Plantar Fasciitis & New Habits

Plantar Fasciitis

  The month of October brought on a new habit. I decided to take up a challenge that one of my instructors gave us in class. Take one condition, interest, etc, and study it for 1/2 an hour a day for a month. By the end of the month, I will have mastered that condition/topic and have a well rounded outlook about it.  Or at least have a good idea what could be going on and wrap my tongue around the pronunciation! 

In my 30 minutes a day, I cover two interests that happen to involve my profession as a body worker: common tissue injuries & nutrition (weight loss).

          At the end of the month, I plan on summarizing both topics and providing helpful options for       recovery, maintenance, and self care. I am primarily doing these posts for my benefit. To redefine what I have learned during the month and simplify it is another way of cementing the facts into my long term memory. If this proves to be helpful to anyone besides myself, then I am pleased.

 PLANTAR FASCIITIS:

"PLAN-ter fash-ee-EYE-tus"

Plantar Fasciitis is the most common cause of heel pain. 

Plantar Fascia is a flat band of tissue (known as a ligament) that connects your heel bone to your toes.

WHAT ARE THE CAUSES?

Plantar fasciitis (itis=inflammation) is caused by straining the ligament that supports the arch in your foot. Repeated strain on unhealthy tissue (we are on our feet constantly!) can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

• Your feet roll inward too much when you walk 
• You have high arches or flat feet
• You walk, stand, or run on hard surfaces for several hours at a time
• You are overweight
• You wear shoes that doesn't fit well or are worn out (a good excuse to buy a new pair)
• You have tight Achilles tendons or calf muscles

WHAT ARE THE SYMPTOMS?

 (Always go to your medical provider for further and clearer advice)

Typically, people with PF have pain when they take their first steps after they get out of bed in the morning or sit for a long time. You may have less stiffness and pain after you take a few steps, but your foot may hurt more as the day goes on especially if you have a job where you are on your feet all day. If you have foot pain at night, you may have a different problem.

WHAT CAN YOU DO?

Let Your Feet Rest

(Allow your foot to heal and the inflammation settle. If you are a runner, take a couple weeks off and do a lower impact sport during that break.)

TOE STRETCH

(Sit down, let your heel rest on the floor, use fingers to bend back each toe individually. You can do this several times a day.)

                                               

CALF STRETCHES

TOWEL STRETCH

             

LACROSSE BALL GRINDING

WHILE SITTING

AND STANDING

Be patient with your feet.

   Allow time to heal and adjust your lifestyle accordingly.

     If you do have a couple of the above symptoms, grab a towel during your favorite TV show and do stretches and mobility work. Grind on a lacrosse ball at the dinner table. The feet are the main foundation of most everyones' day, so take time, nurse and stomp them back into their normal state of health.