Plantar fasciitis occurs in the foot, toes, and heels. The plantar fascia is the tissue that connects the heels and toes and can be strained or overworked which leads to pain when walking or running. Almost 2 million Americans suffer from planter fasciitis and deal with the symptoms on a daily basis and seek plantar fasciitis treatment in different forms.  

For those who have tried many different solutions to help ease the pain, surgery may be the best option to allow your body to function properly. If you have recently developed plantar fasciitis, these plantar fasciitis treatment tips may be able to help eliminate inflammation and stop shooting pains in your feet. 

1- Shoe Inserts

One of the main causes of plantar fasciitis is wearing unsupportive shoes while walking long distances or exercising. To help curb some of the symptoms of the stained muscle, wear shoe inserts. These inserts can help provide support to the arch of your feet and help in shock absorption when jumping or running. 

2- Heel Cups

Similar to shoe inserts, heel cups can help provide relief while walking or running. Many popular heel cup brands offer shock absorption and can also help prevent shin splits, excessive pronation, and pain in your Achilles tendon. Often they are made of silicon, microplastics, and gel. These may not help cure your problems but they are an effective method for plantar fasciitis treatment.  

3- Shock Wave Therapy

This type of therapy delivers low or high-energy shock waves to a specific area of the body that is experiencing pain. The waves cause small points of trauma to the muscles or tendons that will then trigger the body to heal this area. When the body works to heal the microscopic trauma, it can help heal your plantar fascia. 

4- Chiropractic Treatment

Soft tissue inflammation is another cause of pain around the plantar fascia. Chiropractic treatment works to limit inflammation in many areas of the body by combining stretching and spinal manipulation. The tissues of your foot need to communicate with the nerves in your spine in order to heal, so chiropractors can align your spine and do stretches with your feet to help. 

Some symptoms of plantar fasciitis come from restriction in your lower back. Walking with strained muscles can cause your feet to feel extra strain. Getting a chiropractic adjustment can help all parts of the body. 

5- Change Up Your Workout Routine

When you are experiencing foot pain, it can be helpful to split up the frequency of your workouts or switch up the exercises you complete. Some intense exercises like jumping rope, rock climbing, hiking, or soccer can cause extra pain and swelling in the feet. 

Switching to exercises like swimming or cycling can still give you a good sweat, without putting strain on the muscles in your feet and heels. Different exercises can strain your muscles, so it is important to stretch before any exercise. 

6- Stretch And Loosen Muscles

Tightness in the calves or feet can irritate your plantar fascia. Doing some simple leg stretches like rolling a ball under your foot, or stretching your calf muscles while sitting can help release some of this tension. 

Those with plantar fasciitis can also benefit from toe curls or marble pick-ups with the toes. These can help flex and stretch the muscles to make walking easier. Stretches can be an effective plantar fasciitis treatment as it will limit inflammation and micro tears.

Tackle Plantar Fasciitis Pain With Health And Wellness Clinic

As mentioned above, chiropractors can help alleviate pain points across the body. Our muscles see a lot of different stressors throughout the day and then can become inflamed easily. 

At our chiropractic clinic, we see a lot of people with foot pain. Utilizing modern techniques and tested methods, our specialists can help align your spine and reduce inflammation in your legs, feet, and more. Chiropractic treatment is a good way to avoid unnecessary medications or surgery for certain patients. 

Don’t let your plantar fasciitis hold you back, come into Health And Wellness and improve your body’s performance today!

Gardening is a popular hobby during the spring and summer, but it also requires a lot of bending and back-breaking work. If you are someone that already experiences lower back pain, gardening can aggravate it further. Health And Wellness Clinic wants to help avid gardeners prevent back problems and participate in their hobbies without stress. Preventing back pain while gardening is possible when you prepare and take care of your body. 

1- Start With A Warm Up

Before any exercise or strenuous activity a warm-up will prevent injury. Stretching your muscles can help stretch out your body and reduce lactic acid which can cause pain in your back. Even if you are only going to pull a few weeds while gardening, stretching will prevent pulled muscles and slipped discs by a small wrong movement. 

If you are not sure where to start when it comes to stretching, our chiropractors or your general physician about what stretches are right for you. 

2- Bend Down In A Neutral Spine Position

Back injuries are often caused because of improper bending and lifting. You should maintain the natural curves of the spine as you garden. You can bend one knee, or squat instead of bending over to prevent back pain while gardening. 

Avoid sudden movements or stretching beyond your reach and instead keep motions smooth. Proper body mechanics and ergonomics can be important to learn about if you garden frequently.

3- Use Gardening Tools To Ease The Burden

Gardening is a hobby that comes with many helpful tools to help you harvest your crop and maintain the soil. These tools can also help limit back pain by taking some of the weight off your body. 

Wheelbarrows, long-handled tools, benches, and curved-handled tools can all help prevent chronic pain. Research what tools are best for your situation including back pain, arthritis, or knee pain. 

4- Add Cushioning With Knee Pads

Another tool that can help prevent back pain while gardening is knee pads. Knee pads are a popular and useful tool for gardeners that can be purchased for a very low price and are found at most home improvement stores. Cushions can either move with you or be worn on your legs to help keep your body from seeing too much strain. Make sure you wear the correct fitting and high-quality knee pads. 

5- Take Breaks And Drink Plenty Of Water

Working out in the heat while bending and shoveling can cause dehydration and strain on the body. Dehydration affects more than just your body temperature, it also affects the lubrication of your joints. Make sure you bring a water bottle out with you into the yard to remind yourself to hydrate. If you have been in one position for a long period of time, take a break and walk around or stretch. 

If you are repeating a specific task over and over, make sure to rotate your body and complete a different task to prevent strain. 

6- Try Raised Bed Gardening

As you age, bending over to the garden while kneeling on the ground can be excruciating. Raised beds can limit how far you have to bend your back and make it easier to reach the plants. Standing while gardening can be less painful, help you better monitor your plants, and can even look decorative on a wall or stand by growing freely. Using raised beds will help limit spinal subluxations and prevent back pain while gardening.

Back Pain Relief From Health And Wellness

Our clinic provides quality chiropractic care, massage, and cryotherapy to help patients limit pain and injury. Our bodies go through a lot, so even if you do not have debilitating pain, chiropractic can help limit scar tissue and muscle soreness. Health And Wellness Clinic works with patients of varying ages and helps treat many different issues. 
No matter the cause of your back pain, our chiropractor will discuss your health and how we can help improve your symptoms. Stretches, massage, exercise, and chiropractic can all be used together to improve your mobility. Contact us by call or text at (801) 784-4807.