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How to Treat the Pain Associated With Plantar Fasciitis .pdf



Original filename: How to Treat the Pain Associated With Plantar Fasciitis.pdf
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Content
1. How to Treat the Pain Associated With Plantar |
Fasciitis
2. Three Things You Can Do to Prevent Plantar Fasciitis
3. What Are the Symptoms of Plantar Fasciitis?
4. 5 Ways You Might Be Making Your Plantar Fasciitis
Heel Pain Symptoms Worse
5. Revolutionary Shoe Technologies Are Transforming
the Lives of Those Suffering From Plantar Fasciitis

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1. How to Treat the Pain Associated With Plantar
Fasciitis
Plantar fasciitis is a painful condition caused by inflammation of the
thick, fibrous band of tissue (''fascia'') that reaches from the heel to
the toes. This fascia is responsible for supporting the muscles and
arch of the foot. The plantar fascia is made of three distinct parts:
medial, central, and lateral bands. The central band is the thickest
and strongest and is most likely involved in plantar fasciitis pain. Tiny
tears are created on the surface of the fascia when it's stretched too
far causing inflammation and pain. In addition to inflammation and
pain, the stress on the muscles and ligaments from plantar fasciitis
can cause heel spurs. There isn't a single treatment for plantar
fasciitis, but physical therapy utilizes several tools which can alleviate
the pain and inflammation.
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Plantar Fasciitis accounts for about 10% of runner related injuries
and is more likely to affect women than men. Because of the high
incidence rate of plantar fasciitis in runners, the primary cause is
believed to be microtrauma from repeated stress.
In normal function, the plantar fascia acts as a shock absorber and
support for the arch of the foot. While walking or moving, the
plantar fascia is like a spring that simultaneously conserves energy
and provides propulsion. Tension increases while the foot is on the
ground and is then released during toe-off to help with acceleration.
5 Modalities to Treat the Pain of Plantar Fasciitis
1. Kinesio Tape: Evidence has shown using Kinesio tape is effective
alleviating pain and promoting the healing process. The Kinesio tape

provides support for the arch allowing the foot to relax, which
relieves pressure and the fascia and reduces inflammation.
2. Cold Compression Therapy: Cold compression therapy combines
the benefits of ice which helps decrease pain along with compression
which helps decrease edema and swelling. Cold compression therapy
is useful when treating acute pain from plantar fasciitis, particularly
following any stretching done to the foot during a physical therapy
session.
3. Ultrasound Therapy: Using sound waves ultrasound therapy
stimulates the tissue beneath the skin's surface. The heating effect of
ultrasound therapy aids in increasing blood flow in the plantar fascia
which helps reduce swelling and edema, leading to a reduction in
pain.
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4. Low Level Laser Therapy: Laser therapy applies light (red and
infrared) over the plantar fascia. Laser therapy converts light into
biochemical energy, which initiates tissue repair in the cells.
Additionally the stimulation created by the laser helps reduce pain
and decrease inflammation.
5. Therapeutic Stretching: Once the acute pain of plantar fasciitis has
been addressed, it becomes important to stretch the calves and feet
in order to relieve the pressure on the plantar fascia.
Another one of the primary populations affected by this ailment are
those who are overweight. The pain caused by plantar fasciitis makes
it difficult for this population to exercise making a cycle of not
enough movement but being stopped by prohibitive pain. It's
important for people experiencing symptoms for longer than a week

to seek treatment from a physical therapist in order to reduce down
time and increase the ability to return to normal activities.
For more information about popular physical therapy modalities
please visit

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2. Three Things You Can Do to Prevent Plantar
Fasciitis
Plantar fasciitis is a painful injury. More than anything, though, it's
just plain annoying. This is particularly true if you're an athlete.
Whether you're a runner, a dancer or an aerobics teacher, this
condition has the potential to prevent you from doing what you love.
Luckily for all of us, it is a fairly preventable injury. In this article, we'll
look at a few things you can do to prevent the onset of plantar
fasciitis.
Before doing so though, here's a quick overview of what exactly
plantar fasciitis is. This condition affects the tissue that runs along
the bottom of your foot known as the plantar fascia. It stretches
from the heel to the toes and works with the rest of your foot to
support the weight of your entire body. It also expands and contracts
with each step you take, keeping your gait consistent. This is all good
because the plantar fascia is very flexible. Problems occur, though,
when this bit of tissue is overstretched. Small tears find their way
into the tissue which causes painful inflammation called plantar
fasciitis.
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How To Prevent Plantar Fasciitis
The first thing you need to do to avoid getting this condition is to get
a good pair of shoes. They don't have to be specifically designed
plantar fasciitis shoes or anything. You just need to make sure that
the set of kicks you buy have a few things going for them. The first,
and most important, thing is support. Nothing is worse for your feet
than those old pair of running shoes that have holes in the sole. You
need support and padding that ensures your foot stays comfortably

arched at all times. An arched foot is far less likely to tear than one
that sits flat in a shoe.
You also want to make sure the shoe fits you too. A shoe that isn't
the right size can really encourage plantar fasciitis to set in. This,
again, is directly related to the arch of your foot. You want your foot
to sit comfortably inside the contour of the shoe's sole. If it doesn't,
even the most supportive shoe in the world is useless to you.
Stretching is the second way one can prevent plantar fasciitis. As
discussed in the intro, this condition is caused by small tears in the
plantar fascia. By stretching this tissue and the muscle groups around
it, you prepare this part of your body for the contracting and
expanding that it's going to see on a day to day basis. Basic calf and
lower leg stretches will usually be enough to help prevent this injury.
You can do these stretches a couple times a day. I find that mornings,
evenings and prior to exercise are the most natural times.
Speaking of exercise, here's another way to prevent this injury - keep
fit! It's a well known fact that obese people tend to suffer from
plantar fasciitis. This is simply because their plantar fascia is put
under more stress than a healthy person's. If you're in this situation,
don't worry. There are plenty of low impact sports you can
participate in to get your weight down. Swimming is probably the
most popular one as it puts virtually no pressure at all on your feet.
Once you're firm, fit and healthy, you can switch to a more
demanding activity like jogging.

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3. What Are the Symptoms of Plantar Fasciitis?
Heel pain is the classic symptom of plantar fasciitis, and is usually
experienced by every sufferer, as it is the heel which is most
commonly affected; where the plantar fascia joins the calcaneus.
Heel pain usually intensifies right after you wake up and take the first
few steps, or after you take a short rest from your activity. This is
because the plantar fascia tissue shortens and tightens when at rest.
As soon as you get up again, you immediately put weight on the
plantar fascia and it is forced to rapidly lengthen and stretch. As a
result, it can produce micro tears which are the cause of agonizing
pain in many cases.
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When your foot warms up, the pain lessens. However, it is possible
to reduce the primary pain as well, with a little help from some
moderate foot exercises before you get up. One of the easiest
stretches which can be done in bed before you get up is with a hand
towel. Roll up the towel and position it under the foot, and hold onto
both ends. If you gently pull to increase the tension, this will help to
pull up the arch and stretch the plantar facia. Stretch and relax a few
times, and when you take your first few steps they should be
relatively pain free. Alternatively, if you wear a plantar fasciitis splint
throughout the night,m the plantar fascia will be kept in a stretched
state and morning foot pain will become a thing of the past.
The condition usually occurs in only one foot, but there are some
cases where somebody might get it in both feet. This makes walking
next to impossible, and bilateral plantar fasciitis usually starts in one
foot, and them moves to the second foot due to adopting an
irregular walking gait because of the pain.

The pain is regularly located under the heel; however, at times it is
possible that you feel arch pain too. Pain can also occur along the
outside border of the heel, which is caused either by altering the way
you walk in an effort to relieve the pain, or by the high impact of the
foot on the outer edges.
The pain usually advances in a gradual way, while the heel's
underside may become red, swollen and tender. If you stretch or
softly press on the plantar fascia, it might be painful. In addition, if
you stand on your toes or climb up steps, the pain can be
aggravated.
People suffering from plantar fasciitis will often experience heel
spurs as well. However, heel spurs may not be one of the symptoms,
as they also occur in people without plantar fasciitis. Heel spurs are
bone spurs which form on the heel bone. They can dig into the fascia
and cause irritation. There is some debate as to whether heel spurs
are caused by this condition or cause it.
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There are numerous treatment options that a doctor can
recommend. Each patient should consider them all at least 1 year
before opting for surgery. Actually, consistent treatment helps curing
the symptoms in less than six to twelve months in most cases. In case
you experience any of the plantar fasciitis symptoms mentioned
above, it's vital that you go see your physician straightaway. Plantar
fasciitis that is not cured can become chronic and even harder to
treat. Your physician can also test you for other foot conditions, such
as fat pad necrosis or Achilles tendonitis; just to be sure you're okay.
It is important for you to know that tarsal tunnel syndrome is also a
foot condition that causes similar symptoms to plantar fasciitis,


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