Good Morning.

Okay...so I have learned two valuable lessons.
1.  My Ipad does NOT work with the Blogger platform.  I was out and about all weekend and was going to post from my Ipad...sounds good, right?!  NO!  It kept getting hung up and freezing...several attempts later, I conseded defeat.
2.  Write your posts in advance and schedule them.  Especially when you know you will be "Out and About"!!!

That being said, I am plugging...or writing along anyway!

Here is todays feature:

PLANTAR FASCIITIS!!!

What is it????

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot. See Photo...Thanks be to ADAM!

How do we get it??

Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.

• Foot arch problems (both flat feet and high arches)
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain or obesity
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)The most common cause of plantar fasciitis is very tight calf muscles which leads to prolonged and / or high pronation of the foot. This in turn produces repetitive over-stretching of the plantar fascia leading to possible inflammation and thickening of the tendon. As the fascia thickens it looses flexibility and strength.
• Shoes with poor arch support or soft soles

Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. But I have had this and I also know quite alot of Women who have had this...high heeled shoes ladies...they need to be burned! (Ha ha...kidding, no hate emails please!)  It is one of the most common orthopedic complaints relating to the foot.  Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.

Symptoms...you know it when you have them!

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.

The pain is usually worse:

• In the morning when you take your first steps- this is the worst (tip: stretch a little and rub a little on that foot BEFORE you set your foot down to get out of bed!)
• After standing or sitting for a while
• When climbing stairs
• After intense activity

The pain may develop slowly over time, or suddenly after intense activity.

Treatment-So whats a Gal (or Guy) to do?? 

• Acetaminophen (Tylenol-for pain) or ibuprofen (Advil, Motrin-for inflammation) to reduce pain and inflammation
• Heel and foot stretching exercises
• Keep the sheets/blankets off your foot at night
• Resting as much as possible for at least a week
• Wearing shoes with good support and cushions

Other steps to relieve pain include:

• Apply ice to the painful area. Do this at least twice a day for 10 - 15 minutes, more often in the first couple of days.  I like to suggest a frozen water bottle.  Take out of freezer, wrap in towel and rock and roll your hurting foot (or feet) over the bottle till your foot is chilled...translation...a little numb.  This helps with inflammation, the numbing benefit helps alleviate pain, and you also get alittle deep muscle work/stretching action from the rolling on the arch and heel of the foot.
•  Stretch that foot now that it is chilled and numb.  Go slow and not too much!Plantar fascia stretches

One way the plantar fascia can be stretched is by pulling up on the foot and toes. Hold the stretch for about 30 seconds. Repeat 5 times and aim to stretch 3 times a day.

Gastrocnemius muscle stretch

• Stand in a wide stance, with the leg to be stretched at the back.
• Lean forwards against a wall and make sure you keep the back heel down.
• Hold for 10 seconds, repeat 3 to 5 times and repeat the set 3 times a day.
• Gradually hold the stretch for longer (up to 45 seconds).

 Soleus muscle stretch

• In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.
• Stand in front of a wall with the leg to be stretched just behind the other.
• Bend both knees and lean forwards slightly. Make sure you keep the back heel down.
• If you need more of a stretch, raise the toes on an object 1-4 inches tall or move further back from the wall

Stretching on a step

• Stretch by standing on the edge of a step and slowly lower the heels down below the step.
• Start using both legs and progress to one leg at a time
• Hold for at least 15 seconds.
• You should feel a gentle stretch.
• Be careful not to over-do this one

• Massage is a great way to help heal that heel!!  That is how mine was healed ;-) ! 

This pic shows the position you need to be in with your foot.  Then you are going to actually "dig" your thumbs into the heel area and feel around till you find a tight, bumpy, "knotted" area.  Then you are going to push straight down into that area and do "friction" all along that area, in a horizontal direction, 1/2 inch sections at a time.  This is not necessarily fun...in fact it is sometimes quite painful.  Don't work to much or to long.  Little increments are best.  A couple minutes max.

Do this every time you ice.

  

If these treatments do not work, please contact your health care provider AND a professional Massage Therapist familiar with Plantar Fasciitis!

In Wellness,

Kat