Another round of PRP (platelet-rich plasma) treatment on my foot this afternoon. Sad face because they had to dig around in both arms to get those good platelets, happy face because it’s another step toward being injury free. Come on platelets, work your healing magic 💫
We all suffer from foot problems once in our life, especially as we get older. Our feet are our most utilised and complicated part of our body, so keeping them safe and protected is sometimes a challenge. For extra protection and stability in every step, choose Propet.
1 1149 minutes ago
🚨Attention Prescott Area, I have a new shipment of products in. If you would like a demo in person let me know. If you are not local to the Prescott area, you can check out the full line of VoxxLife products on my website. Link in bio. As always, there is a 30 day no risk money back guarantee 🔥 so you LITERALLY have nothing to lose! Contact me today and #letstalk
Hip, hip, hooray for #fixitfriday and a hip flexor stretch, hip opening maneuver. Demonstrated at two different levels, well, because mobility. If it feels too easy at one level, keep increasing the height of the step up to get more of a stretch to open your hip up. And don't forget to do both sides 😉 Enjoy!
✔DO THIS NOW
✔DO THIS OFTEN - you won't regret it 😁
✔TAG a friend that needs to do this because #sharingiscaring ❤
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DO YOUR ARCHES HURT....OR BALL OF FOOT?
The "windlas mechanism" is what the video shows. As you walk or run, your weight rolls forward over the ball of your foot and the big toe extends, which leads to the plantar fascia (connective tissue in arch of foot) tightening and stabilizing the arch. This occurs to prevent arch collapse as you push off your foot, as you propel forward. 🏃
When this mechanism is faulty (overloaded or underloaded), the whole base of your support may faulter, leading to lost power while running or walking. If it fails, load will get "dumped" up your mechanical chain (meaning something will have to compensate). Think about your achilles pain, plantar fasciitis,🔥 heel pain, ankle pain, forefoot pain, shin splints, or knee pain. These are just a few things that potentially could occur if this fails.
If any of these things are occuring while you walk, run, perform hobbies.....this may be your cause of pain! 💥 It may be as simple as your toe extension range of motion being limited.💥 BUT, we need to investigate to make sure! 👀
INSTRUCTORS! STUDIO OWNERS! DANCE PROFESSIONALS!
REGISTRATION NOW OPEN FOR DANCEWELL LEVEL ONE!! Want to communicate better with your dancers about pain and injury and prevention?
Want to be able to break down movement better to improve your dancers' performance?
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Want tips to improve how you give corrections, handle your 3 yo class, or make sure your dancers apply corrections better?
If you answered YES to any of these questions, then this is the best program for you!
Passionate dance instructors, studio owners, and technical directors are always asking about how they can make their dance programs better. They ask about making their conditioning programs better, training teachers on improving dancers' technique, preventing dance injuries, and so much more.
Over the last few years we created the DanceWell Certification Program - three levels of training to empower dance professionals with more knowledge, more skills, and more methods to make their dancers the best they can be in terms of fitness, technique, and performance.Join us for two days of hands on learning in Prescott, AZ. —————————————————
WHEN? Saturday, April 6 - Sunday, April 7
WHERE? Prescott College, 1100 E Sheldon St
Bldg 15, 260 - Dance Studio
Prescott, AZ 86301
Anatomy and Kinesiology for Dance
Principles of Dance Conditioning
Movement Analysis for Dance
Creating an Effective Conditioning Program
Applying Learning Theories to Dance Class
Managing and Preventing Dance Injuries
8:00AM - 5:00PM each day (approx)
60 min lunch on your own
Fee: $335 per attendee
READY TO REGISTER? Link in bio :) #weknowdance#weknowdancers#dance#ballet#pointe#contemporarydance#jazzdance#tapdance#dancemedicine#dancewellness#danceinjury#scoliosis#anklesprain#lowbackpain#plantarfasciitis#danceconditioning#dancestudio#danceinjuryprevention#azdancers#phoenixdance#healthydancers#danceteacher#azdancemed#bboy#bgirl#ballroomdance#physicaltherapy#iworkforpatients
0 344 hours ago
Don't forget about our #VionicShoefie Competition! To win a $250 Vionic voucher take a photo of your favourite Vionic shoes, post them to your Instagram and you're in the draw! Winners are drawn monthly 👠 📷 @juliahengel
The distal end of your quadriceps crank hard on your tibia during every moment of weight bearing to assist the delicate foot and ankle bones and prevent them from collapse. Sometimes can see how much work the quads do by the inflammatory crap they releaee when you cup like this (see the darker cup marks where the work happens). Conditioning and strengthening the quads is a major step towards rehabilitation of foot pain and plantar fasciitis. Irrespective of the treatment details however what this all boils down to is freedom. Freedom to do all the things you need to do in order the survive and freedom to do all the things you enjoy doing as part of a normal active life. #plantarfasciitisrelief#plantarfasciitis#quadriceps#cupping#physiotherapy#backpain#hippain#kneepain#footpain#podiatry#podiatrist
Here's the first post in @gaithappens ankle series. Super excited about this!⠀
"First up in our dorsiflexion series.... range of motion 👣⠀
How much dorsiflexion is necessary to propel ourselves forward??🏃🏼♀️ 10 degrees 🛎🛎🛎according to Dr. Michaud .⠀
What happens if we don't get 10 degrees? 😬 Well, we get that range from somewhere else ➡️ subtalar and midtarsal pronation ➡️ unlocks the tarsals and calcaneocuboid joint ➡️early heel rise and excessive stress on the achilles tendon⠀
OR you get the motion by posteriorly stressing the knee ➡️genu recurvatum⠀
Visual learner? Swipe right to see pictures 📸⠀
All of this increases potential for metarsal stress fracture, impingement exostosis, hallux valgus, plantar fasciitis, and the list goes on.. .⠀
Moral of the story here? The golden number is TEN ⭐⭐⭐⭐⭐⭐⭐⭐⭐⭐⠀
📻 Tune in tomorrow for more info on assessment, treatment options, and taping options for ankle dorsiflexion .⠀
Michaud, T. C. (2012). Human locomotion. .⠀
Post by Dr. Jen Perez @thegaitdoctor 🙋🏼♀️⠀
💻 Virtual consultations available at gaithappens.com 🤘⠀
Common problem…especially in cities like Santa Barbara which has a huge running and triathlon presence and culture.
Neuromusculoskeletal chronic injuries are frequently multifactorial…it’s not just ONE thing that causes them or leads the body down the road of pain and injury. Further, issues like this can be one of several different diagnoses. Thus, having a multifactorial or multidisciplinary approach is key both on the FRONT end (preventative) and back end (reactive) of care.
Great post from Dr. Tom Walters @rehabscience below addressing the primary issues and prevention/therapy strategies.
👣Shin splints can be subdivided by their location (anterior or posterior) and can be caused by a number of conditions. Anterior shin splints are felt more toward the front of the leg near the anterior muscle compartment (ankle dorsiflexors and toe extensors), whereas, posterior shin splints are felt toward the inside of the lower leg near the muscles of the posterior muscle compartment (tibialis posterior, toe flexors, calf complex).
🔎Only one major risk factor has been shown to be associated with the development of shin splints, which is excessive physical stress (magnitude and/or volume). Not all shin splints are so straightforward, but the vast majority can be controlled by managing the stress being applied to the system. This could include manipulating five major variables:
1️⃣Training frequency, volume or intensity
3️⃣Equipment (training surface, shoes)
✅Swipe left to see several exercises that can be used as a part of a comprehensive program designed to ease symptoms associated with shin splints.
🎥 Credit: @rehabscience
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5 836 hours ago
If we stay healthy one day we are all going to be 75 years old. Some of us will be full of life whereas others will be very stiff and slow. Maintaining the strength and coordination in our lower limbs is one great way to work towards being spry when we are old and grey.
This means that regardless of how much it impacts your mission to find a cure for your pain, stability and balance exercises are more than a good use of your time.
I am personally not big on the subject of cure. There is no cure for aging and none of us are going to dodge that one. I have seen so many people who thought they were ‘cured’ show up at my office back in pain over the years. But I do believe in the bodies ability to heal because I have seen lots of that too. #backpain#anklepain#plantarfasciitis#heelpain#footpain#runningmotivation#sportsinjuries
Day 5 on #PodsHealHeels how to ice your fascia using an icy bottle of water! Simple, easy & very effective. You can do this for 20mins 2-3 times a day to relieve your heel pain ❄️🦶
2 146 hours ago
Running drill: exaggerated Fall + Pull Drill to practice Fall from center and Pulling as a reflexive response.
🔹Stand in pose, find a sturdy post, and fall
✅Release, Pull and you should land in pose, ready to fall, pull and keep running! 🔹Skill practice in your warm up integrates into correct technique as your natural run. #runrx
Clinics, gait analysis or 321Run online runrx.fit
Our feet and hands are very similar structures. Similar bones and tissues. If two things are similar shouldn’t they be able to do similar things?
How do the movements of YOUR feet and hands compare? Like most of us your hands are probably more mobile.
But that’s only because we’ve chosen to box up our feet in restrictive shoes and shut off the signals to the brain at a young age about what we expect our feet to do for us.
Our hands are our main tactile experience with the world but our feet are supposed to be as well. They are our constant connection to the ground. Yet we sit for long hours and use rigid, cushioned shoes constantly which tells them you can stay asleep all the time.
If we let our feet be the mobile adaptors they’re supposed to be imagine all the issues we’d resolve. Plantar fasciitis, rolled ankles, loss of balance, slipping and tripping, feeling unstable on one leg...
Follow me all month for Foot February where I post about foot health and foot facts.
0 117 hours ago
Creating ankle stiffness after recovering from a long term plantarfascia issue.
Tag a friend that has heel pain
This gentleman had very debilitating heel pain for almost a year.
He had to give up training and stop almost all exercise. Every morning he was walking up in pain.
Now his pain levels are minimal and is getting ready to return to training.
Its a step by step process.
1. Reduce pain with shockwave
2. Load the tendon
3. Strenghten the tendon
4. Strengthen the entire limb.
Shockwave 4 sessions over 2 months.
Rehab program provided
Regular check ins to make sure rehab is being done correctly.
=successful chronic plantarfascia rehabilitation.
Stretching and night splints due feck all in the long term. .
Unresponsive cases may require an injection but shockwave therapy is first port of call.
0 97 hours ago
| EXERCISING BAREFOOT| Wearing shoes all day weakens the arches of our feet and causes us to have flat feet which in turn can cause foot, knee, hip and low back pain. At AMPD we like to encourage our athletes to workout barefoot! It is a great way to engage the feet, improve balance and realign muscles! This IS NOT FOR EVERYONE though, there is a time and place for everything. PLEASE NOTE: You SHOULD NOT exercise barefoot if you are lifting heavy or plan on dropping a lot of weight. You also shouldn’t workout barefoot if a doctor has specifically told you not to due to injuries like PLANTAR FASCIITIS.
@joerogan knows whats up! @vivobarefoot and @vibramfivefingers 🔥
💥These shoes are very flexible, weigh very little, have minimal to no cushion, wide toe box or fit the toes, no motion control or arch support, no midsole, and feature a zero drop. The intention is to mimic the feel of barefoot walking/running, and the only purpose of these shoes is to provide protection for the feet.
Walking and running with natural footwear can provide direct benefits to the muscles of the feet. Remember, if you don’t move it you lose it. Also, sensory input drives motor output. So throwing your 👣 in heavily cushioned shoes will put a damper on sensory and proprioceptive feedback that our feet desire.
We have been barefoot for most of our existence. The human foot is a masterpiece, and by cramming it into modern footwear, you are negating its natural function!
Deconditioned feet are prone to musculoskeletal issues like plantar fasciitis. How do you strengthen your feet? One of the most simplistic ways to get your feet 💪🏼 is to start by walking around barefoot and in natural footwear. It is important to have a progressive transition. As Joe states, if you go to hard to quick you can get injuries wearing these too.
📚Ridge, Sarah & Bruening, Dustin & Jurgensmeier, Kevin & Olsen, Mark & Griffin, David & Johnson, Aaron & Davis, Irene. (2018). A Comparison of Foot Strengthening versus Minimal Footwear Use on Intrinsic Muscle Size and Strength. Foot & Ankle Orthopaedics. 3.
❗️Trattamento di PIEDE PIATTO SEVERO PRONATO.
Il ragazzo sostituisce il suo PLANTARE TRADIZIONALE, presentandosi allo stesso tempo con: - IV GRADO DI DEFORMITÀ .
- RIGIDITÀ E DOLORE DEL PIEDE con fitte localizzate alle caviglie.
- PERIOSTITE ANTEROLATERALE
- GONALGIA - LOMBAGLIA CRONICA - ROTAZIONE DEGLI ARTI INFERIORI CON ACCORCIAMENTO DI 2CM GAMBA SX. -GRAVE VALGISMO DEL RETROPIEDE 🛑EFFICIENZA DEL SUO PLANTARE PARI A ZERO!!! -Ora io mi chiedo,
da solo contro tutti... A cosa è servito il suo trattamento fino ad ora se si presenta così?? Al nulla ... chiaro. 🔵 CON IL METODO #plantareperfetto , attraverso il sistema brevettato a correzione progressiva-dinamica-neurologica, RISTABILIRÒ
L’equilibrio tra le dissimetrie Artro-muscolari e le problematiche ad esse legate!
Got #plantarfasciitis or know someone who does? Here are some tips to help you feel better today.
5 479 hours ago
#Plantarfasciitis causes pain in the bottom of the heel. It stems from the plantar fascia which is a thick, weblike ligament that connects your heel to the front of your foot. The plantar fascia supports the arch of your foot and helps you walk.
Unfortunately, this painful condition is one of the most common orthopedic complaints. This is often down to that fact that the plantar fascia ligaments experience a lot of wear and tear in your daily life - especially so if you’re more active or on your #feet more than most. Normally, these ligaments act as shock absorbers, supporting the arch of the foot but too much pressure on your feet can damage or tear the ligaments. This is then when the plantar fascia becomes inflamed, and it’s the inflammation that causes heel pain and stiffness.
The most common complaint of people with plantar fasciitis is pain on the bottom of the #heel, but some will experience pain at the bottom mid-foot area. This won’t come on overnight but instead develops gradually over time. It usually affects just one foot, but it can affect both feet. The type of pain people experience does very with some people describing the pain as dull, while others experience a sharp pain. Additionally, some people will feel a burning or ache on the bottom of the foot extending outward from the heel.
The pain is usually at its worst in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a little while. Climbing stairs can also be difficult due to heel stiffness. After prolonged activity, either from exercise or standing for a sustained period of time, the pain can flare up due to increased inflammation. More often than not, the pain isn’t felt during the activity but rather just after stopping. #PodsHealHeels
Push-ups, stairs and my current machine, the zero-runner. I did a little 5 minute jog in the studio today. The foot is definitely feeling better but still not good for running. I’ve been wearing my compression calve sleeves during the day and they seem to be improving the overall foot pain. Still rolling and stretching. I’ve got less then a month until my first big race of 2019. Hopefully, I’ll be healed by then. Happy Friday! #run#workout#inknburn#inknburnalumni#train#gym#goals#pushups#stairworkout#zerorunner#plantarfasciitis
Baxter’s nerve is also known as the inferior calcaneal nerve. This nerve is a branch of lateral plantar, a nerve on the plantar surface of the foot. Baxter’s nerve branch occupies the bottom of the foot on the front edge of the heel bone or calcaneus. This nerve can be inflamed (neuritis) or entrapped in local tissue created pain on the underside of the foot. This pain can be commonly misplaced as plantar fasciitis or fasciosis.
Common entrapment sites for the nerve are between two muscles known as quadratus plantae and abductor hallucis longus. The nerve can also get stuck to the underside of the heel bone itself.
Much of this entrapment can be perpetuated by foot mechanics in particular positioning of the big toe. If you think about bunions the abductor hallucis longus is usually weak and being so will allow the nerve to be compressed along the edge of the arch. Interesting enough bunion presentation is also commonly associated with those that have pain along the bottom of the foot.
Treatment options for this condition can include custom foot orthotics for positional correction, hip dominant exercises to improve single leg stability, and ankle mobility to improve tissue quality in the calf.
In extreme cases where the pain is the driving factor and will not decrease, ultrasound-guided injections with local anesthetic can calm symptoms down.
Like everything, at the end of the day, a thorough clinical suspicion, diagnosis, and multifactorial plan will lead to the best results.
Have you ever heard of Baxter’s nerve when discussing plantar foot pain? Comment below.
Monteaguado et al. (2018) Plantar fasciopathy: A current concepts review. EFORT Open Rev, 3, 8, 485-493. doi: 10.1302/2058-5241.3.170080
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💥PLANTAR FASCIA DISSECTION💥Sound ON🎥
☝️The plantar fascia is a band of connective tissue originating at the calcaneus and inserting on the tendons of the forefoot and proximal phalanges with the purpose of supporting the arch of the foot and acting as a shock absorber for pressure placed on the foot. .
🤓Plantar fasciitis is a degeneration of the plantar fascia as a result of repetitive microtears of the fascia that lead to an inflammatory reaction, and is not a primary inflammatory process that most believe it to be. The cause of plantar fasciitis is unknown but is believed to be multifactorial.
☝️Although for many patients, pain is self-limiting and resolves within a year, the effect of heel pain on activities of daily living prompts patients to seek treatment before the pain resolves. Between 70% and 80% of patients have reduced pain with conservative treatment alone.
Enjoy 😊 the video 🎥
and follow @thestrengthpts 👌
15 7476 days ago
Some education and exercise demonstrations for plantar fasciitis. A lot of people ask me where to buy the off-the-shelf orthotics. I would try either a running store or REI as they typically have good quality ones. I don’t endorse any specific brands. As far as the night splint – one that seems to be a favorite is the night sock. There was a research study that compared two night splints – one with an anterior strap and one with a posterior rigid boot and they found the anterior strap provided better relief. The night sock is pretty cheap I think it is around $20 on Amazon. Cheers and enjoy the training. #evidenceintraining#plantarfasciitis#footpain#rehab#prehab#physicaltherapy#physiotherapy
20 5274 days ago
BIG TOE PAIN
Let's talk great toe.
I've had numerous requests about the great toe, ranging from bunions to hallux rididius. So let's define a few things.
Hallux rigidus is defined as pain due to an arthritic joint, whereas hallux limitus is defined as functional pain due to soft tissue tightness (i.e., gastrocnemius contracture) or a long and elevated first metatarsal. Patients with hallux limitus will typically have an increased hallux dorsiflexion when the foot is examined in plantarflexion, as this relaxes the gastrocnemius and removes the restricting factor. (Lam et al)
Both involve loss of ROM, and conservative care is typically recommended for the initial treatment of both. In most cases, I would advise trying to work on the mobility early before potential issues arise as it's much easier to deal with in the early phases than when it has progressed to potentially needing surgical intervention.
I know these medical terms can sound intimidating, but don't let the words scare you. Try to improve your ROM as best as possible or go see a healthcare professional if you don't feel adequately prepared to do that.
1️⃣ Self Joint mobilization 1st MTP
2️⃣ Active Toe Flex/Ext
3️⃣ DF/Great Toe Extension
4️⃣ End range DF rockbacks
🔑 The great toe is a key piece of walking, don't neglect it.
Save the 🎥 or share it with someone in need of some foot love
💬 Now accepting new patients - in person and remote online consultations. (bit.ly/RehabWithNick) or just click the link in my bio
𝐍𝐢𝐜𝐤 𝐇𝐞𝐥𝐭𝐨𝐧 @Dr.Nick.DPT#𝐇𝐞𝐚𝐥𝐭𝐡𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭
105 32212:05 PM Dec 14, 2018
Using sand to demo the Pull vs kick back in your run. 🔹Goal is to not disturb the sand, minimize time and impact on ground. ❌Kicking back or pushing off causes body to go up and ankle behind hip, loads hamstrings and will increase impact on landing.
✅Pull ankle up under hip, recover running pose, body can fall, foot Pulls Up and you can enjoy your run.
27 122914 hours ago
LOADING THE FOOT
👣 Plantar fasciitis (or fasciopathy) behaves a lot like a tendinopathy, and the rehab is very similar as well.
We need to identify the demand of the activities you want or need to perform and bring up the capacity of the foot tissues to handle it.
That's likely going to require some heavy calf raises at the least and may need some hopping, plyos, and progressive walking and running too and those are the things I would make a staple of most programs. 🏃🏻♂️
This exercise is one that can benefit in a couple of ways.
One, it can serve as a nice accessory for additional load to the foot while also working on global strength.
Two, it can serve as a regression off calf raises for those that can't handle them yet or an alternative to short foot drills. The isometric nature of them tends to be more tolerable for many people, even in more flared up states.
So if you deal with foot pain or just want to work on strengthening up the foot, put some of this into practice and start the building process.💪🏻
Tag a friend with foot pain and share the wealth!