Learning Library Blog

Plantar Fasciitis Plantar Fasciitis is a painful inflammatory process of the plantar fascia.  The plantar fascia is a thick fibrous band of connective tissue that attaches on the bottom surface of the calcaneus (heel bone)  and extending along the sole of the foot towards the five toes.  It has been reported that plantar fasciitis occurs in two million Americans a year and 10% of the population over a lifetime.  It is commonly associated with long periods of weight bearing.  Among non-athletic populations. it is associated with a high body mass index.  The pain is usually felt on the underside of the heel and is often most intense with the first steps of the day.  Another symptom is that the sufferer has difficulty bending the foot so that the toes are brought toward the shin (decreased dorsiflexion of the ankle). Treatment options for plantar fasciitis include rest, massage therapy, stretching, weight loss, night splints, motion control running shoes, physical therapy, cold therapy, orthotics, anti-inflammatory medications, and injection of corticosteroids.  In some cases, massaging of the inflamed location only serves as a temporary relief and more aggressive procedure such as surgery is required. We have helped many of our patients with the treatment of their plantar fasciitis through massage therapy, active stretching techniques, ice therapy and the occasional ultrasound of the fasciitis.  Speak with your doctor if you are experiencing any of the symptoms associated with plantar fasciitis for a complete diagnosis as we have been very successful in helping with this condition.

Ready, Set, Exercise! Be smart when choosing the right workout clothing.  Think comfortable and make sure your clothes don’t chafe, ride up or slide down. Always choose the right shoe for the type of exercising.  For weight training and low impact activities consider a crosstraining shoe, running or walking shoes.  If you are going to be running, you’ll want a running shoe so your feet will have plenty of support.  If you are participating in a sport, you’ll want a a sport specific shoe so you don’t hurt yourself.  Don’t forget to choose the right thickness of sock so you don’t get blisters. Choose the right clothing for your activity.  If you are running or walking, a simple pair of shorts and tee shirt made of special wicking material such as CoolMax will keep you cool and dry in the summer and warm in the winter.  If you are doing yoga, you might choose more fitted clothing so you can move freely. Specialty stores can help you choose all the right footwear and apparel.

As spring and summer are in sight, our desire to get out and become more active grows.  Just remember, if you have been less active or even inactive during the winter months start off slow.  In doing so, you help retrain your body to endure a more active lifestyle safely. This will not only help injury prevention, but also allow the body’s muscles to adapt slowly so that the muscles don’t become overly sore and keep you and your loved ones from enjoying the warm weather fun. Recommendations for each activity will vary, but starting out with just 20 to 30 minutes a day for for the first week or two is a safe way to go.  This will allow you to see where your endurance level is and make the right adjustments to the amount of time and days per week spent enjoying your activities of choice.