Exercises for Plantar Fasciitis
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by Andrew Pacholyk MS L. Ac
Plantar Fasciitis is inflammation of the plantar fascia, a thin layer of tough tissue supporting the arch of the foot. This may cause the heel to hurt, feel hot or swell. Microscopic tears, which occur repeatedly to the plantar fascia cause pain. Sometimes plantar fasciitis is called “heel spurs”, but this is not always accurate, since bony growths on the heel may or may not be a factor.
Plantar Fasciitis is often recognized when there is heel pain that is present on first putting weight on your feet. This pain usually gets better with movement but returns again when you sit or lie down for even a few minutes.
At night, apply herbal ice (san huang san) to the bottom, side, heel, and Achilles tendon. Wrap with gauze and wrap with an ace bandage.
In the morning, unwrap and wash area clean. Soak your foot for 15 minutes in tendon soak. Dry. Apply tendon lotion and then apply wu yang pain relieving plaster. Then put on your stockings, or socks for the day.
At the end of the day, unwrap and wash area clean. Soak your foot for 15 minutes in tendon soak, again. Dry.
Homeopathic Rhus Tox 30c taken twice a day can help relieve pain.
Wear only shoes with good arch support. Have orthotics for ALL your shoes.
Try to avoid going barefoot during the healing process.
While you are healing, avoid, cold, raw foods, iced drinks, sour foods, and shellfish.
Lose weight: Added weight adds extra pressure per square inch to the surface of the feet. Stretching the plantar surface of the feet are imperative for the healing process. Here are a few exercises for stretching and strengthening the muscles of the foot and ankle, to aid in healing plantar fasciitis.
Before you start these exercises, do a warm-up: Warm tissues are more flexible than cold tissues and are less likely to be injured. If you are participating in sports, it is very important to warm up and do stretching exercises before your sport. Warming up and stretching will increase the flexibility in your plantar fascia and decrease the chance of injury and inflammation.
Source: http://omtimes.com/2015/09/plantar-fasciitis/
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