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Plantar fasciitis dos and don'ts


Plantar fasciitis is a painful heel condition. It is the result of inflammation of the plantar fascia, a thick band of tissue that runs along the sole of the foot and connects the heel bone to the toe bones.

Plantar fasciitis often causes stabbing pain when you take your first few steps after standing up. As you move, the pain usually subsides; However, it can return after standing for a long time or getting up after sitting for a long time.

At Monroe Foot & Ankle Care in Jamesburg, New Jersey, Drs. Elliott Perel, a licensed podiatrist and foot surgeon, and our team have many cases of plantar fasciitis and we have many solutions to treat this painful condition, from conservative to cup. edge, edge. Here's what you need to know about this condition.


Causes and Risks of Plantar Fasciitis

The plantar fascial tissue is shaped like a bowstring. It supports the arch of the foot and acts as a shock absorber when walking. When the tension or tension on the tendon becomes too great, small tears form in the fascia. Repetitive stretching and tearing can lead to chronic irritation and inflammation. However, some cases of plantar fasciitis appear to have no direct cause.

Several factors increase the risk of developing plantar fasciitis, including:

• Age: usually between 40 and 60 years old
• Certain sports: Long-distance running, ballet, and aerobics put pressure on the heel
• Foot mechanics - high arches, flat feet and hyperpronation (uneven weight distribution) increase stress
• Obesity: With every step, excess pounds weigh on your feet
• Some jobs: working in a factory or teaching requires long hours on the feet, which puts too much pressure on the plantar fascia

Ignoring the painful symptoms of plantar fasciitis can lead to chronic heel pain that makes daily activities difficult. And just the way you walk to ease your discomfort can lead to future foot, knee, hip, or back problems. It is important to get the right treatment.

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Treatments for plantar fasciitis

At Monroe Foot & Ankle, we start with the most conservative treatments for your plantar fasciitis and then move on to more intensive or invasive therapies. Some of the alternatives we offer are:

• physiotherapy
• MLS laser therapy (non-invasive laser treats pain and inflammation)
• anti-inflammatory drugs
• individual orthotics
• cortisone injections
• Regenerative Medicine (PRP and Stem Cell Injections)
• Night splints (prevent shortening of the fascia)
• Surgery (as a last resort)


We use computer-aided scans to custom-make orthotics that control hyperpronation (turning the ankle inward as the rest of the foot moves outward, resulting in an unbalanced gait). It is the leading cause of plantar fasciitis.


What should I do or not do while exercising?

Proper foot support is key to relieving pain caused by plantar fasciitis. The American Academy of Orthopedic Surgeons states that proper support and a good fit are necessary to prevent heel pain and prevent further injury. No matter what training program you do or what sport you prefer, make sure your shoes have good arch and heel support. Be sure to buy new shoes as often as necessary to ensure continued support and cushioning.

Other important exercise tips include:


Do low-impact exercises

Activities such as swimming, cycling, yoga, or the elliptical won't cause plantar fasciitis or make it worse if you have it. Be sure to stretch your calves and feet before and after your workout. You can do things like flex and relax your toes and circle your ankles and feet.


Avoid high impact activities.

Activities such as running and jumping put a lot of strain on your feet and can tighten your calf muscles if you don't stretch them first. If you are a runner and want to keep running, give yourself at least two weeks to rest and rest your feet. Then start slowly and gradually increase distance and resistance.


racks

Simple exercises you can do at home can strengthen your plantar fascia. Pay special attention to stretching your calves, Achilles tendon, and soles of your feet. Additional exercises to strengthen the lower leg and foot muscles can help stabilize the ankle, reduce pain, and prevent plantar fasciitis from recurring.

The secret to building muscle that bodybuilders rarely talk about

A small amount of money can turn any novice into a know-it-all. Give sedentary Jerry some knowledge on how to lose body fat or build muscle, and within months of seeing the results, he'll become Armchair Arnold, who his friends endorse as the "best" way to grow, build muscle or burn fat. It doesn't matter if you've been on it for less than a year.

Of course this is not a new phenomenon. Long before every "brother" with knowledge had a fitness website or social media account, "knowledge" was controlled by bodybuilding magazines. Magazines tell readers that the "secrets" of the abduction lie somewhere between the front page and the ad-filled pictures of muscle giants.

Fast-forward a few decades and anyone with access to Wi-Fi can tell you that they have the "secrets" for anyone who visits their site. Everywhere is good. And in other cases it is more harmful than consuming Tide Pods.

Yes, there are aspects of bodybuilding that can be considered "true on all levels". But there is one bodybuilding secret that bodybuilders rarely talk about. That secret is the context.


Your first online program but not the result you had in mind

What was the first exercise program you pulled from a magazine or put online? Do you remember? I remember mine was a Jim Stoppani show on bodybuilding.com. This show sounded bad. Heck, I thought I was "the one" who would turn me from a scruffy, fat kid into a puffy superhero.

The program was great. But it didn't work for me. And it was frustrating to see other people post their results online, they got results when after 6 weeks I still didn't look like Captain America.

Who hasn't felt that? You download a program and think you look like the man who started it, but after the prescribed number of weeks you don't look like that man at all. That, my friend, is probably the biggest mistake people make when they start exercising. People don't see the context they assume.

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This was something I didn't realize when I first tried to get in shape over a decade ago. But hey, you can't tell a young, clumsy, perky 20-year-old that he won't be a beast by the end of summer.

However, life is rarely about getting it right the first time. Life is about making mistakes and learning from them and then sharing your story for someone else to avoid or correct before they make the same mistakes.

Enough of me, let's talk about Arnold real quick.

Arnold the goat

The man is a legend. Gym rats, bodybuilders and fitness enthusiasts have all looked up to Arnold for decades. And his training protocols and theories have been copied, adapted and analyzed for over 40 years.

But if you study some of the greatest bodybuilders of all time, you'll soon find out that their secret wasn't what they revealed. It wasn't "like" they lifted. And as far as you'd like to think, it wasn't about the diets they followed or the supplements they drank.

No, the biggest bodybuilding secret in bodybuilding is context.

As you delve into the history of bodybuilding and the training styles of some of the greats, you quickly realize that no two people follow the same protocol. They all did similar things, working muscles from different angles, playing under tension over time, using rest-pause sets, drop sets, giant sets, pyramids, super sets. You've done everything. And everything worked.

And everything still works today. But one thing often overlooked by bodybuilding greats is the context of their lives at the time.

Arnold didn't get married until 1986, six years after his last Olympia and his second retirement from bodybuilding. Mike Mentzer never married. Dorian Yates married later in life. And while many bodybuilding greats had families, they didn't have families until they hung their banana hammocks from the rafters.

Without that responsibility, it's no wonder they can spend hours and days in the gym. What else should they do?

Arnold enjoyed training six days a week and had the opportunity to do so. Unfortunately, this "Live in the Gym, The Gym is Life" mentality is something that continues to seep into our world today. This thought is just a black and white thought. Seeing things in black and white makes thinking easier. But the vast majority of life takes place in grey. And in Gray, context is king.

here in the real world

Suppose you are a busy parent of three children between the ages of 5 and 15. Not only do you have to work from 9 a.m. to 5 p.m., you also have other people for whom you are responsible. You cook for them, take them to baseball/basketball/cheerleading practice, and make sure they do their homework. That means it's (probably) not possible to hit the gym for 90 minutes five days a week.

But you are determined to lose fat and build muscle. So where to start? What is the best training schedule for you?

This is where it gets confusing. Have you read articles that say:

• To build muscle, you need to train twice a day.
• You need to focus on high reps to make gains.
• To get stronger, you need to hold heavy weights and low reps.

Then some idiot on Instagram tells you that if you do HIIT you only need to move for 20-30 minutes a day.

Good god man. How can anyone be successful at losing fat or building muscle when there are a dozen things they "should" be doing? What is better? What's the best?

And to top it off, you found this crappy article you're reading right now where I tell you everything works. Now you feel like throwing your hands in the air and shouting "COOL NOW!"


Another bodybuilding secret: "Everything" works

Brother, relax. Lower your arms and take a deep breath.

Yes, everything works. Whatever it takes to build a body like Arnold's is possible. But here's the thing: If you start in your mid-thirties with four kids, a hectic job, and a bunch of other responsibilities, it's going to take you a lot longer to reach your goals. And the sacrifices Arnold made may not align with the values you hold for your own life, either. Arnold's training techniques work. But they may not fit into the larger context of your life.

• If your job requires you to travel 3-4 days a week and you're always in hotel gyms, you can't train like Arnold.
• If you work from 9 a.m. to 5 p.m. and your kids have extracurricular activities a few nights a week, it's going to be harder for you to be in the gym every day.

What if you could just do 30-35 minutes 2-3 times a week? Does that mean you're stuck building strength, building muscle, or never losing body fat? Not at all.

This could mean that heavy training with few repetitions and long rest periods of 2 minutes or more does not fit your life context.

Shorter workouts may work best for you. If this is the case, focus on lower weight, higher rep exercises (10-12, 12-15, or even 20+ reps) with shorter rest periods (60 seconds or less). Or stick to the gold standard of 8-12 reps per exercise with 60 seconds of rest. However, limit your overall exercise selection to no more than 3-4 exercises in total.

Here, too, the choice of exercise plays a role. Squats beyond parallel are a great way to cause a significant amount of muscle damage in the quadriceps. But the bodies are different. And some people can't squat that low because of their physical build. Not everyone can or should go from ass to grass.

And while I love doing barbell squats, you don't have to squat to build strong legs. Leg extensions, squats and leg presses are also sufficient.

Do you have a broken shoulder?

Know this: you are not broken. But for now, squeezing might be something you don't need to focus on. That doesn't mean you can never bench press. But in the context of your body's health, you may want to focus on boring things that help the muscles around your shoulder get stronger. Exercises such as band splitting, face pull-ups, scapular wall slides, and rows of all kinds.

Guess? Context also applies to nutrition. Since the beginning of the sport, bodybuilders have had rules about what to eat, when to eat and how much to eat. And the truth is that all diets can work. But if it doesn't fit your life context, it won't work.

What works for me probably won't work for you, your cousin or Cloey in the next cubicle. John Beradi, the founder of Precision Nutrition, knows context is more important than anything.

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