What Is Plantar Fasciitis
Plantar fasciitis is a degenerative disorder that results Is pain in the heel and bottom of the foot. It is the inflammation and irritation of the plantar fascia.
The plantar fascia is the connecting ligament between the heel bone and the toes, and it plays a crucial role in the biomechanics of the foot.
The fascia itself is very important. It is in charge of two major objectives: providing proper support for the arch of the foot and shock absorption. As a result, tears can easily appear in its surface when the plantar fascia is overstreched, therefore leading to pain and inflammation in the foot.
Facts about Plantar Fasciitis
What Causes Plantar Fasciitis
Now that we explained what plantar fasciitis is, we need to cover what causes it. Plantar fasciitis tends to appear as we get older and the fascia becomes less elastic. It usually develops with repeated pressure, which, over time, can cause damage to the tissue in the foot.Below are some key factors that can cause the development of plantar fasciitis:
Massage Therapy For Plantar Fasciitis
Can massage therapy treat plantar fasciitis? Youre understandably wondering if theres an easy, natural way to cure plantar fasciitis if heel pain is taking over your life. While some people might dismiss plantar fasciitis as simple foot pain, anyone who has experienced this condition understands the torment that goes along with having inflamed bands of tissue running through your feet. In fact, it can feel like your muscles have been replaced with ribbons of sharp, hot metal.
When you have plantar fasciitis, the thick band of tissue called the plantar fascia that runs along the bottom of your foot is actually pulling away from the bone. As a result, pain and inflammation radiate throughout the affected area. If plantar fasciitis is left untreated, debilitating bone spurs will eventually form.
Do you know the telltale signs of plantar fasciitis? This is far more than just some mild foot discomfort. These are the most common plantar fasciitis symptoms:
- Pain on the bottom of the heel.
- Pain that increases following exercise.
- Pain that flares up when you stand up after sitting for a prolonged period.
- Swollen heel.
- Foot pain that continues for months.
- Pain in the toes .
- Ankle pain caused by an irritated nerve .
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Stretches For Plantar Fasciitis
After you get this injury, its not a bad idea to first do some basic stretches to relieve the pain. You can lighten the load on your heels by performing these simple exercises at home, courtesy of personal trainer and triathlete Deborah Lynn Irmas of Santa Monica, CA.
The Calf Stretch
The purpose of this stretch is to target the gastrocnemius muscle in your calf. When your plantar fascia starts to recover and the pain dissipates, you may try out this stretch by performing it with both legs slightly bent. By doing it this way, the stretch loosens the soleus muscle in the lower calf. Always be cautious and remember that its important to not hold the stretch positions for too long.
The Plantar Fascitis Chair Stretch Series
For this alleviating stretch, you can perform it while sitting down. This may be the most practical option if you are experiencing severe pain in your feet.
Is Self Massage Effective For Plantar Fasciitis
For most people, massaging the bottom of the foot with a golf ball is an extremely effective way to temporarily reduce pain from plantar fasciitis and heel spurs. Think of this technique as an extension of your own natural instinct to immediately rub a painful bump or injury: Scientists have long known that rubbing the skin helps silence pain receptors and activate pleasure receptors.
One study published in the Journal of Orthopaedic & Sports Physical Therapy demonstrated that patients with plantar fasciitis who used massage in addition to stretching had better short-term outcomes and pain relief than patients who used stretching alone.
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Limited Research Around Plantar Fasciitis Massage
The sports podiatrist informed the patient that there was limited research to suggest that plantar Fasciitis massage is actually a beneficial or reliable treatment option for the condition. She was advised that a detailed assessment must be carried out in order to determine the cause of her condition and therefore which treatment or treatments would be beneficial for her particular set of circumstances. Ordinarily, the patients attending the Sydney heel Pain clinic receive other treatments that do not include plantar fasciitis massage. However, once the biomechanical assessment had been carried out a decision would be made.
The sports podiatrist performed a detailed physical assessment in order to diagnose and confirm plantar fasciitis. Firm finger pressure was applied to the plantar fascia at the attachment point on the base of the heel. Pressure was also applied through the mid arch of the foot along the distal fibres of the plantar fascia. The patient confirmed significant pain on palpation of these key points confirming plantar fasciitis.
The biomechanical assessment also revealed that the patient was using footwear that was way too soft and non-supportive. Part of her treatment plan would involve new shoes. The sports podiatrist was able to prescribe and recommend very specific makes and models of day to day shoes and running footwear. It was also revealed that the patient demonstrated restricted range of motion through the ankle joint due to tight calf muscles.
What About Criticism And Complaints
Oh, I get those too! I on PainScience.com for many reasons, but emailed constructive criticism, factual corrections, requests, and suggestions are all very welcome. I have made many important changes to this tutorial inspired directly by critical, informed reader feedback.
But you cant make everyone happy! Some people demand their money back . I have about a 1% refund rate . The complaints of my most dissatisfied customers have strong themes:
- Too negative in general. Some people just cant stomach all the debunking. Such customers often think that I dismiss everything which I disagree with.
- Too negative specifically. Some are offended by my criticisms of a treatment option that they personally use and like. Or sell!
- Too advanced. Although I work hard to dumb the material down, quite a few people still just find it too dense and dorky.
- Too simple. Some people think they already know everything about the topic. Maybe they do, and maybe they dont. I always wish I could give these readers a pop quiz. In my experience, all truly knowledegable people get that way by embracing every new persective and source of information.
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How Can Myotherapy And Massage Treat Plantar Fasciitis
Plantar Fasciitis is a common cause of heel/foot pain. The Plantar Fascia is a flat band of connective tissue that connects the bones of your heel to your foot. It also provides support for your arch and has an important role in the biomechanics of the foot. As such it is a commonly injured area for people who are on their feet a lot of the time . Plantar Fasciitis can affect people at any age.
Plantar fasciitis is caused by repeated straining of the fascia. These strains can lead to pain and inflammation around the inside heel and arch of the foot. Plantar fasciitis pain typically is worse in the morning upon waking steps or after prolonged sitting. Pain may progress throughout the day.
How Massage Helps With Heel Pain Due To Plantar Fasciitis
Is there anything better at the end of the day than relaxing on the couch and putting your feet up? We spend a significant portion of our day on our feet, and individuals who stand in their work spend even more time on their feet. Its no wonder they get sore and achy by the time were ready to sleep. Mild muscle pain is a common experience that can be relieved with a bath or a relaxing massage. However, if youve been experiencing pain or discomfort on the bottom of your foot while walking or running, you could be suffering from plantar fasciitis.
If your heel pain is severe enough to affect your daily routine, you should consult with a medical professional to diagnose your plantar fasciitis. Your physician will discuss a treatment plan with you, which will likely include a deep tissue massage to aid in relieving tension.
Plantar Fasciitis Treatment Downtown Vancouver
In Latin, plantar means foot and fasciitis is inflammation. Pronounced as plantar fash-ee-eye-tis, it is a simple term that defines a complex and aggravating health condition.
Plantar fasciitis affects four out of five individuals over the age of 50, while people working in active professions such as runners, joggers, dancers, waiters, firemen and policemen of all ages may suffer from heel pain, arch pain, foot inflammation, splints, tears and ruptures.
The heel pain and foot inflammation resulting from sports injuries and other accidents may effect all age groups but a more chronic condition of plantar fasciitis is experienced by people in their golden age and those of us with ongoing health concerns, overweight conditions and pregnancy.
Plantar Fasciitis Treatment
MZ1- 970 Burrard St. Vancouver7 days a week 8 am to 8 pm
RMTs Treat Plantar Fasciitis Downtown Vancouver Massage Therapy Clinic
Plantar Fasciitis treatments range from exercises, balms, gadgets, shoes, surgery and medication. However, the most commonly experienced mild and medium forms of plantar fasciitis can best be treated by massage therapy.
*Cases that require extra attention to heal may be interested in shockwave therapy, which has an excellent track record of success treating plantar fasciitis. The Electra Health Floor has a Physiotherapist who specializes in shockwave therapy . Read more about shockwave therapy and plantar fasciitis at the Electra Health Floor.
The Causes of Plantar Fasciitis
Plantar Fasciitis Is A Painful Foot Condition That Can Be Very Debilitating And Often Strikes People Who Are Fit And Active
It used to be called “policeman’s heel” as it was an occupational hazard for police officers walking the beat.
The plantar fascia is a strong band of tissue that stretches from the heel to the middle foot bones. It supports the longitudinal arch and acts as a shock absorber for the foot.
Someone with plantar fasciitis has developed micro-tears and subsequent inflammation in the plantar fascia, and even placing the foot on a flat floor can cause excruciating pain. It is a condition that can develop slowly or appear seemingly instantly. The pain is usually worse first thing in the morning or after resting. This is because of the micro-tears starting to heal and then being torn apart by using the foot, so each day, or every time someone starts moving having rested, the tears are re-torn, causing pain.
There are number of causes: an increase in usual activity , introducing new activities, a change in the surface usually trained on, obesity, poor running technique, wearing shoes with inadequate heel protection, and, in some cases, tightness of the Achilles tendon.
It can affect one or both feet. The location of the pain will usually be in the main pad of the heel and it will often be tender just to touch.
- Massage is safe in the treatment of plantar fasciitis but you should always avoid any pressure directly onto the client’s heel.
- Avoid work into the side of the Achilles tendon if your client is pregnant.
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Massage Therapy For Plantar Fasciitis: What Are The Benefits
Massage therapy is a natural, non-invasive treatment option that doesnt produce negative side effects. In a study looking at deep massage to posterior calf muscles in combination with neural mobilization exercises as a treatment for heel pain, researchers discovered that deep massage therapy combined with stretching was shown to be significantly more effective compared to a protocol involving ultrasound and stretching. Heres a glance at what patients have to look forward to when choosing massage to treat heel pain:
Is experiencing all of the benefits of healing plantar fasciitis naturally your objective? You dont have to wonder what it would be like to get relief from tight, burning, and inflamed heels. Book an appointment with DE Integrative to learn more about massage therapy for plantar fasciitis.
Heal That Heel Pain With Recovapro
The Recovapro massage gun is an absolute recommendation. Plantar fasciitis is a frustrating condition to deal with, and the Recovapro massage gun is extremely efficient in relieving pain and countering the effects of heel injuries like plantar fasciitis. The vibrations can soothe foot pains and ease the tension at the heel. It increases blood circulation, aiding in fast recovery.
Recovapro massage gun can be calibrated from a low intensity that releases tension in the fascia to a high one that breaks scar tissue formed due to the persistence of tightness of related musculatures.
NOTE:The feet have decreased blood flow due to their distance from the heart. Massaging the feet 3 to 5 minutes a day with a Recovapromassage gun can improve circulation in people with plantar fasciitis, aiding recovery. DO NOT OVERDO IT. Give yourself some time between massages.
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Plantar Fasciitis Massage Timeframes
Plantar fasciitis massage therapy timelines vary, dependent on the severity of the injury and the efficacy of adjacent therapies.
If plantar pain is quickly recognised as such, rest and implementation of preventative strategies may be sufficient to heal the inflammation in a matter of days. As the intensity of pain and scar tissue increase, so does the average length of time required to recover. Weekly or twice weekly massage therapy sessions may be required for 4-6 weeks to markedly reduce scar tissue and pain and increase flexibility. The most intractable and chronic cases may take up to two years to heal. The success of plantar fasciitis massage techniques depends on the effort the patient is willing to make during non-contact time with the therapist or practitioner. To further complicate matters, plantar fasciitis appears to respond differently to various treatments, that is, what may work for one person may not work for another. Massage can help to reduce pain temporarily in some cases and be near-curative in others. In almost all circumstances, massage can provide temporary pain relief both during and after a session.
Does Massage Work For Plantar Fasciitis
Yes, it does. Recent research has found that patients suffering with plantar fasciitis appeared to have superior recovery rates if their physiotherapy treatment included soft tissue release not only of the plantar fascia, but also of other tight muscles in the legs.
The good news is that the current research further suggests that self-massage techniques are just as effective as massage done by a therapist. So, no need to break the bank! Heres how you can do it in the comfort of your own home.
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Assess Your Footwear And Make Recommendations
One of the main reasons a person suffers from plantar fasciitis is because of their footwear. Therefore, as part of your ongoing treatment plan with an RMT, they will assess your current footwear and recommend footwear more suitable for you.
Footwear needs to be supportive and sturdy, especially if you are on your feet all day. It may be that you require arch support or a wider fitting shoe. The right shoe is essential and will help to prevent relapses of the condition in future.
No Miracle Cures Just A Thorough Plantar Fasciitis Education
Unsurprisingly, a lot of plantar fasciitis information on the Internet is shallow repetition of basic conventional wisdom, much of which is just wrong. While the quality of online information has been gradually improving, its still mostly just obsolete basics or gurus pushing crank theories and miracle cures.
There are no miracle cures for sale here. If there was actually a reliable, proven treatment method for plantar fasciitis, Id just tell you up front, and so would lots of other people, and this book wouldnt need to exist. Its point is to help patients and pros sift through all the half-baked theories and imperfect treatments. Its purpose is to educate. Theres not much here that you cant find somewhere else if you do enough Googling. But this is a one-stop shop, everything in one place, from an author who has spent years evaluating this stuff.
And living with the condition, too!
I have a mild but incurable case of plantar fasciitis: I cant recover fully because its caused by a minor foot deformity, a slight twist in my foot bones . But this also gives me a great opportunity to perpetually test treatments: every time it flares up again, I get to try again! So Ive tried most of them personally, and I do quite well controlling it.
All of that is hopefully worth more than several sessions of physical therapy, at a fraction of the cost.
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Toss The Old Sneakers
You may be surprised to hear that one of the main causes of plantar fasciitis is worn-out sneakers. Its true, that sweaty old pair of gym shoes you just cant live without could be the culprit for your heel pain.
Plantar fasciitis is common in athletes, particularly runners. In fact, up to one in ten runners will get plantar fasciitis at some point, and most athletes could stand to replace their footwear more often. If its been many months of hard use in the same pair of shoes, its time to retire them and move on to a new pair that has a solid base.
When it comes to workplace and casual wear, its important to be aware of the amount of support in the shoe and the height of the heel. High-heeled shoes have been shown to actually change the alignment of the foot and ankle, creating a negative chain reaction that can travel as far up as the lower spine. Doctors and physical therapists agree that the primary factor when choosing womens footwear should be foot and whole-body health, rather than purely aesthetics.
Over time, shoes can actually cause the muscles of the foot to weaken and place unnecessary strain on the structures surrounding the plantar fascia, so wearing shoes with proper support, particularly in the arch area, is key to beating plantar fasciitis. A low to minimal heel and plenty of room in the toe box for natural movement are both important for avoiding foot dysfunction.