Plantar Fasciitis, while the name may sound like a mysterious tongue twister, the experience is not. Millions of people undergo any number of the following on a daily basis: a pain on their heel the moment their foot hits the ground in the morning; tenderness in the heel and arch area; pain in the heel or arch area after taking the first few steps after a long periods of sitting discomfort and throbbing in the heel and arch area after long periods of standing.
Plantar Fasciitis- What it is?
Plantar Fasciitis is painful inflammation of the heel and bottom surface of the foot. It is generally caused by overstretching of the fibrous tissue (fascia) that connects the heel to the forefoot.
Breaking the injury cycle requires an overall approach, examining critical elements such as postural alignment, biomechanics, musculoskeletal balance, correct footwear, and training – see the illustration below. Here are few additional tools to help you get on your road to recovery:
Reset It! - Bend the knee of your exercising leg. Place your hand over the top arch of your foot. Flex your top arch and toes toward you. Move until your natural end range of motion. Gently assist with your hand as you continue to move. Return to start position. Exhale as you flex your toes and arch toward you. Inhale as you return to start position. Repeat for two sets of 8-10 repetitions.
Stabilize It! - Assume the same starting position as your “Reset”/the previous exercise – bending the knee of your exercising leg. Place your hands over the top of your foot. Extend your toes and top arch toward the ground. Resist with a gentle pressure with your hand resting on the top of your foot. Exhale as you move. Inhale as you return to start position. Repeat for two sets of 8-10 repetitions. Increase resistance with your hand as you get stronger and your body adapts/adjusts to the exercise.
Release it! - While seated, cross your affected leg over your opposite thigh or bend your knee. Using your thumb or fingers start applying a very gentle pressure between the inside of your heel and inside anklebone. Since your fascia may already be inflamed, go slowly allowing your thumb or fingers to be taken into the distorted tissue. You can use a muscle salve or a more adhesive substance for a better grip. Take the time to allow the micro bundles of your facial fibers to unwind at their own pace.