Plantar faciitis

Do you have stabbing pain in your foot near the heal and up the arch of your foot? Is it increased first thing in the morning or with prolonged standing? You may have Plantar Faciitis.

Plantar fasciitis is the inflammation of a thick band of tissue that connects the heel bone to the toes. The inflamed tissue runs across the bottom of the foot.

Symptoms of plantar fasciitis are

Stabbing pain in your foot near the heal and up the arch of your foot and/or

Increased pain first thing in the morning or with prolonged standing

Some causes of Plantar fasciitis are:

1. Tension and stress on the arch of your foot

2. Prolonged standing

3. High arches, flat feet, abnormal walking pattern

4. Rapid weight gain

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1. Relieve

How can Myofascial Release help?
Myofascial release helps relax the fascia, return fluidity of the matrix between the fascia and its surrounding tissues, and improve alignment of the hip, foot, and leg bones which returns more normal transfer of weight relieving pain.

2. Restore

After myofascial treatment to release tight tissues maintain with....

Stretches
1. Stretch calf on half circle with foot straight and then angled to each side 3-5 minutes
2. Lean on solid rubber ball. Place ball on “tender spot” and hold for 3-5 minutes
3. Stretch foot using a band over bottom of foot and pulling towards you for 3-5 minutes

Exercises
1. Towel curls- pull towel toward you using your toes
2. Marble pick ups- pick up marbles with your toes

ALWAYS use correct posture. You may need adjustments to your hips, calves, thighs, and lower back so all are in alignment.

Wear shoes with good arch support. Even around home.

3. Renew

Stress is a major factor affecting chronic pain. According to Web MD stress is a reaction to perceived or real threat that causes our bodies to go into "fight or flight" so we are ready to take on the threat.

Some physical symptoms of stress are low energy; headaches; aches, pains, and tense muscles; chest pain and rapid heartbeat; insomnia; frequent colds and infection; clenched jaw and grinding teeth (TMJ)

Some consequences of long term stress include cardiovacular disease; high blood pressure; gastrointestinal problems (GERD, IBS, ulcers); and mental health problems.

For these reasons it is important to manage stress as well as to relieve pain and restore function.