- Pain/ stiffness at the back of heel/ lower leg.
- Tenderness upon touching of the tendon.
- Swelling at the back of the heel.
- Interference with day to day life — walking to the shops, up/ down the stairs
Rest from the aggravating activity and allowing the symptoms to reduce/ subside: if an activity as simple as walking does not cause pain during, immediately after or in the days following the activity,you can continue to do same.
ensure you do not wear any flat footwear and reside in a pair of well-structured shoes: i.e. runners
Eccentric heel raises: may start with concentric holds and progress to eccentric heel raises as able (start with double and progress to single leg)… aim for 3 x 15
strengthening exercises: clam shells, hip abduction, fire hydrant, hip extension
Grilled Spring Onions with Mushrooms, Anchovy, Hens Egg and Pangratatto, by Rory O’Connell, Irish chef, www.cookingisfun.ie
As it is being served as a starter, Rory allowed just half an egg per serving.
Ingredients (serves 4)
24 fat spring onions trimmed of any tired outside leaves (I leave the root end on)
4 tablespoons olive oil
Sea salt and freshly ground black pepper
180g flat mushrooms coarsely chopped
1 teaspoon thyme leaves
8 anchovies, 4 chopped and 4 left whole
1 tablespoon water Pangratatto
50g coarse sourdough breadcrumbs
½ tablespoon olive oil
1. Preheat grill element in your oven, or failing that, preheat an oven to the highest heat possible, although the former produces best result.
2. While the grill is heating up, hard boil the eggs by lowering them gently into a saucepan of boiling salted water and cooking them at a boil for exactly 10 minutes. If you don’t want the yolk completely hard, cook for 9 minutes. Remove from the saucepan immediately and cool under a cold running tap. Remove the shell and cut the hard-boiled eggs in half lengthways.
3. Toss the spring onions in 2 tablespoons of the olive oil and season with salt and pepper. Place in a single layer on a baking sheet and place under the hot grill. Cook until completely tender by which time some of the spring onion ends will be slightly charred. This is crucial for the finished flavour of the dish. It takes about 7 minutes under my grill, it may take longer in yours, but it is unlikely to take less time. I turn them with a tongs 3 or 4 times during the cooking to ensure a good result. When the spring onions are sufficiently tender and coloured, remove from the sheet and allow to cool to room temperature, though they are very good served warm.
4. To make the pangrattato, toss the breadcrumbs in the olive oil and spread in an even layer on the sheet the spring onions were cooked on. Place under the grill or in the hot oven and allow to become crisp and coloured to a hazelnut shade. This should only take a matter of minutes. I usually turn them once or twice during the cooking. Be vigilant as they will crisp and colour quickly. Once ready remove and keep aside.
5. Heat 1 tablespoon of the olive oil in a frying pan set over a moderate heat and add the mushrooms and thyme leaves. Season with salt and pepper and fry for about 8 minutes, until juicy and cooked. Tip them into a food processor along with any cooking juice and allow to cool slightly for 5 minutes. Add the chopped anchovies and blend. Add the remaining tablespoon of oil and the water and blend again to achieve a puree that does not need to be completely smooth. Taste and correct seasoning.
6. To assemble the dish place a circular tangle of 6 spring onions on each plate. Place a dessertspoon of the mushroom puree on top followed by ½ a hard-boiled egg and a whole anchovy. Sprinkle over some pangrattato and finish with a small drizzle of excellent olive oil.
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