This post and infographic was first found on Brad Beer's Instagram.
☝🏻I get asked by runners most weeks how to get on top of plantar fasciitis (fasciopathy). In short the same 3 keys for successful tendinopathy rehab hold true: 1. Time, 2. Compliance (with program), & 3. Progressive load (through prescribed exercise progressions) 👣💪🏻
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👉🏻I dug this infographic (what to avoid) & can direct those that need help to the @pogophysio blog I have prior published (link in bio) & swipe ▶️
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👉🏻 Here’s 5️⃣ 5 things to avoid when suffering from plantar fasciitis:
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1️⃣ Massaging it: there’s no proven benefit in applying massage to the affected area of the rear foot 🦶 .
2️⃣ Rolling it: with ice bricks or spikey/golf balls etc. I used to prescribe arch rolling-but I stopped this years ago, as applying pressure to the already tender region may in fact sensitise the tissue and cause pain and have the opposite effect what was intended 🚫
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3️⃣ Thongs: while I am not aware if this suggestion is evidence based I have clinically observed wearing closed in shoes vs long period in thongs/sandals to be in most instances helpful in reducing plantar fasciitis symptoms .
4️⃣ Passive therapies: while there is some evidence for shock wave therapy in reducing pain, I steer sufferers away from passive therapies for plantar fasciitis and toward proven strength and conditioning exercise rehab such as using a @fasciitisfighter (check them out)
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5️⃣ Excessive weight gain: researchers have found a consistent association between body mass index and plantar fasciitis* ⚖️
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🏃♂️🏃♀️ #runpainfree .
💻Ref: K. D. B. van Leeuwen, J. Rogers, T. Winzenberg, M. van Middelkoop. Higher body mass index is associated with plantar fasciopathy/’plantar fasciitis’: systematic review and meta-analysis of various clinical and imaging risk factors.. Br J Sports Med. 2016 Aug; 50(16): 972–981
_
👉🏻I dug this infographic (what to avoid) & can direct those that need help to the @pogophysio blog I have prior published (link in bio) & swipe ▶️
_
👉🏻 Here’s 5️⃣ 5 things to avoid when suffering from plantar fasciitis:
.
1️⃣ Massaging it: there’s no proven benefit in applying massage to the affected area of the rear foot 🦶 .
2️⃣ Rolling it: with ice bricks or spikey/golf balls etc. I used to prescribe arch rolling-but I stopped this years ago, as applying pressure to the already tender region may in fact sensitise the tissue and cause pain and have the opposite effect what was intended 🚫
.
3️⃣ Thongs: while I am not aware if this suggestion is evidence based I have clinically observed wearing closed in shoes vs long period in thongs/sandals to be in most instances helpful in reducing plantar fasciitis symptoms .
4️⃣ Passive therapies: while there is some evidence for shock wave therapy in reducing pain, I steer sufferers away from passive therapies for plantar fasciitis and toward proven strength and conditioning exercise rehab such as using a @fasciitisfighter (check them out)
.
5️⃣ Excessive weight gain: researchers have found a consistent association between body mass index and plantar fasciitis* ⚖️
.
🏃♂️🏃♀️ #runpainfree .
💻Ref: K. D. B. van Leeuwen, J. Rogers, T. Winzenberg, M. van Middelkoop. Higher body mass index is associated with plantar fasciopathy/’plantar fasciitis’: systematic review and meta-analysis of various clinical and imaging risk factors.. Br J Sports Med. 2016 Aug; 50(16): 972–981
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