Doctor in Vaishnavi Ortho & Physiotherapy Clinic
Spinal Surgery Disorders
Treatment of Neurological Problems
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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Dr. Adithya Sunny provides answers that are very helpful. Thanks
Very good experienced doctor
Plantar fasciitis is the inflammation of fascial ligament (the plantar fascia) at the base of the heel bone. It is a commonly experienced heel pain condition which is caused due to injury or even wear and tear as well as excess weight gain, in some cases. The plantar fascia is the name given to a flat band of connective tissue that holds the foot and the rest of the leg in place with the heel in between. This also supports the foot’s arch and helps in connecting the heel bones to the toes. When there is inflammation as well as weakness in this tissue band, then pain may occur and is known as plantar fasciitis.
It may occur in one foot or both feet and may also be caused due to old age, for many individuals. Also, those who are heavily into athletics can also face this kind of wear and tear of the plantar fascia. As with many pain-related conditions, this one can also be treated with regular and moderate exercises that can be practiced to build flexibility and strength.
Let us find out more about the three exercises that are most suited for treating this condition.
- Stretching: Stretching is an exercise that can help in repairing most joint and tissue pain as it helps in pulling the damaged parts back into the right place, especially if any kind of misalignment has occurred. This kind of action can also have a soothing effect when the pain increases. You can stretch your calves in order to help the pain that is caused by plantar fasciitis. You can start by facing the wall and placing your right foot over the left one. Then, place your palms on the wall and remain at a distance of one arm. You will then need to bend you left leg in a forward motion as your right leg and heel press against the ground. Hold for 30 seconds and release. Then, repeat with the other leg.
- Chair stretch: Another way of doing stretch exercises is with the help of a chair. You will need to sit on a chair and remain in an upright position for this exercise. Keep a frozen water bottle or cylinder under your foot and roll it back and forth as you maintain a firm grip using your foot and heel.
- Big toe stretch: While you are still seated on the chair, you can do a big toe stretch by crossing your leg over the knee and pushing and pulling your big toe. This will help in stretching the tissue that is causing the pain. You will need to pull and hold for at least 15 to 30 seconds for each toe. Practice on both feet.
Shoulder pain occurs due to injury to the shoulder or and over straining the joints and muscles, over head activities or sport activities, so shoulder joint is not one single joint its a complex of joints where acromioclavicular joint, sc joint and glenohumeral joint so people with shoulder pain may be having an iasue of ac joint or glenohumeral joint or muscle strain or imingmebt of the muscles there are several muscles ligaments and other soft tissues inside so people if any pain dont massage the structure or pain part thinking it may be normal pain, you should first consult the spcialist first for the problem after the problem diagnosed then treatment would be accordingly, dont delay the problem might become chronic and may cause further damage, dont do self treatments applying oils gels or taking pin killers of your wish, first see the doctor and then go on with advice of the expert, thank you.