When you take off your shoes and walk barefoot across the floor, you feel a pain like pins and needles in your heel, that would be plantar fasciitis. Some people have mistakenly called it heel spurs, although heel spurs do create pain in your heel, a spur is more of a boney growth and can be removed surgically. What I am talking about today is Plantar fasciitis and most people today wear orthotics and get shots in their feet to solve the problem. These are very costly ways to remedy the problem and unfortunately, they are a short term relief as well.
So how do we fix this problem? With the use of Active Isolated Stretching, you can, in a short period of time, relief yourself of plantar fasciitis. All you need is an 8’ rope or belt and a little time every other day to stretch your calves. Now I know some of you may say, “I stretch at the gym every time I go there.” I am sure that is true, but are you doing the stretches correctly. Let me explain. Most healthcare professionals and trainers like to teach calf stretching in a couple of ways. Either they have lean against a wall or use a step, or board, where you are told to put your toes on the step and step down on your heel. You are usually ask to hold that stretch for 20-30 seconds. Some gyms have inclined steps you can stand on as well. Unfortunately, none of these will work. What is different about Active Isolated Stretching(AIS) than what we have all been taught in the past is you never hold a stretch for longer than 2 seconds and never use a stretchy band. You see, the old way of stretching, which surprisingly is still used by professionals today, actually creates more muscle tightness and doesn’t stretch all the muscles.
To solve your heel pain, plantar fasciitis, lay flat on your back, take the rope and place around the ball of your foot and pull the rope toward your head, bringing your toes up. Do this 10 times. Now turn your foot inward and repeat the same process 10 times. Finally, turn your foot outward and repeat the process again 10 times.
The second step to stopping your pain is to sit up on the floor so you can scoot your back and butt up next to the wall. Lay one leg out in front of you making sure your knee is flat to the floor. Place the rope around the ball of your foot and pull the rope back toward you. You should feel some discomfort behind your knee. Repeat 10times for 2 seconds each. Next turn your foot inward and repeat the process 10 times. Now turn your foot outward and repeat process 10 times. Do this every other day and your heel pain should go away. The best part is only cost you the 8’ piece of rope. For further questions please go to www.musclerepairshop.com and learn how to maintain your body.
Butch Phelps, LMT, AIS Specialist