Wed

12

Mar

2014

Treatment For Heel Pain Using Plantar Fasciitis Stretching Exercises And Orthotic Shoe Inserts


Plantar fasciitis taping technique is very easy. You can apply the tape across the plantar fascia early in the morning or tape your foot prior exercise. Either way, the tape should be removed before going to bed to allow your skin to breathe. Always apply the tape on clean feet and keep your feet dry. The effectiveness of taping depends on severity of plantar fasciitis. In severe cases, plantar fasciitis taping alone may not be adequate to relieve the pain and should be used in combination with supporting orthotics or over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen. However, pain relievers do not treat the underlying cause.

The mechanical structure of your feet and the manner in which the different segments of your feet are linked together and joined with your legs has a major impact on their function and on the development of mechanically caused problems. Merely having "flat feet" won't take the spring out of your step, but having badly functioning feet with poor bone alignment will adversely affect the muscles, ligaments, and tendons and can create a variety of aches and pains. Excess pronation can cause the arch of your foot to stretch excessively with each step. This "hypermobility" may cause other bones to shift and cause other mechanically induced problems.

Wearing good shoes at all times is very important in treating plantar fasciitis and avoiding it in the first place. Often wearing badly fitting or constructed shoes can cause plantar fasciitis Avoid walking barefoot or wearing flip-flops as the lack of cushioning for the heel can damage the plantar fascia. The best shoes for treating plantar fasciitis should have low heels (for ladies, try to avoid any heels over 3 inches), a well-cushioned sole, and sufficient arch support. Many shoes tend to not have enough cushioning, particularly at the heelbone and front foot, and don't provide adequate amount of structural support around the arch and mid-foot.

Plantar Fasciitis is a serious, painful, and progressing illness that occurs when the long, flat ligament along the bottom of the foot develops tears and inflammation. Serious cases of plantar fasciitis can possibly lead to ruptures in the ligament. This ligament is called the plantar fascia and it extends your five toes and runs along the bottom of your foot, attaching to your heel. When you walk or run, you land on your heel and raise yourself on your toes as you shift your weight to your other foot, causing all your weight to be held up by your plantar fascia.

Stand upright one large pace away from the wall with your feet parallel and about hip width apart. Place your hands against the wall, at shoulder height. Move your right leg half a pace forward. Try lunging forward on your right leg so that the knee is aligned over the ankle. Stretch your left leg back as far as is comfortable with the foot and heel remaining flat on the floor. Slowly lean forward to stretch the left leg calf muscles and tendon. Hold the stretch for 10 seconds, relax, and repeat on the other leg. Perform each stretch three times per side.plantar fasciitis surgery

The best way to get rid of your pain is to get your plantar fascia stretched out. When the fascia lengthens it won't pull on your heel and you won't get so much pain. To do this you need to find a Chiropractic Physician or someone with extensive knowledge of the fascia to work on your foot. This procedure is extremely effective but also can be quite painful. It requires the practitioner to push into your fascia with their fingers and manually stretch out your fascia. It normally takes one treatment but may require more.

The two muscles that we call the calves (Gastrocnemius and Soleus) attach to the heel via the Achilles Tendon. The Achilles Tendon wraps over the heel bone where it then becomes the Plantar Fascia. The Plantar fascia stretches across the bottom of the foot to the base of your toes. While we may think of these muscles and tendons as separate tissue structures , you can see by the picture that these structures are not separate They are one continuous fascial tissue structure. So you can imagine that tension in one will affect each of the others.

To carry out this stretch, stand with your weight on your left foot and place your right heel on a table or bench at or near waist height. Face straight forward with your upper body and keep both legs nearly straight. As you stand with your right heel on the table and your left foot on the ground, rotate your left foot outward (to the left) approximately 45 degrees, keeping your body weight on the full surface of your left foot (both heel and toes are in contact with the ground). You are now ready to begin the stretch.

Why is this exercise valuable? The muscles of the feet require good strength to control the forces associated with landing on the ground during the running stride. This toe-walking exercise helps to develop the eccentric (support) strength and mobility in the muscles of the foot and calf, as well as the plantar fascia and Achilles tendon (eccentric strength means hardiness as these structures are being stretched out). The exercise also works the foot and ankle through a broad range of motion, especially for the foot which is bearing weight on the ball and toes while the ankle is extended (is in plantar flexion).

I then begin to send healing energy to the affected area of pain, in this case the heel of your foot. I send the energy for about 20 minutes and then ask you for your pain level again. Most of my client notice a pain reduction anywhere from 20-30% in the first twenty minutes. We repeat this process another two times in the course of the hour healing session until the pain level is zero or greatly reduced to a much more comfortable level. Some people may need two or three sessions to experience complete relief.plantar fasciitis treatment

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  • #1

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