You may or may not have noticed our Frankie hobbling around the clinic on occasion, but she has been and that’s due to an injury. Yes that’s right your chiropractor gets injured too! She has developed Plantar Fasciitis which is typically pain in the heel bone which mainly occurs when you stand up after resting for a period of time.
Many of you may be performing this John Wayne impression every morning and just put it down to “old age” when in fact something can be done about it. Want to know more about it? Please read on…
What is the plantar fascia? Well it’s a very strong ligament starting from your heel bone, running the length of your foot and fanning out attaching to the bottom of your toes and it is very important in stabilising the foot whilst walking. It’s not just runner’s that get this problem but very often comes on when a person suddenly becomes active after a period of rest. In Frankie’s case she began football training again on hard AstroTurf pitch having not played for almost 18 months.
Unfortunately the best remedy for such an injury is rest, rest and more rest. However if you are like Frankie and too stubborn to rest because you love your sport, then there are other options. It just means it will take longer to get better. These are the main things you can do…
1) Ice the arch of your foot. The best way is to put a can of coke in the fridge so it’s nice and cold, place it on the floor then with the arch of your foot roll the can back and forth for approximately 1-2 minutes. This will help to decrease the inflammation generated in the plantar fascia.
2) Stretch your calf muscles! Did you know that your Achilles tendon attaches underneath the heel bone and onto the point of pain? No? Well now you do so stretch, stretch and stretch some more!
3) Now this bit you can’t do on your own and requires the skills of Mark or Frankie. You body is a kinematic chain, and by that I mean that everything is connected and influences another part, so just because your foot has the pain doesn’t mean it’s the foot that causes it. This is where you need to get your pelvic alignment checked. Chances are your pelvis is misaligned causing strange forces on your glutes, hamstrings and quadriceps thus placing bad forces on your knee, which then means the muscles from the knee controlling your ankle are not functioning correctly and this can lead to foot pain. It’s a long chain of potential underlying problems, so get checked out!
4) To help strengthen your plantar fascia the best exercise is toe grasping. Standing barefoot you can scrunch your toes up. To make more of a challenge put a cloth on the floor and try to grip the cloth with your toes. If that gets too easy then try picking up a pencil with your toes!
So that wraps up Plantar Fasciitis. If you would like more information or would like to chat with one of our chiropractors about this or a similar problem please do not hesitate to call or email us at Body Consultancy.