How to Relieve Pain From Plantar Fasciitis
Hello and welcome to this video about solving plantar fasciitis. Plantar fasciitis is an inflammation of the plantar fascia, a thick band of connective tissue at the bottom of your foot that provides support and cushioning for your heel and arch. Unfortunately, it can be quite painful and disabling, and it may take some time to heal.
The good news is, there are ways to manage your pain and help your foot heal more quickly. The first step is understanding what causes plantar fasciitis. It may be related to poor mobility of your toes and ankles. Also not stretching before engaging in physical activities. Additionally, certain activities that involve repetitive motions, such as running or playing sports, may be triggers for plantar fasciitis. However; the biggest indicator is this, stiff joints create stiff tissues.
The next step is to take steps to reduce the pain and inflammation associated with plantar fasciitis. Controlled Articular Rotations (CARs) are essentially you moving (articulated) your joints in their full range. HINT: your range may be limited so do not push through restrictions. CARs are tools to help you improve the skill of understanding your active and passive range of motion.
For Example, stiff toes that are restricted in Flexion or extension when performing toe CARs range of motion can create stiff tissues that turn into plantar fasciitis. Also, stiff ankles identified while doing CARs can be a contributing factor to plantar fasciitis.
CARs did often, slowly. And controlled can reduce inflammation rapidly. Additionally, when you rest your feet do CARs as much as possible.
Another important part of managing plantar fasciitis is doing isometric exercises at controlled intensity levels. Progressive/Regressive Angular Isometric Loads (PAILS/RAILS) are done at low levels that are controlled, less or even to the capacity of the tissue absorbing the loads will improve the tissue’s capacity to absorb higher load over time.
Orthotics may help provide comfort and support, however; that teaches your feet to not do their function which is to support you. If you wear arch supports all the time then yes your arches will not get stronger. Doing strength workouts like PAILS/RAILS done right will improve your arch strength. It’s not instant because it takes work to create adaptations to your body.
By taking the right steps, you can manage and even eliminate the pain and discomfort of plantar fasciitis. Understanding the causes and taking steps to reduce inflammation will help you get on the road to recovery. And by incorporating daily CARs & PAILS/RAILS exercises you can speed up the healing process. Thank you for watching this video about solving plantar fasciitis.
P.S. no cortisone shots don’t solve the problem
P.s.s.s. Because being out of pain doesn’t mean the problem is solved, just means you’ve numbed it which is why it comes back 10x more painful
Want more ways to help you solve your plantar fasciitis then hit the link below ⬇️
