👣 Feet are important 👣 Plantar fasciitis, etc 👣
Feet are important. When you consider what your feet go through over the course of a day.
It’s easy to see how 75% of all Americans will have some type of foot pain at some point in their lives.
One of the most common foot challenges is called, Plantar fasciitis. It is a common and very painful foot condition that can become chronic if not treated. It is also a condition that responds very well to chiropractic care.
The pain tends to be sharp and stabbing causing the bottom of your foot or heel to hurt when you walk or stand, especially when you first wake or after sitting for a long time.
If you think that you might be dealing with Plantar fasciitis, or know someone who is, keep reading for some helpful info. I’ll keep it short and sweet, so you can start feeling better right away 🤩
Before I share my pain relief advice, if you missed last week’s blog on“What I forgot in my first-aid kit 😱 My list of absolute essentials ⛑✅”, you can use this link, Here.
OK, let’s talk feet….
👣😖👣😎👣🤩👣
Most people don’t think about foot pain until they wake up one morning, unable to walk to the bathroom! The pain in your foot is so intense, crawling may be the only option.
The first thing that goes through your mind is, “What the heck?!?!?! Now what???? How am I supposed to deal with THIS????”
Welcome to Plantar fasciitis 😖 a VERY uncomfortable reality for more than 3 million US cases per year. We see our fair share of sufferers in the office, especially immediately following their first unexpected introduction to intense foot pain.
Plantar fasciitis (PLAN-tur fas-cee-eye-tis) (also called policeman’s heel) is a common cause of heel pain that affects one in ten people during their lifetime. This condition causes extreme discomfort, what many patients describe as a “stabbing” sensation that is most intense first thing in the morning and after extended periods of sitting or standing.
The plantar fascia is a band of tissue, called fascia, that connects your heel bone to the base of your toes. It supports the arch of the foot and absorbs shock when walking.
Tension and stress on the fascia can cause small tears. Repeated stretching and tearing of the facia can irritate or inflame it, although the cause remains unclear in many cases of plantar fasciitis.
RISK FACTORS
Even though plantar fasciitis can develop without an obvious cause, some factors can increase your risk of developing this condition. They include:
Age. Plantar fasciitis is most common in people between the ages of 40 and 60
Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, using a shovel, ballet dancing and aerobic dance — can contribute to the onset of plantar fasciitis
Foot mechanics. Flat feet, a high arch or even an atypical pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia
Obesity. Excess pounds put extra stress on your plantar fascia
Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can be at increased risk of plantar fasciitis
COMPLICATIONS
Ignoring plantar fasciitis can result in chronic heel pain that hinders your regular activities. You're likely to change your walk to try to avoid plantar fasciitis pain, which might lead to foot, knee, hip or back problems.
PLANTAR FASCIITIS TREATMENT
Treatment for plantar fasciitis typically involves a combination of rest, stretching, and physical therapy. (Ideally, you would begin to change to an anti-inflammatory diet as well.)
Chiropractic care is a very effective treatment for plantar fasciitis as well as the pain that is caused by the condition. Chiropractic for plantar fasciitis involves a very precise technique that involves adjustments to the feet and ankles as well as spinal alignment. This provides several benefits. You can read on PubMed a study for a 10 year old boy that used chiropractic successfully, Here.
Chiropractic adjustments made to the heel and foot take the pressure off of the plantar fascia, allowing it to relax.
When a person has a condition like plantar fasciitis, they will often adjust their gait in an effort to avoid the pain. This puts stress on other parts of the body and can lead to back pain, sore joints, strained muscles, and other problems. Chiropractic’s whole body approach helps the person realign their body properly so that they stand and walk properly. This helps them avoid further injury and discomfort.
Patients may use chiropractic in conjunction with physical therapy, massage, and even injections to manage the pain and treat the condition. It can also help with speeding healing and helping to provide better mobility.
Plantar fasciitis can take several months to heal, but by adding chiropractic treatments to your recovery plan, you can feel better faster while more effectively managing your pain. Regular chiropractic treatments can also keep the condition from becoming chronic. By working with your chiropractor and following their recommendations you can reduce your pain and shorten your healing time.
Wearing shoes with good arch support and cushioning can help to reduce strain on the plantar fascia and alleviate symptoms.
Stretching exercises that target the foot, ankle, and calf muscles can also help to loosen tight tissues and improve flexibility. More importantly, increasing foot core strength will happen.
Physical therapy may also be recommended to help strengthen the muscles and improve mobility in the foot and ankle. With early detection and proper treatment, plantar fasciitis pain can be improved within 6-14 months.
ROUTINES & EXERCISES for PLANTAR FASCIITIS
Rolling a ball, frozen water bottle or foam roller under the arch of your foot can relieve plantar fasciitis pain. Using a frozen water bottle is an especially great option because it provides ice therapy while you stretch your foot.
Exercise 1:
To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it toward you.
Exercise 2:
While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot.
Exercise 3:
Stand facing a wall about 2-3 feet away. Comfortably step forward with one foot, knee bent, heel down, placing both hands on the wall with arms straight. Your back leg should be straight and heel down. Move your hips forward until you feel a stretch in your calf. Switch legs and repeat. Hold each stretch for at least 30 seconds — don't bounce — and do one or two repetitions two to three times a day.
WHY IS PLANTAR FASCIITIS SO HARD TO HEAL?
Do you feel as if your plantar fasciitis is taking what seems to be forever to heal? Despite making some changes in your lifestyle? Don’t worry, plantar fasciitis is a difficult foot condition to recover from for most individuals. With time and proper treatment, you can get your foot pain under control.
One of the main reasons why plantar fasciitis takes so long to heal is because the plantar fascia is subjected to a lot of stress and strain on a daily basis. The feet bear the weight of the entire body and are subjected to a lot of impact, particularly when we engage in activities such as walking, running, or jumping. This constant stress and strain can lead to inflammation and micro-tears in the plantar fascia, which can be slow to heal.
Another reason why plantar fasciitis takes a long time to heal is because the plantar fascia has a poor blood supply. The plantar fascia is made up of dense connective tissue that is not well-vascularized, meaning that it does not have a good supply of blood vessels to bring oxygen and nutrients to the tissue. This can make it difficult for the tissue to repair itself and can slow the healing process.
But, probably the main reason that plantar fasciitis sticks around is that the underlying chronic inflammation that leads to the disorder never goes away either. Most of our connective tissue problems are due to toxicity from our diets.
We are constantly attacking our tissues with highly inflammatory foods and with oxidative stress. This causes dysfunctional fascia. Until the underlying cause of the pain is changed, it is likely that it will not heal too quickly.
INFLAMMATORY FOODS
What foods cause inflammation? Unfortunately, a lot of them. In particular, I recommend avoiding these inflammatory foods:
Processed meat (bologna, bacon, sausage, lunchmeat)
Commercial baked goods (snacks, cakes, pies, cookies, brownies)
Items made with flour (bread, pasta, pizza, crackers)
Deep fried items (french fries, fried chicken, donuts)
Foods high in added sugar (candy, jelly, syrup)
Sugar-sweetened beverages (soda, tonic, fruit juice, bottled or canned tea, sport drinks)
Trans fats (margarine, microwave popcorn, refrigerated biscuits and dough, nondairy coffee creamers)
Cooking methods can also make a difference in whether a food causes inflammation. When you want to reduce inflammation, baking, steaming or fast stir-frying are preferable to deep frying or grilling.
Bear in mind that the benefit of healthy items like fish and vegetables can be reversed if you are not careful with sauces and dressings. Many of these condiments and extras are high in inflammatory ingredients such as sugar and trans fat as well as sodium.
It’s important to check the ingredients list of prepared or processed foods. Many prepared foods contain hidden sugar. It can be hard to tell, since sugar tends to assume different names. By some estimates, there are over 50 names for added sugar in prepared commercial foods, such as “cane crystals” and “crystalized cane juice,” syrups and many ingredient names that ends in “ose” (chemical shorthand for sugar).
ANTI-INFLAMMATORY FOODS
While there isn’t one specific anti-inflammatory diet, overall healthy eating patterns can help you get rid of inflammation and stay healthier. In particular, there are food types that can help bring inflammation down:
Omega-3 Fatty Acids (salmon, herring, mackerel, sardines, tuna, striped bass, anchovies, nuts, seeds and vitamin E)
Ascorbic acid, also known as vitamin C (fruits and vegetables)
Polyphenols (coffee, tea and dark chocolate)
Probiotics (yogurt and cottage cheese with live active cultures)
Prebiotics (asparagus, bananas and chicory)
HOW TO REDUCE INFLAMMATION: ONE MEAL AT A TIME
In terms of well-known diets, the Mediterranean diet may be the most beneficial in helping people get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods and other known inflammation fighters.
For those who want to start gradually, one strategy is substitution: finding alternatives to foods that cause inflammation. For example:
Instead of: Charcuterie board Try: Vegetable slices with hummus
Instead of: French fries Try: Baked sweet potatoes
Instead of: Pancakes w/syrup Try: Eggs w/meat & berries
Instead of: Sauces with butter or cheese Try: Olive oil, vinegar and herbs
Instead of: Bakery cakes or pies Try: Dark chocolate with berries
Instead of: Pasta Try: Chicken mozzarella w/veggies
Instead of: A Sandwich Try: The protein, no bun, over a salad or veggies
It can seem challenging at first to eat for lower inflammation with so many inflammatory foods commercially available, but over time, small changes can turn into lasting habits.
While no one food reduces inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease and transform your health.
THE BOTTOM LINE
“When our feet hurt, we hurt all over.”
"75% of all Americans will have some type of foot pain at some point in their lives."
“No one is perfect in this world, and we all have our battles, but it's the way we get back on our feet and turn it around that really counts.”
Treatment for plantar fasciitis typically involves a combination of rest, stretching, and physical therapy. (Ideally, you would begin to change to an anti-inflammatory diet as well.)
Wearing shoes with good arch support and cushioning can help to reduce strain on the plantar fascia and alleviate symptoms. Stretching exercises that target the foot, ankle, and calf muscles can also help to loosen tight tissues and improve flexibility. More importantly, increasing foot core strength will happen.
Chiropractic care and Physical therapy may also be recommended to help strengthen the muscles and improve mobility in the foot and ankle. With early detection and proper treatment, plantar fasciitis pain can be improved within 6-14 months.
Pain is an important messenger. It lets us know when something in the body or mind needs attention. You can’t simply push through heel pain from plantar fasciitis. Well, you can, but you’ll only end up with more pain and a longer recovery.
Once pain and discomfort subside, it can be tempting to go back to training right away. But that will only increase your chance of plantar fascia reinjury. To resume physical activity, start out slowly if you are coming off a bout with plantar fasciitis.
If chronic heel pain is keeping you from doing the activities you enjoy, you don’t have to suffer any more.
As always, if you’d like to talk more about chronic heel pain, techniques or concerns, make an appointment with me using the link:HERE.
Or, you can give me a call at (973) 210-3838
I want to hear from you! What questions or insights do you have about plantar fasciitis? Did you find this newsletter helpful?
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