Plantar Fasciitis is a common condition which causes pain and inflammation in the foot; it occurs when the plantar fascia, a ligament which connects the heel to the toes, supports the foot arch and acts as a shock absorber has become inflamed, damaged and thickened at the point where it attaches to the calcaneus bone (heel bone)
Plantar Fasciitis can be caused by sudden damage from an activity such as jogging or dancing or can be brought on gradually from wear and tear.
Certain things can increase your chance of developing Plantar Fasciitis:
Going to your doctor for an official diagnosis is the only way to be sure that your foot pain is caused by Plantar Fasciitis, but of symptoms include:
Soldiering on and continuing as usual may make symptoms worse and can result in:
After visiting the doctor your GP may offer pain relief and medication that can help, however there are also several natural ways that can help with the recovery and healing of your plantar fasciitis which can take up to a year to go.
This is a great exercise to do before getting out of bed or before getting up after sitting down for a long time, so keep a long towel somewhere handy like beside the bed so you’ll be able to reach it.
Looping a long towel around the foot, gently pull the toes towards the body, keeping the knee straight.
Repeat three times for each foot
This is a lovely stretch that can be just whilst you’re waiting for the kettle to boil!
Put both hands on the wall at shoulder height
Put one foot in front of the other, ensuring that the foot closest to the wall is about 30cms (12″) way from the wall
Keep the back leg straight, bend the front knee and lean towards the wall. You should be able to feel a lovely stretch in the calf muscle, hold for a few seconds before relaxing.
Repeat ten times then switch leg. Repeat the whole exercise twice a day
Stand on a step face the stairs
Feet apart, heels hanging off
Holding the hand rail, lower the heels, you should be able to feel the calves tighten hold for 30 seconds, before returning to the beginning.
Repeat six times
Sit on a chair, knees directly above your ankles, so they’re at right angles.
Move the feet so that the heels are touching but the toes are pointing away, from above the feet should resemble a V.
Keeping the heels flat on the floor, lift the toes upwards, you should feel your Achilles tendon and calf muscles tighten, hold before relaxing.
Repeat ten times. Try to do this stretch as often as possible aiming for between five and six time a day, try doing it whenever you sit down at the computer or whilst watching your favourite TV programme!
Whilst sitting down roll the arch of the foot over a tennis ball, can of beans or a bottle of water try putting the can of beans or water in the fridge first, some people find the coolness helps to relieve the pain.
Do this for several minutes twice a day
Reflexology is a wonderful treatment as its so relaxing and helps to heal and balance the whole body but it can also be beneficial to people who are suffering from Plantar Fasciitis.
How? Reflexology can help by
Massage can also help by
Here at Natural Touch Therapies we do a treatment which combines a full Reflexology treatment with a full leg massage for just £35! Helping you to relax and heal naturally.
Contact Natural Touch Therapies now on 01773 687 349 or by using our simple web form.
Natural Touch Therapies is based at Acorn Natural Health Centre, 17A Market Place, Heanor DE75 7AA