There’s a thick connective tissue that runs the whole length of the base of the human foot. It begins by the 5 toes and extends to the bottom of the heel. This tissue work like a shock absorber that provides support to the arch at the foot and is known as the plantar fascia.
During running, runners land on the heels of their feet and raise themselves on the feet before shifting the weight on the other toes. This increases pressure on the plantar fascia, and when the pressure becomes too much, the plantar fascia is very likely to tear. Even if there is not any tearing the strain can be sensed and is an indicator of plantar fasciitis, also called plantar heel syndrome (PHPS).
Aerobics professionals, mountain climbers, and hikers may become affected by plantar fasciitis because of constant pressure on the plantar fascia during exertions.
Causes of Plantar Fasciitis
Plantar fasciitis may also be due to using the wrong footwear, such as ballet flats and flip-flops or even walking barefoot. A sudden rise in the running distance, exercising, or standing or walking on hard surfaces can also lead to plantar fasciitis. People that are overweight are at higher risk of contracting this condition. Plantar fasciitis is the most common for people between the ages of 40 and 60.
Simple Methods of Relieving Plantar Fasciitis
A terrific strategy for avoiding this problem is by stretching the lower legs, ankles, calves, and feet frequently. But once plantar fasciitis makes its presence, among the best methods to begin treatment is to prevent the action that’s creating the pain– be it running, cycling, jogging, dancing, aerobics or climbing. The longer the pain is neglected, the longer it will take to cure. Safe exercise opportunities for those healing from plantar fasciitis may include rowing, swimming, battle ropes, hand cycling, weight lifting for the upper body, or Pilates.
Footwear should be such that it provides more support even though it can be stiffer. A couple of options could be integrating orthotics to provide arch support. The additional arch support can help to decrease the pain and give some relief.
Icing the area for approximately a quarter of an hour daily can also help. For fast pain relief, over-the-counter aspirin or naproxen are valid choices. Massage of the calf and achilles heel may also reduce pain. When the first recovery is made, patients should consider a more aggressive form of therapy. This could consist of taping and deep tissue massage.
How Deep Tissue Massage is Effective
It is a technique that focuses on the deeper muscle cells by putting deep finger pressure on the Achilles heel, fascia, and calf tissues with slow strokes. The muscle fibers may be observed, or pressure can be applied across joints. Deep tissue massage can further break scar tissue, release muscle tension and also contribute to its removal. It concentrates on specific regions, resulting in soreness before and after the massage, yet the results are precise and can be sensed within just a few days.
Deep tissue massage loosens the muscles, loosen scar tissues, and ensure the proper flow of blood and oxygen that was affected by plantar fasciitis. Following the treatment, it’s advisable to drink a whole lot of water to help remove the toxins from the body.
Deep tissue massage isn’t desirable, although if there are some open cuts on the plantar fascia or surrounding areas. It needs to be neglected if an operation has happened and when other conditions such as osteoporosis exist.
People who have a history of blood clots should also not undergo deep massage therapy because these blood clots can be relocated and get to areas where they cause additional significant issues.
Deep tissue massage works because it breaks down the adhesions which are created by muscle cells in the muscles due to overexertion or strain.
Research Supporting the Advantages of Deep Tissue Massage
In the Manual Therapy journal published a post in September 2013, titled features the consequences of massage when coupled with neural mobilization exercise. The single-blind study included 69 patients randomized into the ultrasound group or the massage team.
In the research, “. . . therapists massaged the medial and lateral aspects of the posterior calf from both a medial and lateral approach. The pressure was deep enough to generate a pain response and was performed with thumbs or another body part, such as an elbow.” according to Massage Today. The deep massage team also conducted a neural mobilization exercise and calf stretches. The contributors to the research concluded that the massage group exhibited statistically and clinically significant improvements in function, compared to the ultrasound group.
For realizing the full advantages of deep tissue massage, it is essential to see a seasoned health practitioner who can correctly recognize the foot ailment and administer expert treatment.