Healing Plantar Fasciitis

Heel pain can be excruciating, especially when you are required to stand on your feet all day. Suffering from this chronic discomfort may be due to plantar fasciitis. Yet, while it may seem like a cause of concern, plantar fasciitis is treatable.  As you're about to see in the video below, Specialist Dr. walks us through how a professional would go about treating plantar fasciitis through exercises. The chiropractic orthopedist also gives some valuable advice on how to maintain healing at home.

What causes Plantar Fasciitis? Plantar fasciitis most commonly appears in individuals who put more stress on their feet than the average person, such as athletes, women who frequently wear high heels or individuals who are overweight. 

The pain associated with plantar fasciitis can be severe. Some people describe it as a stabbing pain, which usually starts first thing in the morning. This stabbing sensation is a result of the plantar fascia - the thick band of tissue that runs across the bottom of the foot, which connects the heel bone to the toe, becoming inflamed. 

Healing Plantar Fasciitis Once you have been diagnosed with plantar fasciitis, Dr. recommends taking an interdisciplinary approach. He suggests decreasing the inflammation caused by the plantar fasciitis in the foot first, then focusing on flexibility exercises in the calf muscle, as you will see in the video below. Dr. also recommends using a device known as an intracell stick - a tool which you too can safely use at home.

If however, your plantar fasciitis continues to act up, then a procedure known as Graston is necessary. In this technique, a specialist uses a stainless steel instrument to break down scar tissue adhesions, to lengthen the tissue and to create elasticity, driving blood into the area.

Rest: It's important to keep weight off your foot until the inflammation goes down.
Ice: This is an easy way to treat inflammation, and there are a few ways you can use it.
To make an ice pack, wrap a towel around a plastic bag filled with crushed ice or around a package of frozen corn or peas. Put it on your heel 3 to 4 times a day for 15 to 20 minutes at a time.

Or you can fill a shallow pan with water and ice and soak your heel in it for 10 to 15 minutes a few times a day. Be sure to keep your toes out of the water.
Another option is to fill a small paper or foam cup with water and freeze it. Then rub it over your heel for 5 to 10 minutes. Never put ice directly on your heel.

Pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can make your foot feel better and help with inflammation.

Stretching and exercise: Stretch your calves, Achilles tendon, and the bottom of your foot. Do exercises that make your lower leg and foot muscles stronger. This can help stabilize your ankle, ease pain, and keep plantar fasciitis from coming back.

Athletic tape: Tape can support your foot and keep you from moving it in a way that makes plantar fasciitis worse.

Shoe inserts. Also called insoles, arch supports, or orthotics, they can give you extra cushion and added support. You can get them over-the-counter (OTC) or have them custom made. Typically, your results will be just as good, and cheaper, with OTC inserts. When you choose one, firmer is better -- and make sure it has good arch support.
Heel cups. With each step you take, your heel pounds the ground and puts tension on your plantar fascia. These heel-shaped pads that go in your shoes may help. They raise your heel to relieve tension and give you extra cushion. They often don't work as well as inserts, but they're a cheap option to try.
Night splints. Most of us sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints, which you wear while you sleep, keep your feet at a 90-degree angle. So instead of shortening your plantar fascia, you get a good, constant stretch while you sleep. 
They can be bulky, but they tend to work really well. And once the pain is gone, you can stop wearing them. 
Walking cast or boot. Typically, your doctor would suggest a walking cast or boot -- called a controlled ankle motion (CAM) walker -- only when other treatments have failed. The cast or CAM walker forces you to rest your foot, which can help relieve pain. But it's not a cure. When the cast comes off, the pain may return. That means you'll need other treatments too, like insoles and stretching.

Can You Prevent Plantar Fasciitis?

Once your foot feels better, you can make a few lifestyle changes to help keep plantar fasciitis from coming back. These include:

Lose weight. If you're overweight or obese, you may put more pressure on the bottom of your feet. That pressure can lead to plantar fasciitis.

Choose shoes with good support. Replace your athletic shoes often. Stay away from high heels.
Don't go barefoot on hard surfaces. This includes your first few steps when you get up in the morning. It’s common to feel plantar fasciitis then. So you’ll want to keep some supportive footwear by your bed.
You may also want to ask your doctor if it would help to wear inserts in your shoes.

Do low-impact  exercise. Activities like swimming or cycling won't cause plantar fasciitis or make it worse. After you’re done, stretch out your calves and feet. For instance, curl and relax your toes and make circles with your feet and ankles.

Avoid high-impact activities. These include running and jumping, which put a lot of stress on your feet and can make your calf muscles tighter if you don’t stretch them out.
Keep doing your leg and foot stretches. Two of these include:

1. Stretch your calves. Stand facing a wall. Put your hands on the wall. Step one foot behind the other, keeping both feet parallel to each other. Gently lean toward the wall, keeping your back heel on the ground. Hold for 10 seconds, and then switch feet. Repeat several times on each side.
2. Stretch the bottom of your foot. Sit down and cross one foot over your other leg. Hold your toes and gently bend them backward.

Untuck your bedsheets. If your sheets are tucked too tightly and you sleep on your back, your feet will be in a pointed position while you sleep.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
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Cuases And Treatment For Heel Pain

The toes and heels are the most load bearing components within your feet which take most of the weight when walking, running, exercising or even standing up. The heels are an especially vulnerable part of the body which can become painful either due to injuries or excessive stress put on it. Pain in your heels can also be a sign of other problems in your body.

Heel pain is an extremely common complaint, and there are several common causes. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the precise cause of the problem. Once the source of the pain is clear, a more targeted treatment plan can help you speed your recovery. Furthermore, knowing the right cause of symptoms can help you take steps to prevent the condition from returning. If you have pain, some causes include:

Most Common Causes of Heel Pain  

Plantar Fasciitis: This is the most common condition that causes heel pain. Plantar fasciitis is due to irritation and inflammation of the tight tissue that forms the arch of the foot. Plantar fasciitis is characterized by pain on the bottom of the heel that is often felt upon weight bearing after rest, such as when taking your first steps in the morning or when standing up after prolonged sitting. There are many treatments that people use for plantar fasciitis including ice application, anti-inflammatory medications, footwear modification, stretching, and others. Often it takes time and avoidance on aggravating activities in order for the body to fully recover from this condition. The words plantar fasciitis and heel spur are often used interchangeably, and while they don't really mean the exact same thing, they often are used to describe the same problem.  

Achilles tendonitis: This type of tendonitis causes an inflammation of the Achilles tendon and is the result of overuse or trauma to the Achilles, the large cord-like tendon that attaches to the back of the heel bone. The pain is usually located at the part of the tendon that is slightly above the heel bone, although this can also cause pain directly at the insertion of the tendon on the heel bone. Achilles tendonitis often causes nagging pain that may take months or longer to resolve. Some simple treatments including ice, anti-inflammatory medications, or heel wedges can be helpful, but in more advanced situations, the foot may need to be immobilized for a time.

Other Sources of Heel Pain 

Tarsal Tunnel Syndrome:  This nerve condition causes a large nerve in the back of the foot to become pinched. Similar to carpal tunnel syndrome in the hand, tarsal tunnel syndrome can cause heel pain. In addition, other nerve symptoms such as numbness and tingling can occur in people who have this condition.

Stress Fractures::  Overuse injuries of the bone can lead to stress fractures. A stress fracture is especially concerning in athletes such as long distance runners who have heel pain. Typically these symptoms will occur gradually over time, especially when athletes or long distance runners increase their running mileage.

Heel Bursitis:  or 'Pump Bump': Bursitis is inflammation of a fluid-filled sac that lies between a tendon and bone. Retrocalcaneal bursitis causes pain deep in the back of the heel and is the result of inflammation of a bursa that lies beneath the Achilles tendon where it attaches to the back of the heel bone. Another type of  bursitis occurs from the shoe rubbing against a bony prominence on the heel bone. This results in pain, redness, and sometimes swelling on the upper part of the back of the heel.                                                                                                  

Sprains or straining the leg: Exercising is one of the most common culprits behind heel damage. Wearing the wrong shoes over prolonged periods, which can cause your balance to be shifted and will lead you to put strain on your heels and cause pain. Falling or spraining during exercising or training can also cause heel pain. 

Achilles tendon:  A common cause for heel pain, the Achilles tendon connects the calf muscle to the heel. If this is torn or damaged, it can cause pain in your heel.

Arthritis:  The deposition of uric acid crystals in parts of your body may result in arthritis; this is a fairly common cause for heel pain as well.

When to Call the Doctor

If you are unsure of the cause of your symptoms, or if you do not know the specific treatment recommendations for your condition, you should seek medical attention. Treatment of heel pain must be directed at the specific cause of your problem. Some signs that you should be seen by a doctor include:

• Inability to walk comfortably on the affected side
• Heel pain that occurs at night or while resting
• Heel pain that persists beyond a few days
• Swelling or discoloration of the back of the foot
• Signs of an infection, including fever, redness, warmth
• Any other unusual symptoms

Treatment

Treatment depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on a treatment program. If you are unsure of your diagnosis, or how severe your condition is, you should seek medical advice before beginning any treatment plan.

Some common treatments are listed here. Not all of these treatments are appropriate for every condition, but they may be helpful in your situation. 

Rest: Avoiding the precipitating activity; for example, take a few day off jogging or prolonged standing/walking. Just resting usually helps to eliminate the most severe pain, and will allow the inflammation to begin to cool down. 

Apply Ice packs: Icing will help to diminish some of the symptoms and control the heel pain. Icing is especially helpful after an acute exacerbation of symptoms. 

Exercises and stretches: Exercises and stretches are designed to relax the tissues that surround the heel bone. Some simple exercises, performed in the morning and evening, often help patients feel better quickly. 

Anti-Inflammatory Medications: Anti-inflammatory medications help to both control heel pain and decrease inflammation. Over-the-counter medications are usually sufficient, but prescription options are also available. 

Shoe Inserts: Shoe inserts are often the key to successful treatment of heel pain. The shoe inserts often permit patients to continue their routine activities.

Prevention

Preventing symptoms of heel may be a critical component to the long-term treatment of your condition. Depending on the exact source of pain, prevention strategies may slightly differ, but in general there are some steps that you can take to avoid a recurrence of heel pain symptoms. Some of these steps include:

Gradually increasing activity levels, especially athletes who were increasing their athletic activities or running mileage, progressing gradually over time, and taking breaks to ensure has opportunity to heal, can help prevent recurrent wound healing problems.

Maintaining ideal body weight: Excess body weight causes a number of medical concerns, among them is the increased burden on the lower extremities. People with excess body weight have a higher chance of developing arthritis in your joints, and place increased stress on the lower extremities, including the heel.

Wearing the right footwear: Wearing appropriate footwear for different types of weight-bearing activities is critical for prevention of many types of heel pain. Some activities require appropriate support or cushioning, and wearing the appropriate footwear for the activity can help avoid a recurrence of heel pain.

Early identification of discomfort: Usually your body will let you know when you are doing some kind that is causing an aggravation. Listening to the symptoms, especially in the early stages, can give you an opportunity to address a problem before it becomes severe. Continuing to perform an activity that is causing worsening of symptoms, can lead to a more significant problem that is harder to address.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                    https:// kneereplacement-stickclub.blogspot.com/                              

FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com