This stretch is performed in the seated position. Cross your affected foot over the knee of your other leg. Grasp the toes of your painful foot and slowly pull them toward you in a controlled
fashion. If it is difficult to reach your foot, wrap a towel around your big toe to help pull your toes toward you. Place your other hand along the plantar fascia. The fascia should feel like a tight
band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 20 times for each foot. This exercise is best done in the morning before standing or walking. Cortisone
First check your shoes for too much midfoot flexibility and check your training for changes. A detailed evaluation of changes in your training is necessary. You should start with what is called
"relative rest" which means a decrease in workout intensity, duration of session and decrease in the number of sessions per week. The most important part of self treatment for this condition is being
sure that your shoes offer sufficient stability and are optimal in controlling the forces that contribute to plantar fasciitis and heel spurs. Check your running shoes to make sure that they are not
excessively worn. This is vital!
There are a selection of orthotic shoes created for treatment of plantar fasciitis. These best shoes for plantar fasciitis are designed to provide you with the ideal cushioning for your feet to treat
the affliction. The majority of the shoes available are lacking appropriate heel support for the heel bone; shoes that do not have good rearfoot and mid-foot arch support may result in plantar
fasciitis. Improving the support and shock absorption of one's footwear will help reduce the strain the shoe places on the heelbone, therefore lessening the probability of ripping the heel ligaments
and causing plantar faciitis.
While structural foot abnormalities such as high arches or fallen arches can make one more susceptible to plantar fasciitis, wearing old worn-out shoes can also cause stress to the plantar fascia.
Wearing high-heeled shoes can also stretch the ligament beyond the tolerable limits and cause inflammation. Those suffering from plantar fasciitis are also at an increased risk of developing heel
spurs. Heel spurs, also known as osteophytes, are abnormal bony outgrowths that may develop along the edges of the heel bone. Heel spurs form when the plantar fascia starts pulling at the heel bone
or gets torn due to excessive stress.
For runners, the plantar fascia may become inflamed after a period of running hilly courses or running in excessively worn shoes or the wrong type of shoe for your foot type. Once this happens, a
cycle of inflammation ensues. There is a nerve (called the medial calcaneal nerve) that runs along on the inside of the heel bone and actually curves down around the bottom of the heel between the
bone and the plantar fascia. As you walk and place stress on the plantar fascia, the tugging of this ligament where it attaches to the heel bone stimulates inflammation. This causes the sharp pain.
X-rays of the heel can oftentimes show calcifications within the Achilles tendon at its insertion site or calcifications on the bottom of the calcaneus near the insertion of the plantar fascia. The
first exercise involves facing a wall and having your feet flat on the floor with your toes approximately 12 to 15 inches from the wall. At this point, keeping your heel flat against the floor, one
must lean into the wall and touch their chest against the wall and hold the stretch for approximately one minute. The ideal angle for the bottom of the foot should be 45 degrees.
Surgery is the most drastic option and should only be considered once all the others have been exhausted. Plantar Fasciitis surgery may carry risks that include rupture of the plantar fascia,
infection, and/or nerve injury that results in numbness in the region. There are also additional complications that may emerge post-surgery. For instance, if the plantar fascia is released too much
during the procedure, the arch of the foot might be reduced. In addition, some people still suffer from symptoms and pain related to Plantar Fasciitis after their surgery is performed. A sports
medicine physician will be instrumental in determining the best course of treatment.
Strengthening programs should focus on intrinsic muscles of the foot. Exercises used include towel curls and toe taps. Exercises such as picking up marbles and coins with the toes are also useful. To
do a towel curl, the patient sits with the foot flat on the end of a towel placed on a smooth surface. Keeping the heel on the floor, the towel is pulled toward the body by curling the towel with the
toes. Next, the process is reversed, and the outside four toes are repetitively tapped to the floor while keeping the big toe in the air.
Above were some of the plantar fasciitis treatment options. Whether the soreness is light or perhaps severe, it will always be recommended to look for consultation from your foot as well as ankle
physician. He can look at things properly as well as recommend an individual the finest therapy for plantar fasciitis depending on your foot framework and the seriousness of pain. This may prevent
further problems and also can help you come out of the discomfort swiftly. Bear in mind, like all the other areas of the body, feet are also important. In the end, they may be the ones which support
you almost everywhere. About the Author
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.