Treatments for Plantar Fasciitis

Unfortunately, because plantar fasciitis is an inflammation of the plantar fascia ligament, most doctors will prescribe non-steroidal anti-inflammatory drugs (NSAIDS) as a first treatment to reduce inflammation in the ligament.

While these drugs may ease the pain, they do not treat the cause of the inflammation.

Physical therapists often recommend stretching exercises for the Achilles tendon and night splints that can stretch the calf and the arch of the foot.

These treatments also relieve pain temporarily, but seldom treat the cause of the inflammation.

Steroid injections risk weakening the plantar fascia ligament, and surgery has risks and complications.

The best, first line treatment for plantar fasciitis is neuromuscular massage to loosen tight calf muscles that put strain on the plantar fasciia. This treatment has very little risk, and huge rewards as it often stops the pain for good.

Don’t live with pain in your feet. Give us a call and come in.


Three Delicious Ways to Stay Hydrated

Staying hydrated is important to mood, energy levels, cognitive function and brain health. If you do not enjoy plain water or find sports drinks too sweet or too salty, here are a few ideas for make-it-yourself sports drinks that will help replace electrolytes and fluids.

Lemon-Lime Lusciousness
2 Cups of Water, 2 tablespoons of honey, the juice from 1/2 a lemon, and 1/2 a lime plus a pinch of sea salt.

Pomegranate Perfection
2 cups of green tea, 2 tablespoons of honey, 4 tablespoons of pomegranate juice, and a pinch of sea salt.

Coconut Water Combo
2 cups of coconut water, 2 tablespoons of honey, 4 tablespoons of mango, apple, guava or orange juice.


Symptoms that Are Not Plantar Fasciitis

If you are having foot pain at night, the cause is most likely not plantar fasciitis, but rather arthritis or tarsal tunnel syndrome, where the nerves running through the tarsal tunnel are entrapped.


Try to Average 10,000 Steps per Day

Walking is one of the best forms of exercise and it doesn’t require any special equipment, just a willingness to get up and go.

If you haven’t walked in awhile, go until you feel the first signs of fatigue and turn around.
Go a bit farther each day afterward. If you can walk just everyday for 30 days, you will have developed a habit of walking.

A pedometer will measure the distance you walk and count the number of steps you take each day. Aim for 100 more tomorrow than you took today until you can regularly take 10,000 steps a day.


Three Low-Calorie, On-the-Go McDonalds Breakfast Foods

Skipping breakfast can take a toll on your eating patterns the rest of the day. Here are three quick breakfast foods that you can pick up at the drive-through if you’re in a hurry.
Fruit ‘n Yogurt Parfait – 150 calories
Fruit & Maple Oatmeal – 290 calories
Egg White Delight McMuffin – 250 calories


Symptoms of Plantar Fasciitis

Most people with plantar fasciitis experience pain when taking their first steps after being still for a long time, such as first thing in the morning, or after sitting for extended periods.

The pain and stiffness tends to lessen after a few steps.

The pain tends to be the most intense when climbing stairs after standing for a long time.
Some people describe the pain as a sharp pain in the heel, while others describe it as a burning pain or an ache extending outward from the heel.


Causes of Plantar Fasciitis

The people most likely to get plantar fasciitis are those who:
* are on their feet a lot (athletes, soldiers, store clerks)
* have high arches
* have excessive pronation (the feet roll inward when you walk)
* stand or run on hard surfaces for long periods of time (triathletes, chefs, store clerks)
* are overweight
* wear shoes that do not fit well or are worn out
* have tight Achilles tendons or calf muscles (the most common cause)


Pick Fat-Burning Snacks

Snacking to cut calories can be a bad thing. You let yourself get hungry, then overdo it at the next meal.

Here are a few fat-burning snack ideas that are delicious:
A cup of yogurt with raspberries and honey
A cup of grapes with walnuts
A cup of lightly salted edamame
10 Wheat Thins and a half cup of cottage cheese
A half cup of hummus on cucumber slices
A cup of microwave oatmeal with blueberries
A banana with a tablespoon of peanut or cashew butter
Turkey jerkey and an orange
A pear with a tablespoon of almond butter
Arctic Zero ice cream – an entire pint is only 150 calories


Every Now and Again, Double Up Your Workouts

A few random times during the month, do two 10-minute workouts. Shaking up your workout schedule will shake up the routine.

For your second workout of the day, pick something easier than your regular workout but fun.