I want to talk for the next couple of minutesabout chronic heel pain. So if you’re someone who has had heel pain, maybe even diagnosedwith plantar fasciitis and you haven’t had the standard treatments and you’re just notgetting better, we have to consider that a chronic problem and look at how we treat that.Now, one of the good things is that there’s been a tremendous amount of research on thisover the last last maybe 10 or 20 years. I would say there are a lot of different waysto treat this now that weren’t available before. Prior to that, the only way to really treatthis chronic plantar fasciitis that wasn’t getting better was to do surgery, and surgeryis almost never needed anymore. So, the condition
that normally causes this chronic heel painis a condition called plantar fasciosis, and that is different than plantar fasciitis.Plantar fasciitis is an inflammation of the plantar fascia as it attaches into the heelbone here. Here is the plantar fascia coming down and attaching in down there. Plantarfasciosis is a condition where that plantar fascia has become thicker than it should be. Where that fascia attaches into the heel bone,it should be about 4 mm thick. However, in the presence of longterm inflammation orlongterm damage to that area, that fascia becomes thicker and can consider it, whereplantar fasciitis is an inflammation, plantar
fasciosis is a thickening or scarring of thatligament, and it just stops healing. So in order to get it to heal, we have to use atechnique that stimulates the healing. And what we do is a little counterintuitive, butwe do something that causes a little bit of trauma to that area, and by that causing thattrauma, we stimulate the healing process again. This is used on the heel. It’s also commonlyused in the other tendons on the body, for example, at the elbow. So there’s differentways to do it. There’s probably five or six different techniques to accomplish the samething. One of the more common ones is a procedure called shockwave therapy, where we use a machineto send shockwaves deep into that tissue,
to try and stimulate that healing process. If you go to our website and do a search forquot;chronic heel pain,quot; you’ll find a detailed explanation of shockwave therapy and the othertreatments that are available for it. With all of these treatments, we also want to useorthotic devices to take tension off of the plantar fascia and pressure off the heel.So again, do some research on our website. If you’re in our area and you’re having chronicheel pain, it is one of our specialties, so please make an appointment to come see us.If you’re not in our area, find a podiatrist that does specialize in heel pain and isn’tgoing to rush into doing surgery on this problem.
How to Cure Plantar Fasciitis in 1 week
Hey, guys, Axe here. Today I’m going toshare with you my secrets to curing plantar fasciitis, and I can tell you from being atriathlete myself, over the years I’ve struggled with injuries and pain like plantar fasciitisand ITB syndrome and other injuries that for most people they have to live with for a longtime. But what I did was I did research and found the natural cures and natural ways toreally improve plantar fasciitis. Now, there are four secrets to curing plantarfasciitis. Number one, doing deep tissue work on the area; number two, stretching; numberthree, there are actually nutritional foods and supplements that can cure plantar fasciitis;and last but not least, strengthening the
muscles of your feet.So let me go through the four ways that you can cure your plantar fasciitis. Number one, deep tissue massage. You can hirea massage therapist or the cheapest, most effective way to do it is either get a tennisball or a baseball at home, or my favorite is a rolling pin, and put this right underyour foot here like so. You can do this barefoot or with a sock on, and really just kind ofgoing deep over time, stretching out that tendon. What happens when you have plantarfasciitis, that tendon and fascia becomes very, very tight and it starts to stretchout, just like if you pulled a muscle on your
low back or let’s say your neck. Getting deeptissue massage breaks up the scar tissue, relaxes the muscles. So going back and forthabout two minutes at a time, really just kind of getting in that one little area like so.That is the number one thing you can do to help cure your plantar fasciitis. And I woulddo this twice, two to three times a day for about two to five minutes. Start off at two.Work your way up to five minutes. The second thing you want to do to cure yourplantar fasciitis is do deep stretching. I would go and get a block, or a set of stairsis the easiest way to do this. And really, again, find a set of stairs and really justkind of stretch that area. Lean up against
there, so doing deep stretching of that plantartendon. The third secret to curing plantar fasciitis,and by the way this is very, very important, is getting certain nutrients in your bodythat help relax tendons. Those nutrients are: number one, magnesium. Magnesium is essential,doing about 500 mg a day. I would do 500 mg right before bed. That relaxes that muscle.That’s the number one nutrient for healing plantar fasciitis. Also, along with magnesium,doing vitamin B5. It’s called pantothenic acid. That’s been shown to help relax themuscle and help heal the plantar tendon. Number three is fish oil. Getting more Omega3s inyour diet can also help heal that area. So
remember magnesium, remember vitamin B5 andalso doing, as we talked about, fish oil, and then vitamin C can also help with theabsorption of B5, another good thing to do. But make sure you’re following an antiinflammatorydiet. Getting those supplements will help relax that plantar tendon. And last but not least, one of the main causesof plantar fasciitis is actually not wearing the right type of shoes and having weak footmuscles. Our bodies were meant to be moving barefoot. That’s our original design, walkingbarefoot, where a lot of these shoes today cause us to compensate and only use certainareas of our foot, and so actually most of
our feet muscles get weak. So actually walkingaround barefoot or switching over to barefoot shoes, these are the original Vibram shoesthat I have, these sort of barefoot shoes. They really actually strengthen your tendon.Now what I wear today are these Merrells, which don’t have the five fingers but theystill have these Vibram bottom. So this is more of a barefoot shoe. Wearing barefootshoes will help strengthen your calf muscles. It’ll help strengthen one of those many, manylittle muscles within your feet. It’s going to help raise your arch. So that’s actuallygoing to help strengthen your foot, longterm help improve your plantar fasciitis.