- Is this common ailment keeping you down and costing you money? Find out…
- One free and easy way to get you back in the game that doesn’t cost a dime
- Improve your mobility in just minutes a day!
Dear Reader,
“Ouch!” I screamed as I got out of the bed this morning.
I’ve spent the last few days hiking through the winding trails of the New River Gorge in West Virginia. Needless to say, my feet hurt!
I think the view was worth it – sore feet and all!
As soon as my feet hit the floor this morning, I felt an all-too-familiar shooting pain and extreme discomfort in my heels and on the tops of my feet.
While my feet are still very sore, after a few minutes of movement, they began to feel a little relief.
And that’s when I knew — it’s back. My terribly uncomfortable plantar fasciitis is back.
This means mornings filled with crippling pain and evenings of lying on the couch with aching feet.
Even though I had a moment of sheer panic, I soon figured out that I will be just fine — I know how to relive it. I will share my secret in a bit.
If you are one of the millions who have experienced the agony of plantar fasciitis, then you know this type of panic — the concern your mobility and lifestyle will be hampered by this common condition.
If fact, this condition is so painful, Americans spend an estimated $192–376 million on plantar fasciitis treatments every year.1
Fortunately, a few years ago, when I spent my weeks working long hours on my feet, I found a natural way to relive the symptoms of this painful condition and get back on my feet in no time.
And the best part — they can be done at home for no cost!
I will share this in a bit. First, let’s take a look at how plantar fasciitis knocks you off your feet.
Foot Fire
The plantar fascia is a dense band of tissue (or ligament) that runs along the bottom of your foot and joins your toes to your heel bone — because of this, plantar fasciitis is often mistaken for heel spurs.
This tissue supports and absorbs shock in the arch of your foot and is shaped like a bow. When tension on the plantar fascia becomes too great, it can result in tears and inflammation in the band — causing the great pain in either one foot or both of your feet.
Photo credit: Mayoclinic.org
Certain medical conditions, like obesity or abnormal foot arches, can increase your chances of experiencing this condition. However, your daily activities and age may be the greatest contributors. Here are a few factors:
- People ages 40–60 are the most likely to experience plantar fasciitis
- Long-distance running, hiking, dancing, aerobic exercise, and even walking can lead to early-onset symptoms
- Wearing improper shoes
- Working long hours on your feet — particularly occupations where you’re standing or walking on hard surfaces.
When my plantar fasciitis was at its worst, I was spending about 14 hours a day standing and walking on concrete floors.
At one point, the burning aches in my feet had become so intense my walking patterns changed in order to curtail the pain. After a few days of this, the pain shifted to my knees, hips, and back.
If any of this sounds familiar to you, don’t worry, I am going to show you how to ease the pain.
Get Back on Your Feet Naturally
After almost six months of pain and multiple unsuccessful attempts at relief with wonky braces and over-the-counter pain relievers, I was almost defeated.
Imagine trying to get a good night’s sleep with this contraption strapped to your foot.
photo credit: physioroom.com
Then I finally found something that worked. Something free and simple — stretching.
And it seems like I wasn’t alone.
Dr. Joy Rowland, a podiatrist at the Cleveland Clinic, agrees that stretching is vital. “Stretching is a big part of treatment for plantar fasciitis,” said Dr. Rowland. “We have to allow that ligament to stretch rather than pull.”2
I use the following three stretches:
Photo credit: Mayoclinic.org
To do the stretch on the left, stand with your hands against the wall with a slight bend in the elbows, back leg straight with the heel down. Then gently move your hips toward the wall until you feel the stretch in your calf muscle. Switch legs and repeat.
The top right stretch requires you to sit down. Next, grab your toes and slowly pull them toward you. This should create a stretch in the bottom of the foot. Switch feet when complete.
To complete the stretch on the bottom right, you will need a towel. Place it on the floor and grab the towel with your toes and bring it toward you.
For all of these stretches, be sure to hold or repeat each one for at least 30 seconds and not to bounce during the stretch. Complete two repetitions two–three times a day.
As always, be sure to check with your doctor before starting a stretching routine. And it’s a good idea to check in anyways if your plantar fasciitis is causing you trouble.
After about two weeks of doing this sequence of stretches daily, my foot pain totally subsided and I was able to walk comfortably.
I did the stretches twice today and I am hoping to hit the trail with less pain tomorrow. I don’t want to miss any of the breathtaking sites here in Wild, Wonderful West Virginia.
Live well,
Natalie Moore
Managing editor, Living Well Daily
P.S. I will be on the road for a bit brining you exciting and unique stories from the Appalachian Mountains. Be sure to stay tuned in!
Ed. Note: Please send your feedback: nmoore@lfb.org – and click here to like us on Facebook.
Sources
