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Educating
 
Touch
 
Professionals,
 
Students
 
and
 
the
 
Public
 
Plantar
 
Fascitis
 
Self 
 
Care
 
Course
 
By 
 
Doug
 
 Alexander,
 
BSc,
 
RMT 
 
 
 
2
 
Table
 
of 
 
Contents
 
Definition
 
...........................................................................................................................................................................
 
3
 
Normal
 
 Anatomy
 
and
 
Normal
 
Function
 
..................................................................................................................
 
3
 
What 
 
Goes
 
Wrong
 
in
 
Plantar
 
Fascitis
 
.......................................................................................................................
 
3
 
Massage
 
Therapy
 
for
 
Plantar
 
Fascitis
 
......................................................................................................................
 
3
 
Your
 
Self 
 
Care
 
Plan
 
.........................................................................................................................................................
 
3
 
Tracking
 
Symptoms
 
........................................................................................................................................................
 
4
 
Self 
 
Care
 
Tracking
 
Chart 
 
...............................................................................................................................................
 
5
 
Relieve
 
Your
 
Symptoms
 
................................................................................................................................................
 
5
 
Unload
 
Your
 
 Arches
 
......................................................................................................................................................................
 
5
 
Chill
 
Out!
 
...........................................................................................................................................................................................
 
5
 
Stretching
 
the
 
Shin
 
..........................................................................................................................................................
 
6
 
Purpose
 
.............................................................................................................................................................................................
 
6
 
Technique
 
........................................................................................................................................................................................
 
6
 
Calf 
 
Stretching
 
..................................................................................................................................................................
 
7
 
Purpose
 
.............................................................................................................................................................................................
 
7
 
Preparation
 
.....................................................................................................................................................................................
 
7
 
Technique
 
........................................................................................................................................................................................
 
7
 
Precautions
 
.....................................................................................................................................................................................
 
7
 
Foot 
 
Strengthening
 
.........................................................................................................................................................
 
8
 
Purpose
 
.............................................................................................................................................................................................
 
8
 
Technique
 
........................................................................................................................................................................................
 
8
 
Progressing
 
the
 
Exercise
 
............................................................................................................................................................
 
8
 
How
 
You
 
Know
 
the
 
Exercise
 
is
 
Working
 
...............................................................................................................................
 
8
 
Strengthen
 
the
 
 Arches
 
...................................................................................................................................................
 
9
 
Purpose
 
.............................................................................................................................................................................................
 
9
 
Preparation
 
.....................................................................................................................................................................................
 
9
 
Progressing
 
the
 
Exercise
 
............................................................................................................................................................
 
9
 
Disclaimer
 
This
 
course
 
is
 
not 
 
meant 
 
to
 
replace
 
medical
 
evaluation,
 
advice
 
and/or
 
intervention.
 
If 
 
you
 
have
 
any
 
negative
 
reactions
 
to
 
these
 
self 
 
care
 
suggestions
 
or
 
any
 
type
 
of 
 
self 
 
care,
 
you
 
should
 
immediately
 
seek 
 
the
 
assistance
 
of 
 
a
 
health
 
care
 
professional.
 
TouchU,
 
the
 
author
 
and
 
any
 
other
 
providers
 
of 
 
this
 
information
 
are
 
not 
 
responsible
 
for
 
any
 
negative
 
outcomes
 
from
 
following
 
these
 
suggestions.
 
Only
 
you
 
are
 
responsible
 
for
 
your
 
health
 
and
 
the
 
decisions
 
and
 
actions
 
you
 
take!
 
 
 
3
 
Definition
 
Plantar fascitis is a condition in which theconnective tissue supporting the arch of the foot becomes overloaded and inflamed. This isusually a result of excess load on the foot from acombination of tight calf muscles, poor foot wear, prolonged standing, weight gain and/orpregnancy.Once the plantar fascia becomes irritated in thisway it often remains painful for months or evenyears! For most people this pain is not necessary.Once you understand the anatomy and functionof the plantar fascia and foot muscles you cantake actions to help yourself.Read on to find out how to heal your… heel pain!
Normal
 
 Anatomy
 
and
 
Normal
 
Function
 
When we are standing the foot supports all theweight of our body. Consequently it needs to bestrong and stable. The foot also supports ourweight when we are walking and running on flat or even uneven surfaces. The foot thereforeneeds to be flexible and elastic.The foot accomplishes these competing functionsby a beam and truss system in which the bonesof the foot form an arch system from heel to toesand from side to side. The arches are tiedtogether on their under‐surface by connectivetissue and muscles.The plantar fascia is a tough fibrous connectivetissue that attaches the calcaneus (heel bone) tothe bases of the phalanges (toes). The plantarfascia, teams up with the muscles in the foot andthe lower leg (shin and calf) to create a resilient and flexible quality to the arches.
What 
 
Goes
 
Wrong
 
in
 
Plantar
 
Fascitis
 
When we stand for short periods of time themuscles and the connective tissues work together to support the arches. However, if westand for long periods of time, or if we gain toomuch weight, the muscles become fatigued andthe connective tissue on the under‐surface of thefoot has to work on its own to keep the archestied together.If the situation continues long enough, for someof us only a few weeks, for others of us manymonths or years, the plantar fascia become over‐stretched and weakened.This tearing and breakdown of the plantar fasciacreates pain in the foot, often at the attachment point of the plantar fascia on the calcaneus, andsometimes along the length of the plantar fascia.
Massage
 
Therapy
 
for
 
Plantar
 
Fascitis
 
Some of the pain in plantar fasciitis is comingfrom the breakdown of the plantar fascia andsome of the pain originates from the musclestrain and trigger points in the muscles of thefoot and in the lower leg that normally support the arch, but have become injured.Massage therapy is very effective at releasingtension and trigger points in muscles. Thoroughmassage of the lower leg (shin and calf) as wellas the foot helps to restore health to the musclesthat have become overloaded.Massage and hydrotherapy can also reduce theinflammation and swelling in the plantar fascia.These measures are very helpful, but need to befollowed up with self care that addresses theunderlying issues.
Your
 
Self 
 
Care
 
Plan
 
If you wish to have a lasting solution to yourplantar fasciitis you will have to address severalfactors.
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