woman holding her foot in pain

Dealing with Plantar Fasciitis?

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Try These Self-Help Tips and Stretch Therapy

Plantar fasciitis is a common condition that causes pain and discomfort in the heel and arch of the foot. It’s caused by inflammation or irritation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. This condition can be caused by factors such as overuse, foot structure, tightness, age, and weight. The good news is that plantar fasciitis can be treated with non-surgical methods. In addition to rest, ice, stretching, footwear, orthotics, physical therapy, and medications, there are other ways to self-help with healing from plantar fasciitis.

One of the most effective ways to deal with plantar fasciitis is by resting the foot and avoiding activities that cause pain or discomfort. Applying ice to the affected area can also help reduce pain and inflammation. Stretching the calf muscles and Achilles tendon can also help relieve tension on the plantar fascia. However, it can be challenging to stretch the foot and calf muscles on your own, especially if you’re dealing with pain and discomfort.

Here are some additional ways to self-help with healing from plantar fasciitis:

1. Massage

Massaging the foot and calf muscles can help reduce tension and improve blood flow to the affected area. You can use a tennis ball, foam roller, or massage ball to massage the foot and calf muscles.

2. Ice

Set a timer for 10 minutes and intermittently soak the foot for 30 seconds on and off. Do this 3 times per day.

3. Footwear

Wearing shoes that provide good arch support and cushioning can help reduce pressure on the plantar fascia. Avoid wearing shoes with high heels or thin soles.

4. Night Splints

Wearing a night splint can help stretch the plantar fascia while you sleep, which can reduce pain and stiffness in the morning.

5. Taping

Taping the foot can provide support and reduce tension on the plantar fascia. You can use athletic tape or kinesiology tape to tape the foot.

6. Supplements

Taking supplements such as omega-3 fatty acids, vitamin C, and turmeric can help reduce inflammation and promote healing.

7. Calf Stretching

Sit on the ground with your legs straight out in front of you. Wrap a towel or band around the ball of one foot and gently pull the foot toward you, keeping the knee straight. Hold for 1-2 seconds, release, and repeat 10-15 times on each side.

While these self-help methods can be effective, it’s important to note that plantar fasciitis can be a stubborn condition that may require professional treatment. StretchSPOT’s Stretch Therapists can help relieve tension and tightness in the foot and calf muscles, and alleviate plantar fasciitis pain with our unique method that combines Active Isolated Stretching and myofascial release. Our experienced therapists work with clients to create customized stretch programs that target specific areas of the body and address individual needs and they can advise you on specific self-stretching techniques to keep the Plantar Fasciitis at bay.

woman clutching neck in pain whilst sitting at a desk

Say Goodbye to Neck Pain! 5 Tips for Improving Neck Health

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Neck pain is a common problem that affects millions of people around the world. Whether it’s caused by poor posture, stress, or injury, neck pain can be debilitating and affect your quality of life. Fortunately, there are many things you can do to keep neck pain at bay and improve your overall neck health.

 

1. Improve Your Posture

One of the main causes of neck pain is poor posture. When we spend long periods of time sitting or standing in a hunched position, it can put extra stress on our neck muscles and cause pain and discomfort. To keep neck pain at bay, it’s important to work on improving your posture.

When sitting, make sure your back is straight, your feet are flat on the ground, and your shoulders are relaxed. If you’re using a computer, position the screen so that it’s at eye level to avoid straining your neck. When standing, keep your shoulders back and down and try to distribute your weight evenly across both feet. Check out our blog post on setting up an ergonomic work station.

 

2. Stretch Regularly

Stretching is a great way to relieve tension in your neck muscles and keep them flexible. Try to stretch your neck regularly throughout the day, especially if you spend long periods of time sitting or standing in the same position.

Some simple neck stretches you can try include:

  • Tilt your head to the left, bringing your left ear towards your left shoulder. Hold for 15-30 seconds and then repeat on the right side.
  • Slowly turn your head to the left, looking over your left shoulder. Hold for 15-30 seconds and then repeat on the right side.
  • Tuck your chin towards your chest and hold for 15-30 seconds.
  • Gently roll your head in a circular motion, first clockwise and then counterclockwise.

 

3. Use Good Ergonomics

Whether you’re working at a desk, using a computer, or driving a car, it’s important to use good ergonomics to avoid neck pain. This means making sure that your work environment is set up in a way that supports good posture and reduces the risk of strain and injury.

Some tips for good ergonomics include:

  • Use a chair with good lumbar support to avoid slouching.
  • Make sure your computer screen is at eye level and that you’re sitting at the correct distance from it.
  • Use a hands-free device when talking on the phone to avoid cradling it between your ear and shoulder.
  • Adjust your car seat so that you’re sitting in a comfortable and supportive position.

 

4. Stay Active

Regular exercise is a great way to keep your neck muscles strong and flexible. Try to incorporate some form of exercise into your daily routine, such as yoga, swimming, or walking.

Exercise can also help to reduce stress, which is a common cause of neck pain. When we’re stressed, we tend to hold tension in our neck and shoulders, which can lead to pain and discomfort. By staying active and practicing relaxation techniques such as meditation or deep breathing, you can help to keep stress at bay and prevent neck pain. Check out our blog post on ways to sneak more fitness into your day.

 

5. Get Enough Sleep

Sleep is essential for overall health and well-being, including neck health. When we don’t get enough sleep, our muscles can become stiff and sore, which can lead to neck pain.

To keep your neck healthy, try to get 7-8 hours of sleep each night. Make sure your sleeping environment is comfortable and supportive, and avoid using electronic devices before bed to promote better sleep hygiene.

Check out our blog post on 5 ways to sleep better when you’re in pain.

 

In addition to these tips, the StretchSPOT team can also help with keeping a stiff neck at bay. Our stretching professionals can provide personalized stretching sessions that help keep you limber and mobile so you can move through life like a fish through water!