Horizon PT - January 2020

A STEP IN THE RIGHT DIRECTION

It’s a brand-new day. You get out of bed to wake the kids up for school or start getting ready for work, but the moment your foot hits the ground, you’re overcome with stabbing pain. Pulling your foot up fast, you check your heel for the thumbtack you must have stepped on, but there’s nothing there. You try to stand again, and over time, the pain fades. But the next morning, when you get out of bed, your heel suddenly hurts again! What’s going on? If you’ve ever experienced foot pain for no apparent reason, you’re probably suffering fromplantar fasciitis. This is when the band of tissue in the bottom of your foot becomes inflamed. Plantar fasciitis is associated with stabbing pain near your heel. This pain usually occurs when you stand after a long period of rest, like when you first get up in the morning. However, the pain can also get worse after exercising. HOWDID I GET PLANTAR FASCIITIS? Contrary to popular belief, plantar fasciitis isn’t caused by heel spurs. It’s the result of a repetitive strain injury. Obesity can be a contributing factor to plantar fasciitis. However, people who spend a lot of time on their feet often suffer from plantar fasciitis, including: • Teachers • Runners • Factory workers • Retail employees • Security officers • Restaurant servers 3 Ways to Treat Your Heel Pain

IS THERE A CURE FOR PLANTAR FASCIITIS? Switching to a career where you don’t have to stay on your feet isn’t an option for most people. Fortunately, simple solutions exist for those suffering from plantar fasciitis. 1. Invest in better shoes. Choose shoes with a low heel, arch support, and shock absorbency. Look into buying insoles for shoes that lack arch support. Avoid high heels if possible. If you’re a runner, be sure to get new shoes every 500 miles. 2. Use ice. Put a cloth-covered ice pack over your heel for 15 minutes, three times a day, or after physical activity. You can also try an ice massage. Freeze water in a paper cup, then roll the cup over your area of pain for five minutes. 3. Exercise appropriately. Learn stretches to strengthen your feet, Achilles tendon, and lower leg muscles. This can help reduce pain and prevent plantar fasciitis from returning. Don’t know what stretches to try? Ask your physical therapist at Horizon PT! We can evaluate your situation and come up with an effective treatment that’s right for you. Don’t let plantar fasciitis slow you down! Look for ways to banish your pain and get back on your feet today.

Have a Laugh

Hoppin’ John

Inspired by Epicurious

A traditional New Year’s favorite in the South, Hoppin’ John includes black-eyes peas that are said to represent coins, a sign of prosperity for the coming year. It’s usually served alongside collard greens, which represent cash.

Ingredients

• • •

1 smoked ham hock 1 medium onion, diced 1 cup long-grain white rice

• • •

1 cup dried black-eyed peas

5–6 cups water

1 dried hot pepper, optional (arbol and Calabrian are great options)

Directions

4. Add rice, cover, drop heat to low, and simmer for 20 minutes, undisturbed. 5. Remove from heat and let steam for an additional 10 minutes, still covered. 6. Remove lid, fluff with a fork, and serve.

1. Wash and sort peas. 2. In a saucepan, cover peas with water, discarding any that float. 3. Add pepper, ham hock, and onion. Gently boil and cook uncovered, stirring occasionally, until peas are just tender, about 90 minutes. At this point, you should have about 2 cups of liquid remaining.

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