Plantar Fasciitis Stretches
Plantar fasciitis means inflammation of your plantar fascia Your plantar fascia is a physically powerful band of tissue like a muscle that stretches from your heel to your focus foot bones. It supports the arch of your foot and too acts as a shock absorber in your foot. Plantar fasciitis is common. About 1 in 10 people will find plantar fasciitis at some time in their life. It is the majority common in people between the ages of 40 to 60 years. However, it can happen at any age. It is twice as frequent in women as men. It is too common in athletes.
As mentioned above, improper shoes cause plantar fasciitis. Also, for its treatment, good shoes are suggested. There are shoes which do not have a cushioning at the center of the foot. In walking shoes for plantar fasciitis, there is an arch at the middle of the sole. This arch and well supported mechanism in these shoes can help in rendering great relief while walking. Otherwise, excessive pressure on the feet can cause increase in pain and inflammation. These shoes have built-in features which provide relief from the pain. There are motion-controlled shoes for those who have developed plantar fasciitis due to flat foot or wrong shoes.
The treatment of plantar fasciitis may include non-steroidal anti inflammatory such as Ibuprophen, or Naproxen, rest, ice and heat modalities, or orthotic devices for shoes to provide arch support. Your doctor may inject your foot with corticosteroids or prescribe a corticosteroid cream which may provide relief. If you're overweight diet to normalize your weight may be suggested. Exercises to stretch the plantar fascia and strengthen the lower leg muscles may be suggested. Night splints which hold your foot at a 90 degree angle may be suggested to keep the plantar facia lengthened at night allow for greater stretching and decrease morning pain.
Inappropriate footwear is the No. 1 cause of plantar fasciosis. Footwear that possesses toe spring and a tapered toe box holds your big toe in an adducted and extended position. In this position, your abductor hallucis muscle—the muscle responsible for moving your big toe away from your foot’s midline—pulls on a foot structure called the flexor retinaculum and may restrict blood flow through your posterior tibial artery, the vessel that carries blood to the bottom of your foot. Tissues in the sole of your feet begin to degenerate as blood supply to this area is decreased.
Splints for plantar fasciitis should be worn overnight. They hold the foot in dorsiflexion position. This prevents the tightening of the plantar fascia tissues. The gentle stretching of the splint helps the tissue come back to its natural length over time. The stretching of the plantar fascia helps reduce the stress on the heel. It may cure a person within 2-3 days. It may also take longer depending on the injury. They are padded that provides comfort to the wearer. The adjustable night splint is helpful in gently reducing and increasing the stretch on the foot. This helps make the foot used to the night splint for plantar fasciitis.
When you go in to see your podiatrist about the pain in the bottom of your heel, be sure to come prepared to answer questions (and ask questions of your own, of course). Your doctor will probably want to know a history of your symptoms and will perform a physical exam of your foot to check for swelling and redness. He or she may also check for tenderness on the foot to find out where the pain is coming from. You may need to get X-rays to check for other possible sources of your pain (such as stress fractures).
Of all the hours I spent reading and researching a plantar fasciitis cure or remedy, my lightbulb moment came by surprise. In the As Seen on TV section of a store I saw Yoga Toes. Yoga Toes is a small bubbled ladder that goes between your toes to stretch out the ligaments and tendons in your foot side to side. But it was $30. So I wondered if I could think of something else that would stretch out my feet in the same way but cheaper. Then I thought of the foam pedicure toe separators. They were only $1 a pair.
Strengthening programs should focus on intrinsic muscles of the foot. Exercises used include towel curls and toe taps. Exercises such as picking up marbles and coins with the toes are also useful. To do a towel curl, the patient sits with the foot flat on the end of a towel placed on a smooth surface. Keeping the heel on the floor, the towel is pulled toward the body by curling the towel with the toes. Next, the process is reversed, and the outside four toes are repetitively tapped to the floor while keeping the big toe in the air.
Why is this exercise valuable? The muscles of the feet require good strength to control the forces associated with landing on the ground during the running stride. This toe-walking exercise helps to develop the eccentric (support) strength and mobility in the muscles of the foot and calf, as well as the plantar fascia and Achilles tendon (eccentric strength means hardiness as these structures are being stretched out). The exercise also works the foot and ankle through a broad range of motion, especially for the foot which is bearing weight on the ball and toes while the ankle is extended (is in plantar flexion).
Plantar fasciitis accounts for around eight percent of all running injuries,1 and is common among runners of all ability levels, and is even a problem for sedentary people, where obesity and working long hours while standing are probably the driving causes. Runners, of course, face additional issues due to the forces associated with running, but you shouldn’t overlook your footwear or habits in the rest of your life if you come down with a case of plantar fasciitis. Women’s footwear is especially bad with respect to strain on the arch, but unsupportive hard-soled men’s shoes are problematic too. Causes and what irritates plantar fasciitis