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Plantar Fasciitis Mother Trucker yoga blog

What is Plantar Fasciitis & What to Do About It

What is Plantar Fasciitis & What to Do About It

 

I never had ANY issues with my feet until I was pregnant. Plantar Fasci.. Who? And it was right about that time that I began my journey of diving into the body. Not yoga poses. Not fancy exercises, but how the body moves and why it moves the way it does. How we are an adaptation of our environment over time and things don’t necessarily happen to us, they accumulate within us. 

 

To be honest, you don’t catch plantar fasciitis like you do an airborne virus. Your body moves or doesn’t move, it adapts to the environment you put it in and it responds. When your muscles scream, cramp, tighten, clench, sag, freeze they are responding. The question is, are you listening? 

 

What is Plantar Fasciitis?

 

But what IS plantar fasciitis? Plantar fasciitis means the inflammation in the muscular band around the sole, which supports the arch. It is the main reason for pain at the bottom of the heel. And that plantar tendon is then connected to your achilles tendon, which then connects in with your calf muscles, to your hamstrings to then your sacrotuberous ligament and so on (that was a mouth full). My point…everything is connected. Our bodies are not separate parts, we are not parts, we are whole. And when we are in pain, like foot pain, we cannot just look at the area screaming. We must step back and look at the entire canvas and how that canvas moves or doesn’t move. If someone was to be holding a gun pointed at another who would be screaming, the shooter or the victim? The victim is the bottom of your foot, the persecutor is the cause of it. 

 

In modern busy lives, one is always on his feet. Our heels are constantly under the pressure of our daily life hustles. This pressure ultimately damages or tears your foot ligaments resulting in pain and stiffness under the sole. And furthermore, the long bouts of sitting, tightening of the calves and hamstrings coupled with extreme fitness shortens and tightens those areas causing a pulling and aggravating pain. 

 

Causes of Plantar Fasciitis

During the later months of pregnancy, women carry a lot of weight on their feet and are more at risk for Plantar Fasciitis.

 

Men and women between the age group of 40-70 years and majorly women among them are at higher risk for Plantar Fasciitis.

 

Obese individuals, due to high pressure on their heels and repetitive tensile overload from walking, standing, or squatting, are more prone to the inflammation of the muscle band around their heels.

 

Certain activities or exercises that include running, dancing on heels or ballet dancing, skating, aerobic dance, inadequate stretching, or walking long-distance without a proper pair of shoes, etc.

 

Pronation (walking in a way that your whole body weight tends to be on the inside of your foot) is one major cause of Plantar Fasciitis.

 

Long term sitting with minimal bouts of movement, stretching or activity. 

 

People with structural foot abnormality (Foot Mechanics) like flat feet, protruded, or extended heel bone or high arches usually suffer from Plantar Fasciitis. Weak plantar flexor muscles and intrinsic muscles of the foot are the bio-mechanic causes of Plantar Fasciitis.

Certain occupations that involve excessive use of feet or dynamic jobs like teachers, factory workers, police, labor, etc. are at higher risks.

Heel spurs were implicated as one of the causes of Plantar Fasciitis. It was later clarified that this is a very weak association and may not necessarily be a cause of Plantar Fasciitis.

 

Symptoms

 

Stabbing pain and tenderness in the heel is the typical symptom of Plantar Fasciitis.

The pain can be triggered by a long period of standing.

The pain generally kicks off after exercise as the pain flares up due to increased irritation or inflammation but doesn’t show any symptoms during exercise.

The nature of pain may vary from person to person. It can be dull or sharp, burning or ache in the heel.

The pain is commonly worse in the morning. You will feel a wave of pain the moment you take your first step out of bed. Climbing stairs would be the last thing you want to do as it aggravates the pain to a higher extent.

 

Management

 

Statistically, stretching is believed to give the best long-term results at home.

Calf and arch stretch

  1. Sit on the bed with straight legs.
  2. Take a folded towel (or a strap or belt)
  3. Hold the ends with both hands.
  4. Place the balls of your feet in the middle of the towel and pull back the towel/belt flexing the foot (place the towel over the ball of the foot).
  5. Hold this for 30 seconds with a rest interval of 30 seconds and repeat this 3 times. Or hold until tension passes.
Plantar Fasciitis - foot stretch mother trucker yoga blog

Seated Forward Bend with Strap to Stretch Arches, Calves, and Hamstrings

Downward Facing Dog

  1. Start down on all fours.
  2. Take a deep breath in and lift your knees.
  3. Without walking your hands back, press up through your arms and shoulders.
  4. Exhale and draw your belly in and lift your hips high.
  5. Let your heels sink towards the ground and “walk the dog” by alternating lifting and lowering each heel and bending the opposite knee. 
  6. If you are feeling tight, bend the knees (the goal is not to have straight legs, but to feel a stretch).
  7. NOTE: Try Half Downward Dog on the step of your truck. Does your truck step need an upgrade? In need of more grip? >Shop NOW<
Plantar Fasciitis Half downward dog mother trucker yoga blog

Half Down Dog on Truck Step

Plantar Fasciitis Downward Facing Dog Mother Trucker Yoga Blog

Downward Facing Dog

Roll the arch on our Massage Roller Stick

  1. Keep a ball or our massage roller stick by your bedside.
  2. Roll your foot on the ball three times for 1 minute with 30 seconds of the rest interval.
  3. Do this exercise after waking up and before going to bed.
  4. NOTE: Your feet may feel tender due to wearing shoes too frequently and not stimulating the muscles in the feet often enough.

mother trucker yoga massage roller feet

Manual Stretch

Before taking your first step out of bed, stretch and massage your feet manually with the help of your fingers.

 

Treatment

  • NSAIDs
  • Stretching
  • Formal physical therapy
  • Night splints
  • Custom orthotics
  • Corticosteroid injections
  • Platelet-rich plasma injections
  • Botulinum toxin injections
  • Fasciotomy
  • Topical Pain Relief Cream – STIFF Mother Trucker

Stiff Mother Trucker Pain Relief Cream in Hand

 

Thank you to BUD & TONY’S TRUCK PARTS for being the sponsor of this blog.

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Travelers With Chronic Back Pain?

Can Yoga Help For Travelers With Chronic Back Pain?

Dealing with chronic pain and living on the road is not easy. Beyond struggling with fatigue and being away from family, many travelers and drivers have a hard time finding time for exercise.

But sitting long hours without doing counteractive activities puts a lot of strain on your body – particularly the back. Consequently, many travelers and truck drivers develop chronic back pain. 

One of the most effective ways to find relief from chronic back pain is yoga. Yoga is suitable for all levels, easy to do anywhere, and relaxes your body and mind. 

If you do not have a yoga mat, you can still practice yoga while you are traveling. There are dozens of stretches and poses you can do right from your truck or car’s seat. 

 

Signs And Causes Of Chronic Back Pain 

Nearly every person on earth will experience back pain at least once in their lives. But for those who sit long hours, the pain soon develops into a chronic condition. 

 

Here are some common symptoms of chronic back pain:

– A continuous dull ache

– Pain that moves down to the hips and legs

– Limited mobility

– Pain that gets worse with sitting

– Pain that decreases when moving or changing positions

– Pain that persists for more than three months

Although most people with chronic back pain have similar symptoms, the causes can significantly differ.

 

What causes back pain?

There are many causes of chronic back pain. The cause can impact what you should and shouldn’t do in your yoga practice. 

Here are the most common causes of chronic back pain:

 

Muscle Strains And Imbalances

Frequent travelers can experience a strain due to prolonged pressure to their lower back while sitting. When one muscle is strained, the others take over, which creates a muscle imbalance that further aggravates back pain. 

 

Herniated Or Bulging Discs 

As we age or with prolonged stress on the spine, we can develop bulging or herniated disks. 

Bulging disk happens when the disc loses its fluid. It becomes compressed, and this causes sharp pain. A herniated disk breaks through the outer layer and presses on the nearby nerve roots. A bulging disc causes uncomfortable pain but also can cause weakness and numbness. 

 

Other Issues In The Spine 

There are many other reasons why you can develop chronic back pain. For example, you may be born with or have developed a deformity, such as kyphosis or scoliosis. 

Kyphosis is when your upper back is hunched, pushing your head forward and causing strain along the spine. Long term sitting can equally cause this, so it is vital to be aware of good posture and stretch regularly. 

Scoliosis is when the spine curves to the right or left. It may be slight by just a few degrees, but for others, when not taken seriously, it can cause a lot of pain and discomfort. 

Many people have found relief from these conditions in yoga. Still, it’s of the highest importance to be correctly diagnosed before you start your practice. Ensure that you seek educated guidance from a teacher or guide who has the experience, understands the body, and will take the time to explain the how’s and why’s to you. Seeking a skilled professional will ensure safety while practicing and a deeper understanding of your own body. 

 

How Yoga Helps Drivers With Chronic Back Pain? 

Yoga is a clinically backed method for combating chronic back pain. 

It increases muscle strength, especially in the torso. As you develop a stronger back, core, and chest, you will maintain a healthy posture.

Yoga also increases your range of motion. Lack of flexibility is a frequent cause of back pain and is a common concern in those who travel a lot. 

Finally, yoga calms you down and helps you to manage stress better. Beyond being problematic on its own, stress can further aggravate chronic back pain. 

If you never practiced yoga, it would be best to start with a studio class when you can, then take what you learned to start your self-practice on the road. 

 

How to Practice Yoga On The Road?

One of the best things about yoga is that you can do it anywhere.

Traditional yoga requires you to have a flat surface and a mat, but there are also some poses you can do in your seat. If you’re interested in those – lookup chair yoga poses. 

Travelers with chronic pain yoga props Mother Trucker Yoga blog post

Here are additional tips to prepare you for practicing on the go:

–       Have a bag with everything you need – pack comfortable workout clothes, a yoga mat, and maybe some props like straps and blocks. No time or space for a yoga bag? No problem. You can do many stretches in your jeans and boots and use things you have like a towel or belt as a strap. 

–       Schedule your practice – we are more likely to do something if it’s in our schedule. Try to designate at least 10 minutes for your sessions every day. Every little bit adds up. A stretch here, a pose there. Don’t be caught in the mindset of needed to designate a block out 30 or 60 minutes to exercise each day. The most important thing is to do something. 

–       Find online videos, like our platform designed perfectly for truck drivers and anyone else who lives on the road. Our easy-to-access online membership site is full of short, easy-to-follow videos showing you how to stretch, move and breathe right from the driver’s seat, sleeper, and right outside the cab of your truck or vehicle. Especially in the beginning having an educated teacher to guide you on video ensure that you do the stretches and poses safely and correctly. 

– Pack your pain relief cream, don’t forget to apply a soothing topical pain relief cream to those muscles that you have now woken up. A stiff body can feel like a glow stick cracked open to using when you start stretching again. The body has become stiff and can appear a bit sore after you first begin. Using a pain relief cream can help reduce the discomfort of your new routine if your muscles get a little cranky.

 

Check out some of our other great content: Neck Pain: 7 Ways to Drive Pain-Free