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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4 Reasons Why You Have Heel Pain

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Dr. Grace Walker, physical and occupational therapist and nutritionist, knows that pain in your heels can put your life at a standstill. If you find yourself on your feet for long periods of time or do repetitive activities without the proper shoes, you may have experienced strain on the ligaments of the foot. Early treatment is important to ensure relief or pain may become chronic. There are many underlying reasons to heel pain, but there are four major causes: Achilles tendinitis, bursitis, nerve pain and plantar fasciitis.

  1. Achilles tendinitis– The inflammation of the Achilles tendon mostly occurs in athletic patients participating in high-impact sports. Quick repetitive motions can lead to micro injuries of thetendon that cause heel pain.
  2.  Bursitis– The bursa, a fluid-filled sac located in the heel, can become inflamed from repetitive motions or irritated from improper footwear.
  3. Nerve pain– Described as a burning or electrical pain, nerve pain, is a less common cause of heel pain. Though, there are medications that may help with the pain, most need a decompressive surgery to relieve the nerve.
  4. Plantar fasciitis– Inflammation of the band of tissue that reaches from the heel to the toes, called the plantar fascia, is the most common cause of heel pain. This is usually due to mechanical issues going on inside of the foot.

At Walker Physical Therapy and Pain Center we make sure to incorporate a variety of methods to ensure that your pain is covered from all areas. Our Flex N Move program improves flexibility and strength while our soft tissue and joint mobilization works out spasms, tightness and pain. We implement manual therapy to reduce inflammation and use Kinesio Tape to facilitate the body’s natural healing process while providing stability and support to muscles. Finally, we make sure our patients’ healing is sustained through a 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!”     – Beverly H

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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More Than Just Your Feet: 5 Things High Heels are Hurting

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It was Cinderella that said “one shoe can change your life”, but we don’t think wearing only one shoe would help your posture much, either. Dr. Grace Walker, physical and occupational therapist and nutritionist, can agree that the right shoe can change your life.

High heels have been one of the biggest trends in women’s fashion. For good reason to; we can’t deny what a beautiful pair of shoes can do! To anyone who has worn a pair of high heels and experienced the discomfort, it’s probably not much of a surprise how hard they can be on your body. They affect the lower extremities (feet, ankles and legs), and also a few other areas that might surprise you.

  • Ankles Injuries: First, let’s review what might be the most obvious. High heels are more prone to accidents. It’s hard to deny that when you’re walking on miniature stilts all day. The lack of surface area and balance in high heels make accidents more likely. A sprained ankle might be tangible, but did you know that knee and hip injuries are also possible? Since heels have very little support, recovering from a minor trip becomes a much more difficult task.
  • Deformities: The pointy shoe is cute and in style, but  you can’t say it’s comfortable. Shoes with a pointed toe cause issues such as hammer toe and bunions.
  • Heel Pressure: A three-inch heel raises pressure on the heel 75%. A one-inch heel raises heel pressure 22%. If you’re going to remain loyal to the oh-so-trendy heel, consider a pair that aren’t too high.
  • Muscle Shortening: Walking in high heels simulates walking up a hill. This causes an increased load on the calf and Achilles. Prolonged use causes the calf muscle to shorten and tighten to compensate. The result is increased stress along the plantar surface of the foot which can cause conditions such as plantar fasciitis.
  • Terrible Posture: While your posture might feel sexy and confident in those high heels, it’s probably too much. Normally the spine is an s-curve. This design is meant to act like a shock absorber. High heels drastically alter the curve in your back. The results in the chest being pushed out too far, the lower back being pushed forward (causing misalignment in the spine), and excess pressure on the knees.

If your body is starting to feel the effects of those heels, it might be time to give yourself a break! If you are committed to the heel-life, consider less height and work a calf stretch into you daily routine.

At Walker Physical Therapy and Pain Center, we specialize in injuries from head to toe including balance and jaw pain. For a consultation from one of our expert physical therapist, call us at (714) 997-5518.

 

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

(714) 997-5518

www.walkerpt.com

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