Ever wake up with a pain in your heel or the bottom of your foot? Is it sometimes so bad, especially on the inside bottom of the heel, that you end up limping around? Our acupuncture and deep-muscle massage expert Bruce has some answers ….
This is a not-so-serious but sometimes long-lasting condition known as plantar fasciitis …
Plantar fasciitis is a common condition among runners and athletes (though not limited to them). Plantar refers to the bottom of the foot, fascia refers to the tissue that wraps around the muscle, and itis always means inflammation, making this condition, in other words, inflammation on the bottom of your foot which is the result of the tendon and the foot tearing away from the heel bone.
The result is pain that can take a few days or a few months to go away. For the condition to go away quickly, treatment is always indicated for this condition, along with essential self-care and stretching on a daily basis.
How to treat Plantar Fasciitis
Massage therapy and acupuncture are two of the best treatments for this problem. Since plantar fasciitis is a muscular injury it is usually self-diagnosable, and x-rays etc. are not required. However, if you’re not better after six weeks, seeing a podiatrist may also be helpful.
Self Care for Plantar Fasciitis
Since you are on your feet a good deal of the day, the injury gets very little time to rest. You must do a series of things everyday on your own to help the heal process.
1. Ice: Ice your foot every night for 10 minutes even if it isn’t hurting at the end of the day.
2. Roll: Roll your foot on a wine bottle or something with a similar shape 30 times twice a day.
3. Stretch: Stretch your calves with the against-the-wall calf stretch 2 times a day and after a long walk.
4. Self Massage: Cross your affected foot over the opposite knee. Take your thumb and dig into the soft fleshy part of the foot just beneath the heel. Move your hands up-and-down and back-and-forth on the bottom. The pressure should feel a bit uncomfortable but will help a lot. You can also do a few minutes of massage on your calves” massage for 5 minutes in the morning before you get out of bed, and it will hurt less when you walk in the morning.
5. Don’t Run: Long walks and exercise classes are out of the question for a while. An exercise bike or some other exercises that don’t put pressure on the bottom of the foot are okay.
6. Splint: A night splint that keeps the foot stretched towards you while you sleep can be a big help.
NOTE: The above treatments have to be done everyday (not a few times a week) if you are to get better quickly.
Sound like a lot? It isn’t! The above should take no more than 20 minutes a day, tops. This self-care along with treatment will expedite the healing process by as much as 50% and is absolutely necessary for quick recovery.
PS: Snoety takes no responsibility for health advice; if you have questions, be sure to speak with your own physicians.