Can you feel your feet?
This may seem like a strange question but it is one we ask our patients every day at framework clinics. If we have a good sense of where our feet are when we are walking, standing, running and even sitting our brain can ask the muscles throughout the rest of our body to work effectively. Think of your feet as the key stone, if they don't have their correct place how can the rest of the structure be stable and strong.
How to check if you can feel your feet
Sit on a comfortable chair, socks and shoes off with both feet comfortably on the floor. Close your eyes and for each foot think about what you can feel. Can you feel your big toe, toes, the pads of your feet, your heel, the instep and the outside border of your foot. Can you feel each part clearly? Does the right and left foot feel the same? Is your big toe slightly raised and not touching the floor?
How can I feel my feet more?
All our clinicians at Framework are able to assess and show you how to correct the perception of your feet. For most patients we will incorporate the exercises into you rehabilitation regime. You can attempt to waken up your feet yourself. Sitting again in bare feet concentrate on one foot at a time. Press gently into the floor with each part of your foot e.g. The big toe, heel, instep etc. make sure you keep all other areas of your foot in contact with the floor. Take your time and repeat a few times with each part. Repeat with the other foot. Have a walk around and see how you feel. The change may be subtle but it can make a big difference to how efficiently the rest of your muscles work.
Give us a call at Framework if you would like more information, our clinicians will be happy to help.
Bridge of Allan: 01786 831100
Tillicoultry: 01259 750960
Livingston: 01506 202526
The listening foot has been developed by Joanne Elphinston. Stability sport and performance movement, great technique without injury.
Tuesday, August 20, 2013
Monday, August 5, 2013
What is Plantar Fasciitis?
What is the plantar fascia?
The plantar fascia is thick connective tissuefound along the sole of your foot. It attaches from the heel of the foot through to the toes supporting the arch of the foot.
What is plantar fasciitis?
Plantar fasciitis commonly presents as pain along the sole of the foot or the heel. It can occur gradually over time with no specific trauma. The pain can be due to inflammation or degeneration of the plantar fascia. The fascia over time can become tight and thickened causing pain when weight bearing.
Common symptoms
Pain is generally worse first thing in the morning when putting your foot down on the floor for the first time.
Pain can be worse when walking for long periods of time. Pain can be worse when walking in flat shoes.
Pain can be felt in the heel or sole if the foot or both.
It is more commonly felt in one foot but in 30% of cases can be felt in both.
Risk Factors of Plantar Fasciitis
There can be many reasons behind your diagnosis. These are the 3 most common:
If you are overweight (according to the BMI scale).
If your profession involves being on your feet for long periods of time.
Reduced ankle mobility (this could be due to wear and tear in the ankle, previous injury or previous
surgery)
How to treat Plantar Fasciitis?
Get a proper diagnosis
By attending your Physiotherapist or Osteopath you can make sure you have been correctly diagnosed. Foot pain can be due to reasons other than Plantar fasciitis it is essential you get the diagnosis correct to ensure you are treated the best way.
Weight loss
Losing weight can help to reduce the strain on the Plantar fascia.
Stretches
Basic calf stretches and a stretch for the sole if your foot an help reduce tension and pressure on the plantar fascia. See your physiotherapist or osteopath to ensure you are doing these correctly.
Ice
Fill a cylindrical bottle with water and put in the freezer. The frozen bottle can be used to roll on the sole of your foot for relief.
Insoles
A gel pad can sometimes give you comfort while walking.
Some people require an insole with a medial arch support to reduce strain on the plantar fascia.
Wearing supportive comfortable footwear or footwear with a small heel may allow you to walk further.
Physiotherapy/osteopathy
Soft tissue massage can help improve the flexibility of the calf muscles and plantar fascia.
Manual mobilisation of the ankle joint can reduce strain in the plantar fascia.
Some patient's require acupuncture treatment along side other treatment methods to assist with pain relief.
Steroid injections
Occasionally a cortico-steroid injection in to the plantar fascia is required. Information regarding this can be found from your GP, sports medicine doctor or orthopaedic specialist.
If you think you have Plantar fasciitis and require an assessment and treatment give us a call at Framework clinics and make an appointment with one of our Physiotherapists or Osteopaths.
The plantar fascia is thick connective tissuefound along the sole of your foot. It attaches from the heel of the foot through to the toes supporting the arch of the foot.
What is plantar fasciitis?
Plantar fasciitis commonly presents as pain along the sole of the foot or the heel. It can occur gradually over time with no specific trauma. The pain can be due to inflammation or degeneration of the plantar fascia. The fascia over time can become tight and thickened causing pain when weight bearing.
Common symptoms
Pain is generally worse first thing in the morning when putting your foot down on the floor for the first time.
Pain can be worse when walking for long periods of time. Pain can be worse when walking in flat shoes.
Pain can be felt in the heel or sole if the foot or both.
It is more commonly felt in one foot but in 30% of cases can be felt in both.
Risk Factors of Plantar Fasciitis
There can be many reasons behind your diagnosis. These are the 3 most common:
If you are overweight (according to the BMI scale).
If your profession involves being on your feet for long periods of time.
Reduced ankle mobility (this could be due to wear and tear in the ankle, previous injury or previous
surgery)
How to treat Plantar Fasciitis?
Get a proper diagnosis
By attending your Physiotherapist or Osteopath you can make sure you have been correctly diagnosed. Foot pain can be due to reasons other than Plantar fasciitis it is essential you get the diagnosis correct to ensure you are treated the best way.
Weight loss
Losing weight can help to reduce the strain on the Plantar fascia.
Stretches
Basic calf stretches and a stretch for the sole if your foot an help reduce tension and pressure on the plantar fascia. See your physiotherapist or osteopath to ensure you are doing these correctly.
Ice
Fill a cylindrical bottle with water and put in the freezer. The frozen bottle can be used to roll on the sole of your foot for relief.
Insoles
A gel pad can sometimes give you comfort while walking.
Some people require an insole with a medial arch support to reduce strain on the plantar fascia.
Wearing supportive comfortable footwear or footwear with a small heel may allow you to walk further.
Physiotherapy/osteopathy
Soft tissue massage can help improve the flexibility of the calf muscles and plantar fascia.
Manual mobilisation of the ankle joint can reduce strain in the plantar fascia.
Some patient's require acupuncture treatment along side other treatment methods to assist with pain relief.
Steroid injections
Occasionally a cortico-steroid injection in to the plantar fascia is required. Information regarding this can be found from your GP, sports medicine doctor or orthopaedic specialist.
If you think you have Plantar fasciitis and require an assessment and treatment give us a call at Framework clinics and make an appointment with one of our Physiotherapists or Osteopaths.
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