Mens Yoga Poses
• The injury of the fascia occurs when the force downward on the arch stretches the fascia beyond its strength. Singular episodes may produce this, but it is much more common to appear gradually. yoga in old or poorly supporting shoes, too much time or too quick of a transition to racing flats or spikes may be a cause. But it is often aggravated by the shoes worn when not yoga. Walking too long in sandals or barefoot, weight gain, and overdoing other activities (such as jump rope, dance, and weight lifting) are prime causes. PF can occur in any type of foot and is not more likely to occur in flat feet.
• Initial treatment is focused on supporting the arch to prevent the stretching force -even for pain on the bottom of the heel. Although heel padding may feel better initially, because of the tender heel, true healing is best achieved with proper support of the arch, as soon as the PF is diagnosed.
• Wear supportive shoes at all times – especially when stepping out of bed in the morning.
• Purchase over-the-counter orthotics (arch supports).
• Tape the foot using the arch support method. Leave the tape on as much as possible.
• Ice the sore area for 20 minutes daily and when it becomes extra sore, use the ice massage method.
If pain progresses beyond 2 to 3 weeks, add these treatments:
• Use a night splint for sleeping (best to get advice from a podiatrist before doing this).
• Begin a gentle calf stretching program (get advice first and be very, very gentle if you do this).
• Carefully begin daily arch massage (tennis ball, small frozen water filled bottle).
If improvement is slow or nonexistent, and one is unable to run/walk after 4 to 6 weeks:
• See a doctor (best if this is someone who specializes in foot problems for athletes).
• Consider custom medical orthotics made by an experienced person.
• Do not stretch the arch itself, especially in the first couple of months.
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• Do not have a cortisone injection unless orthotics, taping and rest have failed to provide adequate relief. This can weaken the fascia and result in further damage if the foot is not protected for an extended period of time after the injection. Cortisone artificially blocks the pain and many PF victims increase the damage without knowing it during the painless period. In most cases, if used correctly and carefully, an injection can be a valuable treatment for serious cases.
• Mild cases may heal in a few weeks to a couple of months, but it is common for a serious injury to last a year before completely disappearing. During this time it is normal to have mild ache and a slightly sensitive heel or arch. You should be able to run/walk with no pain after a short warm-up, and only mild stiffness later. Orthotics and supportive shoes can prevent pain during the recovery. If the pain is within these parameters, the healing is progressing normally and should disappear gradually. If you are unable to run/walk without strong pain or if the pain is not almost gone at 12 months, further medical treatment should be considered.
• Surgery is prescribed too often. It is an easy procedure and some doctors are eager to perform it. This involves cutting the fascia 2/3 across, lengthening the fascia and reducing the tension. While this can work, I see a lot of patients who did not experience relief. Even when it works for the original fascia injury, losing the normal strength and length of the fascia can result in secondary problems throughout the foot, often experienced months later.
• Many doctors are side tracked by the “diagnosis of the month.” Pain on the outside of the heel is confused with a nerve entrapment. Pain on the inner side of the heel is thought to be tarsal tunnel syndrome. These conditions are extremely rare and thousands of dollars have been wasted on expensive diagnostic and treatment modalities. Plantar fascia pain is variable and inconsistent and if the original fascia injury heals properly, the nearby pains nearly always go away. If you are told you have another more rare condition, be very skeptical and perhaps consider a second opinion.
• Plantar fasciitis is rare in people with strong feet.
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