Month: July 2018

Managing Plantar Fasciitis

Plantar fasciitis is the most common cause of heel pain, particularly in individuals 40-60 years of age. It is typically worst when taking the first few steps in the morning, after sitting for long periods of time, or after prolonged walking.

Try decreasing these symptoms at home by following these steps:

Rest: try to modify or limit the activities that are causing your heel pain such as prolonged walking or athletic activities.

Ice: Rolling your foot over a cold or frozen water bottle for about 15 minutes at a time can help decrease pain. Perform this 3-4 times a day.

Self Massage
Exercise: Plantar fasciitis is commonly associated with tight calf muscles. There are two muscles in your calf, the gastrocnemius and the soleus, that can contribute to heel pain. Try performing these stretches and strengthening exercises at home to help decrease pain.

 

If symptoms do not improve at home, be sure to contact your physician or physical therapist. Always check with your physician prior to beginning a new exercise routine to ensure it is safe for you.

 

Written by:

Dr. Holly Hibbard
Staff Physical Therapist at HPT

 

 

4 Simple Exercises to Prevent and Treat Low Back Pain

1. Bridges
Lie on your back with you knees bent. While maintaining a neutral spine, lift your hips off of the ground and squeeze your glutes. This exercise well help you to build core and glute strength for increased lumbar stability.

2. Clams
Lie on your side with your knees bent and feet together. Slowly raise your knee up without letting your hips roll forward or backwards. This exercise will help to build strength in your gluteus medius, which is important for stabilizing the hip and allowing you to have better control of the trunk and low back. Progress the exercise by placing a resistance band around the knees.

3. Lower Trunk Rotation
Lie on your back with your knees bent so that your feet are flat. Rotate your legs to the side while keeping your shoulders flat against the ground until a stretch is felt in your lower back. Hold for 10-20 seconds. Repeat to the opposite side. This is a good exercise to improve lower back flexibility.

4. Cat/Camel
While on your hands and knees, alternate between arching your back up and down. Hold for about 10 seconds each time. Just like the lower trunk rotation, this is another exercise that can help to improve low back mobility and decrease stiffness.

**These exercises may not be suitable for you if they worsen your symptoms or are too difficult for you to perform. It is recommended to seek out the expertise of a physical therapist if you are suffering from low back pain to provide you with exercises that are appropriate for your specific condition.  Please contact Harbor Physical Therapy for further assistance**

Written by: Dr. David Reymann