Posted on January 28, 2015
Although we have likely heard the name “Plantar Fasciitis” referenced in a negative context, many of us hopefully will never experience the unease and pain it inflicts. This condition occurs when the plantar fascia tissue becomes inflamed, leading to a stabbing pain in the heel that can hang around for quite some time. This tissue is comprised of collagen and provides support to the arch in our foot, stretching along the bottom portion of it from heel to toe.
Plantar fasciitis typically affects one foot at a time, and the discomfort it causes is often more pronounced when first getting up in the morning. Due to this being the case, sufferers of Plantar Fasciitis experience an unpleasant first few moments out of bed. Individuals who are overweight/obese as well as those who consistently engage in activities that put a lot of mileage on the feet are at an elevated risk of experiencing this condition.
Each year, approximately 2 million Americans are forced to deal with this affliction of the foot’s rear portion, with men ages 40 to 70 the most likely demographic to fall victim. There are some preemptive measures which can lower the odds of plantar fasciitis occurring, and trying these out will reap long run rewards. Furthermore, we will look at how the Total Trainer home gym can be useful toward helping alleviate the effects of Plantar Fasciitis and stretching out the Plantar Fascia.
Replacing shoes past their prime is a good first strike against a bout with this heel pain; this is particularly relevant for runners, as an active lifestyle combined with worn, fraying shoes is a recipe for plantar fasciitis pain.
A second preemption to stop this condition before it starts is to begin slowly when incorporating hills into your running or jogging routine. Taking on too much steepness too quickly can lead to the inflammation of the collagen that constitutes the plantar fascia.
The third preventative measure we can take is able to be completed on the Total Trainer. Tight calf muscles can contribute to this condition’s onset, so providing work that ensures they stay loose and flexible will lower the odds of plantar fasciitis occurring. One way to ensure calf muscles receive a worthwhile workout is by utilizing the Toe Bar attachment for the Total Trainer. While lying on the glide board, rest your foot on the Toe Bar with the heel hanging off. Push through the balls of your foot to elevate the heel, a process known as a calf raise which develops and work the calves.
After the fact, there are a number of options available for pain reduction; massages and the application of ice are two routes commonly taken to soothe the heel pain. Surgery is on the table for severe cases that appear impossible to shake.
Careful and conscientious implementation of a stretching routine can provide a cost-effective way to soften Plantar Fasciitis’ impact and improve the condition, letting you reduce the pain before pricier options (such as surgery) need to be sought out.
The Extra Large Squat Board attachment for the Total Trainer can be utilized to stretch a foot racked with this pain: while on the glide board, wedge a tennis ball between your foot and the squat board. Roll it around with the bottom of the foot to stretch out the foot and provide a respite for aching tissue.
You may also attempt a variation of the calf raise on the Total Trainer to relieve the plantar fasciitis pangs. To do so, rest the front portion of your feet on the Toe Bar as you would before doing a set of calf raises. Lift your heel downward toward the floor instead of up past the toes; the glide board will support your body while heels roll down and back up. Stretches done slowly and with minimal impact courtesy of the Total Trainer give much needed relief to feet battling Plantar Fasciitis.
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