Are your feet, knees or hips sore and/or aching? It could be as simple has changing your SHOES!
When you got out of bed this morning, you noticed foot pain as soon as you stood up and began walking. You assume it will go away on its own, because it feels a little better as the day goes on. However, it returns the next morning and seems to be getting progressively worse. You may have plantar fasciitis, and you should treat it quickly. Plantar fasciitis may not take very long to get better if you treat it early.
What is plantar fasciitis?
Plantar fasciitis is inflammation of the thick band of connective tissue that runs from your heel to your toes. This tissue gives support to the arch of your foot and if strained or overloaded can develop small tears in the tissue causing pain and inflammation that might be felt in the heel or in the arch of the foot.
How did I get plantar fasciitis?
There are many factors involved that can cause plantar fasciitis. sudden increase in workout routine or increase in runningprolonged standingwearing shoes without adequate support (such as flip flops)foot structure (flat foot or high arch)tight calves or hamstringsoverpronation (rolling the foot in)obesityage (40-60 years)
How do I treat plantar fasciitis?
What do you do now that you have identified the problem? The good news is that if you get treated early, you can be pain free in about 6 weeks in physical therapy.stretch calves, ankles, and feet daily use ice to decrease inflammation roll the foot over a frozen water bottlemassage foot (can use a tennis ball)strengthen ankletry new, more supportive shoesrestnight splintsCan I continue to exercise? Yes, you can continue to exercise in a modified manner avoiding any exercises that involve the heel striking the ground hard.
Avoid:
running
jumping
flip flops or shoes with no support
brisk walking for exercise
Ok:
yoga
pilates
swimming
elliptical machine
If you are suffering from the effects of plantar fasciitis, ask to set up an appointment with a PT who can help you deal with the pain and heal. Keep reading below for tips on how to keep your feet happy and healthy!
HOW TO FIND PLANTAR FASCIITIS RELIEF
Five healthy tips for preventing or reducing plantar fasciitis:
1 BREAK THE CYCLE WITH SUPPORTIVE FOOTWEAR
Wearing orthopedic shoes or orthotic inserts (sold at Coal Creek PT) is an easy, effective method of naturally realigning the foot.
2 STRETCH REGULARLY
Keeping your calf muscles limber helps to reduce the strain on the plantar fascia. To stretch your calves and Achilles tendon, stand on the edge of a step, resting your weight on the balls of your feet. Bend your knees for 25 seconds and then straighten. Perform up to five repetitions whenever tightening occurs.
3 PRESERVE YOUR ARCH WITH STRENGTHENING EXERCISES
While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot. If you just happen to have a few marbles handy, you can actually practice picking them up between your toes and ball of your foot – and then set them down again. This stretches and helps strengthen the muscles that run under metatarsals (the longest bones in the foot which create its arched shape).
4 SLOWLY INCREASE PHYSICAL ACTIVITY
If you're a runner, a tried and true method of preventing over-use injuries is to only increase your mileage by 10% weekly, max. If you’re new to a walking program, the same caution should be exercised.
5 ICE AND REST
After mild stretching, use a frozen water bottle to roll under the arch of your foot for 10-20 minutes. It may be possible to make an active recovery by wearing Orthaheel Technology to keep your feet naturally aligned, therefore reducing strain on the plantar fascia, while moving throughout your day.
Here's to Happy Feet!
Coal Creek PT is now selling VIONIC Footwear for both men and women!
CHECK OUT OUR CATALOGS BELOW + COME IN THE CLINIC TO ORDER YOUR PAIR:
