Icipant Recruitment And Random Group Allocation
Participants were recruited by means of advertising posters that were placed around the University of Johannesburg Health Clinic and campus, and surrounding companies. E-mails were also sent out to running clubs. Any respondent to the advertisements was considered as a potential candidate for the study.
Following acceptance into the research study, each participant received an assessment to diagnose the condition of plantar fasciitis according to the inclusion criteria listed below. Forty-five participants were randomly allocated to three groups , by selection of numbers 13 and allocation to the relevant treatment intervention grouping.
What About Criticism And Complaints
Oh, I get those too! I on PainScience.com for many reasons, but emailed constructive criticism, factual corrections, requests, and suggestions are all very welcome. I have made many important changes to this tutorial inspired directly by critical, informed reader feedback.
But you cant make everyone happy! Some people demand their money back . I have about a 1% refund rate . The complaints of my most dissatisfied customers have strong themes:
- Too negative in general. Some people just cant stomach all the debunking. Such customers often think that I dismiss everything which I disagree with.
- Too negative specifically. Some are offended by my criticisms of a treatment option that they personally use and like. Or sell!
- Too advanced. Although I work hard to dumb the material down, quite a few people still just find it too dense and dorky.
- Too simple. Some people think they already know everything about the topic. Maybe they do, and maybe they dont. I always wish I could give these readers a pop quiz. In my experience, all truly knowledegable people get that way by embracing every new persective and source of information.
GO TO
Why You Shouldnt Ignore Plantar Fasciitis
Walking can aggravate the plantar fascia, resulting in the need for additional treatment. Walking alone may not aggravate your plantar fasciitis, but if you are not wearing proper shoes or exert yourself too much, the inflammation may occur. Can Plantar Fasciitis go away on its own? If so, how can it be treated? Plantar fasciitis is sometimes treated on its own, but it can take up to a year for the pain to go away. Complications can occur if you do not treat them. Non-surgical treatments can be started as soon as you see your doctor.
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When And How Often Should You Massage Affected Area
Massaging the area several times a day to tolerance will assist in breaking up the constant pain to maximize healing. The best times to perform massage are in the morning before getting out of bed and before exercise. This will decrease tightness before the activity and reduce pain, and performing massage consistently will assist in effective long term pain management.
Can Shoes Cause Plantar Fasciitis
There are many contributing factors that can lead to the development of plantar fasciitis.
Essentially anything that mechanically puts stress on your plantar fascia is a risk factor, including poor fitting or worn-out shoes. Which, strangely enough, can affect your low back pain as well.
However, to be more specific well break it down for you!
There are mainly two types of risk factors that can lead one down a path of precarious foot pain.
There are intrinsic and extrinsic risk factors.
The intrinsic factors relate to anatomical or biomechanical elements that have to do with specifically with your own body.
For example weak intrinsic muscles of the foot are something that anatomically relates to you and your body that relates to how you could be experiencing plantar fasciitis.
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Treatments To Try Prior To Corticosteroid Injections
Corticosteroid injections can provide much-needed pain relief for many patients, especially in cases of very severe or chronic plantar fasciitis. However, most doctors recommend waiting to try cortisone shots until after more conservative methods have been exhausted for 6-9 months, because of the risk, recovery time, and expense involved. Before you try cortisone shots, make sure youve spent enough time trying these proven conservative treatment methods:
- Supportive shoes with a thick, cushioned sole that wont further aggravate your condition
- Weight loss, when possible, to reduce the impact and force your feet are required to absorb
What Is Plantar Fascitis
Plantar fascitis is an overuse condition that creates pain in either your heel and/ or the arch of your foot. The most common and distinguishing symptom is pain that is worse when you first get out of bed but as you move around the pain feels better. Plantar fascitis occurs when the plantar fascia is pulled tight and micro tears appear at your heel where your plantar fascia attaches.
Your plantar fascia is connective tissue on the bottom of your foot and its purpose is to make the arches of your foot rigid and stable as your foot hits the ground and pushes off the ground. The plantar fascia tightens and is pulled tight as your toes extend or bend This tightening of your plantar fascia helps your foot and body absorb shock especially in sporting activities and running where forces can be two to three times the weight of your body.
As the fibers of your plantar fascia are pulled tight micro-tears can occur at your heel. Your inflammation process kicks in to send in white blood cells to clean up and repair the area. If your heel does not finish healing and your foot encounters load to quickly this can lead to re-injury and pro-longed inflammation. Chronic inflammation can lead to over build of scar tissue and can weaken the area leading to a tendinosus which is a degeneration of the tendon.
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Are Massage Guns Good For Fascia
A massage gun is a handheld device that percussively massages your muscles. It vibrates to help blood, oxygen and nutrients flow to muscles, which can promote healing and faster recovery after exercise. Massage guns can also break up the tissue around muscles .
Does Theragun Help Break Up Fascia? A: A foam roller and a theragun are both treatment modalities based on the principles of myofascial release. Both target muscles and fascia to relieve aches and pains as well as reduce tension and increase flexibility.
What Are The Signs And Causes Of Plantar Fasciitis
Plantar fasciitis typically starts with noticeable heel pain that gets progressively worse over time depending on your routine, footwear, and foot structure. You will likely notice a burning sensation or ache through the sole of the foot once you sit down to rest after a walk, run or other activity.
Typical signs of plantar fasciitis include:
- Redness and/or swelling at the bottom of the foot or around the heel bone
- Irritation and inflammation that worsens with extended physical activity
Plantar fasciitis is common in active individuals as the fascia can often become inflamed due to overstretching or overuse of the ligament without proper rehabilitation or orthopedic support. Pregnant women and folks living with obesity are often at a higher risk of developing plantar fasciitis as well due to increased pressure on the heel bone and ligament while carrying extra weight. Structural issues like high arches, flat feet, and tight Achilles tendons can also contribute to plantar fascia inflammation.
Some common causes of plantar fasciitis include:
- Overstretching or overuse of the plantar fascia
- The foots structure
- Spending long periods of time in improper footwear like high heeled shoes or flat sneakers
- Sudden weight gain that puts increased pressure on the feet
- Tight Achilles tendons
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Does Massage Make Plantar Fasciitis Worse
Massaging the plantar fascia. CAUTION: It is not advisable to massage the plantar fascia yourself while in the acute phase of plantar fasciitis as this may aggravate the pain. To see also : How to use a deep tissue massager with clearer image?. It should only be massaged in the chronic phase, when the very acute pain has subsided somewhat.
What Makes Plantar Fasciitis Worse?
Activities that can increase the power through your feet and make plantar fasciitis worse include: running, walking, or standing a lot in unsupportive shoes. Running, walking or standing on hard surfaces like concrete. Carrying a heavy object or gaining weight.
How can I speed up the healing of plantar fasciitis?
If plantar fasciitis is the cause of your heel peeling, a treatment plan can speed up your recovery.
- Physical therapy.
Other Causes Of Foot Pain
It is not uncommon for pain on the bottom of the foot to diagnosed or labeled as plantar fascitis. There are multiple muscles in your foot and they all work to stablize your feet and arches.
There fore any of these muscles can be strained or develop trigger points and cause pain that can be felt in your heel or foot. Here are some of the most common muscles that can cause pain in your feet and be connected to plantar fascitis.
The muscles of your toes share a common attachment site and fiber direction with your plantar fascia.
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Reader Feedback Good And Bad
Testimonials on health care websites reek of quackery, so publishing them has always made me a bit queasy. But my testimonials are mostly about the quality of the information Im selling, and I hope that makes all the difference. So heres some highlights from the kind words Ive received over the years plus some of the common criticisms I receive, at the end. These are all genuine testimonials, mostly received by email. In many cases I withold or change names and identifying details.
I’m sure you hear this all the time, but your plantar fasciitis book is the best material on the subject and all it’s complications that I have come across. I am a sufferer who has received inconsistent messages from practitioners, good ones, and your thorough analyses in multiple areas is invaluable. Your writing style is great, accessible and not too dumbed down. Keep up the good work. Your book is well worth the price. I have told my top notch PT about it, too.
Great book on plantar fasciitis! It really opened up my understanding of the issue. I had it for 8 months. The toe stretch exercise really helped, but doing behind-the-knee deadlifts is what really cleared it up. Amazing how my feet feel now, but your book is what opened up my eyes to try a different approach. Thanks again for your help!
Jerome Rodrigues
Why Trust This Guide And Some Disclaimers
Before we look into what makes a great massage gun for plantar fasciitis, we have to say that this article will not give medical advice.
We are not Physiotherapists and we certainly dont hold any degrees in medicine. However, we have plenty of knowledge about massage guns.
This article should be viewed entirely from a consumer point of view. We test a lot of massage guns.
However, before we publish our articles, we consult with our experts to make sure we are giving trustworthy, accurate information.
Lastly, we dont just recommend a single product so that it sounds like some kind of internet marketing campaign. We give alternatives and explain our reasoning behind them.
This way you can make an educated buying decision.
For those in a hurry
If you cant read through the entire post, and would rather quickly get your recommendation and get off to buy it, we have these two products to recommend:
- Ekrin B37 the most versatile massage gun in our opinion. Its perfectly balanced and compact, has a lifetime warranty, and is amazingly affordable.
- Achedaway Pro The most powerful option. Its perfect for athletes with plantar fasciitis. It has the best stroke length to give you a punchy massage.
Please read on to find out why we have recommended the two above, see our other recommendations, and learn what you should pay attention to when choosing a device.
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Q Ack Whats With That Surprise Price Tag
A. I know it can make a poor impression, but I have to make a living and this is the best way Ive found to keep the lights on here.
CURRENCY?
Paying in your own currency is always cheaper! My prices are set slightly lower than current exchange rates, but most cards charge extra for conversion.
Example: as a Canadian, if I pay $19.95 USD, my credit card converts it at a high rate and charges me $26.58 CAD. But if I select Canadian dollars here, I pay only $24.95 CAD.
Why so different? If you pay in United States dollars , your credit card will convert the USD price to your cards native currency, but the card companies often charge too much for conversion its a way for them to make a little extra money, of course. So I offer my customers prices converted at slightly better than the current rate.
What Can You Do If You Have Severe Pain From Plantar Fasciitis
Hold a cloth-covered ice pack over the pain site for 15 minutes three or four times a day to reduce pain and inflammation. Or try rolling a frozen bottle of water under your foot for an ice massage. Straighten your bows. Simple home exercises can stretch your plantar fascia, Achilles tendon, and calf muscles.
What to do if plantar fasciitis does not go away?
If your heel pain does not subside after a few weeks, it is advisable to make an appointment with an orthopedist. Your orthopedist will examine your foot to make sure its not something else causing your pain. Your doctor may use X-rays and other tests to rule out a foot fracture or other causes of heel pain.
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How To Do A Foot Massage For Plantar Fasciitis Pain
Dr. Sutera says that the ideal time do a foot massage is after a bath, shower, or foot soak because the foot tissues are already warmed up.
More From Prevention
Doing this provides fascial release, increasing circulation and reducing tension as well as tightness to the plantar fascia, Dr. Sutera explains. After you’re done massaging each foot, apply ice to the area for about 15 minutes.
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Getting Relief With Massage
Now that you know some of the causes, you can better understand why we recommend certain treatments for this condition. Anti-inflammatory medications such as ibuprofen and applying ice can help treat inflammation. These treatments are often the first line of defense, in addition to wearing footwear with proper arch support and stretching the calves gently.
Massage techniques, including rolling a ball under your foot or massaging your feet and calves, can be beneficial and provide you with much needed relief if pain is mild to moderate. Your podiatrist can talk with you about this. Try it out, but stop if you notice discomfort. Massage shouldnt feel painful.
Deep tissue massage, a different type of massage that requires stronger, more forceful manipulation of the muscles, should only be done under the advisement of your podiatrist and a certified massage therapist trained in plantar fasciitis and foot injuries. Although deep tissue massage is certainly relaxing and beneficial for certain types of problems, these problems can worsen if massage is too deep, causing further injuries to the ligaments.
Bottom line: Massage therapy can be an effective way to relax and relieve sore muscles. But, in the case of foot injuries such as plantar fasciitis, dont try anything too aggressive until youve spoken with your podiatrist.
Are you experiencing heel pain? Contact Kansas City Foot Specialists so you can find ways to get relief!
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Additional Tips To Help Treat Plantar Fasciitis
At Urban Massage, we recommend booking a massage therapy appointment with one of our highly skilled massage therapists every two weeks to give your muscles and fascia enough healing time between visits. If you experience pain or discomfort between visits to treat your plantar fasciitis, here are some proactive ways to address inflamed plantar fascia:
- Elevate and ice the bottom of your feet to reduce inflammation around the heel bone
- Wear supportive shoes that support your arches, whether they are high or flat
- Stretch your arches
- Stay active to boost blood flow and circulation through the body
- Adjust your activities to limit long periods of physical exertion on the feet
Plantar fasciitis can be debilitating if not treated properly, so it is important to get ahead of a diagnosis like this so you can use deep tissue massage and other healing techniques to soften up inflamed plantar fascia before your condition gets too severe.
If plantar fasciitis is affecting your day-to-day quality of life, you should talk to a medical professional and find out what treatment plan will work best for your lifestyle.
Cost Guide For Professional Services
Plantar fasciitis massage cost can vary depending on the technique, the timeframe and how many sessions are required. Patients may consult their GP to find out which services are covered by the NHS. Accessing specific therapeutic plantar fasciitis massage timeframe may be faster using private health insurance.
- Deep tissue massage: £50 – £60 per hour
- Shock wave therapy : £70 – £80 per session
- Hot stone massage: £20 – £60 per hour
- Targeted specialist plantar fasciitis massage techniques: £60 for 15 minutes up to £90 for one hour
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