Plantar Fasciitis Rehabilitation Training Program.
The separation and division of labor between the forelimbs and hindlimbs of our distant ancestors, and the beginning of upright walking, was the greatest first step in human evolution. At the same time, it also laid down the fate that humans would eventually become the spirit of all things.
The idioms “A journey of a thousand miles begins with a single step” and “Knowing one’s feet is always happy” can also be seen in the side of the importance of the foot in human history.
The foot is the base of the human body, just like the foundation of a house, if the foundation is not stable will cause poor structure of the house. The plantar fascia is a fan-shaped fascial tissue located between the metatarsal bone and the heel bone. The main function is to maintain the height of the arch of the foot and to maintain a correct gait. Normally, when walking or running, this tissue bears the tension of the weight that separates the metatarsal from the heel bone, and gives the torque, elasticity and absorption of the reaction force with the ground required for various activities.
Plantar fasciitis is a chronic sports injury, and patients with plantar fasciitis often have a combination of biomechanical abnormalities of the foot (flat feet, clubfoot, high arches, malleolus, etc.). From the viewpoint of human biomechanics, excessive pronation of the subtalar joint of the foot can cause low and flattened arches, which in turn can pull on the plantar fascia and cause inflammation of the fascia.
This disease refers to pain in the heel due to a variety of causes, which develops gradually. The pain is more pronounced in the morning after waking up or when starting to walk after sitting for a long time, but the pain can gradually decrease during walking, while the pain increases with prolonged walking.
The pathogenesis is roughly divided into the following cases.
1, chronic strain or inflammation: the metatarsal fascia is repeatedly strained at the attachment of the medial heel ridge, and the fascia becomes strained or chronically inflamed.
2, nerve entrapment: the nerve that governs the flexor pollicis brevis muscle is entrapped and causes pain.
3.Synovitis: subchondral synovitis of the heel bone causes swelling and pain.
4, degenerative lesions: such as plantar fat pad atrophy, weight-bearing cushioning force is weakened; as for heel spurs, about 50% of patients with plantar fasciitis have heel spurs but there is no direct relationship with pain.
Solutions.
I. Exercise therapy.
1, plantar fascia massage exercise: use your thumbs to press up and down the plantar fascia at the front and back of the foot, the degree of pressure to feel the bottom of the foot slightly sore. This massage can relieve the fascia tightness.
Take a tennis ball placed on the bottom of the foot, the surface of the foot parallel to the ground, slowly weighted with the forefoot squeeze the tennis ball, rolling backward to the heel. Reciprocal movement, gradual and slow strength. Massage for several minutes to the bottom of the foot is hot, slightly painful, this action can relax the plantar fascia, increase local blood circulation.
2, plantar fascia self-pulling movement: foot relaxation, one hand fixed heel, the other hand holding the toe, force the toe upward wrench to the fascia feel the pulling sensation, for a few seconds. This action can relieve the tightness of the fascia and increase the elasticity of the fascia.
Or sitting position, knees straight, and then take a towel placed on the front of the foot, hold both hands on both sides of the towel, pull hard inward until the fascia feels pulled, as each pulling after a few seconds.
3, Achilles tendon pulling exercise: legs apart like a lunge, hands on the wall, the right forefoot up, the left leg straight, the right calf belly pulling feeling so far, maintain a few seconds and then relax. (Standing inclined board can also achieve the effect of Achilles tendon pulling)
Strengthen the fascial tissue elasticity and overall muscle strength exercises.
1, toe grasp towel: foot fixed only with toe force backward grasp the towel, moderate strength exercise after the foot slightly sore and hot is appropriate. This method to strengthen the plantar muscle strength, and thus achieve the effect of pain relief.
The muscles of the front group of the legs; two legs open step and shoulder width, reliable on the wall, the body is straight eyes ahead. Vertical squat, pay attention to the knee vertical foot, but the toes, the center of gravity placed in the middle of the foot. Squatting to wait for the front side of the thigh soreness is appropriate.
2, the strength of the rear group of the legs also need to be strengthened to achieve the overall exercise effect: ankle sandbags, the left leg standing straight right leg flexion, several times the back of the thigh slightly sore is appropriate, left and right exchange exercises.
3, heel lift exercise: legs together while standing on tiptoe, maintain a few seconds and then fall; can also take a single-leg exercise to enhance the strength of the calf triceps.
4, the strength of the buttocks: hands and legs propped up on the bed waist and bed parallel. The right ankle tied sandbags, flex the leg foot parallel to the bed, hip force vertical right foot to the ceiling, maintain a few seconds and repeat the action to slightly sore, the left leg so practice to achieve balance.
II. Physical factor therapy.
Shock wave: acting on the painful point, locally causing micro-injury and relieving the painful tissue re-repair.
Infrared local irradiation: better effect if anti-inflammatory and pain-relieving ointment such as fotarine is applied locally before irradiation.
ice compresses: more effective during acute pain episodes.
Hot compress: patients can let the painful area soak in hot water or local hot compress, which can relieve the pain.
So how to prevent the occurrence of plantar fasciitis?
1, suitable for their own sports equipment: improper footwear can trigger abnormalities in the internal structure of the foot, sports such as muscle patch bandages can reduce the pressure on the foot and limit excessive activity.
2, control weight: weight is a big factor, the weight of the whole body to bear through the foot; if you can control the weight of the words, the relative burden on the foot will become less.
3.Enhance the strength of the ligaments around the foot to enhance joint stability and avoid over-loosening of the foot joints.
4, to avoid overload operations: long periods of standing and sitting caused by excessive tightness of the calf gastrocnemius; avoid long runs on hard ground or pedaling and other actions, learn to intermittent exercise.