The Pain & Injury Doctor ONLINE Newsletter

Here is your latest pain relief tip. If it doesn’t apply to you, still take note because life is full of surprises. If you know someone who is dealing with this type of pain, please forward this email to that person– thanks!

Foot Pain from Plantar Fasciitis

What is Happening:

The plantar fascia is a broad ligament continuous with your Achilles tendon that wraps around the heel and connects to the forefoot.  It acts like a spring under tension when walking.  This tension can cause it to tear, usually under the front of the heel and to the inside.  Plantar fascitis means “irritation of the plantar fascia.”  People who aren’t used to walking or running long distances who attempt to do so are the most susceptible. Since it’s difficult to stop walking, plantar fascitis takes a long time to heal because of the continual, repetitive stress to the tear after it happens.

Recommended Home-Use Products Covered in Today’s Newsletter:

 

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TendLite Personal Red Light Therapy Device

Studies show that red light has therapeutic effects on human tissue, similar to how sunlight stimulates plants to produce energy (sugar) in their leaves. It stimulates cells to increase ATP (energy) production, which enhances tissue repair and regeneration, and reduces inflammation.

The TendLite device is a simple to use tool effective for common strains, sprains, joint pain and any soft tissue condition involving inflammation. It works great in conjunction with myofascial therapy and topical anti-inflammatory agents.

More Information…

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MyoBar Myofascial Therapy Tool

Therapists use this instrument to treat ligaments and tendons that have scar tissue adhesions, which usually develop after soft tissues experience injury. The action of this tool breaks apart scar tissue and increases blood flow, improving ligament and tendon mobility. Use right after red light therapy for best results.

Watch this video where I show you how to use the TendLite and myofascial therapy to treat Plantar Fasciitis:

More Information…


Recommended Exercise (check with a professional)

Leg Stretch: If you stretch your lower leg muscles (gastrocnemius) and get them to be more flexible, it will take some burden off of the plantar fascia. There are several ways to do this stretch. One way is to stand and brace yourself against a wall as you place one leg back, keeping your knee straight. Bend the other knee (of the forward leg) slowly. Do not let the foot of the rear leg come off the ground. Bend as far as you can till you feel a tight stretch in the rear leg; hold that position for 20 seconds. Slowly come back up. Repeat 8 times.

Soda Can Roll – While seated on a chair, roll a cold can of soda or beer under your foot, from forefoot to heel back and forth. Exert some moderate, downward pressure on it. This will gently massage the plantar fascia and ease the pain.


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Penetrex

Penetrex is a best-selling topical pain relieving cream that delivers Vitamin B6, Pyridoxine, Arnica, MSM, Cetyl Myristoleate, Glucosamine, Boswellia Serrata and other proven pain relief elements deep into muscles, nerves, ligaments & tendons. The resulting relief is quick, strong & long lasting. Apply it to the painful joint before or after red light therapy. It can also be used as an emollient for instrument assisted myofascial therapy.

More Information…


Recommended Lifestyle Change

Those who are prone to plantar fascitis may have weak foot bones and ligaments. Get into the habit of regularly walking barefoot on a lawn; especially one that is bumpy. Soft beach sand works well, too. This exercises the small muscles and joints of the feet. Know that when you wear shoes often, even sneakers, they act like a splint to your foot, preventing natural movement of the joints and muscles when walking or running.

Wear Vibram 5 Finger sports shoes on some days if you don’t have time to walk barefoot on grass.

If your plantar fasciitis is really bad, consider wearing Z-coil shoes (see below) to absorb some of the stress it is subjected to when walking.


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Vibram 5-Finger Sports Shoes

Vibram Sports Shoes allow independent movement of individual toes, which exercises and strengthens small, intrinsic muscles of the foot, which is lacking in traditional shoes that “bind” your toes.

Use on the weekends to make up for the days of wearing tight shoes at work. When all the joints of your feet are exercised, they allow the foot to work better and therefore guard against common foot problems like plantar fasciitis, heel spurs and bunions.

More Information…

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Z-Coil Anti-Shock Shoes

Z-Coil shoes have a strong spring in the heel that dampens the small but numerous shocks generated from walking and assists the foot in forward motion, reducing strain on the plantar fascia, heels and forefoot. These specialty shoes are great for those who have thinning cartilage in the knees and/or hips as the springs make up for the reduced cushioning capability of degenerated joint cartilage.

More Information…


BOTTOM LINE:   For Plantar Fasciitis, focus on accelerating the healing rate of the injured ligament.  This means taking steps to minimize aggravation to the ligament as you walk so it can heal properly.  The specialty shoes mentioned here are helpful in this regard.  Red light therapy can shorten the healing time.  After it heals, take steps to prevent it from happening again.  This involves exercising your feet’s intrinsic muscles and joints, as described.

These are some of the products I recommend to my patients who have plantar fasciitis.  They are generally safe to use, but check with your doctor. ~Dr. Perez

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For more detailed, step-by-step guidance on permanently resolving chronic muscle and joint pain, visit

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The information contained in this email and on www.PainandInjuryDoctor.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as a medical directive. It is provided as a sharing of knowledge and information from the research and experience of Dan Perez, D.C. Every person is unique, and individual cases of pain are therefore unique. Dr. Perez encourages readers of PainandInjuryDoctor.com to use available sources of information to help them make a more educated and informed decision regarding their health, in partnership with one or more qualified health care professionals.

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