5 Ways to Treat Plantar fasciitis
Plantar fasciitis is stabbing pain located in the bottom of the foot. It is the inflammation of a thick broad band of foot tissue that connects the heel bone to the toes. More than 3 million cases of this extremely painful problem are reported each year in the US, it is that common. The good news is that there are many things that you can do to self-treat.
When you are in therapy with a professional soft tissue provider short-term recovery may be resolved within days to weeks if treated properly using conservative treatments. If the pain does not go away within a few weeks using self-treatment method or under the care the care of a soft tissue provider, it is highly suggested that you seek the attention of foot specialist, and allow them to make a diagnosis if medical imaging is necessary to check for bone spurs or other causes of pain.
Suggested home self-treatments: Reducing inflammation in the plantar fascia ligament one of the most important part of treatment, though this does not address the underlying damage to the ligament is quickly helps to alleviate pain. Advil (or any generic form of ibuprofen) is a great over the counter medication to start immediately reducing inflammation. Always take medication as prescribed and approved by your physician that do not activate any allergic reactions you may have. Or work with your physicians for other anti-inflammatory options.
Calf raises: Stand on the edge of a step or platform. Stand tall with your abdominal muscles pulled in. Secure the balls of your feet firmly on the step with your heels hanging over the edge. Raise your heels a few inches above the step as you stand on your tiptoes, and hold for a second. Lower your heels back to even with the platform. Repeat 10 times. This move helps pump blood out of the foot (where it has pooled while you were standing) and back to the body.
Ice: "As much as people don’t want to hear it, immersing the foot — as long as the person dozen’t have vascular problems — in a bucket with water and ice for 20 minutes works to combat the swelling and inflammation that prolonged standing creates in the foot,” says Lucille B. Andersen, M.D., a foot and ankle surgeon with Webster Orthopedics in San Ramon, California. “Each step we take or minute we stand, we are creating micro-damage that the body has to heal. Using ice is an easy, effective way to help the body heal faster.”
FREEZE a golf ball. Yes, freeze the golf ball then hold for 15 seconds in each spot as you massage your feet. Roll your foot from heel to toe over a frozen golf ball. It feels amazing! The gentle massage and cold will reduce the pain on your feet and arches will stretch tight foot muscles and help your feet recover more quickly. Wearing insoles in your golf shoes that are specifically designed to shore up the arched areas of the feet is one of the best ways to protect you against plantar fasciitis. Insoles will help to put off over-extension by stabilizing the feet, ensuring weight is distributed evenly and helping to correct your stance during the golf swing. If you ignore these conditions, you can develop chronic heel pain. This can change the way you walk and cause injury to your legs, knees, hips and back. Being mindful to helping to stabilize your walk and lessen the workload on your plantar fascia will help you avoid this painful syndrome.
Improper footwear and poor walking mechanics can irritate the bottom of the foot. Heel pain can severely limit the golfer's ability to walk the course and play comfortably. Pain is a sign that something is wrong. If you start to develop any type of foot pain, I strongly suggest that you get it checked out as soon as possible. Today there are many successful options of care for treatments to prevent plantar fasciitis. Additionally, by wearing the proper footwear and following a healthy conditioning daily foot care routine will allow you to play many more years of golf pain free.
Sidney Silver is a TPI Golf Medical & Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775
Written by, Sidney Silver: TPI Golf Medical & Golf Fitness expert. www.SilverSportsTherapy.com (415) 932-6775