Don’t let Plantar Fasciitis slow you down! While many associate this condition with exercise and athletics, it is very common among all. 1 in 10 people will experience Plantar Fasciitis. As you get older you loose the elasticity in your tissue. Plantar Fasciitis affects a large portion of people age 40-60. Our kits and guide will help you relieve the pain. Our kit includes 1 cold plantar ball, 1 hot and cold pack, and our heavy duty compression wrap. Our Plantar Fasciitis Treatment at Professional Rehab accompanied with our exercises and stretches will help keep you on your feet and moving.
What Is It?
There is a connective tissue that runs from the heel of your foot to the base of your toes. That connective tissue is called Collagen. It is a, not so stretchy, protein that looks like bands running along the sole of your foot. Overusing or misusing Collagen causes tiny tears and creates pain.
There are many different factors that could be contributing to the pain you are experiencing! It tends to be most prevalent in those who over-train, run on uneven or sloped terrain, or don’t sufficiently stretch their calf muscles.
Plantar Fasciitis can also come about for those with incorrect bio metrics, including flat feet, high arches, or excessive pronation. Making sure you have proper footwear catered to you specific condition can help. Sudden increases in training mileage, beginning speed work, wearing worn running shoes, running on hard surfaces like asphalt or concrete can make the problem worse.
Your Kit Includes:
The Cold Plantar Ball is an amazing product. For years, physical therapist and doctors recommended using a golf ball, rolling pin, or frozen water bottle to roll out the Plantar Fasciitis. These products are obviously not designed to relieve pain and help with recovery for this specific injury. Our product combines effectiveness and convenience into one! No more messes from melting ice. Place the metal ball in the freezer for 2 hour and experience many hours of relief.
Hot and Cold Pack
Inflammation can stop the flow of blood and slow the process of healing. Professional Rehab’s Hot and Cold Pack was designed to mold to the uneven surface and curves of your leg even when frozen and it helps provide relief from the pain. The cooling causes the inflammation to subside allowing for better blood flow and quicker recovery. If the cooling sensation is too intense, be sure to place a towel between the skin and pack. Apply for 20 minutes every 2-4 hours or until pain subsides.
Our compression wraps target both the foot and ankle area which improves circulation, reduces inflammation, and expedites the healing process. Our highly versatile compression wrap can be applied to the plantar fascia ligament to reduce pain. Compression warps have the unique benefit of working while you’re off your feet. Compression wraps can be a great addition to your healing toolbox, particularly if you spend significant amounts of time off your feet. Wrap the foot starting at the balls of you feet and finish the Velcro on the ankle. The most pressure should be applied to the Plantar Facia or area of the foot that you are experiencing pain.
Strengthens the tendons in your heels and calf muscles, which support your arch.
To Do: Raise up on the balls of your feet as high as possible. Slowly lower down. Do three sets of 10 reps. Progress to doing the raises on stairs (with heels hanging off), and then to single-leg raises.
Improves flexibility in your Achilles tendon and calf—when these areas become tight, the arch gets painfully overloaded.
To Do: Stand at the edge of a step, toes on step, heels hanging off. Lower your heels down, past the step, then raise back up to the start position. Do three sets of 10 reps.
Works the arch muscles and the tibialis posterior (in the calf and foot) to control excess pronation.
To Do: While standing, press your toes downward into the ground while keeping the heel planted, so that your foot forms an arch (or dome). Release, and do three sets of 10 reps on each foot.
Toe Spread and Squeeze
Targets the interossei muscles of the foot, which support the arch.
To Do: While sitting, loop a small resistance band around your toes. Spread toes; release. Then place a toe separator (used at nail salons) in between toes. Squeeze toes in; release. Do three sets of 10 reps of each exercise on both feet.
Works the toe-flexor muscles that run along your arch to increase overall foot strength.
To Do: Lay a small hand towel on the floor, and place one foot on the towel. Using just your toes, scrunch the towel toward you, hold, then slowly push the towel away from you back to start position. Do three sets of 10 reps on each foot.