Manage your Plantar Fasciitis without Surgery
Fiona Michaels • November 29, 2020
Suffering from Plantar Fasciitis? Here's how you can manage yours without surgery!
Obviously, you need to manage the initial flare up..
I also found that athletic tape
helped support the foot and keeps you from moving it in a way that makes the plantar fasciitis worse. Especially helpful during exercise!
Shoe inserts,
insoles, arch supports, or orthotics, can give extra cushioning and added support. You can get them over-the-counter (OTC) or have them custom made. There doesn’t seem to be a big difference in efficacy between OTC and custom made.
When choosing, look for a firm insert with good arch support. Wear them if you’re going to be on your feet for a long period of time or going walking. I wear these indoors in my slippers during the initial flare up as well as in outdoor shoes when going out!
If you don't fancy inserts, try heel cups. These raise your heel to relieve tension and give you extra cushioning. They often don't work as well as inserts, but they're a cheaper option.
Most of us sleep with our feet pointed down, which shortens the plantar fascia and Achilles tendon. Night splints, which you wear while you sleep, keep your feet at a 90-degree angle to give you an overnight stretch. . And once the pain is gone, you stop wearing them.
What can you do to prevent a repeat flare up?
The bad news is that it can take quite up to eighteen months to recover from plantar fasciitis. And, it's likely that unless you change your habits, you are very likely to experience future flare ups!
It's super important that you maintain your routine to stretch and strengthen your calves, Achilles tendon and your foot. This will assist to stabilize your ankle. Why not check out this post on stretching & foam rolling
and this post to stretch and strengthen?
If you're overweight, it's a good idea lose some weight as the extra weight puts more strain on the bottom of the feet.
Avoid high-impact activities like running and jumping as these put a lot of stress on your feet and can make your calf muscles tighter if you don't stretch them out. Go for lower impact exercises instead, and be sure to do some leg and foot stretches.
You can also do an online Stretch class with us every Friday at 8.15am UK time. It's part of the weekly "Strength & Stretch" class - you can dial in for both 30 minute sessions, or just stretch. Try it for free by booking here
Note - this page contains Amazon affiliate links. This means that if you purchase through one of them, Amazon will pay me a teeny-tiny commission at some unspecified point in the future, at no cost to you!
Because no one wants the lurgy!
And the first one's a doozie!
October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!
I bet you've asked these yourself!
Because resting is revolution in a world that wants to keep you agitated!
Why should I do Pilates?
Spoiler alert...
What are "Bungalow Legs"?
Struggling to get 10,000 steps a day?
Because knees are important!