Plantar Fasciitis- how to get relief

Plantar fasciitis (pronounced fash-ee-eye-tis) is a condition in which you experience pain in your plantar fascia - the tendon that connects your heel to your toes. The pain is most notably felt when you step on your foot after a night of rest. You may feel like you are unable to put any pressure on your foot. In addition, plantar fasciitis, if not treated, can become a chronic condition. It is therefore important to know what causes this condition and how best to prevent it.

About Plantar Fasciitis Generally, plantar fasciitis is caused by an overuse of your plantar fascia. Those who tend to be susceptible to the condition are usually overweight, or women (due to the shoes they wear), as well as runners who wear shoes that are too new, or too old, whereby the foot is not properly supported. This puts excess pressure on the plantar fascia.
Nevertheless, the condition is treatable. Though it is not easy to fix a condition that has become chronic, as surgical assistance may be required at this point in time. 

Treatment Options Plantar fasciitis requires a 6-week treatment plan, which consists of daily icing (use an ice pack), stretching, NSAID therapy, strapping and taping as well as over-the-counter orthoses. Other important aspects to consider are seeking counseling in how you can alter your activity, as well as seeing to shoe gear which is especially important for preventing a relapse. If after six weeks you see no difference, additional treatment would include a night splint and possibly, an injection, along with the initial regimen for a further six weeks.

Prevention A variety of stretches can be performed to prevent plantar fasciitis. One important stretch includes the runners stretch, in which you brace yourself against a bar, table or wall with your right foot in front of you and your left foot behind you. This will stretch your calf muscles deeply. Ballet exercises such as flexing or pointing your toes as well as warming up the muscle groups in your ankle and feet on a regular basis can provide great relief too. 

Simple stretching exercise for plantar fasciitis: 

1) exercise to strengthen your muscles-
put a rolling pin under your foot and keep rolling for 2-5 minutes, 3 times a day. This will help to remove the scar tissue that has formed in the place.
2) treatment for plantar fasciitis is deep stretching can climb stairs or get a block of steps to stretch
3) Nutrients form an important part of cure- magnesium is essential 500 mg a day, best to take it before bed time, as it relaxes that muscle.
The next important nutrient is vitamin B 5 /pantothenic acid. It has been shown to relax the muscle and help heal the plantar tendon.
Fish oil/ Omega 3 fatty acids- it can help heal that area.
Taking vitamin V helps in the absorption of vitamin B 5.
Have an anti-inflammatory diet. Getting the supplements will help to relax the plantar tendon.
One of the main causes of plantar fasciitis is not wearing the right type of shoes and having weak foot muscles. Our bodies are  meant to be moving barefoot. That was our original design, walking barefoot, where a lot of these shoes today cause us to compensate and use only certain areas of our foot and so actually most of our feet muscles get weak.
So actually walking around barefoot or switching over to barefoot shoes, these are the original shoes, which actually strengthen your tendon.
Now what this instructor wears today are these Merrells, which don't have the five fingers but they still have these Vibram bottom. So, that is more of a barefoot shoe.
Wearing barefoot shoes will help strengthen your calf muscles. It will help strengthen one of those many, many little muscles within your feet. It is going to help raise your arch.
So that is actually going to help strengthen your foot, long-term help improve your plantar fasciitis. And by the way, slow into this when you're wearing barefoot shoes. It is recommended just starting off one hour, may be even 30 minutes during the day. Over time, kind of work your way up. A lot of people do barefoot running today. You may even work into that a little bit.
But just remember this- there are 4 cures to fix your plantar fasciitis.
No. 1, as we've talked about doing deep tissue rolling on the area with either a tennis ball or a rolling pin.
No. 2, doing that stretching for about a minute to 3 minutes, 2-3 times a day.
No. 3 nutrition- listen to your body needs, certain vitamins and minerals to relax the muscles- magnesium, fish oil , vitamin B5 with vitamin C.
Last, but not the least, switch the shoes you're wearing. Start getting out, walking barefoot, wearing barefoot-like shoes.
If you do these 4 things, you're going to relieve that pain there in that tendon, that can get so tight, and you're going to relieve plantar fasciitis.

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