What Do Holiday Shoppers Have In Common with Professional Athletes?

Plantar Fasciitis! Below are six home therapies to bring relief to your feet so you can have some Holiday cheer this time of year!

The holiday season is upon us, which means endless hours of shopping to find the perfect gifts.  As an ankle and foot specialist, I see a rise in several common injuries that surface this time of year. Below are the top five culprits of ankle and foot pain that steer patients to my clinic. The information provided should help you self-diagnose and manage your pain so you can power through this holiday season!

Plantar Fasciitis: The number of holiday shoppers that are seen in my clinic for heel pain is astounding! The primary reason for this heel pain is an overuse condition termed plantar fasciitis. This condition occurs when there is increased tension on the plantar fascia at its origin.  Tiny tears start to develop in this area, and the pain can be debilitating.

Symptoms may include:

– A localized point of tenderness at the bottom of the heel.

– Increased pain with the first few steps upon getting out of a lying or seated position.

– Pain may or may not subside throughout the day.

– Typically the pain will persist until appropriate conservative therapies are implemented.

If you suspect plantar fasciitis please consider these six Home Therapies:

1. Home therapy is the first line of treatment. This includes various stretching and tissue mobilization activities.
2. Static calf stretching: grab a towel and wrap it around your foot. Pull your toes to your nose and hold this stretch for 3-5 minutes. Repeat twice daily.
3. Release trigger points in your calf using a lacrosse ball. This is a home remedy that can be done while watching TV or reading a great book.
4. Foot strengthening exercises such as doming or great toe flexion strengthening exercises should be done daily.
5. Non-steroidal anti-inflammatories (i.e Ibuprofen, Aleve) should be avoided. These medications disrupt healing of the injured tendon collagen, resulting in a less resilient, more injury prone structure.
6. Contrast baths are recommended during the healing process.

If your still experiencing pain after trying these Home Therapies or have questions regarding them please call me at 385-770-7203, Thank you.