Best Shoes for Plantar Fasciitis » cures for plantar fasciitis

Stretches for Plantar Fasciitis

admin — Wed, 04 Aug 2010 04:20:10 +0000

For people suffering from Plantar Fasciitis, strengthening and stretching of the heel and calf muscles has proven to be an effective treatment method. Used alongside of other prescribed treatments, these stretches have been shown to reduce the recovery time and provide long term pain relief. These stretches are easy to perform and require very little in the way of equipment, so patients should be able to perform them at home with little or no supervision.

Wall Stretch for Plantar Fasciitis

Standing about arms length away from a wall, the patient places both hands on the wall and then moves the affected leg backwards, keeping the foot flat on the floor and the leg straight as much as possible. As the leg moves back the calf muscles will begin to stretch as long as the patient is trying to keep the foot flat. Once a definite sensation of stretching is felt, but not so much that the patient is in pain, the position should be held for about 10 seconds. The patient should then relax the muscle and then repeat this exercise about 20 times.

Stair Stretch for Plantar Fasciitis

The patient stands on a stair with half of each foot on the stair and half off. The patient slowly lowers the ball of their foot, stretching out the calf muscle until just below the point of pain. This position is held for 20 seconds and then the muscle is relaxed. The exercise should be repeated 15-20 times and also helps to strengthen the calf muscles.

Slant Boards for Plantar Fasciitis

The patient stands straight up facing upwards on a small ramp that has about a 30 degree grade. The patient should stand on this ramp for several minutes, keeping the legs and body straight. The ramp can be placed somewhere the patient will be for a long time, such as in the kitchen or in the living room while watching TV. Standing on the ramp in this manner will stretch out the calf muscles in both legs.

Towel Stretch for Plantar Fasciitis

The patient sits on a bed or chair and extends their leg in front of them, keeping it is as straight as possible. A towel is then draped around the foot just above the ball of the foot. Taking each end of the towel in one hand, the patient then pulls toward their body, stretching both the calf and the plantar fascia.

Conclusion

One of the most important factors in relieving Plantar Fasciitis pain is the strengthening and stretching of the calf muscles as well as the plantar fascia itself. By performing simple stretches that can easily be done at home, most patients shorten their total recovery time and reduce the amount of pain associated with the condition.

What Is Plantar Fasciitis And Its Symptoms?

admin — Wed, 04 Aug 2010 04:02:25 +0000

Plantar Fasciitis is a condition of inflammation of the Plantar Fascia, which is a wide and inelastic band of fibrous tissue that runs along the bottom (Plantar surface) of the foot. The Plantar Fascia acts like a bowstring that forms the arch. It is attached to the heel bone, runs along the arch as it widens out, and attaches to the ball of the foot.

This inflammation, or Plantar Faciitis is a common, painful foot condition that affects people of all ages, but mainly middle aged men and women. It is also closely linked to people who have gained weight rapidly and in recreational runners and athletes. Doctors and patients alike often mistake or misdiagnose Plantar Fasciitis as heel spurs. This is a common error as the pain associated with this syndrome is localized in the heel accompanied by sharp, stabbing pain. The pain builds gradually and can affect both feet simultaneously. The band of tissue that forms the arch of the foot becomes inflamed, or swollen and damaged. The pain is usually the worst in the morning when first standing, but usually subsides rather quickly. However, the pain generally comes back after a long day of standing or walking, or getting up from a prolonged seated position.

This condition can persist for years if not taken care of properly. Often, after treatment, people tend to feel well and healed, resulting in a forced return to a normal life of walking, standing, and running. An early return to normal life can lead to a re-straining of the tendons starting the condition all over. If ignored, this condition can cause other chronic conditions that may hinder a return to normal life. Due to Plantar Fasciitis causing people to change the way they walk, foot, knee, hip, and back problems can develop.

People that are considered high risk for Plantar Fasciitis are flat footed people, people with high arches and rigid feet, or those with poor arch supports in their foot wear. Those that run or walk on their toes, run on inclines, or experience a rapid activity level change, and pregnant women are also considered high risk of heel pain problems like plantar fasciitis.

One of the first things to do when experiencing Plantar Fasciitis is to rest the affected foot. Hot and cold treatments, alternating between the two, should follow. Be sure to use a deep, penetrating heat to stimulate the blood flow to the foot. Cool it down with ice for the swelling and repeat. Changing the shoes you wear and wearing night splints along with stretching exercises are also know to be effective treatments.

Plantar Fasciitis Treatments

admin — Sun, 25 Apr 2010 02:59:36 +0000

There are many treatments for the foot pain plantar fascia: medicine, therapy, and surgery. Plantar Fascia is inflammation and stabbing pain across the bottom of the foot. Your plantar fascia is a shock absorbing bowstring, small tears can occur if the tension is too great.

Note: we’ve written a full blown 4000 word comprehensive article talking about the various plantar fasciitis treatments available to you.

Symptoms are sharp pain when you first stand up in the morning. The pain decreases as you move around but may return when you stand for a long time. This ailment is common in runners, obese people, pregnant women and those who wear shoes with poor support.

A good treatment is proper plantar fasciitis shoes — be them running shoes, walking shoes, dress shoes, etc. Shoes are the natural way to help ease the pain of plantar fascia. Another natural treatment is to warm up and stretch your foot before exercising or playing your sport, you may want to change your workouts for awhile. Switch from running and walking to biking or swimming. This may be a temporary change only, but some people may have to switch permanently for the plantar fascia to go away completely.

Stretches include flexing your foot up and down a few times before standing. You can also place a towel across the ball of your foot and hold onto both ends pulling gently toward you, keep your knee straight and hold for 15 to 30 seconds repeat stretch up to 4 times. You may roll a ball under the arch of your foot, first sitting down and increase to stand. Stretching should not cause pain. Get a new pair of walking shoes, look for good arch support and a raised sole. Heel cups and shoe inserts are a natural affordable treatment option. Try wearing walking shoes often even when getting out of bed to check on your children, or walking around your home. There are shoes made specifically for plantar fascia. Other products include a brace to support the plantar fascia, support sandals, cold booties to ice your foot right where you need it, night splints ( which stretch the plantar fascia and the Achilles tendon), and even slippers.

Medication may relieve your foot pain. Ibuprofen and naproxen have been effective. Corticosteroids a topical skin solution or injection may help. Shock wave therapy is sometimes used. Sound waves are used to stimulate heeling. Surgery to detach the plantar fascia from the heel bone is a last resort. It is for those who have tried other natural treatments or medication for 6 to 12 months and found them to be ineffective. Happily 90 % of people with plantar fascia recover with moderate treatments in a few months.

Treatments for Plantar Fasciitis

admin — Sat, 03 Oct 2009 21:40:10 +0000

Plantar Fasciitis is the ligament that connects your heel bone to your toes. When this ligament becomes inflamed, individuals suffer pain in the bottom of the foot, but it is mostly characterized by heel pain. This is not a condition to be self-diagnosed, but should be done by a physician.

How is Plantar Fasciitis treated? There is no single treatment for plantar fasciitis that works best for everyone; but there are many options are available for relief. After your doctor assesses that your foot pain is definitely Plantar Fasciitis, his first recommendation will probably be to try resting your feet by cutting out activities that make your foot hurt. Walking or running on hard surfaces will have to stop. To reduce the pain and swelling, put ice on your heel and take an over-the-counter anti-inflammatory such as Advil or Aleve.

Plantar Fasciitis Treatments through Stretches
Basic exercises for Plantar Fasciitis include calf stretches and towel stretches several times a day, especially when first getting out of bed. The calf stretch should be done 3 to 4 times a day, 5 days a week. Stand facing the wall with your hands at about eye level on the wall. Put the leg you want to stretch about a step behind the other leg. While keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold this position for 15 to 20 seconds; repeat 2 to 4 times. The towel stretch may be done while sitting up in bed or on the floor. Hold both ends of the towel while the middle of the towel crosses the ball of your foot. Keeping knee straight, pull the towel towards you. Hold this position for 15 to 20 seconds, repeat 2 to 4 times.

Shoes for Plantar Fasciitis
When suffering with Plantar Fasciitis, it is also good to purchase a good pair of shoes. These should be shoes with good arch support and cushioned sole. If unable to find shoes meeting these criteria, investing in a pair of heel cups or shoe inserts (orthodics) is advised. Wear these in both shoes even though only one heel my be hurting. Heel cups and orthodics help to distribute pressure to your feet more evenly.

Plantar Fasciitis Night Splints
If these conservative measures do not offer any relief, your doctor may put you in a plantar fasciitis night splint, which is fitted to your calf and foot. This holds the plantar fascia and Achilles tendon in a lengthened position overnight so that they can be stretched more effectively.

Short Leg Cast Treatment
Another option is the short leg cast that goes up to but not above the knee. This cast is worn 3-6 weeks and is often successful in relieving the pain and inflammation. Alternatively, a cast boot, which looks like a ski boot, may be prescribed. It too is worn full-time, but can be removed for bathing. If the use of a cast does not work, your doctor may recommend steroid injections. These injections provide lasting relief for most patients, but are very painful and not for everyone.

Loss Weight
This condition is often caused by too much weight on the feet. As much as you might not want to hear this, you may need to look at losing some weight if you are obese. Less weight will put less pressure on your heel and may allow the condition to properly heal.

Don’t Do the Same Things
Finally, you may want to look closely at your activities and make some changes. If you are participating in a sport that is causing this condition, take a break for a few months or stop completely. If say running 10k a day is causing that pain, cut back the amount you run, change your shoes, etc. Changing your routine may help lessen the pain.

Plantar Fasciitis Surgical treatments
There are very few people that will have to have surgery. The procedure detaches the plantar fascia from the heel bone. Surgery is generally an option when the pain is so severe and all other treatments failed. Side effects include a weakening of the arch in your foot, but relief from the constant pain.

So there you have it, a list of SOME of the more popular cures for plantar fasciitis. I don’t want to promise you a definite cure here, but it’s definitely possible to treat this condition through one of the treatments listed above or some combination of them.