All You Need to Know About Plantar Fasciitis

Do you ever get foot pain? 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. Take a look at this simple stretching exercise for plantar fasciitis:

Natural remedies and improve plantar fasciitis. 4 secrets to curing plantar fasciitis.

Number 1-Doing deep tissue work on the area. You can either hire a massage therapist or the cheapest and most effective way to do it is either get a tennis ball at home, or my favorite is a rolling pin, and put this right under your feet. You can do this wearing a socks and rolling on the pin for 2-3 minutes in the beginning, which stretches the tendon.

When you’ve plantar fasciitis, tendon and fascia becomes very, very tight and it starts to stretch out, just like if you pulled a muscle on your low back or on your neck. Getting deep tissue massage breaks up the scar tissue, relaxes the muscles. So going back and forth about 2 minutes at a time,  really just kind of getting in that one little area like so. Do this twice  2 to 3 times a day for about 2-5 minutes. Work your way up to 5 minutes.

Number 2- stretching. Best to get a block or a set of stairs, is the easiest way to do this. A set of stairs, helps lean up against that part of the foot, so doing deep stretching of that plantar tendon.

Number 3- nutritional foods and supplements that can cure plantar fasciitis. This is very important in getting certain nutrients in your body that help relax tendons. 1^st is getting magnesium- 500 mg a day. Take it right before going to bed. It relaxes that muscle. It is the number 1 nutrient for healing plantar fasciitis.

Along with magnesium, have vitamin B 5- it helps to relax the muscles, help heal the plantar tendon.

Next is fish oi or more omega 3s in your diet can also help heal that area.

Vitamin C can also help with the absorption of B%, another good thing to have.

Make sure that you’re following an anti-inflammatory diet. Getting those supplements will help relax that plantar tendon.

Number 4- strengthening the muscles of your feet. One of the main cause of plantar fasciitis is actually not wearing the right type of shoes and having a weak foot muscles.

Our bodies were meant to be moving barefoot. That’s our original design, walking barefoot, where a lot of these shoes today cause us to compensate and only use certain areas of our foot, and so actually most of our feet muscles get weak. Walking barefoot or switching over to barefoot shoes, these are the original Vibram shoes- barefoot shoes. They actually strengthen your tendon.

Wearing barefoot shoes strengthens calf muscles. It will help strengthen on of those many, many little muscles within your feet. It’s going to help raise you arch. So, that’s 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’s recommended just starting off 1 hour, maybe even 30 minutes during the day. Over time, kind of work your way up.

If you do the things mentioned above, you’re going to relieve plantar fasciitis.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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