June Newsletter 2017
Spread the word...that for the entire month of June, any new patient will receive a discount of $20 off the price of their first visit. This is a terrific way for people to give chiropractic a try, or to check out a new doctor.
Heel pain affects 50% of Americans…and the most common diagnosis is plantar fasciitis, which can best be described as an inflammation of the plantar ligament found in the bottom of the foot. This fan-shaped ligament originates at the heel and spreads a strand toward each toe. Common causes of plantar fasciitis include overtraining, a sudden increase in activities that use the feet, like step aerobics or sprints, changes in the body (such as weight gain), repetitive motion, and walking or standing for long periods of time. Tight leg muscles greatly contribute to plantar fasciitis. There are twenty-six bones, thirty-three joints, and one hundred tendons in each foot! The calcaneus (heel bone) is the largest, and it transfers the entire weight of the body from the tibia and fibula to the foot. The part of the calcaneus that hits the ground when you walk is rounded and covered with a very hard, shiny, smooth cartilage. Just tucked to the underside of that, the bone becomes more porous with no protective covering. This is where the plantar ligament attaches and is most commonly where heel pain comes from. If the muscles in the calf are very tight, they pull the heel bone up in back. This tilts that rounded hard part up enough so that the porous bone is hitting when you strike your heel in each step. The body responds to the pounding on a soft spot in a similar way as forming a callous but the tissue that is formed in the ligament right where it attaches is more like that of bone. The ligament starts to harden and toughen and then becomes inflamed. Once enough bonelike tissue is built up, it can be seen on an x-ray, and looks like a thorn or a spur. That is why plantar fasciitis is often accompanied by heel spurs.
Spurs are intertwined in the ligament. Surgical removal is sometimes suggested, but if the pressure is not changed the body will be stimulated to make another one. In other words, the spur will come back. Too often, stretching recommendations are limited to the calf and foot, rather than to stretch the entire leg. Another idea that is frequently overlooked is motion control shoes or inserts.
Here are some basic tips for treating and preventing plantar fasciitis:
If you run, take two weeks off. When you start back up, do so very slowly and gradually. Stretch a lot.
After any exertion, or at a time when you can rest your feet, roll your foot on a frozen cylinder of ice. Fill a small plastic bottle with water and freeze it for this purpose. Sit in a comfortable position in a chair or on the floor, place the bottle on its side and roll your foot over it. You can do this with or without socks. Ice will help decrease inflammation and pain.
Sturdy shoes with deep heel cups AND cushion with arch support often helps. (Remember there are 3 arches in your foot. Get inserts that help all three.)
Look for motion control technology that has been put in the shoe/boot. Motion control helps keep the heel from rocking left to right. Chiropractic adjustments to the heel, knee, hip, pelvis and back can also help significantly.
Inserts, orthotics, or arch supports can be another important part of treatment and prevention. Most quality shoes have an inner bottom lining that can be removed. It’s called the stock lining, and typically doesn’t provide good arch OR heel support and cushioning. This stock lining can be removed easily by getting your fingers under it and pulling it out. A better, more supportive option can then be inserted in its place without making the shoes too tight. There are many options in ready-made, non-custom inserts. Look for the three or four arch versions that support the lateral, medial, long and metatarsal arches.
In the heel, check for shock absorption. The goal is to effectively help realign the foot to proper anatomical alignment.
To ‘test’ an orthotic, put it on the hard floor and stand on it. Now, pick up the other foot and see how stable you feel. How much pressure is felt on the heel, toe, and middle? Then remove the stock lining and put the insert in your shoe. Put the shoe on and again, stand on one foot, also roll the foot around a bit.
Cushion is sometimes different than shock absorption. When playing sports your feet get a shock impact that is three times your body weight. Stiff orthotics, like those made of cork with a thick rubber slab underneath, are great at shock absorption but do not offer cushion. A heel cup can decrease ankle instability and help stabilize the foot. Another consideration is to see if the insert is made of materials capable of heat transfer and air circulation to prevent excess sweat and heat, which would feed the inflammation.
Here’s a stretch for the entire leg, not just the calf or the bottom of the foot…
1.Stand an arm's length from a wall.
2.Place your right foot behind your left.
3.Slowly and gently bend your left leg forward.
4.Keep your right knee straight and your right heel on the ground.
5.Hold the stretch for 15 to 30 seconds and release.
6.Reverse the position of your legs, and repeat.
(www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches)
Help us help others…come to our June fundraiser on Saturday, June 24th, from 9am to 1pm. Stop by to receive a chiropractic adjustment in exchange for a donation of your choice. All proceeds will benefit Choices Pregnancy Center.
Heel pain affects 50% of Americans…and the most common diagnosis is plantar fasciitis, which can best be described as an inflammation of the plantar ligament found in the bottom of the foot. This fan-shaped ligament originates at the heel and spreads a strand toward each toe. Common causes of plantar fasciitis include overtraining, a sudden increase in activities that use the feet, like step aerobics or sprints, changes in the body (such as weight gain), repetitive motion, and walking or standing for long periods of time. Tight leg muscles greatly contribute to plantar fasciitis. There are twenty-six bones, thirty-three joints, and one hundred tendons in each foot! The calcaneus (heel bone) is the largest, and it transfers the entire weight of the body from the tibia and fibula to the foot. The part of the calcaneus that hits the ground when you walk is rounded and covered with a very hard, shiny, smooth cartilage. Just tucked to the underside of that, the bone becomes more porous with no protective covering. This is where the plantar ligament attaches and is most commonly where heel pain comes from. If the muscles in the calf are very tight, they pull the heel bone up in back. This tilts that rounded hard part up enough so that the porous bone is hitting when you strike your heel in each step. The body responds to the pounding on a soft spot in a similar way as forming a callous but the tissue that is formed in the ligament right where it attaches is more like that of bone. The ligament starts to harden and toughen and then becomes inflamed. Once enough bonelike tissue is built up, it can be seen on an x-ray, and looks like a thorn or a spur. That is why plantar fasciitis is often accompanied by heel spurs.
Spurs are intertwined in the ligament. Surgical removal is sometimes suggested, but if the pressure is not changed the body will be stimulated to make another one. In other words, the spur will come back. Too often, stretching recommendations are limited to the calf and foot, rather than to stretch the entire leg. Another idea that is frequently overlooked is motion control shoes or inserts.
Here are some basic tips for treating and preventing plantar fasciitis:
If you run, take two weeks off. When you start back up, do so very slowly and gradually. Stretch a lot.
After any exertion, or at a time when you can rest your feet, roll your foot on a frozen cylinder of ice. Fill a small plastic bottle with water and freeze it for this purpose. Sit in a comfortable position in a chair or on the floor, place the bottle on its side and roll your foot over it. You can do this with or without socks. Ice will help decrease inflammation and pain.
Sturdy shoes with deep heel cups AND cushion with arch support often helps. (Remember there are 3 arches in your foot. Get inserts that help all three.)
Look for motion control technology that has been put in the shoe/boot. Motion control helps keep the heel from rocking left to right. Chiropractic adjustments to the heel, knee, hip, pelvis and back can also help significantly.
Inserts, orthotics, or arch supports can be another important part of treatment and prevention. Most quality shoes have an inner bottom lining that can be removed. It’s called the stock lining, and typically doesn’t provide good arch OR heel support and cushioning. This stock lining can be removed easily by getting your fingers under it and pulling it out. A better, more supportive option can then be inserted in its place without making the shoes too tight. There are many options in ready-made, non-custom inserts. Look for the three or four arch versions that support the lateral, medial, long and metatarsal arches.
In the heel, check for shock absorption. The goal is to effectively help realign the foot to proper anatomical alignment.
To ‘test’ an orthotic, put it on the hard floor and stand on it. Now, pick up the other foot and see how stable you feel. How much pressure is felt on the heel, toe, and middle? Then remove the stock lining and put the insert in your shoe. Put the shoe on and again, stand on one foot, also roll the foot around a bit.
Cushion is sometimes different than shock absorption. When playing sports your feet get a shock impact that is three times your body weight. Stiff orthotics, like those made of cork with a thick rubber slab underneath, are great at shock absorption but do not offer cushion. A heel cup can decrease ankle instability and help stabilize the foot. Another consideration is to see if the insert is made of materials capable of heat transfer and air circulation to prevent excess sweat and heat, which would feed the inflammation.
Here’s a stretch for the entire leg, not just the calf or the bottom of the foot…
1.Stand an arm's length from a wall.
2.Place your right foot behind your left.
3.Slowly and gently bend your left leg forward.
4.Keep your right knee straight and your right heel on the ground.
5.Hold the stretch for 15 to 30 seconds and release.
6.Reverse the position of your legs, and repeat.
(www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches)
Help us help others…come to our June fundraiser on Saturday, June 24th, from 9am to 1pm. Stop by to receive a chiropractic adjustment in exchange for a donation of your choice. All proceeds will benefit Choices Pregnancy Center.
