Stop Plantar Fasciitis Pain
Posted by Cold One Customer Care on
Plantar Fasciitis Cold Compression Therapy Treatment
Provides Immediate Relief and Speeds Healing
Freeze Wrap and Wear Twice a Day for 15-20 Minutes
If you have been diagnosed with Plantar Fasciitis you know how painful it is. Whether you are an athlete or not, it's probably affecting your performance or daily life. Treat your Plantar Fasciitis with a Cold One wrap to speed up your recovery time by reducing the heel pain and heel swelling. By combining the cold compression therapy wrap with stretching and strengthening your return to participation and an active life will occur sooner.
Plantar fasciitis, which may cause the heel to hurt, feel hot or swell, is inflammation of the plantar fascia, a thin layer of tough tissue supporting the arch of the foot. Repeated microscopic tears of the plantar fascia cause pain.
Typically with plantar fasciitis, the pain is worse when first getting out of bed, or is noticeable at the beginning of an activity and gets better as the body warms up. Prolonged standing may cause pain, as well. In more severe cases, the pain may worsen toward the end of the day.
Plantar Fasciitis Treatment
Symptoms usually resolve more quickly when the time between the onset of symptoms and the beginning of treatment is as short as possible. If treatment is delayed, the complete resolution of symptoms may take 6-18 months or more. With a Cold One wrap you can significantly reduce the time it takes for your symptoms to disappear. Treatment will typically begin by correcting training errors, which usually requires some degree of rest, the use of ice and compression after activities, and an evaluation of the patient's shoes and activities. For pain, nonsteroidal anti-inflammatory drugs (e.g. aspirin, ibuprofen, etc.) may be recommended.
Using a Cold One cold compression therapy wrap for 20 minutes several times a day
relieves pain and inflammation after exercise and work.
Massaging the foot in the area of the arch and heel before getting out of bed may help. Stretching is also important.
Once you try our Cold One Plantar Fasciitis wrap you'll immediately notice relief from pain and swelling.
How To Use A Cold One Wrap.
The Cold One Plantar Fasciitis wrap has three layers. An outer layer of nitrogen blown neoprene, a center layer of sewn in refreezable gels (Not Inserts), and an inside layer of rubberized linen. All three layers are flexible and stretchable so the wrap is very comfortable to wear and compression can be adjusted by the velcro straps.
A typical routine is to place the entire wrap in your home freezer at night. First thing in the morning apply the wrap for 20 minutes. The icing effect will only last about 15 minutes. Doctors and Sports Injury Therapists do not recommend icing for any longer than 20 minutes, so our wraps are safe to use. The compression factor lasts as long as the wrap is worn.
Take the wrap off after 15-20 minutes and put it back into the freezer so it is ready for use later in the day. Typically our users tell us that use again at the end of the day or after activity works best for them.
After a couple of days you'll get into a routine that suits you best based upon your individual schedule and the benefits experienced with the wrap.
Isn't Ice Just As Good?
In a word, NO. Ice is often too cold, for too long. Never use ice for more than 15-20 minutes because it not only can burn the skin (cryoburn), but too much cooling will cause additional damage and create a compounded injury. By the time ice has penetrated the inner layers of soft tissue, it has the potential of damaging the skin. Plus it's messy. Bags of frozen peas work in a pinch, but where is the compression?
Cold One wraps can't over ice. The compression from the neoprene drives the cold deep into the soft tissue and the rubberized linen inner layer protects the skin. The wrap's one size fits all adjustability allows you to wear a sock if the wrap feels too cold against your skin.
Cold One wraps are unconditionally satisfaction guaranteed for 30 days from point of purchase. If it doesn't suit your needs return it and we'll refund your purchase, regardless of how you use the wrap.
The following is an article from HEALTHLINK Medical College of Wisconsin. It provides great additional information on treating Plantar Fasciitis.
Stretching and Strengthening
To reduce pain and help prevent future episodes of discomfort, stretch the calves on a regular basis. Stand with your hands against a wall. With one foot forward and one back, press against the wall, shifting weight over the front foot, while straightening the back leg. Keep the heel of the back foot on the floor and feel the stretch in the heel, Achilles tendon and calf. Then, switch legs.
A similar stretch can be done by standing on a stair step with only the toes on the stairs. The back two-thirds of the feet hang off the step. By leaning forward to balance, the heel, Achilles tendon and calf will be stretched. A similar stretch can be performed when standing where the heel is on the floor and the front part of the foot is on a wood 2x4. Some patients place a 2x4 in an area where prolonged standing is done (such as in front of the sink while washing dishes). Rolling the foot over a tennis ball or 15-ounce can may also be helpful.
Almost 35% of patients in another study cited strengthening programs as the most helpful treatment. To strengthen muscles, do towel curls and marble pick ups. Place a towel on a smooth surface, place the foot on the towel, and pull the towel toward the body by curling up the toes. Or, put a few marbles on the floor near a cup. Keep the heel on the floor and use the toes to pick up the marbles and drop them in the cup.
Another exercise is toe taps. Keep the heel on the floor and lift all of the toes off the floor. Tap only the big toe to the floor while keeping the outside four toes in the air. Next, keep the big toe in the air and tap the other four toes to the floor.
Shoes and Splints
Wearing shoes that are too small may cause plantar fasciitis. Shoes with thicker, well-cushioned midsoles may help alleviate the problem. Running shoes should be frequently replaced as they lose their shock absorption capabilities.
Use of appropriate footwear for daily activities such as standing and walking is very important. Improperly fitting shoes can cause plantar fasciitis. A running shoe with good support through the middle of the arch would be optimal for an exercise shoe.
Experiment with your shoes noting any change in symptoms.
Studies have shown that taping the arch, or using over-the-counter arch supports or customized orthotics also help in some cases of plantar fasciitis. Orthotics are the most expensive option as a plaster cast is made of the individual's feet to correct specific biomechanical factors. One study found that 27% of patients cited orthotics as the most helpful treatment of plantar fasciitis. Heel cups, on the other hand were ranked the least effective treatment in a survey of 411 patients.
Night splints, which are removable braces, allow passive stretching of the calf and plantar fascia during sleep, and minimize stress on the inflamed area. According to several studies, approximately 80% of patients improved after wearing a night splint. It may be especially useful in patients who have had symptoms for more than a year.
The above information is based on an article by the following Medical College authors that appeared in the February 1, 2001, issue of American Family Physician.
Craig C. Young, MD
Associate Professor of Orthopaedic Surgery, Medical College of Wisconsin
Medical Director, Froedtert & Medical College Sports Medicine Center
Mark W. Niedfeldt, MD
Associate Professor of Family & Community Medicine, Medical College of Wisconsin
Physician, Froedtert & Medical College Sports Medicine Center
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