5 Ways to Reduce Plantar Fasciitis Pain

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Plantar Fasciitis is a condition of the foot where the tendon that runs along the bottom of your foot, from the heel to your toes, is inflamed and causes pain. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of some remedies you can do at home! On top of common pain relief measures, such as a proper warm up before physical and activity and taking a pain relief medication, you can incorporate these 5 ways to manage your pain!

  1. Stretch your Achilles – By doing calf stretches you will loosen the tension on your heel and will take stress off your plantar fascia
  2. Stretch and massage your Plantar Fascia – This is more effective than stretching your Achilles alone. You can do toe stretches, use a towel to stretch the bottom of your foot, or flex your foot up and down. Massaging the bottom of your foot will also aid in pain relief.
  3. Wear over-the-counter shoe inserts – Putting the arch of your foot into a correct position will relieve stress on your plantar fascia. A recent study also showed that pre-made orthotics produce better results than custom-made orthotics. For runners, be sure to replace old athletic shoes every 400-500 miles of use.
  4. Ice – Roll the bottom of your food on a frozen water bottle for 5-10 minutes to control inflammation. You can do so three or four times a day or after activity.
  5. RestRest is a must to allow your tissues to heal. For runners, reduce your miles or slow down. Ongoing activity with only make symptoms worst.

At Walker Physical Therapy and Pain Center, our expert physical therapists will develop specific exercise programs for our clients who suffer plantar fasciitis. Our personalized programs provide results in an affordable, fun, and healing environment.

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment! (714)997-5518

1111 W. Town and Country Rd. Ste. 1

Orange, CA 92868           

www.walkerpt.com

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5 Signs of Plantar Fasciitis

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Plantar fasciitis is one of the most common causes of heel pain among both athletes and non-athletes. This condition is due to direct, repetitive stress on your heel which causes inflammation of the thick band of tissue on the bottom of your food that connects your heel bone to your toes. Plantar fasciitis is common among people who are overweight, people who constantly stand on hard surfaces (like a runner), and people who wear shoes with inadequate support. For athletes, plantar fasciitis is mostly in result of training errors. Heel pain can last a long time, where most symptoms go away within 10 months of gradual improvement. Dr. Grace Walker, physical and occupational therapist and nutritionist, wants you to be aware of these following symptoms!

Symptoms:

  • Gradual onset of pain: pain is normally worst in the morning and after exercise.
  • Burning, stabbing pain in the bottom of your foot near the heel
  • Pain with weight-bearing activities
  • Pain when shifting weight on to your toes
  • Pain after long periods of standing or rising from sitting

Keep an eye out for the next post this Thursday! Where we tell you simple steps you may take to relieve your pain.

Call Walker Physical Therapy and Pain Center for any questions or to schedule an appointment with one of our expert and caring physical therapist! (714)997-5518

1111 W. Town and Country Rd. Ste. 1

Orange, CA 92868           

www.walkerpt.com

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Plantar Fasciitis Effective Solutions

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Plantar Fasciitis: Effective Solutions at Walker Physical Therapy & Pain Center

According to Grace Walker, Physical Therapist, plantar fasciitis is a common foot problem that affects people of all ages. While athletes may be slightly more likely to develop this condition, it is also prominent in anyone who works in a job where they must stand for long periods of time. Those over the age of 40, or those who have flat feet tend to be more susceptible to the pain caused by plantar fasciitis. Likewise, those who have a higher Body Mass Index (BMI) may experience heel pain more often than others. At Walker PT & Pain Center, our therapists are experts in plantar fasciitis pain relief!Plantar Fasciitis

It is important to follow these “Do’s and Don’ts” to help manage your pain:

  • Do wear cushioned shoes wit a good base of support.
  • Do use an ice pack 30 minutes before bed.
  • Do follow your doctor’s instructions.
  • Don’t wear flip flips, sandals, or shoes with little support.
  • Don’t walk on uneven surfaces.

Following those tips is a great first step! However more needs to be done to heal your plantar fasciitis. Our affordable “Walker method” is the key to helping you live, work, and play again. Our team of experts led by Grace Walker Physical Therapy  will help you increase your strength and flexibility through our Flex N Move program. Soft tissue and joint mobilization is used to work out spasms, tightness, and pain. Manual therapy will reduce inflammation and increase function. Our therapists also use Kinesio Tape to facilitate the body’s natural healing process and to provide stability and support to muscles. All patients will educated and given a personalized home exercise program.

Success Story: “I was treated for plantar fasciitis. After a cortisone shot failed to help I decided to give physical therapy a try. When I first came in my foot was very painful and after four weeks of therapy (two visits a week), my foot was healed completely. I leave here painless. Thank you Walker Physical Therapy & Pain Center!”                                                                                               -Beverly H.

Call for an appointment now! 714-997-5518

1111 W. Town & Country Rd. Ste#1, Orange Ca 92868

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Running Injuries

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Top 6 Running Injuries and How To Avoid Them

Walking, jogging and running are excellent activities to promote health and wellness. Are you an avid jogger or runner? If so, could the way you run be hurting you?

When you run, jog or walk, each step sends shock waves up to the feet, knees, hips, and lower back. Overuse injuries are common, especially with running. The good news is, we can help avoid overuse injuries. Some causes of running induced injuries include:image

  • Training errors
  • Improper running shoes
  • Poor weight-bearing or running dynamics

In an injury does occur, physical therapy can get you back on track (pun intended) in a short time. Here are SOME of the most common injuries that occur with running:

  1. Plantar Fascitis: Inflammation of fibrous connective tissue on the sole of the foot, leading to pain on the bottom of the heel.
  2. Achilles tendinitis: Heel pain, or pain in the Achilles, due to too much running or running uphill. This can lead to pain and tightness in the calf.
  3. Shin splints: Often a result of imbalance in the calf and shin muscles. Pain is along the front side of the lower leg (the shin).
  4. Stress fracture: Repeated pounding of the legs can lead to stress fractures, with local pain over the affected bone.
  5. Hamstring strain: Too much running can lead to a hamstring pull.
  6. Patello-femoral pain or “Runner’s knee”: Increase running distance too soon can lead to pain behind the patella, or kneecap.

If you have any of these injuries mentions above, there are tips and treatment that can help relieve pain and recover from the injury:

  • Rest, anti-inflammatory medication and icing the injured area.
  • Stretching muscles that are tight (i.e. – calf for Achilles tendinitis)
  • Strengthening exercises to restore muscle balance.
  • In some cases, taping works like a charm – talk to your therapist.
  • Orthotics may help alter the forces going into your joints. Talk to one of our therapists to see if this is best for you.
  • Remember, if it hurts, don’t do it. For example, if running hurts, try jogging. If jogging hurts, walk instead.

Are  your shoes to blame?

Before starting a running program, ask yourself:

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  • Are your shoes worn out?
  • Are they the right fit for your feet?
  • Do you have flat feet? Are you shoes stable enough?
  • If your feet are rigid, you need a pair with good cushioning.

All these questions need to be answered. To tell if a shoe can still be used, look at its sole. If it is worn out, its time for a new pair! If they twist too easily, it another sign they may be worn.

Runners are very susceptible to injuries, especially with changes in training, including speed, frequency, distance, and surface.Talk to a physical therapist at Walker Physical Therapy & Pain Center to evaluate your feet and minimize or treat injuries.

Your Feet Will Thank You

Most runners fail to take necessary steps to avoid injury. This is where we come in. After the initial initial evaluation, we teach you how to:

  • Get the right pair of shoes – we evaluate the muscles of your feet and guide you to the right shoes.
  • Stretch out properly – we evaluate your requirements and make sure you stretch out your muscles properly before exercise.
  • Strategically structure your running – we teach you the right warm up, stretch, and exercise sequence and coach you through  the process of building up your running time gradually. Remember, your running shoes will last about 500 miles before they need to be replaced.
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If you are a runner or just happen to walk regularly, you need to call us to evaluate your technique right away. As they say, prevention is better than the cure. Our highly experienced staff will design a plan to protect your joints and optimize your efforts. Call us today for an appointment. Your feet will thank you.

Walker Physical Therapy & Pain Center

1111 W. Town & Country Rd. Ste. 1

Orange, Orange County, CA 92868

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