At Home Plantar Fasciitis Remedies | Chiropractor for Plantar Fasciitis in Lubbock, TX
How’s it going it’s Dr. Greg Marin here at 1-Spine Chiropractic. Today we’re discussing plantar fasciitis remedies and a few things you can do here in our office or at home to get some relief. Plantar fasciitis actually affects quite a bit of people, people who are avid runners, people who are standing at work all day, people a little overweight. So what that is, is a condition of inflammation on that tendon that runs from the heel down into the toes and the balls of the feet. One thing we noticed is sometimes patients might have some achilles pain to the back or into that calf. So what we want to do is, first of all, get that inflammation out, then we want to mobilize, stabilize and strengthen those areas to make sure this problem isn’t coming back.
Using a Golf Ball
So I’m gonna demonstrate a few things we can do at home, to get you some relief until you get into our office. One thing I tell patients is to use a golf ball, we use quite a bit golf balls here in our office. What we want to do is work on those adhesions that are causing the inflammation, and some of that tightness in the foot. So we simply get that ball under our heel, and give yourself a little pressure there so you are you feeling that stuff break up. So what happens is adhesions are cross fibers that are not sitting properly causing the fascia. So what we’re gonna do is work in there for two or three minutes going nice and controlled giving yourself quite a bit of pressure. Okay, one thing that we actually have in our office that helps us work on the arches, and send the trigger points throughout that body as well. So what we do with that one as well get started with a ball around the heel of your foot, and give yourself some good pressure nice and slow. It’s working those arches breaking things up properly, getting things more mobile as well. So those are a couple of things we do here in our office to get some relief.
Exercises for Strengthening
One of the other exercises that helps stabilize an ankle and help strengthen the other is we could use a paper towel or even cotton balls. I have the patients put about 10 of them on the floor and what we’re going to do is get on one leg here with your opposite foot that is in fact affected and we’re going to actually crunch up that paper trail raise and dispose of it over here. So we do that over and over again, to get some strengthening in that foot, but also stabilize the opposite ankle. Typically doing that about 10 times with a cotton ball should be sufficient or do that in each foot as well because a lot of times when you have issues one foot, it’s probably going to happen the other foot too. As we graduate with some that pain and inflammation going away some calf raises help. This way we can start with both feet nice and slow, nice and controlled to strengthen and support the lower extremities. You want to get those calves nice and strong to stabilize the Achilles as well as using that golf ball for the tendons down in the foot.
So there’s a few things we can do at home or in our office to get you some relief for plantar fasciitis.