Home Cure For Plantar Fasciitis
You’ve probably been searching around the web for quite some time now, trying to learn as much as you can about home cure for plantar fasciitis. Or maybe you’ve even tried using stretching exercises to target the achilles tendon to diminish heel pain, but it didn’t turn out as well as you hoped. Indeed, if you’re like a lot of beginner runners, then you probably ended up getting insignificant improvement of pain from your stretching program.
Don’t despair. You too can start getting relief from your plantar fasciitis, and all you have to do is tweak your stretching and treatment strategy a bit. Generally, that means you need to avoid making the following four common recovery type of mistakes. Read on to find out what they are.
[Targeting The Achilles] Mistake #1: Just guessing, but I’m betting that close to half of beginning runners, such as your weekend warrior make this mistake. Worse yet, some of the blogs you find around the web actually teach people to stretch the achilles tendon. Mistake!
If you see someone advocating it, run. That’s because recent studies have shown that tradition achilles tendon stretching instead of the plantar fascia based method produced poor results. Instead, what you want to do is to sit with one leg crossed over the other, then stretch the arch of the foot by taking one hand and pulling the toes back toward the shin for a count of 10. The stretch should be repeated 10 times and performed at least three times a day, with the first set of the day before the first step is taken in the morning. The stretch also should be performed before standing after a prolonged period of sitting. A recent study in the Journal of Bone and Joint Surgery found that a group of 82 patients reported marked improvement in this condition when they followed this simple stretching protocol. http://journals.lww.com
Here are other good exercises that will help relive your heel pain.
Towel curl: place the foot flat on the end of a towel spread on a smooth surface. Keeping the heel on the floor, you then pull the towel toward the body by curling the toes.
Marble pick-ups: place a few marbles on the floor near a cup; keeping the heel on the floor, you then pick them up with the toes and drop them in the cup. This exercise is good to prevent heel pain and stiffness in the feet. It will keep the feet and toes flexible, and is especially beneficial for runners. Do use some cation. Keep in mind that marbles tend to roll and can be dangerous around the house. I would replace the marbles with plastic jacks.
Toe taps: lift up all the toes, keeping the heel on the floor; with the outside 4 toes in the air, the big toe is tapped repeatedly on the floor. The exercise is then reversed; keep the big toe in the air and tap the outside 4 toes on the floor.
[Training Errors] Mistake #2: This another exceedingly common mistake, simply because many people never take the time to make an assessment of any changes in their routine including a recent increase in weight-bearing activity, and increased intensity of physical activity, and walking or running on hard surfaces. Let’s take one element at a time:
- Weight Gain. A survey, conducted by the American Orthopedic Foot and Ankle Society (AOFAS) found that foot and ankle problems can be linked to an individual’s weight and body mass index (BMI). More than 6000 individuals responded to the survey, which was conducted on the Society’s public education website, FootCareMD.com. Here’s what you need to know. A conclusion of the study states: “Increased BMI has also been found to increase foot pressures with standing and walking, and is no doubt a precursor to foot and ankle pain.”
- Increased Intensity of physical Activity. Also, In general, people carry approximately four to six times their body weight across the ankle joint when climbing up stairs or walking steep inclines. So you won’t be able to use such activities as a substitute for running. Instead, what you want to do is to convert your high impact activities to low-impact activities, such as biking or swimming. Low-impact activities combined with good stretching should help a lot with your heel pain.
- Walking OR Running On Hard Surfaces. Remember the Popular song “Hit The Road Jack” by Ray Charles? Well, don’t do it. Your favorite road to run on may be too hard on your heels. You may want to seek a route that is more foot friendly. One of the things you can do is to keep a journal as you try different routes. It doesn’t have to be fancy. Just something that will help you gage the level of pain caused by or lessened by the surface that you are using.
[Choosing The Wrong Shoe] Mistake #3: Don’t feel bad if you make this mistake. That’s because even some of the biggest experts in the running industry can send wrong- headed messages. They confuse foot muscle building through minimalist foot ware, the notion that running barefoot is actually the best way to strength and toughen your feet, with what is needed to treat immediate heel pain. Properly fitting shoes should have a minimal 1-inch heel height with well-cushioned midsoles. In general put your shoes through the “pretzel” test to gauge their supportiveness. If you can easily twist the shoes into a pretzel-like shape, they’re not very supportive and you should avoid them.Your feet and back will thank you for it. Below is a similar test done by a machine.
[Getting The Wrong Insole] Mistake #4: This one is a little tricky, simply because you could be perfectly on track and doing all the right things, but suddenly you realize you’ve chosen the wrong insole and your pain hasn’t gotten any better. If it happens to you, don’t worry – you can get back on track with your recovery goals with the tips I am going to give you. However, it’s important that you understand something. Most insoles out there may not work for your particular feet and some may actually make things worse. Some insoles, for example, will will push your arches upward way too far causing a tight fit that might give you cramps.
Others have gels that are advertised to mould to your foot, but don’t. They are flimsy pieces of crap and all your feet do is squish down on them. On the other extreme are insoles that are too rigid and give you the feeling of landing on pavement and—not at all what you want.
Here is what you should look for so you end up with insoles that will work:
- You want insoles that are dense enough, semirigid, to increase your ability to absorb the force generated by the impact of a foot strike.
- Soft and roomy enough to flex your toes.
- Longitudinal support, meaning the entire length of your foot will be supported.
One of the most effective non-surgical treatment for plantar fasciitis is combining correct stretching of the plantar fascia with low-impact training, proper foot ware and insoles. Yes, it’s true – now you too can relieve your plantar fasciitis, especially if you avoid these common home cure for plantar fasciitis mistakes. Try it out today to prove it to yourself!
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Source Citation (MLA 8th Edition)
“Survey suggest obesity may cause foot problems.” Obesity, Fitness & Wellness Week, 6 Aug. 2005, p. 1622. Health Reference Center Academic