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Plantarelief Plantar Fasciitis Relief and Care, 龙华区大浪街道浪口社区1302, Shenzhen (2025)

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龙华区大浪街道浪口社区1302

13/08/2024

Signs You Should Get Help for Plantar Fasciitis
Talk to your doctor or a foot and ankle specialist if you have any of the following symptoms:

Your heels hurt first thing in the morning.
You feel sharp, "stepping on glass" pain on the bottom of your foot and on the inside of your heel.
The pain subsides after a few minutes, only to resurface when you rest and get up again.
You experience frequent pain, tenderness, stiffness or tightness in the bottom of your foot.
If a physical exam or X-ray reveals that you have plantar fasciitis, you may be referred to a foot and ankle specialist at Rush. With treatment, most patients feel better within months, although treatment can last up to a few years.

Plantar Fasciitis Treatment at Rush
Nonsurgical Treatments
In most cases, nonsurgical treatments and rest will improve the pain, including the following:

Physical therapy with stretching instruction
Cortisone injections, which can help reduce inflammation and pain
Platelet-rich plasma injections, which can decrease pain and recovery time, and improve function
Gel shoe inserts, orthotic arch supports or supportive, low-heeled shoes (as opposed to flip-flops and high heels)
Immobilizing boot during the day or a night splint at night
Ice, applied three or four times a day to reduce inflammation
Anti-inflammatory medications
Shock-wave therapy to stimulate healing using a non-invasive probe to deliver pressure waves to the inflamed tissue and trigger the body's natural healing process.
It's also important for you to get lots of rest, and have plenty of patience. It may take anywhere from three to 12 months for plantar fasciitis to heal completely, though treatment often improves symptoms dramatically within about six weeks.

Surgical Treatment
Surgery is rarely needed for plantar fasciitis. But your doctor may recommend surgery if you've tried all of the conservative therapies and are still experiencing symptoms.

Plantar fascia release surgery involves cutting part of the plantar fascia ligament. Rush foot and ankle surgeons perform this procedure minimally invasively, through an endoscope. This approach reduces your hospital stay time.

13/08/2024

Treatment of Plantar Fasciitis
Plantar fasciitis is a common cause of heel pain in adults. The pain is usually caused by collagen degeneration (which is sometimes misnamed “chronic inflammation”) at the origin of the plantar fascia at the medial tubercle of the calcaneus. This degeneration is similar to the chronic necrosis of tendonosis, which features loss of collagen continuity, increases in ground substance (matrix of connective tissue) and vascularity, and the presence of fibro-blasts rather than the inflammatory cells usually seen with the acute inflammation of tendonitis.1 The cause of the degeneration is repetitive microtears of the plantar fascia that overcome the body's ability to repair itself.

The classic sign of plantar fasciitis is that the worst pain occurs with the first few steps in the morning, but not every patient will have this symptom. Patients often notice pain at the beginning of activity that lessens or resolves as they warm up. The pain may also occur with prolonged standing and is sometimes accompanied by stiffness. In more severe cases, the pain will also worsen toward the end of the day.

The plantar fascia is a thickened fibrous aponeurosis that originates from the medial tubercle of the calcaneus and runs forward to form the longitudinal foot arch. The function of the plantar fascia is to provide static support of the longitudinal arch and dynamic shock absorption. Individuals with pes planus (low arches or flat feet) or pes cavus (high arches) are at increased risk for developing plantar fasciitis.

Other anatomic risks include overpronation, discrepancy in leg length, excessive lateral tibial torsion and excessive femoral anteversion. Functional risk factors include tightness and weakness in the gastrocnemius, soleus, Achilles tendon and intrinsic foot muscles. However, overuse rather than anatomy is the most common cause of plantar fasciitis in athletes. A history of an increase in weight-bearing activities is common, especially those involving running, which causes microtrauma to the plantar fascia and exceeds the body's capacity to recover. Plantar fasciitis also occurs in elderly adults. In these patients, the problem is usually more biomechanical, often related to poor intrinsic muscle strength and poor force attenuation secondary to acquired flat feet and compounded by a decrease in the body's healing capacity.

On examination, the patient usually has a point of maximal tenderness at the anteromedial region of the calcaneus. The patient may also have pain along the proximal plantar fascia. The pain may be exacerbated by passive dorsiflexion of the toes or by having the patient stand on the tips of the toes.

Diagnostic testing is rarely indicated for the initial evaluation and treatment of plantar fasciitis. Plantar fasciitis is often called “heel spurs,” although this terminology is somewhat of a misnomer because 15 to 25 percent of the general population without symptoms have heel spurs and many symptomatic individuals do not.2 Heel spurs are bony osteophytes that can be visualized on the anterior calcaneus on radiography. However, diagnostic testing is indicated in cases of atypical plantar fasciitis, in patients with heel pain that is suspicious for other causes (Table 1) or in patients who are not responding to appropriate treatment.

05/08/2024

Plantar Fasciitis is Addressed with Touch Healing by Physical and Massage Therapists
Plantar fasciitis is inflammation of the thick band of tissue (fascia) that runs across the bottom (plantar surface) of the feet, connecting the heel bone to the toes. It is one of the most frequent causes of heel pain and is more common in active people between the ages of 40 and 70 (especially long-distance runners) and those who are overweight. It occurs slightly more often in women than in men.

Stabbing pain upon taking the first steps in the morning is a hallmark of this condition, which usually improves after moving around, but may return when first standing after sitting or after standing in one place for long periods of time.

This condition can affect one or both feet and sometimes develops over time, starting with a dull ache or pain before progressing to a burning or stabbing sensation.

Plantar fasciitis is diagnosed by a physical exam, in which the doctor presses on the plantar fascia to see if pain worsens or improves based on foot position. The doctor will also note any inflammation or redness in the bottom of the foot. They may order an x-ray or MRI to check for other causes of pain, such as bone issues, but imaging tests are often not necessary to make the diagnosis.

Most people can recover from planta fasciitis with several months of icing the area, modifying and/or avoiding painful activities, stretching, and taking over-the-counter anti-inflammatory pain medication.

If symptoms do not improve with this conservative treatment, physical therapy, corticosteroid injections, night splints, orthotics, walking boots, and/or ultrasonic tissue repair may be tried. In the few people for whom all other treatments fail there is a surgical option to detach the plantar fascia from the heel bone.

Increasing the intake of certain supplements like glucosamine, zinc, vitamin C, fish oil and bromelain may help speed up tissue healing and repair. Lifestyle changes that may help alleviate plantar fasciitis are losing weight and changing to a different physical activity that doesn’t aggravate the plantar fascia.

Bio-Touch is a powerful complementary technique that has been shown to decrease stress and may also help to improve the pain that is caused by plantar fasciitis.

31/07/2024

1. What is myofasciitis?

Myofasciitis refers to aseptic inflammation of the white fibrous tissues such as fascia, myometrium, tendons and ligaments of the human body caused by cold, dampness and chronic strain. It is a common but easily overlooked pain in clinical practice.

2. What are the specific clinical manifestations?

The main manifestations are widespread dull pain, localized pain, numbness and coldness of the skin, muscle spasms and movement disorders.

The characteristics of the pain are: heavier in the morning and evening, lighter during the day, and mostly induced by improper activity intensity and climate change.

During the physical examination, there are obvious localized tender points in the affected area. Touching this point can cause pain and radiation. Sometimes cords or nodules can be touched in the myofascia.

X-ray examination generally has no obvious positive signs.

3. How is it caused?

The climate is humid, wind, cold and dampness invade the human body, and the qi and blood are not smooth, resulting in local pain and discomfort.

Long-term sitting, working at a desk, and monotonous posture; high work pressure, continuous muscle tension, and excessive fatigue can all cause muscle fatigue and damage. If not treated in time, muscles will spasm, stiffness, and then pain will occur.

Women, people with low immunity, spinal degeneration and congenital spinal deformities, and people with a history of trauma but untimely and incomplete treatment are more likely to get sick.

4. What are the common clinical types?

(1) Cervical and shoulder myofasciitis: It is often induced and aggravated by factors such as fatigue, cold, and humid environment. It is characterized by widespread pain in the neck, shoulders, and back, soreness, heaviness, numbness, stiffness, and limited movement. It can radiate to the head, shoulders, and back, and there will be a snapping sensation in the neck, which recurs repeatedly. Physical examination can reveal local muscle tension and localized tenderness. X-rays are mostly negative.

(2) Lumbar myofasciitis: It can be divided into acute and chronic stages. In the acute phase, the pain in the waist is severe, accompanied by a burning sensation, which worsens after activity. Local tenderness is obvious. A few patients have related inflammatory indicators such as elevated white blood cells. After the acute phase, a few patients may also have another attack. In the chronic phase, the symptoms are heavy waist pain and muscle stiffness. The pain in the waist is often aggravated in humid weather, in the morning and after fatigue, and can be relieved by a little activity. During physical examination, the waist tenderness is extensive, but the waist function may be normal.

(3) Plantar fasciitis: Plantar fasciitis is a chronic injury caused by exercise. For example, long-term walking, pressure on the heel due to hard heels, and frequent wearing of high heels can easily cause chronic damage to the sole of the foot, leading to plantar fasciitis. Plantar fasciitis often occurs in one foot. In addition to heel pain, some patients also feel pain in the arch or forefoot.

(4) Gluteal myofasciitis: It can be induced or aggravated by temperature changes or cold. The main symptoms are soreness and discomfort in the buttocks with a sense of pressure, muscle stiffness, and pain is relieved after activity. It is easy to recur. During acute attacks, local muscle spasms and limited movement occur. Physical examination may reveal subcutaneous nodules and band-like muscle cords.

31/07/2024

What are some exercises for plantar fasciitis?
Exercises are highly recommended in pain management for plantar fasciitis. Here are some simple exercises to start with.

Standing Calf Stretch
Lean on a chair placed in front of you. Extend one leg back until you feel a stretch. Bend the other leg slightly forward. Hold for a few seconds and then return to the starting position.

Gastrocnemius Muscle Stretch
Use a wall as support for the exercise and place your foot flat on the floor. Keeping one leg straight, lean forward and reduce the angle between your foot and shin until you feel a stretch in your calf muscle.

Hold this position for 1 minute, remembering not to let your heel leave the floor.

Tennis Ball/Frozen Bottle Roll
Sit comfortably in a chair and place your bare feet on a tennis ball. Roll the tennis ball forward and backward for 1 minute.

If a tennis ball is not available, the best thing to do is to take a bottle filled with water and freeze it. Once frozen, wrap it in a towel to prevent frostbite. Then, repeat the same steps as with the tennis ball.

Plantar Fascia: Seated Exercise
While sitting, cross the affected leg over the unaffected leg. Hold the toes of the affected leg and bend them backward until you feel a stretch on the sole of your foot. Make sure to hold the stretch for 1 minute.

Plantar Fasciitis: Standing Exercise
In this simple exercise, hold the front of your toes against a wall. Then, lean forward and hold for 1 minute.

What to Avoid with Plantar Fasciitis?
Various activities can make plantar fasciitis pain worse, so preventive measures are recommended. Avoid the following activities:

Standing for long periods of time.
Wearing uncomfortable shoes.
Participating in intense activities such as climbing, hiking, and running.
Walking barefoot on hard surfaces.
Enduring pain without seeking medical/professional help.

29/07/2024

Treatment options for plantar fasciitis
There are actually many options for treating plantar fasciitis, depending on the patient's severity, level of cooperation, and affordability. The simplest way is to use oral medication when symptoms occur. Common medications include non-steroidal anti-inflammatory drugs (NSAIDs) and steroids. You can also consider using foot analgesic patches when there is pain.

If you go to a rehabilitation clinic, it may be combined with physical therapy, local injections, or bone shock wave therapy.

Physiotherapy
As the name suggests, physical therapy uses physical methods (cold, heat, light, electricity) to achieve therapeutic effects. A common approach is to use electrotherapy or heat therapy to promote local blood circulation and stimulate nerve endings to achieve pain relief and anti-inflammatory effects. If oral medications and physical therapy are not enough, local drug injections may be used.

local drug injection
Medication injections are usually given at painful points. The doctor will first use palpation or ultrasound to confirm the location of the injection. The substances injected may be steroids and anti-inflammatory drugs. Some studies believe that the injection of autologous plasma preparation (PRP) and glucose solution may promote tissue proliferation, so it is also an option.

I would like to remind everyone that what kind of substance should be injected depends on the severity, the patient's physical condition, and the patient's budget. You can discuss it with the doctor. The more expensive one is not necessarily the best. Each injectable substance has its own benefits and drawbacks, which should be carefully evaluated on an individual basis.

Bone shock wave therapy
Bone shock wave therapy is a new treatment method. The principle is to use high-energy shock waves to contact the surface of the skin, so that the fascia under the skin receives the energy and is very slightly damaged. After slight damage, tissue circulation will increase and the repair mechanism will be activated, thereby achieving the therapeutic effect.

Bone shock wave therapy will cause slight pain during the treatment, and symptoms will usually feel better a few days after the treatment. Treatment usually lasts from three months to six months, so be patient.

All in all, you must discuss your situation with the doctor after the doctor's diagnosis in order to choose the most suitable treatment method.

Plantar Fasciitis Rehabilitation Methods
There are actually many rehabilitation methods for plantar fasciitis. Some are more convenient to carry out in medical institutions, while others can be done at home. Below we provide several types of rehabilitation exercises that people can easily perform at home and do not require complicated props:

Tiptoe
Press the wall with your hands, or hold on to the desk, straighten your back, then raise your toes for 3 seconds and then relax. Repeat 10 times, 3 cycles a day, to stretch the fascia.

Plantar fascia massage
Use your thumbs to directly press the soles of your feet. If you have a golf ball or a hard rolling prop at home, you can use it to step on it and roll it repeatedly to achieve the effect of massaging the plantar fascia.

Towel plantar stretches
All you need is a towel. While sitting firmly, put the towel on the soles of your feet, with the surface of the towel attached to your heels, and pull the towel toward your body with both hands. While using your hands, you can also push your toes toward your heels.

There are many other forms of exercise. Some doctors may recommend that you use your feet to practice picking up small objects, or practice using your ankles to write. These forms of exercise will all be helpful. As long as you repeat them three to five times a day, you will trust the soles of your feet. Fasciitis will also improve.

After seeing this, I believe you have a deeper understanding of plantar fasciitis! If this article is helpful to you, please give us a like and join our subscription plan to help more people with correct knowledge.

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25/07/2024

5 Easy Ways to Relieve Plantar Fasciitis

Introduction:
Plantar fasciitis is a common foot problem that causes pain on the sole of the foot, especially when you wake up in the morning or after standing for a long time. Learn more about the symptoms, causes, and relief of plantar fasciitis to help you get rid of the pain easily.

Symptoms:

Intense pain on the sole of the foot when you wake up in the morning
Increased pain after standing or walking for a long time
Tingling sensation in a specific part of the sole of the foot
Causes:

Standing or walking for a long time
Excessive exercise
Wearing the wrong shoes
Self-care:

Foot massage and stretching
Icing to relieve pain and inflammation
Wearing comfortable shoes and using arch supports
Treatment options:

Physical therapy
Foot pads and orthotics
Medical interventions such as injections and surgery
Interaction:
Are you suffering from plantar fasciitis? Share your story or ask a question, let's discuss it together!

29/06/2024

Plantar Fasciitis Treatment
For patients who continue to have symptoms after adequate rest, the physician may recommend medication to relieve pain, schedule physical therapy, change shoes, or use insoles. For patients who do not respond well to simple conservative treatment, local injection of steroids can be given. For stubborn or persistent plantar fasciitis, extracorporeal shock wave or proliferative therapy can be considered.
Nonsteroidal anti-inflammatory drugs: Nonsteroidal anti-inflammatory drugs can be used as adjuncts to control pain in patients with plantar fasciitis through stretching, strengthening, and relative rest. The key to treatment is continued use throughout the acute period. Taking it every day during the treatment phase can effectively reduce the symptoms of inflammation. About 80% of patients can achieve symptom relief.
Rehabilitation treatment: Use hot compresses, infrared rays, etc. to increase blood circulation in the foot, and use manual therapy to stretch the tight plantar fascia and surrounding tissues. Ultrasound increases the extensibility of the tissue and promotes blood circulation. Electrotherapy relieves pain while also training the small muscles in the soles of the feet and relaxing the muscles in the calves. Partial rehabilitation plays a very important role in prevention and will be introduced in subsequent chapters.
Change shoes and insoles: For those who experience heel pain, a pair of shoes with insufficient cushioning and a shoe with a stiff midsole are often an important part of the condition. Stylish shoes often don't provide enough support and further exacerbate the problem. Finding a better-cushioned shoe may also reduce symptoms of plantar fasciitis. Insoles can be used with existing shoes. Insoles can be commercially available or customized and are equally effective. But insoles do not just have to be soft and comfortable. A study shows that insoles that fit well, are elastic, and have supportive functions are better at relieving pain and improving function.
Steroid injections: usually reserved as a back-line treatment in severely refractory cases after failure of other primary conservative measures such as physiotherapy, shoe inserts and medications. Many patients experience improvement in symptoms, and one study showed that ultrasound-guided steroid injections can relieve short-term plantar fasciitis pain and improve plantar fascia swelling for up to 12 weeks. Before proceeding with steroid injections, other potential causes of foot pain must still be considered. At least one X-ray of the foot or calcaneus must be obtained to rule out other problems such as fractures or tumors. Because steroids can change chronic inflammation and local structures, such as plantar fat pad atrophy and reduced plantar fascia strength, it is recommended not to exceed three injections within a year.

28/06/2024

Plantar fasciitis is difficult to cure and is prone to recurring attacks. You should consume more anti-inflammatory natural foods in your diet.

For patients with plantar fasciitis, pay attention to the following three dietary taboos:

[Plantar fasciitis: 3 dietary taboos]

1. Eat less high-animal fat and high-cholesterol foods: avoid causing and aggravating joint pain, swelling, bone demineralization and joint destruction.

2. Eat less dairy: to avoid allergies that may cause arthritis aggravation, recurrence or worsening.

3. Eat less sweets, alcohol, coffee and other beverages: Eat more foods rich in histidine, arginine, nucleic acid and collagen, such as animal blood, eggs, fish, shrimp, soy products, potatoes, beef , chicken, etc.

Nutritionist Cai Yixuan recommends the following anti-inflammatory recipes:

【Pimento Salmon Salad Cup】

Ingredients: Salmon, bell pepper, steamed mashed potatoes, carrots, lemon juice, mayonnaise, black pepper, salt, yellow mustard (add as desired).

practice:

1. Fry the salmon in a pan, mash it, pour lemon juice and set aside.

2. Cut the bell pepper in half, remove the seeds and set aside; cook the carrot and dice it.

3. Put the salmon, mashed potatoes, diced carrots, and seasonings into a bowl and mix well.

4. Add the halved bell peppers and bake in the oven for about 15 minutes.

Moderate supplementation of anti-inflammatory health foods

At the same time, we are reminded that glucosamine can be supplemented in an appropriate amount, which is also beneficial to patients with plantar fasciitis. Glucosamine and non-steroidal anti-inflammatory drugs have similar anti-inflammatory effects and are also important ingredients in promoting the growth and repair of connective tissue.

In the health food section, it is recommended that a daily intake of 1,500 mg of glucosamine sulfate is sufficient. However, the safe and simple way is to take it in accordance with the recommended amount on the health food label. Moreover, health foods are not medicines. If you are really uncomfortable, you should still seek medical treatment. If you have enough energy, you can use food supplements.

[Tips to prevent plantar fasciitis]:

Plantar fasciitis is difficult to cure and is prone to recurring attacks. Therefore, it is necessary to avoid standing or walking for long periods of time, rest appropriately, wear safe and comfortable shoes, and maintain an ideal weight to avoid increasing the burden on the feet. This is the only way to prevent plantar fasciitis. The way of fire.

28/06/2024

The onset of plantar fasciitis is generally associated with excessive strain on the patient's heel. Patients need to pay attention to rest more during the illness, but this is not enough. Everyone also needs to pay attention to various matters in diet and adjust in many aspects to cure this disease. So, what are the dietary precautions for plantar fasciitis?
1. Stay away from spicy and irritating foods to avoid aggravating plantar inflammation

In order to maintain good health, everyone needs to pay attention to avoid eating all kinds of spicy and irritating foods, and drink less strong tea, beer and liquor. You need to add less pepper, mustard and cocoa powder to the food to keep the taste lighter.

2. Actively supplement high-quality protein

In the process of conditioning the body, everyone needs to pay attention to supplementing more dietary nutrition. You can drink more fresh pure milk at ordinary times. Milk contains some high-quality proteins, mainly including phosphoprotein, globulin and albumin. These three high-quality proteins are essential amino acids for the human body and are very helpful for improving physical fitness. Teenagers in the growth period and those who need to supplement nutrition after illness are very suitable for drinking milk. It is more appropriate to choose milk as a daily healthy drink.

3. Eat more foods that can cool and reduce edema

Patients with plantar fasciitis often have symptoms of swelling and pain in the soles of their feet. At this time, you need to find a way to reduce the swelling of your feet. Eating winter melon regularly can clear away heat, promote diuresis and reduce edema. Patients with plantar fasciitis may wish to eat more stir-fried winter melon or drink winter melon soup. Although winter melon is good, you can't eat it blindly. First of all, you need to never eat rotten winter melon.

After getting plantar fasciitis, if you can make correct and appropriate adjustments and improvements in your diet, the treatment process of this disease will be accelerated. In addition, after getting plantar fasciitis, patients should not stay up late and try to keep a regular schedule. Although the human body's biological clock can be adjusted appropriately, it always needs to be controlled within a certain range.

26/06/2024

Question: Doctor, I have been suffering from pain in my right heel for three months. It is very annoying and I am also worried about whether there is a tumor? Please tell me frankly, is this pain incurable?

Answer: Pain is a very common condition. It is unbearable for even a moment longer, let alone for three months! I admire you very much!

Q: Fortunately, it doesn’t hurt every minute, but every morning it hurts from the moment I get out of bed, as if a stone was placed under my heel. But after the first few steps, I started to move freely again, and the pain slowed down. Disappear slowly. If you don't sit for a long time that day, or if you take a long-distance car ride, the pain will not reoccur. But if you sit down for more than an hour and then start again, the pain will come back! Sometimes the pain is so painful that I almost have to kneel down, which makes me have to walk with a cane, which is very humiliating!

Answer: Let’s check it first and then discuss it, okay?

Question: OK. Doctor, what's wrong with my heel?

Answer: Your foot pain is due to plantar fasciitis. This problem is very common and can be cured with appropriate treatment. However, because the tendon is inflamed and its location is on the sole of the foot, and the tendon takes time to heal, and we generally cannot avoid using the sole of the foot for a long time, it requires more patience and perseverance to recover.

Question: How should we deal with it at this stage?

Answer: The principle of treatment is: this is a tendon strain, so the first thing is to protect this part and let it heal. Methods of protection include reducing the stress on the area and using different methods to reduce inflammation. If these measures are done well, the pain can be controlled and the tendon can gradually heal. To reduce the stress on this part, you need to reduce the number of walks, especially on uneven mountain roads. You need to use crutches for balance and leverage, add cushions in shoes to increase the support of the soles of the feet, and reduce weight to protect your feet from damage. Excessive pressure. Anti-inflammatory methods include: light massage, hot compress, soaking in warm water before going to bed at night, but be careful not to overheat the water to avoid burns, etc. Paracetamol or a few anti-inflammatory drugs can also be used to assist relief. Pain. In the past, many people would take X-rays because of this problem. However, many people were mistakenly diagnosed as so-called "bone spurs" because the X-ray reports showed deformation of the sole bones. In this case, the shape of the foot bones has nothing to do with tendon strain or healing. When the tendon slowly heals, the pain will gradually subside. At that time, the patient should properly stretch the tendon on the sole of the foot. For example, after applying hot compress, massage the heel back and forth to the arch of the foot; you can also place a tennis ball on the ground. , hold down with the soles of your feet and roll gently back and forth.

Question: So, do I need injections or surgery?

Answer: Generally speaking, 70% to 80% of patients can be solved by the above methods; 10% to 20% require more time or referral to a physical therapist for follow-up; only a very small number of cases require invasive treatment.

Plantarelief Plantar Fasciitis Relief and Care

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