Plantar Fasciitis

This is the worse pain…shoes in my closet,the only ones I can wear

Yukon Crocs

This is what worked…Click Image

Feels Like Stepping on Glass in the Morning? Could be Plantar Fasciitis…

So, if you have plantar fasciitis, it’s likely that first thing in the morning, or after you’ve been sitting for a bit it feels like you are stepping on glass on the front of your heel. Frequently plantar fasciitis is a running injury, or overuse injury. If your discomfort is described more as ‘arch foot pain’, or pain in the tendon attached to the back of your heel, then it may eventually lead to this injury, if you don’t loosen up the muscles and connective tissue in your lower leg. All the following ‘tactics’ will help that as well, if it is caused by the tension in the tendon along the bottom of the foot, or lower leg.

If you are wondering, here’s the definition of plantar fasciitis (fash-ee-eye-tis or fash-eye-tis depending on who you’re talking to). There can be other causes of pain in foot, including heel spurs, so you may want to look those up too, if you are experiencing this kind of pain. On this page, I share my ‘recipe’ I used to get rid of mine with only TWO WEEKS of dedicated attention.

The sad part is I dealt with it for OVER A YEAR before someone shared the ‘recipe’ with ME! You wonder while you have plantar fasciitis if it’s just going to go away on its own, since your foot/feet feel better once you walk a bit, or get into your run, but then after the run, you sit down for fifteen minutes and you can hardly walk the rest of the day! I tried numerous techniques, until an avid runner of 25+ years shared this effective course of action with me. In the several years since he shared the information with me, we’ve helped many people, NOT just runners, who had been suffering for years with extreme pain in their feet. Many of them had even paid hundreds of dollars for custom orthotics, had cortisone shots, and were considering SURGERY. I know it’s painful, I’ve been there, but you MAY want to try these non-invasive techniques before someone cuts your foot open, and causes more long-term adhesions and other issues.

In the past month, I have had two clients clinically diagnosed with plantar fasciitis, who shared with me that their orthopedist suggested anti-inflammatory prescriptions and cortisone shots. These may be helpful for some people, but is truly only treating the symptom. Unfortunately, they both tried those tactics, and in both clients they didn’t offer them any relief. More often than not, the causes of pain in heel of foot is relieved tremendously with muscle work…so before you get that shot, or start popping the pills, you will want to consider trying these non-invasive strategies.

1) Rigid support inserts in all my shoes, we use an ‘over the counter’ brand sold at all running stores called Superfeet, this was INCLUDING my slippers. With my plantar fasciitis, if I could keep from walking bare foot or in unsupported shoes, it would allow the tissue on the bottom of my foot to fully ‘heal’. (pun intended)

I’m just the messenger.

2) Ice everyday, several times a day along the bottom of my foot, especially that part at the front of my heel. Forget the care for plantar fasciitis…if you are a runner, have kids in the house, bump into things, have animals you can trip over in your house, you need to have a cold gel pack you can reuse. Ice in a baggie is nearly impossible to get all the tissue that needs to be iced, without getting every article of clothing or furniture wet every time you have to ice an injury…and using the frozen peas you may accidentally serve guests is just bad form. We keep our cold gel packs in the freezer and use them often! I recently had a client with a really painful case, and when we did some massage and stretching before the icing, it helped a lot. If your cause of pain in heel of foot is plantar fasciitis, the injured tissue between the arch of your foot and the front of your heel may burn a bit when the cold therapy is applied. A rule of thumb with any cold or heat therapy is to limit the time of the application to no more than 15 minutes or so. Normally, about that time, you will have gone through the uncomfortable part of the icing therapy, and the sensation will be slightly diminished. Please let it warm up slowly, and don’t jump up from your chair to get back to your day!

3) Stretch, stretch, stretch…we found that stretching the front and back of my leg helped a ton. Just stretching one or the other doesn’t make as much of an impact on the plantar fasciitis…but beware it is really difficult to get a stretch in the front muscles around your shin. The stretch I do to really get the calf to stretch is standing like I’m going to walk up the stairs. I stand on a step, facing up the staircase (please use the first step up, in case you lose your balance) and place the ball of one foot on the step, letting my heel drop below the front of my foot. NOTE: Stretching is not a sport of pain. The stretch should always be comfortable. 30-60 seconds is the amount of time we’ve read over and over to allow the muscle to FINALLY stop contracting. This means that it may take 2 full minutes for your muscles to truly open up, and the connective tissue to stretch. Watch a clock, because 2 minutes feels like FOREVER. Now, a stretching trick you’ll want to know when dealing with this sinister foot pain is that there are three muscles in the calf, one will stretch with your leg straight, and the other two important muscles will stretch when you bend your knee…so, to release the pressure on your foot, you’ll want do BOTH BENT AND STRAIGHT LEG stretches (EACH FOR 2 MINUTES), to loosen up this whole muscle group.

4) Massage, massage, massage. This type of massage may take on more of a masochistic element than you would prefer, but sometimes requires a bit of pressure to get the muscles to the mushy point and get the circulation moving. There are a couple of tools you can use for this, if you don’t have someone to help you out, like a fabulous Nationally Certified Massage Therapist with tons of experience with plantar fasciitis. That term (massage), is used very loosely here. Like our tag line, ‘It’s not the green tea and fluffy robe kind of massage’, this is to open up restricted muscle and connective tissue, so it’s not necessarily comfortable.

5) Last, but not least in treating my plantar fasciitis was a taping technique, which allows support of the tissue along the bottom of the foot. The tape this guru recommended to us is called ‘Elastoplast’, and is available in specialty pharmacies.

Good luck…the discomfort of this pain in the heel of the foot, plantar fasciitis is enough to make you crazy!!

If you are vigilant, your pain could be completely gone in two weeks…and if you try some of these suggestions today, you may feel at least a little better shortly!

Letting Go~20 Seconds to Comply

I made some decisions last year. I reminded myself that I had options. Which door would I choose?

1.Remove myself from the situation

2.Change it

3.Accept it.

These acts create happiness; holding bitterness never does.

I chose door number 1.

This may seem harsh and judgmental, but many of us do not really know our deepest self, our deepest identity, and even who our real friends are. Please consider this statement carefully.

I have not seen or had a conversation with them since last April for the female and December for the male. I took time out of my life to be there unconditionally.

The former female acquaintance had a habit of belittling me; and telling me I talked too much. She said my stories were old.
Numerous times I was told too shut up and get out of their house.

I have let them go and allowed them space to be.

The male had a bad habit of collecting hearts which in turn produced children. He continuously assured me he loved me and only me.

I appreciate the lesson that I was taught by their erratic behavior towards me.

It has been very challenging to go about this conflict in this way, which I chose for myself.

It was a time of great intensity and I have needed much strength to keep at it until I felt I was through.

I can finally say with utmost sincerity “I Am Done”

To any body who chooses to go on this path the rewards are incredible, as to find inner peace of such depth is worth all the pain.

Letting go does not just propel you in any other direction. It is just a total and repeated nothingness.You are emptying the mind and the emotions so that something else can come in and show you your way.

This peace within, or your lack thereof, always affects those around you. When you choose peace within, others see that they too have this choice. This is a wonderful gift. Open daily.

However, if you continue to be caught up in outer events and tied to your past traumas, anger and resentments, you will keep those around you somewhat caught up as well.

If your presence didn’t make an impact in someone’s life, your absence won’t either!
Give the gift of your absence to those who do not appreciate your presence.

Things happen…it pains us.
Sometimes it is the pain that makes US realize the change that needs to occur.
Sometimes the pain of all the hurts has too be “Let Go”

You might wonder why some persons are so verbally abusive, judgmental, insulting and at times just plain mean and hateful. Why do we even bother ?

Just think of them as sandpaper.
They may scratch you and rub you in the wrong way but eventually you will be polished and smooth.
The sandpaper on the other hand will be …of no relevance

I moved on. I will not allow that behavior in my life from anyone ever again.

There should be more sincerity and heart in human relations, more silence and simplicity in our interactions.

Be rude when you’re angry, laugh when something is funny, and answer when you’re asked.

A poem my sister sent me years ago on Letting Go.

“Letting Go”

As children bring their broken toys with

tears for US to mend,

I brought my broken dreams to you because

you are my friend

But instead of leaving YOU in peace to work alone,

I hung around and tried to help him in ways that were my own.

At last,I snatched them back and cried,

” How could you be so slow???”

” My child,” he/she said.

“What could I do? YOU NEVER DID LET GO”