How I Treated My Plantar Fasciitis

How I Treated My Plantar Fasciitis…

SELF Magazine, May 2019

Emilia Benton

This inflammation can occur as a result of overuse, poor running, or overstraining of the calves and hips, says Bianca Beldini, D.P.T., a physical therapist and USA Triathlon level 1 coach in New York City. The plantar fascia is meant to absorb impact that we put on our feet, but when it’s subjected to high levels of repetitive physical stress (which is what happens when you run), the tissue can become damaged and irritated. This triggers an inflammatory response, resulting in the stiffness and shooting pain that’s a telltale sign of plantar fasciitis.

Once you get up and moving, the pain should improve as you walk, and using a tool like a lacrosse or tennis ball or spiky massage roller several times a day may help the pain gradually go away. “Anything that allows the bottom of the arch to roll and lengthen is a good way to treat [the pain],” Ragland says. Beldini adds that self-massage also helps increase blood flow in the area, which may help repair damaged tissue more quickly.

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This is the BEST time to work out…

This is the BEST time to work out, according to science…

Readers Digest, June 2019

Emily DiNuzzo


Making time for exercise is sometimes as challenging as the actual workout. When it comes down to it, the best time to exercise is when you can. And exercise timing is very subjective, explains Bianca Beldini, DPT, MSOM, LAC, SFMA, and a USA Triathlon Certified Coach. It might take some trial and error to find what works for your body. Plus, you shouldn’t let exercise timing deter you from working out since there are so many benefits of exercise no matter when you work out, too.

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Preventive Measures for the Athlete: Dry Needling

Preventive Measures for the Athlete: DRY NEEDLING

USA Triathlon Magazine, July 2019

Sarah Wassner Flynn

Dry needling targets trigger points in overworked and tired muscles to release tension, pain and inflammation. While often used to treat injuries, dry needling can work for hip flexors, quads, calves, glutei and hamstrings – and to prevent further restriction of the soft tissue.

“When an athlete feels tightness in tissues that goes unresolved with foam rolling, stretching and manual therapies, dry needling can typically work immediately” says Dr. Bianca Beldini, DPT, USA Triathlon Certified Coach



How Many Calories Does Swimming Burn?

How Many Calories Does Swimming Burn?

Shape Magazine, July 2019

Ashley Mateo

Grab your paddles and lets expend some energy!

What Factors Into Your Calories Burned While Swimming

But don’t get caught up in those numbers. How many calories you burn swimming depends on many factors, says Bianca Beldini, D.P.T., a physical therapist, USA Triathlon-certified coach, and certified Schwinn Cycling instructor.

Your body: “Someone who weighs more will expend more calories than someone who weighs less because it takes more energy to move a larger body than a smaller one,” she says. (Which, yes, is taken into account in the METs formula.) “But a larger body will also create more surface area in the water thus creating more drag resistance. More drag means it takes more energy to push through the resistance, therefore increasing the heart rate and resulting in higher caloric expenditure.”

Your swim speed: How fast you can swim also affects your calorie burn. “The slower you swim, the less energy output there is, resulting in less calories burned,” says Beldini. Hence, the faster you swim, the more energy you use. Using swim devices such as pull buoys, pull paddles, parachutes, and bands, to increase resistance or increase drag will also increase your energy output, upping your calorie burn, she adds.

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The Best Stretches for Cyclists

The Best Stretches for Cyclists to Ease Soreness and Prevent Injury

Bicycling Magazine, May 2019

Ashley Mateo

Best Stretches for Cyclist curated by Dr. Bianca Beldini

“The repetitive linear movements of a cyclist can create an imbalance of musculature, which can lead to excessive tension through the joints,” explains Bianca Beldini, a USA Triathlon-certified coach, certified Schwinn Cycling instructor, and doctor of physical therapy. All that extra tension can translate to weakness, discomfort, and pain. “Stretching yields flexibility, which translates into freedom of movement and pliability of tissue and a healthy muscular and skeletal system overall,” says Beldini. “It’s a must if you want to have longevity without injury.” To read the full article, click the title or click here.