Hey, guys, axe here. today i’m going to share with you my secrets to curing plantar fasciitis, and I can tell you from being a triathlete myself, over the years I’ve struggled with injuries and pain like plantar fasciitis and ITB syndrome and other injuries that for most people they have to live with for a long time. But what I did was I did research and found the natural cures and natural ways to really improve plantar fasciitis. Now, there are four secrets to curing plantar fasciitis. Number one, doing deep tissue work.
On the area; number two, stretching; number three, 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 hire a massage therapist or the cheapest, most effective way to do it is either get a tennis ball or a baseball at home, or my favorite.
Is a rolling pin, and put this right under your foot here like so. you can do this barefoot or with a sock on, and really just kind of going deep over time, stretching out that tendon. What happens when you have plantar fasciitis, that tendon and fascia becomes very, very tight and it starts to stretch out, just like if you pulled a muscle on your low back or let’s say your neck. Getting deep tissue massage breaks up the scar tissue, relaxes the muscles. So going back and forth about 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 would do 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 your plantar fasciitis is do deep stretching. I would go and get a block, or a set of stairs is the easiest way to do this. And really, again, find a set of stairs and really just kind of stretch that area. Lean up against.
There, so doing deep stretching of that plantar tendon. The third secret to curing plantar fasciitis, and by the way this is very, very important, is getting certain nutrients in your body that 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 the muscle and help heal the plantar tendon. number three is fish oil. Getting more Omega3s in your diet can also help heal that area. So remember magnesium, remember vitamin B5 and also doing, as we talked about, fish oil, and then vitamin C can also help with the absorption of B5, another good thing to do. But make sure you’re following an antiinflammatory diet. Getting those supplements will help relax that plantar tendon.
And last but not least, one of the main causes of plantar fasciitis is actually not wearing the right type of shoes and having weak foot muscles. Our bodies were meant to be moving barefoot. That’s our original design, walking barefoot, where a lot of these shoes today cause us to compensate and only use certain areas of our foot, and so actually most of our feet muscles get weak. So actually walking around barefoot or switching over to barefoot shoes, these are the original Vibram shoes that 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 they still have these Vibram bottom. So this is more of a barefoot shoe. Wearing barefoot shoes will help strengthen your calf muscles. It’ll help strengthen one of those many, many little muscles within your feet. It’s going to help raise your arch. So that’s actually going to help strengthen your foot, longterm help improve your plantar fasciitis.
Treating Arch Pain When Skiing with Larry Huppin
Hi there. so you can probably tell from this sitting here we’re are going to talk about skiing today. In particular we want to talk about people who get arch pain when they ski. This is a fairly common problem, much, much more common in people with flat feet. I’m a flatfooted skier myself, so I’ve had this pain and it can be severe. If you have experienced it, you know it occurs mostly when you’re working hard, such as on moguls or maybe when you’re skiing ice and you develop almost a cramping sensation, achy, sharp pain in the.
Arch of your foot. this really comes from the muscles over working in the arch of the foot. When we make a ski turn, what happens is we move our knee in, that hits the top of the boot and that takes the ski on to the inside edge and you curve a turn. However, if your foot is unstable, you have to work much, much harder to get that edge and curve that turn. What we see here is a fairly normal arched foot. These are pretty stable feet. You can.
Go on the edge and get an edge on your ski pretty easily. this is a flat foot, and flat feet are just not very stable. When a person of this type of foot tries to make a ski turn, they have to use the muscles in the arch of the foot excessively and those muscles just get overworked and they become just unbearably painful sometimes. So there is a couple of really good ways to try and treat this problem. Number one is to use a proper type of orthotic device. Now your standard ski shop orthotic.
Is not likely help going to this type of patient. don’t get me wrong. those are great orthotics and great foot beds for a lot of people. Maybe most the skiers do fine with those. But for people with severe flat foot, you really need a very, very controlling orthotic, one that has this area here called the flange that comes around the inside of the arch of the foot. So it really curves up around there and it has to confirm extremely tight to the arch of the foot. If it doesn’t, the foot is going to be allowed to collapse and then.
You will get those muscles firing and get that pain again. so that’s the first thing we do, a very, very controlling foot bed inside the boot. The second thing are some very specific exercises that we get patients started on to strengthen these muscles. We want them to start a month or two before they start skiing. You can actually go to our website. You can find those exercises. You can actually find a lot more information on ski boot orthotics in general. Thanks for watching. We’ll see you next time.