Plantar Fasciitis Causes and Treatment

Written by Dr. Steve Chaney on . Posted in current health articles, Foot Pain, Muscle Therapy and Health

You Can Enjoy Pain Free Living From Home

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

plantar fasciitis causesRecently a woman came in to see me who was suffering from severe plantar fasciitis pain, her arch hurt so much she could barely walk.  She’d been to several specialists and has so far bought three pair of orthotics (at $400 each!).  Plantar fasciitis is getting to be a commonplace condition in my office.  I love working with athletes, but I’m finding this isn’t only a problem for athletes.

Because of driving a car for long distances her right foot was worse than her left, which makes sense since the muscles that enable you to press down on the gas and brake pedals, are the same ones that are the cause of plantar fasciitis.

Plantar Fasciitis Causes: Are Muscles The Culprit?

Muscles are seldom considered when searching for the answer to plantar fasciitis pain. Instead the foot is considered to be the problem, instead of the symptom, and orthotics are commonly recommended.  In many cases, when muscles are the cause of the plantar fasciitis symptoms, the orthotics will cause more pain.

The analogy I always use is, if you pull your hair at the end, your scalp will hurt. But you don’t need to massage your scalp, you don’t need to take pain-killers for the headache, and you don’t need brain surgery — you just need to let go of your hair!  It’s the same with joint pain. Muscles pull on tendons, and the tendons insert into a joint. When the muscle is tight you will feel the pain at the joint. But you don’t need to rub the joint, or take pain-killers, or have surgery—you need to release the spasms in the muscle fibers.

In the case of plantar fasciitis, the muscles are in your lower leg, and the insertion of the tendon is in your arch – so when the muscles are tight your arch will hurt.

The two muscles are the tibialis anterior and the peroneal.  The tibialis anterior runs along the entire length of the shin bone and then the tendon inserts onto the first metatarsal (the long bone that is on the inside of your arch and goes up to your big toe), while the peroneal runs along the entire outside of your lower leg, goes behind your ankle, and the tendon inserts on the fifth metatarsal (the bone on the outside of your foot) and also on the first metatarsal at the same point as the insertion of your tibialis anterior.  This is important to visualize so you can see how the tendons pulling on the bones will put pressure on your arch and cause the arch muscles to be strained — causing plantar fasciitis pain in the bottom of your foot.

Self-Treatment For Plantar Fasciitis Pain

plantar fasciitis treatmentThere are several muscles that all impact your arch and cause the pain of plantar fasciitis.  This picture is doing the treatment for the muscle that runs down the outside of your lower leg, called peroneal.  The peroneal is neglected by most therapists when searching for an answer to foot pain, yet it is often one of the key muscles that needs to be treated to get relief.

Sit as shown in the picture and use either the Julstro Perfect Ball, or a new tennis ball, and press the outside of your leg directly onto the ball.  You’ll find a very tender point at the same level as shown in this picture.

When you find it, hold the pressure steady, and then slightly move your leg so the ball rolls up and down the outside of your leg.  Use your hand as shown to press down on your leg to increase the pressure.

You’ll be thrilled when you see how quickly you’ll feel relief!  You’ll be able to go back out and enjoy your life pain-free!

Plantar fasciitis causes are often centered around muscles in the legs, therefore plantar fasciitis pain relief is also.

Wishing you well,

Julie Donnelly

julie donnelly

 About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Check It Out!

If you would like easy to follow instructions on how to relieve joint pain and muscle tightness from head to toe click here (http://www.triggerpointyoga.com/product/triggerpoint-yoga-full-body-kit/?ap_id=SteveChaneyTips) to check out Julie Donnelly’s Trigger Point Yoga instruction kit today. Whenever, I have pain and stiffness I use her techniques. They work!

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Comments (1)

  • Donna

    |

    Great ideas! I know many people who suffer from this. Thanks!
    Donna

    Reply

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Latest Article

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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