Plantar Fasciitis

Like most people I am sure you have heard the term Plantar Fasciitis but unless you have suffered from it you may not know what it is. Here is an overview so you can be more well-informed. If any of this sounds familiar to something you are suffering with feel free to call our office so we can help you with a treatment plan. 

Plantar Fasciitis

Anatomy:  The plantar fascia is a thick, broad, inelastic band of fibrous tissue that courses along the bottom (plantar surface) of the foot. It is attached to the heel bone (calcaneus) and fans out to attach to the bottom of the metatarsal bones in the region of the ball of the foot. Because the normal foot has an arch, this tight band of tissue (plantar fascia) is at the base of the arch. In this position, the plantar fascia acts like a bowstring to maintain the arch of the foot.

Causes: Plantar fasciitis refers to an inflammation of the plantar fascia. The inflammation in the tissue is the result of some type of injury to the plantar fascia. Typically, plantar fasciitis results from repeated trauma to the tissue where it attaches to the calcaneus. This repeated trauma often results in microscopic tearing of the plantar fascia at or near the point of attachment of the tissue to the calcaneus. The result of the damage and inflammation is pain.

 If there is significant injury to the plantar fascia, the inflammatory reaction of the heel bone may produce spike-like projections of new bone called heel spurs. The spurs are not the cause of the initial pain of plantar fasciitis; they are the result of the problem. Most heel spurs are painless. Occasionally, they are associated with pain and discomfort and require medical treatment or even surgical removal Plantar fasciitis (heel-spur syndrome) is a common problem among people active in sports, especially runners. It typically starts as a dull, intermittent pain in the heel and may progress to sharp, constant pain. Often, it is worse in the morning or after sitting, and then decreases as the patient begins to walk around. In addition, the pain usually increases after standing or walking for long periods of time, and at the beginning of a sporting activity. Often people who develop plantar fasciitis have several risk factors for doing so. 

They include: 

• Flat feet

• High arched, rigid feet 

• Increasing age and family tendency 

• Running on toes, hills or very soft surfaces (sand) 

• Poor arch support in shoes 

• Rapid change in activity level

TREATMENT: Fortunately, the majority of cases of plantar fasciitis respond favorably to non-operative treatment such as chiropractic care. However, the recovery time varies tremendously from patient to patient. While some patients may be healed after 6 weeks of treatment, others may require 6 months or longer for recovery. In addition, the methods of treatment that may work for one patient may not be successful in another patient. Typically, the methods of treatment that are attempted include anti-inflammatory mediation, icing, stretching, Graston Technique, activity modification, and heel inserts.

Gateway Bay Colony Chiropractic - 281-337-7000  - www.gatewaybaycolony.com

Hip-flexor Stretches

With the weather warming up more people are out and about getting active. This means more biking, rowing and activities you use your hips to do the work so here are a couple of stretches to help you out.  They are great because you can do each day before you roll out of bed or before you hop into bed in the evening.

Lying Hip-flexor stretch:
A. You can either lie on your bed or a mat on the floor in a fetal position, with your head on your pillow or even a folded towel. Hold your left ankle with your left hand (if you are unable to reach your leg with your hand you can use a towel or strap wrapped around it to hold it and stretch). Keep your right knee at a 90 degree angle (you can hold this leg in place with your right hand if needed).

 B. Take a deep breath and tuck your pelvis under slightly while gently pulling your leg back until your knee is slightly behind you and your thigh is parallel to the floor. Avoid arching your back during this stretch. Exhale and hold the stretch for 5 seconds, then bring your knee back up toward your chest again.  Repeat up to 10 reps on the one side and then switch sides.

Not Out of Bed Hip-flexor stretch:

Lie on your bed on your back looking up at the ceiling. Make sure you are on the edge of your bed side. Stabilize yourself as you lower your foot off the edge of the bed to the floor. This will gently stretch out your hip flexor. Hold this position for 40-60 seconds. Then rotate around on the bed facing the opposite direction and repeat with the other leg. 

Pull Your Weeds Not Your Back!

As springtime approaches, weather warms up and leaves turn green, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity," said Dr. Scott Bautch of the American Chiropractic Association's (ACA) Council on Occupational Health. "Performing simple stretches during these periods will help alleviate injuries, pain and stiffness." 

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.

·         While sitting, prop your heel on a stool or step, keeping the knees   straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.

·         Stand up, balance yourself, and grab the front of your ankle from behind position for 15 seconds. Do this again and repeat with the other leg. Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.

·         While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

·         Do the "Hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

When the Bulbs Are Planted...
If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider chiropractic care.

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