Can you help my Plantar Fasciitis?

First, let's start out with what planter fasciitis is...

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.

 

 Causes, incidence, and risk factors:
Plantar...

fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.

You are more likely to get plantar fasciitis if you have:
• Foot arch problems (both flat feet and high arches)
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain or obesity
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
• Shoes with poor arch support or soft soles

Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. It is one of the most common orthopedic complaints relating to the foot.

Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.
Symptoms

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.

The pain is usually worse:
• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity
The pain may develop slowly over time, or suddenly after intense activity.
(original article found here)
1. Wapner KL, Parekh SG. Heel pain. In: DeLee JC, Drez D Jr, Miller MD, eds. DeLee and Drez’s Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa: Saunders Elsevier; 2009:section F.
2. Abu-Laban RV, Ho K. Ankle and foot. In: Marx JA, Hockberger RS, Walls RM, et al, eds. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 7th ed. Philadelphia, Pa: Mosby Elsevier; 2009:chap 55.
3. Silverstein JA, Moeller JL, Hutchinson MR.Common issues in orthopedics. In: Rakel RE, ed. Textbook of Family Medicine. 8th ed. Philadelphia, Pa: Saunders Elsevier;2011:chap 30.

I think everyone has experienced this at some point whether they realized it or not.  I went through it once and didn't realize that my foot pain was actually planter fasciitis. 

So now that we have an idea about what it is and what it feels like, what can a chiropractor do to help?

Obviously the first thing I'm going to do is examine your spine and your foot.  Even though you feel the pain in the foot, the true culprit could be found in your spine.  If I only looked at your foot, we may miss a bigger problem somewhere else.  Many times, the ankle joint is misplaced contributing to the foot pain.

There are also exercises that can help with a fallen arch and reduce foot pain.  Also, look at my post on heel spurs.  Call and make you appointment today!!

4 Ways to make Back to School time easier

HOMEWORK!!  TESTS!!  SPORTS!!

I think of these things at back to school time but I also think about what happens to our bodies when we get back in the swing of things again.  Homework and tests usually mean overloaded bookbags.  Sports mean a never ending schedule of practices and games.  Both of these things can take a toll on a kid's body (on parent's too!). 

 Here are some things to do to make this transition easier:

1.  Get adjusted!!   Any stress, whether it be physical, emotional or chemical can cause your spine to be out of alignment.  Seeing your chiropractor regularly helps your body adapt to all the changes so much better.  Just ask teachers!  We see many school teachers in our office, especially at back to school time.  They have a very hard job dealing with all those kids every day!!


2. Come up with a plan or routine to make things easier.  It's almost like a second chance at New Year's Resolutions!  Think back to those resolutions you made in January.  Maybe you wanted to lose weight, exercise more, watch TV less, spend more time together as a family, etc.  This is the perfect time to check in and see how you are doing with all those things or to make new "back to school resolutions."

3.  Don't overdo it!  Look at your schedule and make sure it's not so packed that you have no free time.  We all need time to recharge and should have that time built into our schedules.





4.  BREATHE!!  Yes, breathe.  Take a deep breath and know that you will get back into the swing of things.  Taking a deep belly breath also helps settle down your stress (fight or flight) response.  So everyday, especially at the end of the day, stop and take a few deep breaths to settle down before going to sleep.  The quality and quantity of sleep you get will affect your attitude and your ability to make it through the day. So breathe!!


At my house, school starts this Thursday.  Last night we started to implement some of the changes we are making for the school year.  We turned the TV off at 6.  We read some books together and played Candyland, all in an effort to get to bed earlier.  I refuse to get up at 5:30 am until the day we absolutely have to!  Thank goodness we only have to get up that early 2 days this week!  Somehow we will get back into the swing of things and so will you! Hang on until November 3rd and you will be rewarded with an extra hour of sleep!


How are you preparing for back to school?