Pain in the heels, beware it can be Planter fasciitis

Plantar fasciitis is a medical condition that causes pain and inflammation in the plantar fascia, which is a thick band of tissue that runs along the bottom of the foot. The plantar fascia connects the heel bone to the toes and helps to support the arch of the foot.

When the plantar fascia becomes inflamed or damaged, it can cause pain in the heel or arch of the foot, especially when standing or walking. The pain may be sharp or dull and can often be worse in the morning or after prolonged periods of inactivity.

Plantar fasciitis can be caused by a variety of factors, including:

• Overuse or repetitive strain on the feet
• Poor foot mechanics or posture
• Tightness or weakness in the muscles of the foot or leg
• Obesity or sudden weight gain
• Certain types of exercise or physical activity that put a lot of stress on the feet, such as running or dancing
• Wearing shoes that do not provide enough support or cushioning

Treatment for plantar fasciitis typically involves a combination of rest, stretching and strengthening exercises, and the use of supportive footwear or orthotics. In some cases, medications or corticosteroid injections may be prescribed to help reduce inflammation and pain.

Most people with plantar fasciitis can recover with conservative treatment within a few months, but some may require more intensive therapies such as shockwave therapy or surgery.

Acupuncture for plantar fasciitis

Acupuncture is a form of traditional Chinese medicine that involves inserting thin needles into specific points on the body to stimulate healing and relieve pain. Some people may find acupuncture helpful in managing the symptoms of plantar fasciitis, although the evidence is mixed.

There are studies that suggest that acupuncture can be an effective treatment for plantar fasciitis, with patients experiencing a significant reduction in pain and improved function. The mechanism by which acupuncture works to alleviate pain is related to the release of endorphins, which are natural painkillers produced by the body.

If you are considering acupuncture for plantar fasciitis, it is important to consult with a licensed acupuncturist and discuss the risks and benefits of the treatment. Acupuncture may be used as a complementary therapy in conjunction with other treatments, such as rest, stretching, and physical therapy, to help manage the symptoms of plantar fasciitis.

20 acupoints for plantar fasciitis pain relief

Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. Acupuncture is a traditional Chinese medicine technique that involves the insertion of needles into specific points on the body to help alleviate pain and promote healing. Here are 20 acupoints that may be helpful for plantar fasciitis pain relief:

Kidney 3 (KI3) – located in the depression between the medial malleolus and the Achilles tendon.

Bladder 60 (BL60) – located in the depression between the lateral malleolus and the Achilles tendon.

Gallbladder 34 (GB34) – located in the depression anterior and inferior to the head of the fibula.

Spleen 6 (SP6) – located three finger widths above the medial ankle bone.

Stomach 36 (ST36) – located four finger widths below the kneecap and one finger width to the outside of the shinbone.

Bladder 23 (BL23) – located two finger widths lateral to the lower border of the spinous process of the second lumbar vertebra.

Kidney 6 (KI6) – located one cun above the tip of the medial malleolus, on the posterior border of the tibia.

Bladder 67 (BL67) – located on the lateral side of the little toe, at the corner of the nail.

Kidney 10 (KI10) – located two cun above the medial malleolus, on the posterior border of the tibia.

Gallbladder 39 (GB39) – located on the lateral side of the lower leg, one hand breadth above the lateral malleolus.

Bladder 62 (BL62) – located on the lateral side of the foot, in the depression distal and inferior to the head of the fifth metatarsal bone.

Kidney 7 (KI7) – located two cun above the tip of the medial malleolus, on the posterior border of the tibia.

Bladder 40 (BL40) – located at the midpoint of the transverse crease of the popliteal fossa.

Gallbladder 40 (GB40) – located in the depression anterior and inferior to the lateral malleolus.

Stomach 41 (ST41) – located on the dorsum of the foot, at the midpoint of the transverse crease of the ankle joint.

Bladder 56 (BL56) – located on the posterior side of the leg, 5 cun above the tip of the lateral malleolus.

Kidney 8 (KI8) – located two cun above the tip of the medial malleolus, posterior to the medial border of the tibia.

Spleen 10 (SP10) – located 2 cun above the superior border of the patella, on the medial side of the thigh.

Bladder 54 (BL54) – located on the posterior side of the leg, 3 cun below the popliteal crease, between the two heads of the gastrocnemius muscle.

Gallbladder 41 (GB41) – located between the fourth and fifth metatarsal bones, in the depression distal and inferior to the base of the fifth metatarsal bone.

It is important to note that acupuncture treatment should be individualized and tailored to the specific needs and symptoms of each person. It is recommended to seek the guidance of a licensed acupuncturist for the best results.

20 physiotherapy exercises for plantar fascities

Plantar fasciitis is a condition that causes pain and inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot. Here are 20 physiotherapy exercises that can help manage plantar fasciitis:

Calf stretches – Stand facing a wall with your hands on the wall and one leg forward, while the other leg is back. Keep the back heel down and lean forward until you feel a stretch in the calf muscle of the back leg. Hold for 30 seconds and repeat on the other leg.

Achilles tendon stretch – Stand on the edge of a step, with your heels hanging off the edge. Slowly lower your heels down until you feel a stretch in your Achilles tendon. Hold for 30 seconds and repeat.

Plantar fascia stretch – Sit with one leg crossed over the other, and grasp your toes with your hand. Pull your toes back towards your shin until you feel a stretch in the arch of your foot. Hold for 30 seconds and repeat on the other foot.

Ankle circles – Sit with your legs straight out in front of you and rotate your ankles in circles for 10-15 repetitions in each direction.

Toe curls – Sit with your feet flat on the ground and scrunch your toes up as tightly as you can. Hold for 5 seconds and release. Repeat for 10-15 repetitions.

Arch raises – Sit with your feet flat on the ground and raise the arches of your feet off the ground, keeping your toes and heels on the ground. Hold for 5 seconds and release. Repeat for 10-15 repetitions.

Towel curls – Place a small towel on the ground and use your toes to grip and pull the towel towards you. Repeat for 10-15 repetitions.

Tennis ball massage – Roll a tennis ball under your foot, focusing on the arch and heel. Apply gentle pressure for 1-2 minutes.

Heel raises – Stand with your feet hip-width apart and raise up onto your toes. Hold for 5 seconds and lower back down. Repeat for 10-15 repetitions.

Toe raises – Stand with your feet hip-width apart and lift your toes off the ground while keeping your heels down. Hold for 5 seconds and release. Repeat for 10-15 repetitions.

Ankle dorsiflexion – Sit with your feet flat on the ground and lift your toes towards your shin, as far as you can. Hold for 5 seconds and release. Repeat for 10-15 repetitions.

Ankle plantarflexion – Sit with your feet flat on the ground and lift your heels off the ground, as far as you can. Hold for 5 seconds and release. Repeat for 10-15 repetitions.

Eccentric heel drops – Stand on the edge of a step with your heels hanging off. Raise up onto your toes, then slowly lower your heels down, taking 5 seconds to do so. Repeat for 10-15 repetitions.

Single-leg balance – Stand on one foot and hold for 30 seconds. Repeat on the other foot.

Leg swings – Stand facing a wall and swing one leg forward and back, keeping the leg straight. Repeat for 10-15 repetitions, then switch legs.

Foot flexes – Sit with your feet flat on the ground and flex your foot up towards your shin, then release. Repeat for 10-15 repetitions.

Foot circles – Sit with your feet flat on the ground and rotate your foot in circles, 10-15 repetitions in each direction.

Resistance band exercises – Place a resistance band around your forefoot and pull your toes back towards your

yogasan for plantar fasciitis

While yoga can be helpful in managing the symptoms of plantar fasciitis, it’s important to consult with a healthcare professional before starting any exercise program to ensure it’s safe and appropriate for your individual needs.

Some yoga poses that may be helpful for plantar fasciitis include:

Downward Facing Dog: This pose can stretch the calves, hamstrings, and plantar fascia.

Upward Facing Dog: This pose can help strengthen the arches of the feet.

Mountain Pose: This pose can help improve posture and strengthen the feet and ankles.

Warrior I: This pose can stretch the calves and strengthen the feet and ankles.

Tree Pose: This pose can help improve balance and strengthen the ankles and feet.

It’s important to approach these poses gently and mindfully, and to avoid any movements or poses that cause pain or discomfort. It may also be helpful to incorporate other self-care measures such as wearing supportive shoes, icing the affected area, and avoiding activities that exacerbate the pain.

Self doing exercises for plantar fasciitis

Plantar fasciitis is a common condition that causes pain and discomfort in the heel and bottom of the foot. It is usually caused by inflammation of the plantar fascia, which is a thick band of tissue that connects the heel bone to the toes. Here are some exercises that you can do to help alleviate the symptoms of plantar fasciitis:

Toe stretches: Sit on a chair with your feet flat on the floor. Place a towel under your toes and grasp the ends of the towel with your hands. Gently pull the towel towards you, stretching your toes and the bottom of your feet. Hold the stretch for 15-30 seconds, then release and repeat 2-3 times.

Calf stretches: Stand facing a wall with your hands on the wall at shoulder height. Step back with one foot, keeping both feet flat on the floor. Lean forward into the wall, keeping your back leg straight and your heel on the floor. Hold the stretch for 15-30 seconds, then switch legs and repeat 2-3 times.

Arch stretches: Sit on a chair and place a tennis ball or a frozen water bottle under the arch of your foot. Roll the ball or bottle back and forth along the arch, applying gentle pressure. Repeat for 1-2 minutes, then switch feet.

Heel raises: Stand with your feet shoulder-width apart, with your weight evenly distributed between both feet. Slowly raise your heels off the ground, lifting your body onto the balls of your feet. Hold the position for a few seconds, then lower your heels back down. Repeat 10-15 times.

Ankle circles: Sit on a chair and extend one leg out in front of you. Slowly rotate your ankle in a circular motion, making sure to move your foot in both directions. Repeat for 10-15 rotations, then switch feet.

It is important to note that these exercises should be done regularly, but not to the point of pain. If you experience any discomfort or pain while doing these exercises, stop and consult with a healthcare professional