How do you cure plantar fasciitis?
How six little hairbands can fix your feet. We call it banding.
I’ve seen thousands of patients who suffer from plantar fasciitis, and there's one thing for sure, they all suffer from the same problem; equines. Equinus is a medical condition that describes tightness in the calf. What does tightness in the calf have to do with plantar fasciitis? Let’s do a little drill down into the basics of plantar fasciitis and see what you can do to stop this common form of heel pain.
When you were young and active, activities were all about strength and speed. But as you age, the key to keeping active transitions away from strength and speed and becomes more of an issue about flexibility. Flexibility is the key to preventing injuries in 30-60 y/o athletes.
What does flexibility have to do with plantar fasciitis? Think of plantar fasciitis as an overuse syndrome. The primary contributing factor to plantar fasciitis is tightness in the calf that increases the mechanical load applied to the plantar fascia from the calf with each and every step you take. And if those tissue structures (muscle, tendon, and fascia) are tight, that’s what contributes to overuse injuries like plantar fasciitis.
How to stretch your way out of painful plantar fasciitis.
The problem with stretching is simply remembering to get them done. Stretches are like exercise; you need to stop and take the time out to just do them. And most patients, even those in pain, simply forget to get six stretches done each day. How do you remember to stretch? Here’s the coolest idea that a patient has ever given me. We call it banding – get six hairbands and put them on one wrist. With each calf stretch, move one hairband to the opposite wrist. And when they’ve all moved to the opposite wrist, you’re done for the day.
What's the best stretch to treat plantar fasciitis?
Stretches are best done for sixty seconds, six times a day. Simply put the ball of your foot on the edge of a step and hang the heel off to make the calf burn a bit. Hold that for 60 seconds and switch out a hairband from one wrist to the other.
Thanks, Melanie. Crowdsourcing medical care – a brilliant suggestion to help with getting all six stretches in each day.