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How to treat Achilles Tendonitis

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sore calf muscles

Do your calf muscles feel tight after you exercise or take a short walk? Do you notice that your heels are sore, or do you feel heat coming from your heels?

If so it is quite possible that you have Achilles Tendonitis. Achilles Tendonitis affects over 25% of athletes who run, play tennis or any other sport that requires quick foot movements.

Your Achilles Heel is used when you walk, run, jump or stand on the balls of your feet. Therefore it is very important to prevent injuries to the Tendon, and treat the Tendonitis properly if it is ever injured.

The Pain behind Achilles Tendonitis

achilles heel

The Achilles is a large tendon connecting the two major calf muscles which are the Gastrocnemius and Soleus to the back of the heel (calcaneus). Achilles Tendonitis is when the Tendon becomes stressed and starts to constrict with inflammation.

The Achilles Tendon is one of the strongest tendons in the human body, however, overworking the tendon daily can cause serious damage and become inflamed. If left untreated over time the tendon will form a scar tissue which is less flexible than the original tendon, and it will become easier to tear.

rope tear

If your Achilles Tendon tears the only solution is to have surgery performed, and your heel can be permanently deformed. Think of the Achilles Tendon as a rope. It has tiny strains formed together to form one strong band. The Achilles tendon has small fiberlike proteins which are called collagens. Stress to the tendon forms microfiber tears in the collagens which cause inflammation, and there you have the pain behind Achilles Tendonitis.

Symptoms and Causes of Achilles Tendonitis

The symptoms of Achilles Tendonitis include:

  • Sharp pain in the heel area.
  • Sore around heels.
  • Cracking sound from scar tissue rubbing against the tendon.
  • Limited ankle flexibility.
  • Redness around the heel area.
  • Heat coming from your heel.
  • Tight calf muscles.

Here are the Causes of Achilles Tendonitis:

  • Rheumatoid Arthritis.
  • Improper stretching before exercise.
  • Wearing high heels for long periods of time.
  • Poor shoes that allow your Achilles to twist.
  • Running uphill excessively.
  • Overtraining (increasing mileage too quickly).

Preventing Achilles Tendonitis

night splint

The most obvious thing to do would be to stop your training or exercise for a bit. Practice the R.I.C.E treatment daily, and be sure to give your heels and calfs some rest throughout the day, you will benefit from it. It also may be beneficial to wear a night splint before bed, or a walking boot throughout the day.

Achilles Tendonitis Stretches


One of the most well-known treatments is the Achilles Tendonitis Stretches. This method has been used to successfully since 1950 and is still effective today.

  1. To perform these stretches find a surface such as a curb or step and place the ball of your foot on it.
  2. With your heel hanging, slowly lower your heel with your leg stretched
  3. Hold this position for ten seconds.
  4. Switch to the other foot and repeat.
  5. Perform 15 repetitions daily until the pain slowly resides.

When you start exercising again, make sure to slowly increase it. If your sport is running try things like jumping jacks, then jumping rope etc. It is suggested that you wait six to eight weeks before returning back to your normal routine. It is wise to avoid further injury at all cost because the next injury could result in having surgery performed. When Achilles Tendonitis Surgery is performed, the doctor will scrape the scar tissue from the tendon. When this scar tissue is scraped there is a high risk of creating more scar tissue. Other complications are:

  • Deep Vein Thrombosis ( blood clots deep in the veins).
  • Hematomata (blood clots inside the tissue).

How to Treat Achilles Tendonitis

speaking with a doctor

After performing all the treatments above you are still asking yourself, “how to treat Achilles Tendonitis” then a doctor may have to be your next step. Once you visit the doctor he/she will ask you to stand on the balls of your foot to test your ranges of mobility. The doctor may also pinch your Achilles, this will tell the doctor exactly where the pain is coming from, so he/she can properly diagnose you. If you are at the early stages of Achilles Tendonitis, a doctor can perform an Ultrasound to discover if there is any inflammation involved.

Another option would be to receive and MRI scan to discover if any of your tissue as degenerated. Iontophoresis with Dexamethasone can be injected and administered by a doctor to reduce inflammation and aid other healing properties.

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The Plantar Fasciitis E-Book will help Achilles Tendonitis as well and reduce the pain from it. These two injuries are closely related to runner injuries and I aim to help everyone of my fellow runners get back on track!

 


Pain Relief For Plantar Fasciitis

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Pain Relief For Plantar Fasciitis

plantar fasciitis question

One of the questions I’m most asked is, What is the fastest pain relief for Plantar Fasciitis? Plantar Fasciitis can take months and sometimes years to heal and it can become very painful in the meantime. I have gotten to the point that I actually prayed to get my Plantar Fasciitis healed. Therefore I (Plantar Fasciitis expert) would love to offer you some regimens that will help you with pain relief from plantar Fasciitis while you’re in the healing process.

Soak your foot in Epsom salt

epsom salt

Generally, you would add a cup or two of Epsom salt to the heated water you plan to soak your feet into. However, I have known people to add up to six cups of Epsom salt to their water. Epsom salt helps to relieve muscle pain and cramps. Epsom salt is also used to speed up the healing process to an injured area. Epsom salt is generally for people with soreness, tendonitis and, muscle strains. I have put together a list of other ingredients you can add to your Epsom salt bath in order to give your Plantar Fasciitis some relief.

  • Four drops of Peppermint oil
  • Eight drops of Eucalyptus oil
  • Six drops of rosemary oil
  • Peppermint tea
  • Ounce of Arnica Tincture

Hydro Massage

hydro massage

Start with a basin of cold water and a basin of hot water to begin your hydromassage foot therapy treatment. Place both of your feet in hot water for five minutes while moving your feet and wiggling your toes around. Then Place both feet in your basin of cold water for five minuted while moving your feet and wiggling your toes, then repeat.

This helps to massage the muscles (including Fascia) and relieve pain. The cold water allows the muscles to constrict or tighten up. The warm water allows the muscles to relax or loosen up. Repeating this process acts like a masseuse relaxing your muscles. The Hydro massage foot therapy treatment greatly increases healing to Plantar Fasciitis or any other injury.

Plantar Fasiitis Roller

foot roller

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Stimulating your Fascia and other foot muscles with a plantar Fasciitis roller can help tremendously with the pain you may have in the morning when you have Plantar Fasciitis. it would be more beneficial to have Plantar Fasciitis roller, however, there are other alternatives. A water bottle or tennis ball are ideal alternatives to rolling on the bottom of your bare feet. This Plantar Fasciitis stretching technique helps to get more oxygen and blood flow to the Fascia. It is best to perform this stretch after the Fascia has been overworked.

A water bottle or tennis ball are ideal alternatives to rolling on the bottom of your bare feet. This Plantar Fasciitis stretching technique helps to get more oxygen and blood flow to the Fascia. It is best to perform this stretch after the Fascia has been overworked.

plantar fasciitis roller

Supportive shoes for Plantar Fasciitis

new balance shoe

Supportive shoes for Plantar Fasciitis is very important when carrying out your daily activities. The shoes that you choose to wear should have an extra heel and arch support. Wearing poor shoes are one of the causes of Plantar Fasciitis.

Shoes with flimsy soles can cause your arch to drop which stretches your Fascia. When your Fascia is stretched in such a way it causes microfiber tears and fluid build up. Good shoes for Plantar Fasciitis should include:

  • Shoes with a closed heel
  • Strong arch support
  • Minimal midsole torquing
  • Ankle support
  • Removable footbed

WTGOBI GP

 

Plantar Fasciitis Stretches

plantar fasciitis stretches

This is the most common pain reliever from Plantar Fasciitis and other heel pains. The best time to perform Plantar Fasciitis Stretches are after you get out of bed, in the middle of the day, and before you got to sleep. There are many stretches, some can be done while sitting down and others in a small area. We have posted videos for every Plantar Fasciitis stretch on this site.

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By implementing these simple regimens you notice significant pain relief from your Plantar Fasciitis pain while it is in its healing process. For a guide to a fast complete cure for Plantar Fasciitis subscribe here is a very informative e-book that has helped me.


Plantar Fasciitis Kinesiology tape

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Marathon

I have suffered from Plantar Fasciitis for six long painful years, and over the years I have run marathons and marched in parades. Plantar Fasciitis Kinesiology tape has played a good role in curing my Plantar Fasciitis, and I highly recommend it to anyone who has to be active with plantar fasciitis.



I am a daily runner, I run every morning for six miles even while suffering from Bilateral Plantar Fasciitis. I would properly tape my feet before my runs and it would be less painful than running without the tape. Eventually, after trying multiple Plantar Fasciitis products my Fascia became too damaged to continue running.


How to tape foot for Plantar Fasciitis

Initially, you want to apply the kinesiology tape 30min. before activity. The tape will help to prevent injury to the already damaged Fascia. Kinesiology tape keeps the Fascia stabilized and gives it limited mobility. So when you are performing a vigorous activity, the amount of stress to the Fascia is limited. Kinesiology tape will also help with that dreaded morning pain due to Plantar Fasciitis. Here are a few things to remember when using Kinesiology to tape your foot with Plantar Fasciitis:

  • Before you begin taping flex your toes and arch your foot upwards.
  • Make sure your feet are dry and clean.
  • Avoid moisturizing soap before taping to ensure the kinesiology tape sticks.
  • Be sure to watch for redness and irritation, some people have has allergic reactions to the kinesiology tape.

Plantar Fasciitis taping instructions

Place 3-4 anchor strips of tape on and around the metersal area of your foot.
Cut 3-4 strips from your metersal area close to behind your big toes.
Place another strip of the kinesiology tape from your heels to behind your smaller toes. Be sure to add extra tape for more support.
Your end result should be in the shape of an x on the bottom of your foot.
Add a wider strip over the x shaped tape from your heels to your toes for extra support.

Benefits of kinesiology tape

Kinesiology

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Other than keeping the Fascia supported there are other benefits to the Kinesiology tape. Once you have properly taped your feet not only is your Fascia supported but your Posterior Tibial, as well as your Peroneal Tibial, are supported as well. Kinesiology tape also helps to prevent injuries to other ligaments that surround the foot during activity such as the Achilles Tendon.
Kinesiology tape will not cure your Plantar Fasciitis but will offer you brief pain relief when you have to be active.


Bilateral Plantar Fasciitis

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What is Bilateral Plantar Fasciitis?

bilateral Plantar Fasciitis
Bilateral Plantar fasciitis means that your Fascia is torn in both of your feet. When I suffered from Plantar Fasciitis mine were Bilateral and it was hard for me to run, play with my children, and carry out my daily activities.
Bilateral Plantar Fasciitis usually effects and people who play sports. It can be difficult to cure because you have to treat both feet at the same time. On this page, I would like to give tips on treating both feet at the same time when you have Bilateral Plantar Fasciitis.

Footwear insoles

plantar fasciitis insoles

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One of the most common Bilateral Plantar Fasciitis Treatments is insoles. They come in pairs and provide comfort to both feet at the same time. Insoles help with arch support for the people with flat feet, and it can just provide comfort from the pain that Plantar Fasciitis can inflict. However, it is also helpful to have good shoes for Plantar Fasciitis.
If you already have high arches than an impact protection insole might be a better option for you. If you only have Plantar Fasciitis in one foot still wear the pair of the insole for even support.

Unna Boot

unna boot

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Unna Boot is a special supportive bandage that helps to keep the Fascia and other ligaments excessive mobility. The Unna Boot provides the same treatment as the Kinesiology Tape except the Unna Boot has special inserts and is filled with Calamine and Zinc Oxide. This helps the healing process from Plantar Fasciitis and other heel pains, while also offering pain relief.
I wore the Unna Boot during yoga and noticed a tremendous amount of relief before I began running. There are also more comfortable than Kinesiology Tape or any other athletic tape in my opinion. They can be worn along with your shoes which make it great for people with Bilateral Plantar Fasciitis.

Plantar Fasciitis stretches

 

One of the most inexpensive treatment options for Bilateral Plantar Fasciitis are stretches.
I and my fellow runners have noticed relief from the “foot roller“.

foot roller

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While sitting in a chair take a Plantar Fasciitis ice ball and roll it on the bottom of your foot applying light pressure.
Stretching your Fascia can be as simple as flexing your foot up and down repeatedly about 10 to 20 times.
Another inexpensive treatment option that I used for my Bilateral Plantar Fasciitis were towel stretches. I would fold a towel horizontally three or four times and place the middle of the towel to the middle of my foot. Then slightly pull.
Stretches are by far an essential treatment option for Bilateral Plantar Fasciitis.

Foot massager with heat

foot bath

 

Foot massagers with heat have been known to offer relief from Bilateral Plantar Fasciitis after the Fascia has been worked out for a few hours. The water in the foot massager should be as hot as you can stand, and should remain hot as long as your foot in inside the bath. Adding Epsom salt and other ingredients can add extra pain relief as well.

(N.S.A.I.D)

nsaid

 

To help with relief from Bilateral Plantar Fasciitis medication is also available. N.S.A.I.D such as Ibuprofen, naproxen, and Advil can help with inflammation. This medication can be bought without a prescription and can help and heal Bilateral Plantar Fasciitis. Here is a list of Nonsteroidal Anti-Inflammatories (N.S.A.I.D) available to help your cure your Bilateral plantar Fasciitis or other heel pains.

  • Ibuprofen
  • Acetaminophen
  • Advil & Liquid Gels
  • Motrin
  • Proprinal
  • Nuprin
  • Midol 13
  • Haltron
  • Actiprofen
  • Genpril


There are many ways to get pain relief from Bilateral Plantar Fasciitis. However, there are times when it might seem impossible for you to treat both when you have them both in a foot cast. If you ever happen to go through this unfortunate experience, I would strongly recommend you visit a personal trainer. When you’re in a cast your Achilles Heel has limited mobility and can loose range of motion when released from the cast.

Plantar Fasciitis braces
Also if you discover surgery will have to be performed due to your Bilateral Plantar Fasciitis. A podiatrist would normally perform the surgery on the right first, then the left. After the right begins to heal then the podiatrist will proceed to the left.

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If you have had any experience with Bilateral Plantar Fasciitis feel free to talk about it in out comments section. Also, by subscribing to my site I will email you a free How To Cure Plantar Fasciitis E-book that will help you on your quest to heal your heel.


Plantar Fasciitis support

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Plantar Fasciitis support

Is your Plantar Fasciitis painful?. Have you been looking for plantar Fasciitis support while doing your day to day activities?

Hard to walk
The average human has 26 bones and ligaments inside their foot. Whenever you have at least one problem with one of these bones or ligaments it can severely affect your day to day lifestyle. Over 65% of this world’s population suffer’s from a foot condition that impairs one of their body functions. One out of 10 people will suffer from Plantar Fasciitis or other heel pain at least once in their lifetime. This article will give you a guide for choosing proper Plantar Fasciitis support.



My name is Kimberly Evans, and I know how hard it is trying to achieve your daily activities while suffering from plantar fasciitis. I have four small children and worked at an industrial job where I’m walking on hard concrete floors for hours. It was harder for me to play outside with my children as I did before the Plantar Fasciitis. It forced me to find other ways to find activities for me and my children to do together. I searched online and in stores for any Plantar Fasciitis supports that I could find while I was able to cure my Plantar Fasciitis completely. Here are a few supports that have helped me tremendously, and will hopefully help you as well.

tips for pf

Plantar Fasciitis Walking Brace

walking boot

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The plantar Fasciitis Walking Brace

can be bulky, however, if you have server Plantar Fasciitis it is highly recommended to wear a walking boot to help you carry out your daily activities when you have to be on your feet. The Plantar Fasciitis Walking Cast is padded for comfort. Some also have air pockets that can be pumped up to add extra support, however, it can be more expensive.
The walking Cast keeps your Fascia stretch to prevent it from constricting and causing pain when you stretch. The longer you wear the walking brace the faster your healing process becomes.
This product is great for people who have Bilateral Plantar Fasciitis. However, if you only have Plantar Fasciitis in one foot and are only required to wear one walking boot ask your podiatrist about an “even up” which will help with hip, knee and, back pain associated with walking unevenly.

Night Splints

night splint

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Night Splints

One symptom that every Plantar Fasciitis sufferer can relate to, is the pain that you receive in the morning. As you sleep or in a still position for long periods of time, your Fascia constricts. Therefore your first steps in the mornings are the most painful because you are finally stretching that poor constricted Fascia. Nights Splints are your best option to prevent this pain in the morning. After you walk or move it around for a bit the pain will slowly reside, however, the pain will return once the Fascia becomes overworked.
Night Splints hold your foot into a Dorsiflexion position while you sleep which keeps the Fascia stretched. Once you wake in the morning there is little to no pain since the Fascia has not had a chance to constrict overnight.
Nights Splints has been one of my most beneficial Plantar Fasciitis supports while my Fascia was healing. They offer many styles and the Night Splints are generally comfortable. Try wearing it a few hours out of the day before you began to wear it overnight.

Orthotic Insoles

Insoles

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Orthotic insoles

 

are usually most people first option and with good reason. Orthotic insoles can solve or cure almost any foot condition. Orthotic insoles are increasingly effective when weight or poor biodynamics are the reason for foot pain.

Most Orthotic insoles are designed for a specific condition. If you plan to visit a podiatrist, ask what would be the best insoles for you. The podiatrist will perform a gait analysis and a few pressure test and recommend or construct the perfect insoles for you.

Plantar Fasciitis support

Plantar Fasciitis support

Plantar Fasciitis support

One of my biggest problems with curing my Plantar Fasciitis was choosing the right treatments to cure it completely. I have had fellow runners who were battling with Plantar Fasciitis but were also failing at curing theirs. For seven years I have done extensive researches, interviewed podiatrist and not to forget my personal experiences.
I would like to share all of the knowledge that I have gained over the years with anyone who is haveing issues curing their Plantar Fasciitis successfully curing their Plantar Fasciitis successfully.
Feel free to use this comment section to ask anything related to Plantar Fasciitis and I will respond as quick as I can. When you subscribe to this site, I am also offering a free e-book on How To Cure Plantar Fasciitis.


How long does Plantar Fasciitis take to heal

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How long to cure Plantar Fasciitis
I have suffered from Plantar Fasciitis for six long years, and throughout that time I have constantly asked different podiatrist how long does Plantar Fasciitis take to heal. The answers that I received varies from doctor to doctor because they all prescribed me different treatment options. On this page, I will give you an estimate of how long Plantar Fasciitis takes to heal based on the different treatment options you choose to add to your regimens.

 



Cortisone Injection

cortisone injection

Cortisone Injections are supposed to decrease “inflammation”. Other inflammatory medicines have to travel through the body before it can reach the root problem. The cortisone injections are injected directly to the root of the problem making it the most effective inflammatory medicine for Plantar Fasciitis.

It is common for some patients to have the worst pain after the injection is performed, the patient should gradually notice more pain relief over time. I have had one injection in both of my feet, and haven’t noticed any relief from it. There is also the risk of the fascia resulting in partial tears due to the injections.
The cortisone injection can take 2-3 days before it is effective and the patient is supposed to have pain relief from their Plantar fasciitis up to one month.

Extracorporeal Shockwave Therapy

Extracorporeal Shockwave Therapy

This is a non-surgical approach for Plantar Fasciitis treatment. It is supposed to cure Plantar Fasciitis as well as offer pain relief. The Extracorporeal Shockwave Therapy delivers a pneumatically generated high-pressure shockwave to the “inflamed” area. This high energy pulse is said to help the Fascia heal stronger.
The treatment takes about 15min to perform and is completely painless. Extracorporeal Shockwave Therapy is administered once a week for three weeks. Podiatrist that perform these treatments inform patients that they should notice pain relief after three weeks, and continue to progress up to three months after treatment.

Microdebridement (via topaz device)


The Microdebrident procedure is performed with a Topaz wand which resembles a toothpick or a sewing needle. The podiatrist will stick you with the Topaz Wand a quarter inch deep in the affected area (Fascia). The Topaz Wand uses a coblation treatment option to send radio frequency to the scarred tissue.
Microdebridemen Topaz procedure takes about 20min. to perform and an anesthetic is administered prior to the treatment.
After the procedure the patient will be issued a walking boot to wear for seven days, then are able to wear athletic shoes. Podiatrist claims the Microdebridement Topaz Wand will cure your Plantar Fasciitis in as little as two months.



If your Plantar Fasciitis is not severe, I would recommend you try curing it at home first, there are many at home remedies available. I also offer a free e-book on how to cure Plantar Fasciitis at home for subscribing to my site. Also, feel free to leave a comment if there are any treatment options treatment options that have worked for you not stated on this page.


Jumping rope with Plantar Fasciitis

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Jumping rope has many benefits and some people may be discouraged to jump rope while suffering from Plantar Fasciitis because of the pain it can inflict. In this page, I will discuss how to safely jump rope with Plantar Fasciitis. If you have been diagnosed with server Plantar Fasciitis, consult your physician before beginning to jump.

Jump rope

Jumping rope helps to prevent Plantar Fasciitis

 

Jumping rope increases muscle strength in all the areas that surround the foot and ankles. The band of tissue (Fascia) at the bottom of your foot also increases in strength, giving your more flexibility and is less likely to tear. Jumping rope also helps to prevent other injuries due to weak ligaments.

jumping rope and plantar fasciitis

How to jump rope with Plantar Fasciitis

jump rope

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Before you begin jumping with Plantar Fasciitis be cautious of how high you jump, your heels should be no higher than 5mm off the ground. A Plantar Fasciitis sufferer worst fear would be to jump rope barefoot, the jumper should have proper insoles, and shoes with thick soles. Kinesiology Plantar Fasciitis tape should be used as well to offer more support. Here is a list of things to remember when jumping rope with Plantar Fasciitis:

  • Do not jump Barefoot
  • Do not wear flat shoes
  • Standard rope session should last 4-5 min. with a 60sec rest period.
  • Pick a nice flat surface away from gravel and rocks
  • Do not swing your arms to move the rope use your wrist.
  • Do not double jump while you have plantar Fasciitis, you risk doing more damage.
  • Always stand up straight when jumping rope leaning forward can do more harm than good to your already torn Fascia.
  • Your buttocks and hamstring should always be absorbing the majority of the shock.

how to jump rope

More Benefits of jumping rope

One of the most obvious benefits of jumping rope is the inexpensive cost it takes to obtain a jump rope. Jumping rope also has mental and physical demands which help to keep your brain healthy. So if you really think about it, an inexpensive jump rope is more beneficial than your standard exercise bike or treadmill.

no treadmills

Are looking for ways to cure your Plantar Fasciitis instead of just pain relief? Have a look at this wonderful e-book with information to cure your Plantar Fasciitis not found anywhere online. We will also give away a free ebook when you subscribe to our site. Our goal is to help all runners, and anyone else who are suffering from Plantar Fasciitis to get back on their feet.

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Celebrities with Plantar Fasciitis

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bad shoes

Over the years there have been many celebrities who have suffered from Plantar Fasciitis. This traitorous heel pain can strike anyone who misuses their Fascia. The majority of celebrities who have acquired Plantar Fasciitis are athletes. However, there are other celebrities who have acquired Plantar Fasciitis wearing uncomfortable shoes for the sake of their fans. So the saying “pretty hurts” actually has a lot of meaning. Here is a list of celebrities with Plantar Fasciitis:

  • Jason Kidd
  • Beyonce
  • Angelina Jolie
  • Albert Pujols
  • Ryan Hall
  • Kobe Bryant
  • Eli Manning
  • Paris Hilton
  • Pau Gasol
  • Petton Manning
  • Shaquille O’Neal.
  • Matt Damon
  • Jennifer Lopez
  • Will Ferrel
  • Elaine Paige

How to prevent Plantar Fasciitis

There are a lot of actions you can take to prevent Plantar Fasciitis from happening to you. Most People including celebrities rather wear what looks nice instead of wearing good shoes. Good shoes are:

  • Find comfortable shoes that fit your Pronation
  • Wear shoes that are slightly bigger than your foot
  • shoes should have at least an inch of the sole on the heels.
  • The shoe you pick should have good arch support.
  • Heels should be fully supported and the shoe should not slide off your heels when you walk.
  • Purchase good insoles if needed

Don’t let Plantar Fasciitis ruin your life take the correct steps to prevent it from ever occurring. I am a runner who thought that she would never become a victim of Plantar Fasciitis, Once I increased my runs by two miles I felt the pain. My goal is to encourage anyone from waiting until it’s too late then it is more difficult find a cure.