Nancy Stoneberg | Oh my aching feet!
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Oh my aching feet!

Oh my aching feet!

It’s a beautiful bright sunny morning! Lots to do and I can’t wait to get going!  I throw back the blankets, jump out of bed only to be shut down with terrible foot pain that just about drops me to my knees!

I am talking about plantar fasciitis. It is most painful in the morning, when your feet first hit the floor. Typically, the pain eases and sometimes completely subsides after you’ve had a chance to move your feet around and stretch them out.

Plantar fasciitis is defined as: Inflammation of the bottom of the foot.
Breaking it down more specifically, we have:
Plantar: refers to the bottom of the foot.
Fasci: the loose covering around muscle and tendons throughout the body.

Itis: Inflammation.

Today, on Twin Cities Live, I will be doing a segment about this all too common problem with the feet.

Five common causes of plantar fasciitis:
1-running

2-walking
3-standing too long on hard surfaces
4-inflexible calf and Achilles’ tendon

5-excessive weight

Five ways to help avoid this injury:
1-learn to relax while walking or running. The tension that is held in the legs and glutes pull on the plantar tendon when you move. Relax!
2-be careful how your foot contacts the ground while walking or running. Try to avoid hitting the far back side of the heel. You want to land in the middle of your foot, this will help the plantar tendon relax.

3-the bow (fasci) is the shock absorber for walking and running. If your calf or achilles are too tight or tense it will weaken the fasci, therefore it cannot do the job for impact control.
4-avoid hills and uneven terrains.

5-keep your feet strong! Heel to toe raises and towel toe extensions are great options.

The video will take you through the following treatments. Even if you do not have plantar fasciitis, the stretches can help you to avoid issues in the future!

Five treatments:
1-foam roller or pop can roll 1-2 minutes

2-big toe stretch 30 second hold x3
3-towel foot stretch 30 seconds x3
4-ice cold heel soak 5-10 minutes 2x daily
5-standing wall stretch

Plantar fasciitis is a common injury. Be educated and informed so that you know how to avoid this problem.

Remember always
Tall, proud posture.

-Nancy

Nancy Stoneberg
itfigrob@live.com

With 27 years in the fitness industry, first as a Champion National Natural Bodybuilder and then making the perfect transition into personal training, Nancy is a Certified Personal Trainer and owner of Strength Beyond the Gym, LLC.

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