PHYSICAL THERAPY EXERCISES FOR PLANTAR FASCIITIS

September 10, 2013 by Leave a Comment

You’re on your feet all day, so it’s nice to give them a break once in a while. Here are some physical therapy exercises by James Patterson to help rehab your feet. Then come visit us at San Diego Sports Physical Therapy for more exercises.

Plantar fasciitis is a condition where the plantar fascia — a band of tissue running from the heel to the ball of the foot — becomes inflamed through overuse, injury or other trauma. Certain physical therapy exercises may be beneficial in easing the pain associated with plantar fasciitis so you can get back to doing the things you’re used to.
BENEFITS
Physical therapy exercises can prove useful not only for reducing plantar fasciitis pain but also from preventing it from coming back in the future. Stretching helps warm up the tissue as well as encourages blood flow to the area, which can help prevent strains and tears in the tissue.

PLANTAR FASCIA STRETCH
The most simple and common way to exercise the tissue of the plantar fascia in order to prevent or lessen the effects of plantar fasciitis is through a simple stretch. Start by facing a wall or other sturdy object you can brace yourself against. Put both hands on the wall and step forward with your left foot. Keep your right foot back and flat on the ground. Bend your right knee so your leg moves towards the wall, but keep your right foot flat. You will begin to feel a stretch in your right heel. Hold this stretch for 10 to 15 seconds. Switch feet and do the same stretch for your left heel. Stretch each heel two or three times each as part of your physical therapy exercise routine.
BALL ROLL
The ball roll helps soften and relax the plantar fasciitis tissue and can be done while sitting down to the computer or watching TV. Find a small ball the size of a tennis ball. Place it on the floor and put your foot on top of it. Slowly roll the ball along the arch of your foot and your heel. Apply downward pressure on the ball to increase the massage effect on your plantar fasciitis. Perform the ball roll for 30 seconds at a time, stopping in between to let your foot rest.
STAIR DIP
Another effective exercise that helps stretch out the plantar fascia, the stair dip only requires the use of a stair or other elevated surface such as a curb. Stand with one foot on the step and the other in the air. Place your foot so your toes are on the step, with the rest of the foot hanging off the edge. Use your toes to lift your body up so you’re on the tiptoes of your foot. Hold this position for 10 seconds, then lower your body back down so the heel of your foot is slightly below the edge of the step. Hold for another 10 seconds. Repeat three to four times as part of your exercise.
CONSIDERATIONS
If you have a serious injury to your plantar fascia or Achilles tendon, these exercises may cause extreme case. If that is that case, contact your doctor immediately, who may need to examine you for more serious injury that might require further therapy or even surgery.

References
Sports Injury Clinic: Stretching for Plantar Fasciitis
American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
Family Doctor: Plantar Fasciitis

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Gardening

September 5, 2013 by Leave a Comment

Summer is one of the prime times for gardening, especially fruits and veggies. Although it may be relaxing, it can take a toll on your muscles and joints. Take a look at this article featured on MoveFowardPT, and then come visit us at San Diego Sports Physical Therapy if you experience pain or discomfort.

Common gardening tasks, such as digging, planting, weeding, mulching and raking can cause stress and strain on muscles and joints, especially for seniors or those who are normally sedentary. The shoulders, back, neck and knees are prime targets. Following these tips can help you minimize the risk of injury:

Warm up before you begin. Get your heart rate up by taking a 10-minute walk followed by some stretches for your upper and lower back, neck, arms and legs. Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.
Don’t over do it. Be mindful of how the body feels. If you experience an aching back or neck, slow down and stretch or stop and switch to a different task.
Use a garden cart or wheelbarrow to move tools and heavy planting materials.Don’t kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel use knee pads or a pillow to absorb some of the pressure.
Change positions frequently to avoid stiffness or cramping.
Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.
End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next-day soreness.
If you experience pain, contact your physical therapist.

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9 Tips to Perfect Your Walking Form

August 29, 2013 by Leave a Comment

Perfect form is key to avoiding pain and injuries! Read this article from ACE Fitness by Michele Stanten about good walking form.

Good posture will make it easier to go the distance. Here are some posture pointers for stronger striding during your next walk.

Tip #1: Stand up tall. Imagine that a wire attached to the crown of your head is gently pulling you upward. Walking erect will keep you moving at a brisker pace.

Tip #2: Keep your eyes on the horizon. This will help you to stand taller and avoid stress on your neck and low back.

Tip #3: Lift your chest and tighten your abs. Using muscles in the front of your body to straighten up will take pressure off your back.

Tip #4: Bend your arms. You’ll be able to swing your arms faster, which helps increase your speed. It also prevents swelling caused from blood pooling in your hands as you walk longer distances.

Tip #5: Relax your shoulders. Your arms will swing more freely, and you’ll avoid upper back and neck tension.

Tip #6: Maintain a neutral pelvis. Don’t tuck your tailbone under or overarch your back.

Tip #7: Keep your front leg straight but not locked. You’ll have a smoother stride and be able to propel yourself forward more easily.

Tip #8: Aim your knees and toes forward. Proper alignment will reduce your chances of injury.

Tip #9: Land on your heel. This facilitates the heel-to-toe walking motion that will carry farther and faster than if your foot slaps down on the ground with each step.

That may seem like a lot to think about, but you don’t have to do it all at once. Start from the top of the list and focus on one tip at a time. Pay attention to this area of your body at the beginning of your walk, and then periodically check about every 15 to 20 minutes (don’t constantly focus on it) to see if you’re maintaining good posture. If not, simply get back in alignment. Do this for about a week and then move onto the next tip. Some changes may happen quickly while others may take some time to become habit.

Walking coach Michele Stanten is the author of Firm Up in 3 Weeks and Walk Off Weight, co-author of Walk Your Butt Off, and creator of mywalkingcoach.com. As the former Fitness Director of Prevention magazine, she created a marathon walking program and coached thousands of readers to walk full and half marathons. Michele has also created walking and fitness programs for leading brands and organizations such as Avon and Reader’s Digest. She is also an ACE board member, ACE-certified group fitness instructor, and member of the Every Body Walk Collaborative. Michele has also produced and appeared in more than a dozen exercise DVDs and created numerous walking audio workouts.

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