Posts Tagged ‘heal plantar fasciitis naturally’

Heal Your Plantar Fasciitis Naturally

Written by Dr. Steve Chaney on . Posted in Issues, Muscle Therapy and Health

You Can Make Your Foot Pain Go Away

 Author: Julie Donnelly

Just a couple of weeks ago I taught you how to make your hip pain go away. Today’s topic is foot pain. And, yes, you can make your foot pain go away as well. But, let’s start at the beginning.

How Does Foot Pain Get Started?

You Can Make Your Foot Pain Go Away

Do you suffer from plantar fasciitis?

You feel it coming on gradually. Maybe your lower leg aches a bit, but you’re busy so you ignore it. After a while every time you take a step you feel a burning that spreads along the entire lower leg and into your arch. Still you ignore it.  But it doesn’t go away, in fact, it gets worse.

Now your arch just doesn’t feel “right.”  Then it starts to hurt, but not every time you put pressure on your foot. Again, you ignore it until finally you are experiencing foot pain all the time.   Then eventually you can’t ignore it any more, it’s like a knife being jabbed into your arch. Now it’s not just hurting when you run or drive your car, your foot hurts with every step.

Almost every day you do something that causes you to lift the front of your foot while your heel is still resting on the floor. For most people it comes from straining your lower leg muscles when you are driving a car, especially if you drive often. It is even more evident if you are doing any type of city driving because you are off and on the gas and break constantly, repetitively straining all of your lower leg muscles. You just know that your foot hurts and it’s affecting your life.  You must find a solution!

What is Plantar Fasciitis?

You’ve been told you have plantar fasciitis, and you may have been told you need expensive orthotics.  Perhaps you’ve even tried them and while they worked for a short time, eventually the pain returned and then it started to hurt worse.  Now you’re told you need to replace the orthotics, but you’ve come to realize that isn’t the answer.  And it’s not the answer. The orthotics are focusing on the symptom, but totally ignoring the source of the problem.

The good news is that you can heal your plantar fasciitis naturally. Most people, including too many medical professionals, don’t realize that foot pain is frequently coming from outside the foot. The muscles of your lower leg actually are there to move your ankle and foot, not to move your lower leg (that comes from your upper leg).

The reason is simple. First let’s use an analogy that I use all the time because it’s so perfect to explain how muscles work to move a joint.  If you pull your hair at the end, it hurts at your scalp. You don’t need to massage your scalp, you don’t need to take pain medications to stop the tension in your head, and you certainly don’t need brain surgery, you just need to stop pulling your hair!  Now substitute the muscle for your hand, the tendon for your hair, and the joint for your scalp.

Muscles originate in one place, they merge into a tendon that crosses over a joint, and then the tendon inserts into a point on the other side of the joint.  When the muscle pulls, the tendon tightens and the joint moves, but if the muscle is tight it will continue pulling on the joint even when you don’t want it to move.  In the case of the lower leg muscles and the foot, the muscles are pulling your foot up from the ground, but you are pressing it down and causing the tendons to put a strain on the insertion points, which in this case are all in your arch.

How the Muscles Get Strained

Every time you take a step you are using all of the muscles of your lower leg. As you work you contract these muscles every time you step on the pedal. Lifting the front of your foot up you are using your tibialis anterior and then you press down on the pedal you are using your calf muscles. If you walk a lot, or you are a runner, you are causing a repetitive strain on the same muscle fibers. Also, while driving your car your foot is picked up in the front to go from the gas to the brake, again straining the same muscles. You do this over and over until you have strained the muscle fibers.  Eventually the fibers shorten due to a phenomenon called muscle memory.

Muscle memory will hold your muscles in the shortened position even when you don’t need them contracted. This puts pressure on the insertion point, in this case, the arch.

The Result is Arch Pain

The two primary muscles that cause arch pain are the tibialis anterior and the peroneals.  They originate at the top of the lower leg, merge into tendons where your ankle begins to slim, and then insert into the bottom of your foot.

The tibialis anterior goes along the outside of your shin bone, crosses over the front of your ankle and then inserts into your arch.  When it contracts normally you lift up the inside of your foot so you are resting on the outside of your foot.

The peroneals originate at the top/outside of your lower leg, run down the leg and merge into a tendon that goes behind  the outside of your ankle and inserts in two places; the outside of your foot, and under your arch to the inside of your foot. When it contracts normally you pull up the outside of your foot so you are resting on your big toe.

An Easy Treatment that Works

The goal with this Julstro self-treatment is to force the toxins out of the muscle fibers, drawing in blood to nourish the muscles.  As the blood fills the muscle, the fibers lengthen and the strain is removed from the arch.

Begin by treating the tibialis anterior on the front of your leg.

Foot_Pain_1

 

#1 – kneel on the floor and put a ball just outside of your shin bone.

 

 

Foot_Pain_2

 

#2 – Move your leg forward so the ball rolls along the outside of your shin bone.

 

 

Then treat the peroneals on the outside of your lower leg, sit on the floor with the leg you are treating bent and resting on the floor. Put the ball on the outside of your leg (so it is actually on the floor and your leg is on top of it) and then press the outside of your leg into the ball.  Move your leg so the ball starts to roll down the outside of your lower leg.  Your intention is to do the same as you did for the tibialis anterior (above)

Or, sit on the floor or a bed and position your leg as shown in picture #3. While using either a dowel or a length of PVC pipe, slide the pipe from just above your ankle bone to just below your knee joint.

Foot_Pain_3#3 – Using a dowel or piece of PVC pipe, put pressure on the outside of your leg and slide along the peroneals muscle from your knee to above your ankle bone.

The treatments will feel sore but that’s because you’re forcing H+ ions through the muscle fibers, and acid burns. But, it’s better to have the toxins out of the muscles and fill the fibers with blood, plus the lymphatic system will pick up the toxins and eliminate them from your body.

There are several other treatments that work to eliminate arch pain and plantar fasciitis, but I’ve found these to be the most productive, and they may be all that is necessary to eliminate the problem completely.

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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Latest Article

Can Plant-based Diets Be Unhealthy?

Posted September 10, 2019 by Dr. Steve Chaney

Do Plant-Based Diets Reduce Heart Disease Deaths?

Author: Dr. Stephen Chaney

 

plant-based diets vegetablesPlant-based diets have become the “Golden Boys” of the diet world. They are the diets most often recommended by knowledgeable health and nutrition professionals. I’m not talking about all the “Dr. Strangeloves” who pitch weird diets in books and the internet. I am talking legitimate experts who have spent their life studying the impact of nutrition on our health.

Certainly, there is an overwhelming body of evidence supporting the claim that plant-based diets are healthy. Going on a plant-based diet can help you lower blood pressure, inflammation, cholesterol and triglycerides. People who consume a plant-based diet for a lifetime weigh less and have decreased risk of heart disease, diabetes, and cancer.

But, can a plant-based diet be unhealthy? Some people consider a plant-based diet to simply be the absence of meat and other animal foods. Is just replacing animal foods with plant-based foods enough to make a diet healthy?

Maybe not. After all, sugar and white flour are plant-based food ingredients. Fake meats of all kinds abound in our grocery stores. Some are very wholesome, but others are little more than vegetarian junk food. If you replace animal foods with plant-based sweets, desserts, and junk food, is your diet really healthier?

While the answer to that question seems obvious, very few studies have asked that question. Most studies on the benefits of plant-based diets have compared population groups that eat a strictly plant-based diet (Seventh-Day Adventists, vegans, or vegetarians) with the general public. They have not looked at variations in plant food consumption within the general public. Nor have they compared people who consume healthy and unhealthy plant foods.

This study (H Kim et al, Journal of the American Heart Association, 8:e012865, 2019) was designed to fill that void.

 

How Was The Study Done?

plant-based diets studyThis study used data collected from 12,168 middle aged adults in the ARIC (Atherosclerosis Risk in Communities) study between 1987 and 2016.

The participant’s usual intake of foods and beverages was assessed by trained interviewers using a food frequency questionnaire at the time of entry into the study and again 6 years later.

Participants were asked to indicate the frequency with which they consumed 66 foods and beverages of a defined serving size in the previous year. Visual guides were provided to help participants estimate portion sizes.

The participant’s adherence to a plant-based diet was assessed using four different well-established plant-based diet scores. For the sake of simplicity, I will include 3 of them in this review.

  • The PDI (Plant-Based Diet Index) categorizes foods as either plant foods or animal foods. A high PDI score means that the participant’s diet contains more plant foods than animal foods. A low PDI score means the participant’s diet contains more animal foods than plant foods.
  • The hPDI (healthy plant-based diet index) is based on the PDI but emphasizes “healthy” plant foods. A high hPDI score means that the participant’s diet is high in healthy plant foods (whole grains, fruits, vegetables, nuts, legumes, coffee and tea) and low in animal foods.
  • The uPDI (unhealthy plant-based diet index) is based on the PDI but emphasizes “unhealthy” plant foods. A high uPDI score means that the participant’s diet is high in unhealthy plant foods (refined grains, fruit juices, French fries and chips, sugar sweetened and artificially sweetened beverages, sweets and desserts) and low in animal foods.

For statistical analysis the scores from the various plant-based diet indices were divided into 5 equal groups. In each case, the group with the highest score consumed the most plant foods and least animal foods. The group with the lowest score consumed the least plant foods and the most animal foods.

The health outcomes measured in this study were heart disease events, heart disease deaths, and all-cause deaths. Again, for the sake of simplicity, I will only include 2 of these outcomes (heart disease deaths and all-cause deaths) in this review. The data on deaths were obtained from state death records and the National Death Index. (Yes, your personal information is available on the web even after you die.)

 

Do Plant-Based Diets Reduce Heart Disease Deaths?

plant-based diets reduce heart deathsThe participants in this study were followed for an average of 25 years.

The investigators looked at heart disease deaths over the 25 years and compared people with the highest intake of plant foods to people with the highest intake of red meat and other animal foods. The results were:

  • People with the highest intake of plant foods and the highest intake of healthy plant foods (whole grains, fruits, vegetables, nuts, legumes, coffee and tea) had a 19-32% lower risk of dying from heart disease than people with the highest intake of red meat and other animal foods.
  • People with the highest intake of unhealthy plant foods (refined grains, fruit juices, French fries and chips, sugar sweetened and artificially sweetened beverages, sweets and desserts) had the same risk of dying from heart disease as people with the highest intake of red meat and other animal foods.

When the investigators looked at all-cause deaths over the 25 years:

  • People with the highest intake of plant foods and the highest intake of healthy plant foods had an 11-25% lower risk of dying from any cause than people with the highest intake of red meat and other animal foods.
  • People with the highest intake of unhealthy plant foods had the same risk of dying from heart disease as people with the highest intake of red meat and other animal foods.

What Else Did The Study Show?

The investigators made a couple of other interesting observations:

  • The association of the overall diet with heart disease and all-cause deaths was stronger than the association of individual food components. This underscores the importance of looking at the effect of the whole diet on health outcomes rather than the “magic” foods you hear about on Dr. Strangelove’s Health Blog.
  • Diets with the highest amount of healthy plant foods were associated with higher intake of carbohydrates, plant protein, fiber, and micronutrients, including potassium, magnesium, iron, vitamin A, vitamin C, folate, and lower intake of saturated fat and cholesterol.
  • Diets with the highest amount of unhealthy plant foods were associated with higher intake of calories and carbohydrates and lower intake of fiber and micronutrients.

The last two observations may help explain some of the health benefits of plant-based diets.

 

Can Plant-Based Diets Be Unhealthy?

plant-based diets unhealthy cookiesNow, let’s return to the question I asked at the beginning of this article: “Can plant-based diets be unhealthy?” Although some previous studies have suggested that unhealthy plant-based diets might increase the risk of heart disease, this study did not show that.

What this study did show was that an unhealthy plant-based diet was no better for you than a diet containing lots of red meat and other animal foods.

If this were the only conclusion from this study, it might be considered a neutral result. However, this result clearly contrasts with the data from this study and many others showing that both plant-based diets in general and healthy plant-based diets reduce the risk of heart disease deaths and all-cause deaths compared to animal-based diets.

The main message from this study is clear.

  • Replacing red meat and other animal foods with plant foods can be a healthier choice, but only if they are whole, minimally processed plant foods like whole grains, fruits, vegetables, nuts, legumes, coffee and tea.
  • If the plant foods are refined grains, fruit juices, French fries and chips, sugar sweetened and artificially sweetened beverages, sweets and desserts, all bets are off. You may be just as unhealthy as if you kept eating a diet high in red meat and other animal foods.

There is one other subtle message from this study. This study did not compare vegans with the general public. Everyone in the study was the general public. Nobody in the study was consuming a 100% plant-based diet.

For example:

  • The group with the highest intake of plant foods consumed 9 servings per day of plant foods and 3.6 servings per day of animal foods.
  • The group with the lowest intake of plant foods consumed 5.4 servings per day of plant foods and 5.6 servings per day of animal foods.

In other words, you don’t need to be a vegan purist to experience health benefits from adding more whole, minimally processed plant foods to your diet.

 

The Bottom Line

A recent study analyzed the effect of consuming plant foods on heart disease deaths and all-cause deaths over a 25-year period.

When the investigators looked at heart disease deaths over the 25 years:

  • People with the highest intake of plant foods and the highest intake of healthy plant foods had a 19-32% lower risk of dying from heart disease than people with the highest intake of red meat and other animal foods.
  • People with the highest intake of unhealthy plant foods had the same risk of dying from heart disease as people with the highest intake of red meat and other animal foods.

When the investigators looked at all-cause deaths over the 25 years:

  • People with the highest intake of plant foods and the highest intake of healthy plant foods had an 11-25% lower risk of dying from any cause than people with the highest intake of red meat and other animal foods.
  • People with the highest intake of unhealthy plant foods had the same risk of dying from heart disease as people with the highest intake of red meat and other animal foods.

The main message from this study is clear.

  • Replacing red meat and other animal foods with plant foods can be a healthier choice, but only if they are whole, minimally processed plant foods like whole grains, fruits, vegetables, nuts, legumes, coffee and tea.
  • If the plant foods are refined grains, fruit juices, French fries and chips, sugar sweetened and artificially sweetened beverages, sweets and desserts, all bets are off. You may be just as unhealthy as if you kept eating a diet high in red meat and other animal foods.

A more subtle message from the study is that you don’t need to be a vegan purist to experience health benefits from adding more whole, minimally processed plant foods to your diet. The people in this study were not following some special diet. The only difference was that some of the people in this study ate more plant foods and others more animal foods.

For more details on the study, read the article above.

 

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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