Flex Physical Therapy February 2018

Why Your Heel Aches Every Morning The Skinny on Plantar Fasciitis

Plantar fasciitis is among the most common of these injuries, affecting upward of 2 million Americans every year and accounting for more than 11 percent of all foot injuries that send patients to a specialist. If you’re suffering from persistent foot pain, it’s important to understand the basics of the syndrome. Armed with this knowledge, you can determine whether the symptoms of plantar fasciitis match your own and figure out the best way to heal your injury. The heel of the foot is a complicated network of muscles and ligaments, all supported by a thick band of tendons called the plantar fascia. This structure holds up the arch of the foot and undergoes tension as the foot bears weight. As you walk, the plantar fascia elongates and tightens repeatedly, acting like a spring that conserves energy and facilitates a proper gait.

However, with repetitive stress or overuse, the plantar fascia may begin to suffer degenerative decay, particularly at the point at which it connects to the heel. This can result in severe pain across the heel, forcing you to avoid putting your full weight on the bottom of the affected foot. Typically, this pain is worse when you first get up in the morning or after you take your first steps following a long sedentary period. Plantar fasciitis is especially common among people 40–60 years of age, but it can affect individuals at any stage of their life, particularly runners, military personnel, teachers, restaurant workers, and other professionals who spend most of their day on their feet. Luckily, the syndrome is often treatable through noninvasive methods like physical therapy. Depending on your particular case, an experienced physical therapist can guide you through a set

of exercises that will reduce your pain, increase your range of motion, and steadily heal your damaged fascia. If you believe you may suffer from plantar fasciitis, it’s vital to seek treatment soon. It most likely will only get worse until it’s addressed.

Sweet and Zesty Detox Salad

5 -Minute Meditation In honor of Valentine’s Day, this month’s meditation focuses on the heart. This heart-opening meditation is best done lying down on a mat or blanket. Comfortably melt into the floor, relaxing every point that touches the floor so that you feel grounded and secure. Place one hand on your belly and one on your heart. Close your eyes and begin to deepen the breath. Feel the rise and fall of the heart and belly on your hands. Choose one of the below affirmations and repeat it to yourself. You can repeat it as much as you need to allow yourself to focus inwardly on the thought. Imagine that you are planting the seeds to grow the affirmation and support your heart. Remain with these thoughts and this breath for as long as you would like.

Ingredients For the Salad: •

For the Dressing: •

1 large carrot, roughly chopped

3 cups chopped kale leaves

¼ cup rice wine vinegar

2 cups chopped broccoli florets

2 tablespoons olive oil

2 cups chopped red cabbage

1 tablespoon finely chopped ginger

1 cup matchstick carrots

1 cup chopped cilantro

1 tablespoon honey

½ cup toasted slivered almonds

1 tablespoon white miso

⅓ cup sliced green onions

½ teaspoon sesame oil

1 diced avocado

Affirmations:

Salt and pepper, to taste

Instructions 1. To make the salad, add all ingredients to a large bowl; toss to combine. 2. To make the dressing, add all ingredients to a blender or food processor. Pulse until smooth. Season to taste with salt and pepper or add extra honey for a sweeter taste. 3. Drizzle dressing over salad and serve immediately.

Love opens me and heals me.

I am love; I am peace; I am light.

I open my heart to all goodness.

I look for the joy in myself and see it in all things.

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Recipe inspired by GimmeSomeOven.com

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