{"id":3810,"date":"2020-02-18T07:00:46","date_gmt":"2020-02-18T12:00:46","guid":{"rendered":"https:\/\/www.chaneyhealth.com\/healthtips\/?p=3810"},"modified":"2020-02-05T20:55:34","modified_gmt":"2020-02-06T01:55:34","slug":"relief-from-plantar-fasciitis-pain","status":"publish","type":"post","link":"https:\/\/www.chaneyhealth.com\/healthtips\/relief-from-plantar-fasciitis-pain\/","title":{"rendered":"Relief From Plantar Fasciitis Pain"},"content":{"rendered":"

Get Rid Of Foot Pain And Enjoy Running Again<\/span><\/h2>\n

\"Success\"<\/a>Sometimes I like to start my blog with ideas I think you may find helpful. This year, I\u2019m not only writing goals, I\u2019m doing something that was suggested by Pegine Echevarria.\u00a0 I\u2019m looking back on last year and writing down as many of my successes as I can remember.\u00a0 Goals are the roadmap for the future, but remembering past successes lifts our confidence that we\u2019ll be able to achieve the goals we have set.<\/p>\n

In fact, this year I\u2019m going to look at each day and write down a success that I\u2019ve had that day. How wonderful it will be on New Year\u2019s Eve to look back and read 365 successes for 2020!<\/p>\n

I hope you are enjoying a wonderful start to 2020.\u00a0 Here\u2019s to a year of adventure, joy, health, prosperity, and fulfillment of all your dreams!<\/p>\n

Foot Pain And Plantar Fasciitis<\/span><\/h2>\n

\"Foot<\/a>With the new year here, lots of people have decided to get into a routine of walking, or running, to improve their health. I\u2019ve also spoken to so many people about pain in the arch of the foot, a condition called plantar fasciitis.\u00a0 Most people have been told to focus their attention on the foot.\u200b<\/p>\n

However, the muscles of your lower leg are responsible for the movements of your foot, so ignoring them and focusing on your foot is useless.<\/p>\n

That\u2019s like pulling your hair and then putting your focus on the pain in your head\u2026while you\u2019re still pulling your hair.\u00a0 It doesn\u2019t work!\u00a0 You\u2019re looking in the wrong place!\u200b<\/p>\n

The vast majority of pain in your arch isn\u2019t coming from your foot, it\u2019s coming from your lower leg.\u200b<\/span><\/strong><\/p>\n

Stick with me, this is going to be so logical that you\u2019ll wonder why you haven\u2019t already heard about treatment and stretches for the real source of plantar fasciitis.<\/p>\n

Relief From Plantar Fasciitis Pain<\/span><\/h2>\n

Let\u2019s take a look at the muscles that move your foot.\u00a0 There are many tiny, intrinsic muscles but we\u2019re not talking about them today\u2026we\u2019re talking about the major movers of your foot.<\/p>\n

In case you would like to find the muscles in an anatomy book or on the internet, they are:\u200b<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Gastrocnemius:<\/strong><\/span>\u00a0 A\u00a0calf muscle that merges into\u00a0the Achilles tendon.<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Soleus:<\/span><\/strong>\u00a0 Under the\u00a0gastrocnemius,\u00a0the soleus also merges into the Achilles tendon.\u00a0 These two muscles pull your heel up so you can stand on your toes.\u00a0 When they are tight, they are pulling up on your Achilles tendon and pulling the bone up, even when you want to keep your foot flat on the ground.\u00a0 This causes your arch muscle to be pulled backward, causing arch pain.<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tibialis Anterior:<\/span><\/strong>\u00a0\u00a0Primary muscle\u00a0causing\u00a0plantar fasciitis because it inserts into\u00a0your arch.\u00a0 The tibialis anterior muscle is along the outside of your shin bone and inserts into the long bone on the inside of your arch.\u00a0 When it contracts the foot rolls toward the outside of\u00a0the foot.\u00a0\u00a0This muscle also causes shin splints. When it is tight it is pulling hard on the bone and you feel pain in your arch.<\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Peroneals:<\/span><\/strong>\u00a0\u00a0A group of two muscles\u00a0inserting into the outside of\u00a0your foot and\u00a0arch.\u00a0 The peroneals originate along the length of your lower leg bone (Fibula) and insert into the bones on the outside and the inside of your arch.\u00a0 When they are tight, they pull the bones toward the outside of your foot, and you have arch pain.<\/p>\n

These four muscles are pulling your arch in three different directions at the same time. This creates\u00a0arch pain, but\u00a0the\u00a0source is\u00a0in\u00a0your lower leg!<\/p>\n

Before\u00a0jumping into the\u00a0stretches for plantar fasciitis, I\u00a0recommend first doing the self-treatments to release the tension in these muscles.<\/p>\n

3 Self-Treatments For Plantar Fasciitis Pain<\/span><\/h2>\n

\"Treatment<\/a><\/p>\n

 <\/p>\n

To treat your tibialis anterior, place a ball just below your knee and on the outside of your shin.\u00a0 Then move your leg so the ball rolls down toward your ankle.<\/p>\n

If your arch feels like it\u2019s going to cramp, simply roll your toes as shown in this picture.<\/p>\n

 <\/p>\n

\"Treatment<\/a><\/p>\n

 <\/p>\n

To treat your peroneals, place a ball as shown in the picture on the right.\u00a0 Put your hand on your leg so you can press the muscle down into the ball.\u00a0 Then move your leg so the ball rolls down toward your ankle<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\"Treatment<\/a>There are several ways to treat your calf but they all use the same principle.\u00a0 Put the center of your calf directly on your opposite kneecap.\u00a0 Press your leg down so your kneecap goes deeply into your calf muscle.<\/p>\n

Don\u2019t slide, just rock your leg up and down, along the length of the muscle.<\/p>\n

You can also do this treatment while sitting in a chair.<\/p>\n

3 Stretches For Plantar Fasciitis Pain<\/span><\/h2>\n

Note: It is most beneficial to release the spasms (muscle knots)\u00a0in the muscles as shown above before doing the stretches for plantar fasciitis relief.\u00a0 This is the case for any muscle as it \u201cunties the knot\u201d that has shortened the muscle allowing you to stretch without injuring the muscle fibers.<\/em><\/p>\n

\"Stretch<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

The picture on the left shows a common, runners stretch for the gastrocnemius muscle.\u200b<\/p>\n

In order to get a proper stretch, it is important to keep your heel on the ground as you tilt your body forward.<\/p>\n

Notice that you don\u2019t need to be leaning forward and holding on to anything.\u00a0 Stand up straight.<\/p>\n

 <\/p>\n

\"Stretch<\/a><\/p>\n

 <\/p>\n

To stretch the deeper muscle, the soleus, slowly bring your bottom back while bending the knee of the leg you are stretching.\u200b<\/p>\n

Keep your heel firmly on the floor.\u00a0\u200b<\/p>\n

This stretch is deeper and often overlooked by runners, yet it is a key muscle for calf pain, Achilles tendonitis, heel pain, and plantar fasciitis.<\/p>\n

 <\/p>\n

 <\/p>\n

\"Stretch<\/a><\/p>\n

 <\/p>\n

You can stretch both\u00a0the tibialis anterior muscle and\u00a0the peroneal muscles by just a slight rotation of your ankle.\u200b<\/p>\n

Curl your toes so the top of your toes are on the ground.\u200b<\/p>\n

If your foot is squared so the top of your toes are flat on the ground,\u00a0this stretches the\u00a0tibialis anterior.\u200b<\/p>\n

If you move slightly (as shown),\u00a0this stretches the\u00a0peroneal muscles.<\/p>\n

 <\/p>\n

 <\/p>\n

You will feel the lengthening along your entire lower leg as you are doing an excellent series of stretches for plantar fasciitis and shin splints.<\/p>\n

As a bonus, this is also the treatment for a sprained ankle!<\/p>\n

BTW, all the pictures in this newsletter were taken from The Pain-Free Athlete. You can easily learn how to self-\"pain<\/a>treat all of the major muscles in your body by using The Pain-Free Athlete<\/a>\u00a0 or Treat Yourself to Pain-Free Living<\/a>. These books show you how to self-treat muscles from your head to your feet, but maybe you would like to have me help you.<\/p>\n

Just because you aren\u2019t in Sarasota, Florida, we can still work together very successfully via the computer.\u00a0 I\u2019ve worked with people all over the world, and the results are excellent! To request a consult, click here<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Get Rid Of Foot Pain And Enjoy Running Again Sometimes I like to start my blog with ideas I think you may find helpful. This year, I\u2019m not only writing goals, I\u2019m doing something that was suggested by Pegine Echevarria.\u00a0 I\u2019m looking back on last year and writing down as many of my successes as … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[374,616,1],"tags":[171,618,66,172,617],"class_list":["post-3810","post","type-post","status-publish","format-standard","hentry","category-foot-pain","category-plantar-fasciitis-pain","category-uncategorized","tag-foot-pain","tag-massage","tag-massage-therapy","tag-plantar-fasciitis","tag-plantar-fasciitis-pain"],"yoast_head":"\nRelief From Plantar Fasciitis Pain - Health Tips From The Professor<\/title>\n<meta name=\"description\" content=\"You want to run, but your foot hurts. You have plantar fasciitis pain. How can you get relief from plantar fasciitis pain? 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