fasciitis is a nightmare for those who want to be active. Sharp pain
in the heels makes those first steps in the morning a challenge, and
standing or walking for long periods of time can be almost unbearable.
But did you know
that other areas of the body can be affected by fascia issues? That’s
because we have a lot of this connective tissue — it encases
muscles, organs and bones. Usually it glides smoothly, but it can
thicken, become knotty and get inflamed.
throracodorsal fascia in the lower back is one such trouble spot. Poor
posture is usually to blame, according to Melissa Piper, a physical
therapist at Wheaton Franciscan Healthcare – Franklin. "It
happens anytime you don’t have good abdominal stabilization — when
there’s too much arch to the back," she explains.
back is arched like a cat’s because a person bends forward with
rounded shoulders. The other extreme — a concaved back due to a beer
belly or pregnancy — can be just as bad.
stretching is recommended to keep the fascia working properly.
Hydration also is important, Piper adds, and massage can be a big
treat a muscle, we’re treating the fascia at the same time,"
fasciitis, the problem can start in the hips or calves. Stretching
both the feet and legs is important. Orthotic inserts in the shoes can
help. Severe problems can be treated in a clinic with a skin patch
(powered by a 9-volt battery) that pushes medication right to the
location of the pain. Newly developed patches for home use have a
small internal battery that delivers pain treatment for 24 hours.
your fascia working well, Melissa Piper suggests trying these
relax the back
Get on all
fours on a carpet or yoga mat. Keeping your hands flat on the
floor, gently rock back to sit on your heels. Keep the back
level. Hold for 30 seconds. Repeat 3-5 times.
stretch the calves
about 1-1/2 feet from a wall, with feet shoulder-width apart,
toes pointing straight ahead. Move one foot up about 6 inches
and slightly bend the knee. Place hands on wall and slowly lean
toward the wall, keeping your back heel flat on the floor and
your back straight. When you feel a stretch in the back of the
calf, hold for 30 seconds. Switch legs. Repeat 3-5 times.
treat the plantar fascia
Sit in a
straight-back chair, wearing socks or barefoot. Roll the sole of
your foot over a tennis ball with a bit of pressure to massage,
for five minutes once per day. For additional pain relief, use a
frozen water bottle instead of a tennis ball.