Release date: 2016-10-13
What is plantar fasciitis?
Plantar fasciitis is a chronic injury caused by exercise. The most common causes are: running, long-term shopping, long-term hiking, long-term hiking, it is easy to cause chronic damage to the soles of the feet, resulting in the soles of the feet. Fasciitis. Especially in the long walk, wearing a pair of very hard shoes.
Plantar fasciitis is mostly a single-legged disease. In addition to heel pain, another 10% of patients feel pain in the arch or forefoot.
The most painful part of patients with plantar fasciitis is when they get up every morning: the moment the foot just touches the ground and is ready to stand up, the pain is very intense.
Plantar fascia "inflammation" is not inflammatory
Scientists have performed a biopsy of the fascial tissue of patients with chronic plantar fasciitis and found that plantar fasciitis is not an inflammation. -- "No inflammation found." According to Dr. Philbin , there is no sign of inflammation in any cell tissue. Dr. Karim Khan , a professor of sports medicine at the University of British Columbia , also said that "plantar fasciitis does not involve any inflamed cells."
On the contrary, plantar fasciitis is more like a weakening of degenerating tissue.
Under normal circumstances, the process of exercise essentially tears tiny tissues, and the body automatically repairs the torn tissue and strengthens it, making our body stronger.
But for some reason, the degree of tearing of the tissue is greater than the ability of the body to repair, when the tiny tissue tear can not be restored, when this situation accumulates to a certain extent, the tissue begins to slowly stop growing, or even shrink, resulting in pain. .
In addition, there are also articles in foreign countries that discuss the initial stage (one to two weeks) of fasciitis, which is an inflamed phenomenon, and the process of transformation from inflammation to degeneration in a longer period of time. This argument also makes sense, because the section study of fasciitis is based on chronic fasciitis patients, and it is quite possible to have inflammation in the early stage. However, when the general runners wait until they begin to pay attention to fasciitis, they generally pass the previous stage and begin the process of tissue degradation and weakening.
Why do you have fasciitis?
Almost consistently all articles attribute fasciitis to the collapse of the arch caused by large/ unusual foot rotation / excessive motion.
Nowadays, with more and more articles, the deep reason behind the collapse of the arch is attributed to the current sports shoes.
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Shoe front
Nowadays, the front and toes of the general sports shoes are slightly forwarded, which makes the toes in the shoes always in the upturned state, so that the fascia is unconsciously tightened. The fascia, which has been in a state of tension, is subjected to additional pulls while running, and the results are conceivable and can easily cause damage.
What about fasciitis ?
Traditional fasciitis treatments have proven to be not necessarily useful.
Since fasciitis is not inflamed, it is certainly not applicable based on inflamed treatments, such as anti-inflammatory drugs, ice, steroid injections, etc.
Wearing sneakers usually plays the opposite role. The anterior tilt of the shoe keeps the fascia stretched and delays recovery. Additional support protection limits the exercise of other muscles on the foot.
There is no evidence that the effectiveness of night splints is actually limited by the activity of the feet, which is not conducive to tissue regeneration.
Shockwave therapy has proven to be effective in traditional methods. The shock wave is a process in which the broken tissue forces it to regenerate, thereby counteracting the degradation of the fascia. Since the shock wave is effective, it is definitely not right to stay still. The recovery of fasciitis should focus on regeneration, not on motion.
Effective self-recovery method
For the fascia, it should be given appropriate pressure to promote its regeneration process. Being stationary is not a good recovery method. Since the fascia needs to be strengthened and regenerated, all methods in this direction are effective, including promoting blood circulation in the foot, increasing the flexibility and strength of the foot, and appropriately transferring excess fascial pressure.
Specifically, the following steps are correct for fasciitis recovery,
1. When the daily walking, the center of gravity moves forward from the heel: increase the heel circulation and reduce the heel pressure;
2. Increase barefoot activity (not barefoot running): red enough to exercise the muscles and flexibility of the foot on various grounds;
3. Increase the flexibility of the ankle: push the wall to exercise the ankle (traditional action);
4. Change shoes: Never wear sneakers at all times. The less support, the better, the lower the sole, the better, the flatter the toe.
5. Strengthen the fascia tissue and leg muscles: Increase the barefoot activity part to achieve this effect, in addition to the following exercises (traditional actions):
a. contraction foot (蜷 toe arch): 5 seconds, 10 times a group, do 2 to 3 groups;
b. Toe grab towel: 50 times a group, do 2 to 3 groups
c. 掂 tiptoe, then slowly fall
d. Toe walking: 10 to 15 steps at a time, do 2 to 3 groups;
e. Kneeling practice
6. Stretching (traditional action)
a. stretching the hamstrings, ankles
b. Stretching the fascia: rubbing the toes up
7. Massage: step on the ball or pedicure to increase local blood circulation
8. Soaking hot water feet: increasing blood circulation
When fasciitis is just beginning, it is best to rest for two weeks. When it lasts for a few months, it is best to actively perform the above exercises to achieve the best recovery.
Since the fascia needs proper pressure to regenerate, some people say that his "fasciitis is good" is possible, but can the fasciitis be able to run before he recovers? According to my search, there are also articles in foreign countries that mention jogging to cure fasciitis, but there is no article with quality that really recommends that fasciitis should go to run before healing. The key is that each individual has different resilience. For most people, running during fasciitis may cause excessive pressure on the fascia, but it will delay the recovery.
Source: Sohu
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