Doctor in MS Physiotheraphy Clinic
Spinal Surgery Disorders
Treatment of Neurological Problems
Treatment of Knee replacement
Treatment of Nerve And Muscle Disorders
Treatment of Hip Disorders
Neuro Physiotherapy Treatment
Treatment of Knee Injury
Pregnancy Exercise Therapy
Treatment of Sports Injuries
Treatment of Splinting
Treatment of Spondylosis
Arthritis And Pain Management Treatment
Heat Therapy Treatment
Post Pregnancy Classes
Orthopedic Physical Therapy
Treatment of Shin Splints
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What is plantar fasciitis?
You probably never thought much about your plantar fascia until the pain in your heel jolted you. A thin ligament that connects your heel to the front of your foot, the plantar fascia, can be a trouble spot for many people. Heel pain affects more than 50 percent of Americans, and the most common cause is plantar fasciitis. Repetitive motion from running or step aerobics or added pressure from weight gain can damage or tear the plantar fascia, causing inflammation and pain.
Along with runners, plantar fasciitis is common among pregnant women because the extra weight on the ligament can cause inflammation, leading to pain. If you have heel pain, don’t be discouraged. There are simple steps you can take to ease the pain so that you can resume running or another exercise.
Taut muscles in your feet or calves aggravate plantar fasciitis. Soothe or prevent the pain with some of these easy stretches recommended by personal trainer and triathlete Deborah Lynn Irmas of Santa Monica, ca. Irmas is certified by the American Council on exercise (ace). She endured bouts of plantar fasciitis after overtraining with too many sprints. This stretching routine, which she practices and recommends to her clients, keeps her free of heel pain.
- Stretch your calves
- Stand an arm’s length from a wall.
- Place your right foot behind your left.
- Slowly and gently bend your left leg forward.
- Keep your right knee straight and your right heel on the ground.
- Hold the stretch for 15 to 30 seconds and release. Repeat three times.
- Reverse the position of your legs, and repeat.
This stretch targets the gastrocnemius muscle in your calf. As your plantar fascia begins to heal and the pain diminishes, you can deepen this stretch by performing it with both legs slightly bent, says Irmas. Done this way, the stretch loosens the soleus muscle in the lower calf. Irmas cautions that it’s important not to hold the stretches for too long.
Grab a chair and stretch your plantar fascia-
- These three seated stretching exercises will also help relieve plantar fasciitis. Remember to sit up straight while you do them:
- While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.
- Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot
- For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times
- Not only can these stretches help to reduce heel pain, but doing them faithfully before your workout “absolutely can prevent plantar fasciitis,” says Irmas.
Some other tips and precautions
1. Ease up-
You’ll need to give running a rest until the inflammation in your plantar fascia calms down. Runners heal at different paces, but Irmas generally suggests taking about two weeks off. Ice your plantar fascia, perform the stretches, and take an anti-inflammatory medication like ibuprofen if you need it.
2. Start slowly-
When rest and ice have alleviated your heel pain, then you can try “tiny runs,” Irmas says. “run a short distance slowly, like from one telephone pole to the next. Stop at each telephone pole to stretch.” lengthen the runs gradually by running the distance between two telephone poles, two houses, two trees, or other markers you identify on your route. Continue to stop at each marker and punctuate your run with calf stretches, Irmas says.
3. More support-
While rest and regular stretching help mend plantar fasciitis, be sure you have sturdy shoes when you get back out there for your runs. The AmericanAcademyy of orthopaedic surgeons points out that adequate support and proper fit are also important to avoid heel pain and prevent other running-related injuries. Be sure to buy new shoes as frequently as you need to so that they provide the support and cushion your body needs to stay free of injury.
The backbone (spine) has smooth movement with smooth intervertebral disks. However, this fluid movement can be limited due to arthritis, which can happen due to many reasons – genetic to age to injury to infection to tumors. The lower back has two sets of spinal disks – sacral and iliac. This sacroiliac region has an elastic vertebral tissue. This could be gradually replaced with hard bone, which can cause fusion between the disks. Such a condition is known as ankylosing spondylitis (fusing disk spaces), which is a type of arthritis.
The typical symptoms of ankylosing spondylitis (AS) are morning pain and stiffness in the low back and upper buttocks, which gradually decrease as the day goes by. The symptoms usually start and continue to gradually worsen over a period of 3 to 6 months. In severe cases, there could be spinal fractures, but in most cases, pain, stiffness and reduced movement are the main complaints.
Why homeopathy for AS (Ankylosing spondylitis)?
Major benefits of homeopathy could be summarized as under:
It addresses altered immune system, treating the roots of this autoimmune disease.
It helps in pain control without side effects.
It aims at disease control.
It is absolutely safe even if used for a long time.
Homeopathic medicines are prescribed on the basis of individual case evaluation by taking into account patient’s genetic, immunological and psychological parameters. It is safe and effective as a long-term therapy. It reduces pain, improves mobility and most importantly, controls the disease. It has no adverse effects.
Homeopathy helps AS patients by acting on the immune system, which is usually overactive in these people. Depending on the presenting symptoms, the doctor will prescribe a customized regimen for the patient.
Rhus Tox: This is the first medicine of choice when the patient experiences sacral/lumbar area pain that is worse at rest, with sitting, or after a period of inactivity. The pain radiates down the legs to the foot. Walking or any other activity/motion provides relief from the pain.
Aesculus: This is indicated in patients who have extremely painful and stiff low back and hips. The pain is a constant ache and there is discomfort with trying to rise from a seat, stooping, and walking, where greater effort is required. There is a feeling that the legs would give way, adding to resistance while walking.
Kalmia: This is used in patients where the back pain and stiffness are accompanied by a warm, numb, and prickly sensation. Low back pain and neck pain is associated with a burning sensation. The pain appears in sudden bursts in the early parts of the night and travels down the arm or up into the scapula.
Kali Carb: This is indicated where there is extreme weakness along with AS symptoms of pain and stiffness in the lumbosacral back area. The patient feels like he is going through a paralytic attack and must lie down to rest. This is a feeling similar to a broken back, and can extend up into the neck or down to the legs. The symptoms are more severe in the early morning hours. Changing positions in the bed worsens the pain.
If you or someone else is suffering from AS symptoms, give homeopathy a try. If you wish to discuss about any specific problem, you can consult a homeopath.
I am having pain in left knee. I did "jumping ropes" exercise 2-3 days, the pain is continuous now for 7 days. Please suggest.
My mother had knee replacement in july 2018 in lokmanya hospital pune. After 3 months we got to know about quad tendon rupture of right knee, when taken second opinion. In nov. 2018 she had another surgery for this problem in same hospital. But now she cannot raise the foot. Done mri. Now another doctors are advising resurgery. She is 75 years now. She does not want surgery again. Is there any method that can heel quad tendon? And she will be able to walk on her own.
Hi, I have complained of shoulder, knee and ankle joint pain in the last 3 months. I have used acuwin, acekay sera, betnesol, enzomac plus, shelcal 500, pan-d, d-sol 60k, hifenac-d, defcort-6, rantac-150, dulane-20, etoridoc-90, nurokind plus, indocap-75 and volini gel medicine used. This give me a some time relief and by walking a little while the pain increased again. Normal pain remains in the day but increased in the night. On a short walk the swelling becomes in joints. Weakness is also very much. Occasionally the fever also comes. R.a. Test report is negative. Uric acid 6.2 mg%. What should I do?
For some people, the simple act of walking can be very uncomfortable. This is because they may be suffering from a heel spur. Heel spurs are calcium deposits that cause a bony protrusion on the underside of the heel bone. Heel spurs themselves may be painless but walking or jogging can make the person like a knife or pin is sticking into his or her sole. This may also be felt while standing up after being seated for a long time. Heel spurs do not heal on resting and usually need medical attention. Some ways of treating a heel spur are-
Stretching Exercises: Heel spur exercises help strengthen the tissue in the heel and increases the fascia and Achilles tendon flexibility. This, in turn, helps reduce the pain and prevents a recurrence of the condition. Try standing with both feet apart and flex your knees while squatting. Keep your heels on the ground for as long as possible.
Wearing The Right Shoes: Wearing shoes that do not fit well is one of the leading causes for heel spurs. When buying shoes look for a firm heel counter, a ¾-1 1/2 inch heel, a long vamp, semi-rigid or rigid shank and a toe box that is wide enough to accommodate your toes without pinching them.
Taping or Strapping to Rest Stressed Muscles and Tendons: Taping or strapping your foot tightly can help protect the fascia and allow the spur to heal. It also rests the muscles and tendons and distributes the pressure being put on them.
Shoe Inserts or Orthotic Devices: Using an insole can help cushion the heel and reduce the pain of a heel spur. It also reduces the impact felt while walking or standing.
Physical Therapy: Physiotherapy for heel spurs aims at strengthening the foot and calf muscles. Your doctor will try and gradually increase the possible range of motion and restore muscle control in the foot arch. You will also be taught how to improve your running and landing techniques.
Medication: Over the counter medication like ibuprofen may help temporarily ease the pain caused by heel spurs. In some cases, corticosteroid injections may also be prescribed to reduce the inflammation and pain.
- Surgery: If there is no improvement in a heel spur within 9 to 12 months, surgery may be considered to remove the spur or release the plantar fascia. However, this is rare and most heel spurs do not need surgery.