Plantar Fasciitis Treatment
Ok, you have Plantar fasciitis. The pain is no fun. Lets look at some inexpensive ways to treat the pain. How do we develop Plantar Fasciitis? Have you ever though about how many steps you take in a day. Most likely this number is in the thousands.
With each step, the load of the body weight to be applied to the arch causing the arch to drop. This drop in the arch makes the ball of the foot and the heal want to spread further apart. The fascia in the foot goes into tension to resist this force. If this tension in the fascia is greater than the fascia can handle, the fascia is damaged and the area will become inflamed.
Plantar fasciitis is a form of repetitive stress injury. While supporting the load, the fascia creates tiny tears in the tissue. This is completely normal. With a healthy foot, the ability to repair itself faster than the damage can occur. As long as the damage is less than the body’s ability to heal itself, the foot will stay healthy. Plantar fasciitis occurs when the damage is greater than the amount of healing the body can perform. Like a blister, in a sense. The foot is used so much in the course of the day that the damage exceeds the body’s ability to heal itself. Thus, the pain will continue. To simplify this, the foot pain you feel when you get up in the morning exists because you caused more damage yesterday than your body could heal last night as your slept.
If you currently are suffering from heel pain, one of the first things you should try is to make sure to wear your shoes around the house in the evening and in the morning. The insole in your shoes will help to support the arch of your foot and may help the ligaments to heal on their own. If you walk around barefoot or with just socks on, your arch has to support all your weight by it’s self.
Rest. Easier said than done. Try your best to: Avoid your usual activities; for example, take a few days off of running or jogging. Try avoid standing for long periods of time. If you must walk, try to limit your walks to softer surfaces: grass, dirt or even gravel are better than concrete or ashphalt. Sit down when the pain is too much. Just resting will helps to eliminate the most severe pain, and allow the inflammation to begin to subside.
Of course, ice can always help. If ice is too cold on your feet, start with frozen vegatables(corn or peas, etc.). This will get you used to th coldness and ease you pain. Here is a good way to apply treat your plantar fasciitis with ice?
* Get some 12 or 16 oz plastic water bottles
*Freeze water bottles
* When frozen, roll the bottle under your foot for 10-15 minutes
* Refreeze the bottle for your next application
Here are some stretches help reduce heel pain. There are many ways to stretch the calf muscles and tendons, the following stretches are what have been found to be the most effective.
Stair Stretch
This is a great stretch to do. Begin by finding a step, curb and something you can hold onto to maintain your balance. Remember to slowly ease into the stretch. Bouncing may cause further trauma to the area.
# Balance yourself on the balls of your feet plantar fasciitis treatment
*Slowly allow your body weight to gently stretch the calf muscles until you feel tension. plantar fasciitis exercises
* Hold this position for 30 seconds Wall Stretch While wearing shoes, locate a doorway.
1. Reach through the door way so that you can balance yourself.
2. Position one of your feet so that:
1. The ball of the foot is firmly against the wall.
2. The heel of the foot is firmly pressed into the ground.
3. Begin to slowly apply pressure by pulling your body towards the wall, making your lower leg more perpendicular to the floor.
4. Repeat with the other foot.
How can you prevent re-injuring the heel? To avoid re-injuring the fascia and causing further pain, the APMA has the following recommendations:
* take your time coming back, start slowly
* If the problem is jogging/running, try hiking instead or running in the grass(think soft)
* Always consult a foot specialist before starting a new exercise program
* Allow your body to adapt to the exercise program by starting slowly. It takes time for the body to adapt to the additional stress.
* Purchase and maintain good shoes and replace them regularly.
* Remember to stretch your feet and Achilles tendon before and after exercise.
* Always try to exercise on an even surface. Uneven surfaces can but strange stressed on the foot and can result in pain.
* Avoid walking barefoot on hard surfaces. Without your shoes, you fascia has to support your entire body weight.
* If it hurts, STOP. Don’t try to work through the pain.
Plantar Fasciitis is a painful, yet, treatable injury. Start with the easy stuff and move to the more advanced if the pain does not dissappear. Stay off your feet completely, if you can. Then, move forward with some of the rehab techniques. Always remember, if the pain persists, go and visit a foot doctor or sports injury doctor. The professionals can do a world of good to get you back to work or back to working out.
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