Kobe Bryant and I share something, though unfortunately it’s not our basketball skills. As has Bryant, I’ve had a tough time with plantar fasciitis, a bothersome pain on the bottom of my foot caused by inflammation of the plantar fascia. This is a band of fibrous tissue that runs along the bottom of your foot, from heel to toes, supporting your arch. World-class atheletes, along with regular exercisers and people who work on hard surfaces can develop this. I got my case as I was increasing the distances that I jog – while also committing the sin of jogging on pavement.
An orthopedic surgeon (the type of doctor I’m trying to avoid, to avoid surgery!) from my medical school alma mater, Dr. Benedict DiGiovanni, himself developed both the problem and a simple exercise to heal it. He compared his special stretch to the usually-prescribed Achilles tendon stretch, and found his exercise was better. Here it is (as with all treatment discussed here, you must discuss it with your physician before using):
Dr. DiGiovanni’s “Recovery Stretch”
- Sit upright in a chair, barefoot. Place the ankle of your affected foot on your opposite knee.
- Using the same hand as your affected foot, reach across and grab the toes on your affected foot.
- Flex your ankle forward and pull your toes toward your shin.
- To test the stretch, place the thumb of your other hand on the bottom of your foot. You should be able to feel the cord-like plantar fascia running the length of your foot.
- Hold the stretch for a count of 10, then relax. Repeat 10 times. Perform the stretch at least three times a day.
The best time to do the stretch is before you walk or stand, when your feet have been still for a while, such as before you get out of bed or the car.
I’ll be trying it… let’s see how I do. Coming up soon, I’ll also be reviewing a plantar fasciitis treatment that’s available on the web that you might like.
2 responses so far ↓
jeisea // Mar 27, 2007 at 12:16 am
I was diagnosed with plantar fasciitis in both feet. I had orthotics made and physiotherapy but the pain persisted for about 2 years. As Dr Moseley and David Butler have indicated, with chronic pain the brain changes and sometimes it can be very difficult getting the message to stop.
Mirror therapy stopped the pain. It also stopped the pain of morton’s neuroma. I still have mechanical issues so wear orthodoics and still do stretches like the excellent one mentioned here.
My neighbour has just had a similar foot problem relieved by acupuncture because her pain persisted even though she was doing all that was recommended.
I’ve had tennis elbow relieved by laser acupuncture before I’d discovered mirror therapy. There is a UK study medical study whic list the points they used.
I applaud you for looking at less invasive ways of treating these itises.
jeisea
Here's How to Heel Your Pain, and Dance Like a Happy-Feet Penguin Again | How To Cope With Pain Blog // Sep 17, 2007 at 11:15 am
[...] wrote here about plantar fasciitis a few weeks ago. Plantar fasciitis (PF) is inflammation of the fibrous tissue on the bottom of your [...]
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