Fix Plantar Fasciitis in seconds

Updated: Jul 29

What's the very first thing you think about in the morning?


If you have plantar fasciitis, the moment your feet hit the ground, you think about how much they hurt. You start the day with a negative thought.


Then, every time you get up from sitting to standing, you feel it again.


People with plantar fasciitis usually feel pain:

..at the bottom of the foot (typically around the heel)

..with the first several steps when getting out of bed

..walking after sitting for awhile

..after standing or walking for 30+ minutes


If you are feeling this, you likely have plantar fasciitis.


This week only, we are giving away 5 FREE 30-minute foot assessments. We will check some of the most common causes of plantar fasciitis and help to identify what's causing your foot pain. Then we will provide solutions to solve the problem.


FILL OUT THE FORM BELOW AND SOMEONE FROM OUR TEAM WILL CONNECT WITH YOU.



How did this happen?

Plantar fasciitis is caused primarily by two things:

  1. Increased stress on the plantar fascia

  2. High levels of systemic inflammation.

Stress on the plantar fascia

Plantar fasciitis is an overuse injury. You may have walked a lot in bad shoes one day or it simply crept up over time.


Usually, this looks like standing for a long period of time, more walking than usual, going for a hike, or participating in an activity that you have not done for a long time (like playing basketball with your kids or kicking the soccer ball around).


Keep in mind that even though you may stand and walk every day, plantar fasciitis gets flared up when you have a sudden increase in activity that is more than your typical amount.


Additionally, weight gain or being overweight can put a big toll on your feet. We've worked with hundreds of patients who've seen their plantar fasciitis symptoms lessen or go away completely when they start to lose excess weight.


If you are interested in losing weight, our small group personal training program is designed to help people lose weight, increase energy levels, and take back their health. To learn more, visit our page HERE.


Losing weight and decreasing systemic inflammation takes time. Thankfully, there is something you can do to quickly decrease plantar fascia pain.


Calf tightness is usually present in folks with plantar fasciitis. The tighter your calves are, the more stress your plantar fascia has to take on.


So, if we mobilize our calves, we will see a decrease in plantar fasciitis symptoms.


Here are the 3 ways to improve your calf mobility


1. Calf stretch on the wall (knee straight)



Directions:

  1. Place the bottom of your foot on the wall and try to get your heel as close as you can to the wall

  2. *Lock out your knee (and keep it locked the whole time)

  3. Once you have the position of steps 1 and 2 in place, then push your hips toward the wall (you should feel a stretch in your calf)

  4. Hold for 2 sets of 30 seconds

2. Calf stretch on the wall (knee bent)



Directions:

  1. Place the bottom of your foot on the wall and try to get your heel as close as you can to the wall

  2. *keep your knee slightly bent the whole time

  3. Once you have the position of steps 1 and 2 in place, then push your hips toward the wall (you should feel a stretch closer in your calf; near the Achilles tendon)

  4. Hold for 2 sets of 30 seconds each

3. Foam roll the calf



Directions:

  1. Sit on the floor and place your calf on the foam roller (pictured above)

  2. Place the other leg on top of the leg that is on the foam roller (for more pressure)

  3. Roll the length of the calf from the knee to the heel

  4. Roll for 5 minutes

This week only, we are giving away 5 FREE 30-minute foot assessments. We will check some of the most common causes of plantar fasciitis and help to identify what's causing your foot pain. Then we will provide solutions to solve the problem.


FILL OUT THE FORM BELOW AND SOMEONE FROM OUR TEAM WILL CONNECT WITH YOU.



How to stop Inflammation In The Body?

Chronic inflammation can play a big part in pain. Imagine a cup that's 95% full of water. If you add just 10% more, it will overflow. The same thing happens in our bodies. If we are right near the edge with inflammation and you add just a little bit of stress to your feet one day, it can lead to full-blown plantar fasciitis. Chronic inflammation can also make it really tough to get rid of plantar fasciitis.


Here are 4 things to do to kick inflammation to the curb.


1. Stop eating inflammatory vegetable oils like canola.


2. Keep your sugar intake low. This means eating more vegetables instead of fruits and even keeping your carbs a bit lower. Eating fewer carbs helps make more room for leafy greens and healthy fats.


3. Eat plenty of healthy fats. These include animal fats like those found in egg yolks and meat.


4. Eat a plethora of vegetables in a wide bandwidth (lots of variety).


Here's to you taking back your health!


-Dr. Justin and the Village Team


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