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The cure for plantar faciitis!

How do you cure plantar fasciitis? Plantar fasciitis banding

How six little hair bands 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 and 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 hair bands and put them on one wrist.  With each calf stretch, move one hair band 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 hair band from one wrist to the other.

Thanks Melanie.  Crowd sourcing medical care – a brilliant suggestion to help getting all six stretches in each day.

Jeff

Dr. Jeffrey Oster
Jeffrey A. Oster, DPM

Medical Director
Myfootshop.com

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Updated 1/3/2019

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Comments
11/27/2018 3:50 PM
Can I overstretch and cause more damage to my plantar fasciitis?
11/29/2018 6:54 PM
Is it true that just calf stretching can "cure" plantar fasciitis? Thanks, Jenny
11/29/2018 7:52 PM
Think of plantar fasciitis as an overuse syndrome much like tendinitis. The primary contributing factor in this over use syndrome is the powerful and overbearing calf muscle. What you'll read in the link to our knowledge base article on the topic is that stretching the calf and the use of a heel lift are two ways to overcome this tightness in the calf. Can stretching the calf completely resolve the symptoms of plantar fasciitis? Absolutely.
Can you over stretch? Early on, when you're first starting to stretch you certainly can. Too much stretching, too fast, will make for sore muscles. But as you get into your daily stretching program, after a few days you ought to be beyond that problem.
Remember to stretch 6 times a day for 60 seconds each stretch. The key to success lies in the repetition of the stretching. That's why the hair bands can be so important to help you remember how many times you've stretched.
Hope this helps.
Jeffrey A. Oster, DPM
Medical Director
Myfootshop.com