nice video to understand plantar fascitis

Experiencing persistent pain and stiffness in the bottom of the heel or foot?

 The cause of this either sharp or dull discomfort could be plantar fasciitis, inflammation of the thick tissue, or fascia that runs along the bottom of the foot. Common among distance runners with chronically tight hamstrings, back, calves and Achilles tendons, or those who run in shoes without proper arch support.

In addition to stopping or reducing running, Dr.krishi  recommends completing this daily regime until the pain subsides.

1. Stretch the fascia. Put  your toes up against a wall, keeping your arch and heel flat so the toes stretch. Hold for a count of 10. Repeat 10 times three or four times per day.

2. Roll a frozen water bottle under the arch. “Stretch first then roll out the arch for 10 minutes;

3. Lift your arch. “Get a commercial insole with an arch lift  to push on the plantar and keep it from flexing; the plantar fascia needs to be supported and strengthened,”

 “Wear the support in all shoes, if possible.”

PHYSIOTHERAPY BENEFITS FOR BACK PAIN

After an episode of low back pain has lasted between two and six weeks, or if there are frequent recurrences of low back pain, physical therapy is often recommended. Some spine specialists consider physical therapy sooner, particularly if the pain is severe.

In general, the goals of physiotherapy are to decrease pain, increase function, and provide education on a maintenance program to prevent further recurrences.

A physiotherapy program for back pain usually has two components:

1. Reduce the patient's pain to a more manageable level
2. Active exercises

1. Reduce the patient's pain to a more manageable level

     Acutely, the physiotherapist will focus on decreasing pain with passive physical therapy (modalities). These therapies are considered passive because they are done to the patient. Examples of modalities include:

• Heat/ice packs
• S.w.d
• I.F.T
• Ultrasound
• TENS unit

2. Active exercises

 Active exercise is also necessary to rehabilitate the spine. Generally, a patient's back exercise program should be a combination of the following:

Stretching for back pain exercises
Almost every individual who has suffered from low back pain should stretch their hamstring muscles once or twice daily. Simple hamstring stretching does not take much time, although it can be difficult to remember, especially if there is little or no pain. Therefore, hamstring stretching exercises are best done at the same time every day so it becomes part of a person's daily routine. There are many more stretches that can be done to alleviate lower back pain

Strengthening for back pain exercise
To strengthen the back muscles, 15 to 20 minutes of  lumbar stabilization or other prescribed exercises should be done every other day. Core muscle strengthening is also important in lower back pain treatment. It is important to perform the exercises correctly in order to see benefits, so they are best learned with the help of a physiotherapist

Even patients with a very busy schedule should be able to maintain a moderate back pain exercise regimen that consists stretching and strengthening.

NOTE: PLEASE FORWARD THIS ARTICLE TO ANYBODY SUFFERING FROM BACK PAIN