Plantar Fasciitis FIXES

Summer shoes and activities can lead to some major foot PAIN!

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What causes plantar fasciitis?

it’s pretty simple micro tears in the plantar ligament. Over use, the wrong support in shoes (aka cheap flip flops) are two of the main causes. It starts as a strain and inflammation and turns into microtears if left untreated.

Here are a couple fixes that can provide immediate relief

Roll a ball, golf, tennis, roll out ball any will work, back and forth 60 seconds each foot.

Roll a ball, golf, tennis, roll out ball any will work, back and forth 60 seconds each foot.

Heel Squish; 20 seconds 3x each foot

Heel Squish; 20 seconds 3x each foot

Heel Lifts: you can also do heel raises without a step up. 10 second hold for 10x each foot

Heel Lifts: you can also do heel raises without a step up. 10 second hold for 10x each foot

Hope these help and get you back on track soon! Check out next week as we dive into plantar fasciitis a bit more. :) Have a super fab day!

Action Plan to Get You Back to the Gym

If you have been away from the gym for five, ten or even twenty years the first thing you need to do is cut yourself some slack. Start fresh today, the past is done. Where you start depends on your current fitness level. Don’t go all incredible hulk on your first day or first year back. It’s a lifestyle change and that takes time.

If you have trouble getting up from a chair or walking start very basic there is no shame in your game. Try these things at home if you aren’t ready to hit the gym yet.

If you find it challenging to stand up from a chair start with picture one:

Start lifting your legs; hold for 5-8 seconds up and rest down for 10; do a set of 10, 3x each leg

Picture One:

leg lift 1 (2).jpg

If standing is no problem but walking is slow start with picture two.

Start lifting your legs standing yet supported; hold for 5-8 seconds up and rest down for 10; do a set of 10, 3x each leg

Picture 2:

leg lift 2.jpg

If you are unstable on your feet start working on your ankle range of motion. Shuffling your gait will make your ankles automatically lock, this makes regaining a normal sturdy gait harder. Picture three

10 x each direction

ankle rom 2.png
ankle rom 1.png

These are the very basics!! Myl day got a tad crazier than I had planned so my production time for this is limited today. More specifics coming later this week but this is a really great start!!.

Hydrogen Peroxide… is it Good or Bad?

Honestly, I have never heard anyone say anything bad about hydrogen peroxide until I went to get the actually scientific facts as to why it works for this blog. Personally, I use it for almost everything! It’s one of my 3 go to products! Since this is informational I decided to post both sides and of course I will debunk why anyone would say it is bad for you and let you decided for yourself. 

Hydrogen peroxide (H2O2) has been around since 1920’s and used as an antiseptic because it is effective in killing bacteria. (An antiseptic is a substance that prevents the growth of disease causing microorganisms)

Hydrogen peroxide is a compound made up of two hydrogen atoms and two oxygen atoms. When the hydrogen peroxide hits the skin it activates pain receptors of the cells as it kills the bacteria. The sizzling/bubbling occurs when the molecule release the oxygen into the cells. The bacteria has an enzyme that fights the oxygen thus creating the sizzle.

It is true that hydrogen peroxide kills healthy cells too. Lately I have read more articles saying stay away from hydrogen peroxide for this reason yet these are the same companies, doctors and people that would support using chemo which always kills healthy cells. You can’t really have it both ways depending on what narrative works to your mindset at the time. Research is a dime a dozen these days and the results are too often skewed to the funding parent’s desired results.

*Personally, I would absolutely refuse chemo even if my life was on the timeline. Heck at that point I’d drink hydrogen peroxide preferable the food grade hydrogen peroxide if the physiology impact was appropriate.   The body has amazing ways of healing itself when giving the correct environment to do so. Check out Dr. Budwig and Cancer Outside the Box if you want more. Also check out how the rest of the world treats cancer they have a much higher success rate than the US.*

Hydrogen peroxide is a natural product so your body never builds up immunity against it.

The ways I use H2O2:

·         Wound healer

·         Toner

·         Detox in my bath

·         Teeth whitener

·          Sinus clearer

·         Vegetable wash (if vinegar is not available)