The early warning signs of Plantar Fasciitis:
- Foot pain
- Heel pain
- Calf cramping
- Tight calves
Plantar Fasciitis Pain looks like:
- The list above PLUS...
- Feels like you're walking on glass sometimes
- Worse in the morning
- Worse with the first few steps you take getting out of a chair or bed
- Worse after long walks
- Worse after standing for long periods of time.
Secret # 1: AcupunctureAcupuncture can bring great relief to pain and especially inflammation. This is why it can help people experiencing Plantar Fasciitis. There are Acupuncture points we can use in the calf and heel to reduce the "hot spots" that really give you grief, whether its in your heel or on the sole of your foot. Recent reports showed that another way acupuncture works is by releasing the local myofascia wherever a needle is placed.
Secret # 2: ElectroacupunctureAdding Electro-acupuncture is another tool to reduce inflammation and relax tight muscles and fascia. It's Acupunctures, strongest form of pain relief, if nothing else is helping.
Secret # 3: Longer StretchingMyofascia actually takes longer to engage in a stretch than muscle. It needs a minimum of 2 MINUTES!! This means things like a Yin Yoga Class are great for opening up the myofascia. Also holding your stretches much longer and anywhere up to 5 minutes is beneficial to your tight Myofascia.
Secret # 4: OsteopathyOsteopaths do use joint manipulation in treatments, but they also use SO much more, including connective tissue releases. Osteopaths work on joints, muscles, tendons, ligaments AND the myofascia. This is really useful to a person with Plantar Fasciitis because they can help mobilise the foot, address any heel spurs, and settle down inflammation in the foot. Consider seeking help from a reputable Osteopath by going through Osteopathy Australia or we can recommend our Registered Osteopath, Vanessa Fisher.
Secret # 5: MagnesiumIf you don't know what Magnesium is or how to use it, now is the time! Magnesium is a natural Muscle relaxant. Magnesium and Calcium are also 2 of the 4 electrolytes needed to maintain good muscle health. Cramping is a definitive sign of Magnesium deficiency and in that case, Magnesium should be taken as soon as possible. How this relates to fascia is that Myofascia encases the muscle groups and when relaxed has a similar "softening" action. If Magnesium softens and relaxes muscles, it has an influence on the myofascia by moderating the muscle and nerve impulses.
Relaxed Muscles and fascia are soft. Tense Muscles and fascia feel hard to the practitioner.
Secret # 6: Vitamin B5Taking Vitamin B5, helps minimise nerve damage and stimulates the recovery and healing process. When deficient in B5, symptoms include numbness, muscle impairment and pain. Simply taking a supplement of B5 can help recovery quickly and we suggest speaking to a Functional Nutritionist about what your specific needs are. We highly recommend Linda, our resident Nutritionist.
Secret #7: Foot bath & RollingYou may have heard of Magnesium (Epsom Salts) in a bath soak, so why not use it in a foot bath?!
- Get a wide bucket and fill with warm water.
- Add 1/2 cup epsom salts and put your sore feet into the bath for 10-20 min.
- Then dry them off and then get a rolling pin, golf ball or some other effective rolling device to massage and stretch the plantar fascia.