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April 2017 Newsletter

Plantar Fasciitis- It’s a Pain… in the Heel!

by Dr. Sasha MarinaccioDr Sasha crop

Warmer weather is coming, and with that comes more time spent outdoors and summery footwear. The change from closed toed, and often more supportive, shoes and boots to flip flops and sandals can affect our feet in a big way.

Plantar-1Plantar fasciitis occurs when the thick, fibrous, band of fascia at the bottom of the foot becomes irritated and inflamed. As this band connects the heel to the base of the toes, pain often occurs at the heel or through the arch of the foot. Fascia should normally be flexible and able to move with our joints but in the case of plantar fasciitis, the fascia becomes short and adhered to itself. Instead of stretching with every step we take, it pulls, tears and becomes irritated.

What causes the plantar fascia to do this? Changes in gait, tight muscles and improper foot biomechanics increasflipfloprainbowe fascial tension, which can be caused by non-supportive footwear, obesity or poor conditioning. Short, tight calf muscles are often associated with plantar fasciitis and this can cause decreased joint motion of the foot and ankle bones. “Flat foot,” or over-pronation, is when the arches of the feet drop, also causing increased strain.

Symptoms of plantar fasciitis include pain at the heel and sometimes the middle of the sole of the foot. Pain is typically plantar paingreater in the morning, upon standing for the first time. This is due to tightening of the calf muscles and the position that places the foot in during the night. Pain usually lessens as the foot loosens but can increase towards the end of the day, especially for those who work on their feet. It can also increase after exercise, and is alleviated with rest.

plantarexercises300So what can be done to help? Your Chiropractor can show you exercises to stretch the calves, loosen the plantar fascia and strengthen the foot. Specific adjustments to the foot and ankle may be made to restore proper motion and function, in addition to soft tissue massage. Using ice at the end of the day can alleviate pain and decrease inflammation; a frozen water bottle is a handy way to do this by rolling the bottom of the foot over the ice. In cases of more persistent symptoms, cold-laser therapy, orthotics or night splints may be recommended. For some, corticosteroid injections can be helpful if more conservative efforts fail.

Taking a look at your footwear is another important step. Especially during the warmer months, we see more patients wearing flip arch-supports-for-Plantarflops, flimsy sandals and backless shoes. These types of shoes can offer little arch support, which is a problem if they’ll be worn for walking. Also, they cause us to squeeze the foot in an abnormal fashion in order to keep them on, increasing foot tension. For those working on hard surfaces on their feet all day, finding high-quality work boots or supportive shoes is necessary for good shock absorption. Ladies who wear high heels all day can cause tightening of the calf muscles and plantar fascia due to foot positioning; saving those fashionable heels for special occasions is a big step to better foot health.

If you’ve been experiencing symptoms of plantar fasciitis, it’s time to make an appointment with your Chiropractor to get you on your way to pain free feet!

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news notice

The office will be closed in the afternoon on Friday, April 14th in observance of Good Friday. Hours are unchanged for the remainder of the Easter holiday.

While we do not carry nutritional supplements in the office, we do carry topical Sombra and Biofreeze products. The prices on both Sombra and Biofreeze will be increasing. Biofreeze roll-ons and tubes are both $12. Sombra small jars are $10 and large jars $20.

After Easter we will have more massage availability! Camille Toth, LMT will be adding on Tuesday afternoons to her schedule.

Our class in Nutrition and Purification is back! Come and learn more about fighting inflammation and what the Standard Process 21-day Purification Program is all about. The next class will be offered on two separate dates: either Thursday April 20th or Monday April 24th at 6:30pm. The cost is $5 per person and includes the recipe book ‘1 Degree of Change.’ Seating is limited so please call us at 877-0676 ext. 1 to reserve your spot today.

Dr. Marinaccio will be offering the SP 21-day program to patients again this spring and will begin on Saturday May 6th. If you’re interested in participating, the nutrition class is a must! The cost of the entire program is $250 and includes the SP purification supplements and shake mix, along with 3-in office visits with Dr. Marinaccio to track your progress and help you through the program. Grab a friend, co-worker or loved one and join in! Email questions to drspais@gmail.com.

Just a reminder, ALL insurance patients have newer paperwork to fill out in the office, every 30 days. If you prefer not to have to do paperwork, you are free to become a self pay patient. Please let the staff know, if so.

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Recipe Of The MonthWhipped-Magnesium-Lotion

Our Recipe Is Different This Month.

Check out how to make your own MAGNESIUM LOTION at home, which is great for muscle aches and tension.

Get all the details at:
dontwastethecrumbs.com

Ready-made magnesium lotion is NOT cheap. Prices on Amazon range from $9 to $20 for a small 8 oz bottle.

You can make your own magnesium lotion instead, and not only is it cheaper in the long run, but it’s SUPER easy!

INGREDIENTS

½ cup magnesium flakes
3 Tbsp boiling water
¼ cup coconut oil
2 Tbsp beeswax pastilles
3 Tbsp shea butter
1 quart mason jar
2 coffee mugs
Immersion blender
Essential oils for scent (optional, I like lavender and rosemary together)

DIRECTIONS
1. Measure magnesium flakes into a mug. Fill another mug halfway with water and microwave on high until it is boiling, abut 2-3 minutes. (Alternatively, you can bring water to boil on the stove.)
2. Measure 3 Tbsp of boiling water into the mug with the flakes. Stir until the flakes are dissolved and set aside.
3. In the quart mason jar, measure coconut oil, beeswax and shea butter. Place the jar in a small pan filled with 1 inch of water. Place it on the stove and turn the heat to medium high.
4. Allow the solids to melt, swirling the jar now occasionally if necessary. (Be sure to wear an oven mitt.)
5. When everything inside the jar is melted, remove it from the pan and let it cool for about 5 minutes.
6. Pour the dissolved magnesium into the quarter mason jar. If it solidifies upon contact, that’s ok. Add essential oils (if using) and place the immersion blender at the bottom of the jar and blend everything together really well, moving the blender up and down along the sides of the jar as necessary to incorporate the ingredients.

This makes about 8 ounces of lotion. Store at room temperature for up to 2 months.