What is Plantar Fasciitis?
”, plantar fasciitis is a condition where the the thick band of tissue that runs across the bottom of your foot from heel to toes, called the plantar fascia, has inflammation and pain.
Symptoms of Plantar Fascitiitis
- typically a stabbing pain in the bottom foot near the heel
- the pain is usually the worst during the first steps of the day
- pain is triggered by long periods of standing and getting up from a seated position
Causes of Plantar Fascitiitis
Risk Factors:
- It is most common between the ages of 40 and 60
- Activities that place allot of stress on the heel and attached tissue
- long distance running
- ballet
- dance aerobics
- flatfootedness
- high arches
- abnormal walking pattern
- obesity
- occupations that keep you on your feet
How is Plantar Fascitiis Diagnosed?
- Your doctor will likely ask a number of question about when and how you are experiencing your pain.
- a physical exam where the doctor checks the tenderness of your foot to determine the location of the pain and help pin point its cause
- Usually no additional tests are necessary, but an x-ray or MRI (magnetic resonance imaging) might be taken to make sure the pain is not a complication from another problem, such as a stress fracture or pinched nerve.
How do we treat Plantar Faciitis?
- Pain relievers may be prescribed such as:
- ibuprofen (Advil, Motrin IB, etc)
- naproxen (Aleve)
- ibuprofen (Advil, Motrin IB, etc)
- Therapies include stretching and strengthening exercises for the:
- plantar fascia
- Achilles tendon
- lower leg muscles
- ankle
- plantar fascia
- devices to aid in recovery
- taping the bottom of the foot
- wearing a splint to stretch the calf and arch of the foot
- heel cups, cushions or custom fitting arch supports to distribute the pressure on your feet more evenly
- taping the bottom of the foot
- surgical and other procedures
- steroid shots to relieve pain
- extracorporeal shock wave therapy, which uses sound waves directly on the area to stimulate healing
- surgery to detach the plantar fascia from the heel, which is usually only needed in cases of extreme pain
- steroid shots to relieve pain
- lifestyle changes and home remedies
- maintain a healthy weight
- wear shoes with good arch support
- change your sports activities to low impact ones
- use ice for 15-20 minutes and massage the area to reduce pain
- stretch your arches regularly, especially before and after activities that are stressful to your feet
- maintain a healthy weight
Read the full article “Plantar fasciitis” from the Mayo Clinic here:
http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/basics/definition/con-20025664
How Malasana Can Help Us Care for Plantar Fasciitis! :-)
Yoga Journal has provide an in depth article, which discusses using yoga asanas as an effective way to treat Plantar Fasciitis here: http://www.yogajournal.com/lifestyle/yoga-and-plantar-fasciitis/
There is a good reason why this pose is so enjoyable in the body. According to, Jenny Thomas, exercise physiologist and yoga teacher, Malasana requires a closed-kinetic chain ( weight bearing) dorsiflexion of the ankles; knee and hip flexion; combined movement of the lumbar spine (lower back) and the pelvis; axial extension (lengthening) of the spine; and slight shoulder flexion. All of this amazing movement contributes to countering the negative effects of our reliance on chairs and the injuries to the lower body and spine that prolonged sitting can cause. Read her article on Malasana here: https://yogainternational.com/article/view/What-Your-Malasana-Squat-Can-Tell-You-About-Your-Body
Cautions
- Avoid practicing Malasana if you suffer from a:
- lower back injury
- knee injury
Technique
- Squat on the floor with feet
- about hips width apart if practicing Malasana I or
- close together as possible if you are practiving Malasana II.
- Modification: If your heels do not reach the floor, put a mat, blank, or other support underneath them.
- Separate your knees slightly wider than your torso.
- With an exhale, fit your torso between your knees.
- Your elbows should be placed between your knees as well, and your hands are placed in Anjali Mudra or salutation seal if you are practicing Malasana I.
- If comfortable you can take a step further into Malasana II by reaching forward dropping the torso between the knees, so that the torso is parallel with the floor. Grab the backs of your ankles with your hands, and look toward your feet.
- Hold this pose for as long as you are comfortable then straighten your legs, so that you are performing Uttanasana (Learn how to perform Uttanasana here: http://forselflove.weebly.com/blog/how-to-love-yourself-by-following-your-rules )
Here is an article from the Yoga Journal that provides more information on Malasana. http://www.yogajournal.com/pose/garland-pose/
I hope this article has provided you with some useful knowledge about how to identify and treat plantar fascitiis for yourself and the one's you love. Seek medical attention if you are hurting physically to an unreasonable measure. Make sure that you are honest with yourself, letting go of stubbornness. Otherwise you risk short term or long term injury. If you are not able to do this ask someone who cares about your well being that you feel will be honest with you. Always be very careful when addressing bodily injury.
If there is ever anything that you would like to hear about please let me know in the comments area here or on the Facebook group “For the Love of Self.” I am always happy to hear comments on how to improve or to hear what you enjoyed about the current article. May your plantar fascitiis be relieved! :-) Have a wonderful week! Do your best to take care of your ankles and feet, so that you might be happy, healthy, and productive throughout your days! Aaron Szczurek <3 :-)