How physiotherapy can help you with plantar fasciitis

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Plantar fascia is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes, when this tissue is swollen, we call it plantar fasciitis.

Its characterized bu a stabbing pain in the bottom of your foot near the heel, is usually worst in the morning, although it can also be triggered by long periods of standing or rising from sitting.

Some tips to reduce the pain are:

·         Maintain a healthy weight. Lose weight if you're overweight or obese to minimize stress on your plantar fascia.

·         Choose supportive shoes. Avoid high heels. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Don't go barefoot, especially on hard surfaces.

·         Don't wear worn-out athletic shoes. Replace your old athletic shoes before they stop supporting and cushioning your feet. If you're a runner, buy new shoes after about 400 to 500 miles of use.

·         Change your sport. Try a low-impact sport, such as swimming or bicycling, instead of walking or jogging.

·         Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity. Or try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.

·         Stretch your arches. Simple home exercises can stretch your plantar fascia, Achilles tendon and calf muscles.

If you are in pain, don’t worry, most people who have plantar fasciitis recover with conservative treatments like physiotherapy. At Smithfield Active Physiotherapy, we can instruct you in a series of exercises to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel, along with a good strapping to support the bottom of your foot.

Tips for a healthy back

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Recovery from injuries caused to the lower back can be bettered with a strict exercise regimen along with general physical therapy.

Back Pain Rehabilitation helps in avoiding future recurrences of back pain. The exercise regimen basically involves stretching, strengthening exercises and aerobic conditioning of the back.

Back Pain Rehabilitation involves basic exercises like Pectoralis stretch, Scapular squeezes, Thoracic extension, Mid-trap exercise, Rowing exercise, Arm slides on wall and many more.

Back Pain rehabilitation needs to deal with the stiffness associated with the injured back. Simple stretching exercises will help in mobilizing the spine and soft tissues. Back strengthening exercises includes two important forms of physical therapy viz. McKenzie exercise and Lumbar stabilization exercise.

With strengthening exercises performed as part of back pain rehabilitation, there is significant relief from pain guaranteed. Aerobic conditioning exercise helps in both rehabilitation and maintenance of the lower back. Depending on the nature and severity of injury, appropriate exercises are chosen as part of Back Pain Rehabilitation

Why prevention is always better than cure

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Sport Injuries are quite common. There's a common myth that if we dedicate a stretching regimen before and after a work out, we can prevent most sports injuries. However, the truth is that stretching cannot completely rule out sport injuries, which is why it's important to learn some quick things you can do to being a more nimble you. 

A Warm up helps you to prepare for any intense sports by doing similar activities less intensely. With the stimulation of the muscles and connective tissues, it increases your metabolic activity and provides several complex benefits as well.

Lack of co-ordination is something that we see as being a common danger of sport injuries. With diligent practice, one can definitely improve their hand eye coordination skills and prevent sport injury.

Relaxation allows you to adapt to any sport with ease. There are many instances where a sport injury is caused due to over exercising and excessive effort. With rhythmical movements you can help your tissues to gain mobility which also improves coordination and relaxation.

Simple exercises before doing any intense physical activity will help in prevention of soreness and provide flexibility. It also ensures performance enhancement along with prevention of any sport injury