increases. When it increases, it increases the load around the foot there. So these are not direct causes, by the way, but they certainly influence the risk profile.

SPEAKER_01 18:31

Yeah. So they do have an effect on it. Yeah. And how does how does it afford how does it affect performance in real terms? You mean plantar fasciitis? Yes, plantar fasciitis. How does it affect plasma?

SPEAKER_00 18:42

It does because when you are in pain, uh you will run less. You'll be you'll be disturbed. So it can be a very devastating thing. Um so athletes often alter gait unconsciously. So if you start to alter your gait because of pain, because you will not step on that foot when it's painful, then you altering gait may affect the way you are performing. Um you know it it you lose that push-off power. Um, so losing that push-off power will definitely affect your speed, affect the way you perform. So, in severe or chronic cases, it can result in missed sessions or premature retirement. So that's how plantar fascitis can affect your performance and can even lead to you uh uh you know ending your career sooner.

SPEAKER_01 19:35

That is indeed a slight indication that it has very like detrimental effects. Yeah, and you mentioned changes in movement, which is essentially biomechanics, right? Um can pain really affect um how someone moves that much?

SPEAKER_00 19:48

Oh, yeah, yeah. You know, pain is one thing that will stop every activity. You will not go through pain. Definitely. If there's enough of it, you'll definitely stop it. Even heart pains. You know, uh, if you have heart pain, you struggle to cope with with life. So here we're talking of pain in that area where you really need to weight bear, right? So if there's pain, the body will try to protect that area. So you find yourself compensating, and it will affect everything that you do.

SPEAKER_01 20:24

So putting ways like putting weight on that foot where there's pain, it can lead to a loss of balance or shift how the body carries the load when you walk around.

SPEAKER_00 20:33

Yeah, definitely.

SPEAKER_01 20:35

So then let's move on to the treatment. What should first line management of plantar fasciitis specifically look like?

SPEAKER_00 20:42

Okay, so if you have this problem, we always say don't jump into thinking surgery. So conservative management is key. Stretching of the plantar fascia. Stretching is a good start, is a good start. Don't forget to also stretch the calf muscles because they also can limit the dose reflection we are talking about. Yes. So stretching those structures is important. You can do it on your own. Ephesians can advise you on the type of exercises that you can use to stretch. So strengthening is important as well. Um especially the intrinsic foot and lower limb muscles. So you need to find a way of strengthening those smaller muscles of the foot so that um they can support uh the the ankle, the whole foot as you do the activity. Those are some of these are some of the strategies. Physiotherapists will help you with exercises to strengthen those specific muscles. Load modification is important. Remember, this is an overuse, it relates to load. So it's important to modify the load rather than complete rest. So resting is important, but you can't rest for a long period. You get tighter more. So rest. To allow inflammation to subside and then do rehabilitation. Stretch, strengthen, and be consistent with your rehabilitation. If you have pain, you suspect you have plantar fascitis, see a physio immediate. It will really help you a lot. Physio will know what to do. In fact, physio will help you diagnose the problem, will help you discover which factors contribute to the problem and will help you with rehabilitation and strategies to prevent it from happening. So sometimes doing it by yourself may not really help you much. You have to see a professional. Saying conservative management means without surgery. Because there are there is surgical management of it, but that becomes a last option when everything else has failed. So it is something that you can prevent. It's something that you can rehabilitate fully and prevent it from happening again.

SPEAKER_01 22:56

Definitely. And where do where do orthotics and fobian modification fit in?

SPEAKER_00 23:01

Oh yeah. Remember that relates to correcting the biomechanics. So orthotics and footwear modification is really important. There you're talking, you can see a podiatrist who can who are experts in that, but physiotherapists can also assist you to tell you what you must, especially when you are pronating a lot. You may need to have the insoles put in the in your shoes or have specialized shoes that assist with correcting the biomechanics there. And assessing your shoes and getting the right pair of shoes is one thing that can solve a problem if the cause is about footwear, if the cause is about poor biomechanics around the food. So that becomes very important. It's part of the holistic management. We don't just look at treating pain and strengthening muscles. We also look at biomechanics and prescribe appropriate orthotics and also footwear.

SPEAKER_01 24:05

So they're very effective when they're guided by biomechanical assessments. Yes, definitely. Like when that specific problem within your foot and that specific alignment decrease is properly assessed, it can do magic.

SPEAKER_00 24:17

You're right.

SPEAKER_01 24:18

But also it doesn't complement rehab, does it? No, no, it doesn't replace rehab.

SPEAKER_00 24:21

It shouldn't, it shouldn't, not at all. You still need to stretch, you still need to strengthen, you still need to deal with pain. Uh having a good shoe will not take away pain. Once you have plantar fasciitis, it must be treated, it must be rehabilitated fully. But having good shoes, appropriate orthotics, will help you with the correction of biomechanics and help you perform. It can even enhance your performance if you find somebody who helped who will help you prescribe those correctly.

SPEAKER_01 24:54

What about shockwave therapy? It can't be it gets mentioned a lot. Um when is it appropriate? Is it appropriate at all?

SPEAKER_00 25:01

Oh yes. Um shockwave is what we one of the modalities we use as clinicians. And basically, it's it's it's it's it's a modality where you're introducing micro mechanical vibrations that are very strong to irritate the structures, basically trying to reverse the or restart the process of healing.

SPEAKER_01 25:24

So does it induce inflammation?

SPEAKER_00 25:26

It does induce inflammation so that healing can start again. So most of the time we use it when rehab has failed or it's been a while having a problem, and healing, we realize it did not take place correctly. So we introduce we use this um modality shockwave to introduce those mechanical vibrations that would irritate the internal structures, that fascia, and restart the process of healing. Because without inflammation, there's no healing that will take place.

SPEAKER_01 25:56

So it's not to mask pain, it's just to stimulate that inflammation in the start of the healing process. Yes, yes.

SPEAKER_00 26:02

It's a painful uh machine, but um it helps in the long run.

SPEAKER_01 26:07

And corticosteroid injections, do they provide um short-term pain relief? What do they help with?

SPEAKER_00 26:14

Uh corticosteroid injections, yes. Doctors can give you injections if they have to, but it's for short-term pain relief. Let's say you're going for competition and you have this nagging pain. Doctor can give you just an injection to take away that pain, but it's not healing, basically, it's just masking the pain, and it should not be used uh often as a solution to the problem. No, no, no. You will feel no pain after it, but doesn't mean that you have dealt with the cause. And if you get used to it, then it can in a way affect the the healing process and it can affect your plant your your fascia. There are risk of it rapturing because of because if you are masking the pain, they are forcing yourself to run on that foot to perform at the same level, at the same level, no longer feeling the pain. And the fact that you don't feel pain doesn't mean damage is stopped, you will just cause more problems.

SPEAKER_01 27:18

So essentially never use injections. Any injection is a standalone solution.

SPEAKER_00 27:22

Yeah.

SPEAKER_01 27:23

And what about canizer taping? It's it's very popular, and I think I'm a fan of it as well. I've seen the wonders that it does. Yeah. Does it actually work? Is the question.

SPEAKER_00 27:31

It does. Um, not just kinizology taping, any type of strapping. Taping, strapping, definitely. There are many different strapping techniques that can actually help relieve uh pain, that can help correct biomechanics and support, offload the fascia. But again, it's a temporal measure. You still need to do full rehabilitation. You can't always be strapping. Because if you strap, you are now not allowing muscles to fully function. So you you you must strengthen muscles, you must stretch. But if you want temporal relief, want to correct some biomechanics, want to offload the tension around the fascia, you can use strapping or kinesiology taping uh as a temporal measure to support as part of the management, but it's not for permanent use. So it's only for support, also. Yes.

SPEAKER_01 28:25

Just to highlight because that's also important. Yeah. And when does surgery come into the conversation? At what point um is it time for someone to get surgery when they experience plantar fasciitis?

SPEAKER_00 28:35

As I said, surgery is the last option when everything else has failed. Maybe you've been to rehab for some time and it doesn't go away. Maybe six months, twelve months, it's still there with full rehabilitation, no change, no improvement, then you can talk of surgery. Physio will refer you to a specialist, a surgeon to assess you and see if there's a need for surgery or not. But as an athlete, you have a say whether you want surgery or not. So, and again, there are many risks in doing surgery, but technology today, surgery becomes successful. You can even return earlier to your sport.

SPEAKER_01 29:17

So let's finish off with prevention. What should athletes focus on when they want to prevent um plantar fasciitis and what are the long-term strategies that they can implement?

SPEAKER_00 29:27

Okay, number one, addressing biomechanical issues early is important. As early as possible. We talked about various biomechanical issues that happen. So addressing those early can help a lot. Maintaining your calf and foot strength is important. It's also maintaining the length of your calf muscle is also important. Yeah, we do for that. We talked about how it limits dose inflexion. So if you stretch it enough, then and you also stretch the actual uh fascia will actually help you. Gradual progression of training load. This one is important. Avoid doing too much too soon, even when you have rehabilitated the problem. Don't go back too quickly, just gradually progress to your training program. Appropriate foodwear, we talked about the selection, it is important, the adjustment, altering your foodwear and considering orthosis if you have a serious problem of biomechanics of the food, if you pronate a lot and all of that. So early recognition and intervention make a huge difference. The sooner you attend to it, the better.

SPEAKER_01 30:39

Amazing. And what's the biggest takeaway for clinicians and athletes?

SPEAKER_00 30:43

Yeah, uh, plantar fasciis is not just um a heel problem, right? It's a load management and movement issue. We talked about that. So personalized uh biomechanical informed care is essential, it's very important for both recovery and prevention.

SPEAKER_01 31:02

That's a great place to end. So plantar fasciitis may be common, but it's not a small thing, especially in sport. As I said, there's quite an increasing prevalence in people who run 20%, and it's an injury that can cost you a performance and even your sports career if it's not addressed properly.

SPEAKER_00 31:18

Yeah, yeah, you're right. So, yeah, um, you are correct. So I hope the advice that we have given the listeners will help. And yeah, these are some of the things strategies I've used to deal with my own issues as a runner myself. I've experienced, as I said, I've experienced plantar fasciis and I've learned to uh know how to deal with it.

SPEAKER_01 31:43

I also hope this helps athletes and clinicians, you know, manage plantar fasciis specifically more effectively. Um, I think we did unpack a lot of things, and what I've what I've also come to learn because we started with this episode with speaking about how you were running that binoni marathon. Yeah, so hopefully this advice will help us get there as well, you know. So I have a lot of prevention to do on my side as well. And eventually I'll start with that 42 kilometers.

SPEAKER_00 32:07

Wonderful, wonderful. Thank you for such uh an interesting discussion. Yeah, I really like you on this platform. I hope you will keep coming.

SPEAKER_01 32:16

I hope to keep coming as well.

SPEAKER_00 32:21

Thank you for joining us again on Move and Thrive. If this episode supported you in any way, do pass it forward and inspire someone else.