Try this easy stretch for plantar fasciitis. All you need is a step! Put your big toe on the step with the ball of your foot and heel on the ground. Drive the front knee forward, holding for 3-5 sec. Perform 10x and this can be done 3-6 times a day.
This can also help out some folks with Achilles and heel pain. Give it a try and let us know how it helps. If you have any questions, you can always contact me at firstname.lastname@example.org
I recently came across a study that found from 2007-2011, almost 1 million people went to their doctor for plantar fasciitis, accounting for over 5.7 MILLION visits. Pretty amazing how prevalent of an issue foot and heel pain is in America. What was even more staggering was that only 7% of those patients went on to see a physical therapist to help treat their symptoms. Really??
While plantar fasciitis is difficult to treat, physical therapy, from a good clinician, should, at the very least, be able to minimize your discomfort, Yes, passive modalities are helpful (ultrasound, iontophoresis, ice, TENS, etc.) but hands-on treatment, further understanding of the cause of your symptoms, and a solid home exercise program that is correctly followed should give you significant relief. We see it in our clinic every day.
Don't blame the heel spur, please.
Another interesting study looked at people with and without plantar fasciitis and found almost 50% of people WITHOUT plantar fasciitis had a heel spur. The study further went on to say that "key radiological features that differentiate the groups were not spurs but rather changes in the soft tissue."
2 (of many) Things to Try:
1. Toe/Achilles Complex Stretch - 5 sec holds 10x; 3-5 x per day, especially in the AM and before you hit the sack.
2. Ball on soft tissue - 2-5 minutes 3-5 x per day...especially in the AM and before bed time.
Please come and see us if you have been having persistent heel pain. There is a good possibility we can help get rid of your symptoms. Let me know if you have any questions: email@example.com
Look at that picture above...24 degrees of dorsiflexion (ankle/toes pointed towards your body). I know this isn't meaningful to most people, but if you have trouble squatting or had ankle, knee, hip, or back pain, lack of ankle mobility could be the reason (or at least one of them). Recently, I have seen an increased number of patient complaining of knee pain without major trauma. The first place I look? The ankle...And you should be looking at yours. IT'S EASY!
If your knee touches, you most likely have sufficient ankle range. Congratulations, you can stop reading. If your knee does NOT touch the wall, then read on. We need to fix this...Below are 2 easy exercises to start working of your ankle dorsiflexion.
Calf Stretch: 30 sec hold; 2-3 rounds
Heel Raises Off a Step: 15-20 reps; 2-3 sets.
There you go. 2 easy ways to improve ankle mobility; there are tons more. This by NO MEANS solves all ankle mobility issues. There are many components to ankle mobility and consulting with a knowledgeable physical therapist is advised.
I hope you have a geat 4th of July!
The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you! Check out their bios for more specific information.