Avoiding Plantar Fasciitis This Summer

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The spring and summer weather has finally arrived after two months of cold, overcast skies, and rain. The favorite footwear during the warm weather is sandals and of course the popular flip flops.

Though flip flops are great poolside and by the beach they play a part in creating a common foot ailment called plantar fasciitis. Plantar fasciitis (PF) is heel pain or pain on the underside of the foot. It is caused by a strain or inflammation of the main ligament on the bottom of the foot, the plantar fascia. This condition, while not serious, can become very painful and make normal activity and exercise very difficult.

The most common cause for PF is wearing shoes with little or no support for extended periods, and overexertion. Flip flops and sandals without a back strap are particularly troublesome because our toes are constantly gripping the sandal to keep it on our foot. This creates a tightness in the calves and a shortening of the muscles. These contracted muscles then pull on the ligament attachment at the beginning of the heel creating plantar fasciitis.

Myofascial release is quite effective in treating this condition, and in releasing muscle spasm throughout the body. To avoid PF wear supportive shoes for any exercise and when on your feet for an extended period.

Let’s have a pain free summer if possible.

Restoring Range of Motion with Myofascial Release

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I usually talk about Chinese Medicine and seasonal changes in our energy. Today I want to talk about myofascial release and the benefit it brings.

Myofascial release “is a whole-body hands-on approach to the evaluation and treatment of the human structure” ( 1). It focuses on the connective tissue or fascial system which spreads throughout the entire body in a three-dimensional web. The connective tissue surrounds, supports, protects, and becomes part of the muscles, nerves, bones, organs, and blood vessels.

The strength of our connective tissue protects our organs and helps the body maintain its normal shape, and to resist mechanical stresses both internal and external. When we are in good health our body functions harmoniously. When we experience trauma from injury, accident, or overuse of our muscles, the fascia will tighten down to prevent further injury. This tightening will create restrictions in the fascia which can interfere with muscle mobility, creating nerve entrapment and pain.

Other causes of fascial restrictions include issues from the birthing process, inflammation, infection, structural imbalances (i.e.) pelvic rotation/ injury, dental misalignment, leg length discrepancies, and misalignment of the spine. These restrictions if not addressed can put an enormous amount of pressure on pain-sensitive structures. They are responsible for many headaches, backaches, and lack of muscle mobility.

“Most of these conditions go undiagnosed” (2) since the standard tests of x-rays, myelograms, CAT scans, and electromyograms (EMG) do not detect fascial restrictions.

I began studying myofascial release in 2009 after experiencing a session. It was a lifesaver for me since I had been suffering with chronic neck pain from an old injury for more than 10 years. If my neck was not supported correctly during the night, it would go out of alignment. I would suffer migraine headaches and be in bed a good part of the next day. Myofascial release addressed the restrictions not only in my neck, jaw, and head but also in my back. Over time my chronic pain was alleviated and the range of motion in my neck has greatly improved. This modality has made me pain-free and comfortable in my body. I would recommend it to anyone who has been unable to relieve chronic structural pain.

(1), (2) …The John F. Barnes Myofascial Release Brochure, Fall 2023

Treating Fibromyalgia with Traditional Chinese Medicine

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Traditional Chinese Medicine (TCM) views Fibromyalgia (FMS) as a complex syndrome. It can consist of a combination of several different syndromes depending on the origin and specific symptoms of the person.

FMS is a disease that predominantly targets women aged 20 – 50 and creates a lot of pain and suffering. This chronic condition was often misunderstood by allopathic medicine physicians.

The symptoms of FMS can include generalized body pain, muscle stiffness, and fatigue. Symptoms are usually worse in the morning and after exercise. The pain is described as deep, shooting, throbbing, burning, or stabbing with certain tender spots. FMS is not a progressive or degenerative disease.

People also report chronic fatigue. Symptoms can also include poor sleep, numbness, headaches, tingling, fuzzy thinking, sensitivity to light or noise, and dizziness. Other symptoms can include irritable bowel syndrome, blurred vision, depression, cold extremities, and palpitations to name a few.

Western medicine does not have a lot to offer people who suffer from FMS aside from pain meds (which are not always effective) and sleeping aides. According to TCM disease theory the signs and symptoms of FMS are primarily due to a dysfunction of the liver and spleen.

Liver is responsible for the smooth flow of chi in the body. The liver is also strongly influenced by the emotions of anger, frustration, and resentment, which can block the chi or energy flow. This blockage can overflow into the spleen and impair the spleen’s ability to make blood resulting in a blood deficiency.

The spleen can also be impaired by poor eating habits (eating fried or raw foods, eating on the run, excessive stress, overthinking, and prolonged exposure to dampness. A weak spleen will produce dampness in the body. This condition will negatively affect the body’s ability to digest food and create stagnation.

Treatment of FMS consists of:

  • A bland diet, limiting simple carbs (sweets, fruits and milk products, soft drinks)
  • Acupuncture and acupressure to relieve blockages
  • Herbs and supplements
  • Physical activity, go slowly but have some activity every day.

Since each person is different it is important to be under the care of a licensed acupuncturist.

Treating Carpal Tunnel with Myofascial Release

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Carpal Tunnel Syndrome is a painful condition which is caused by pressure on the median nerve in the wrist. The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of your hand. The symptoms can include tingling, pain, numbness, and weakness in the hand and arm.

The causes of carpal tunnel can be repetitive hand motions, heredity, doing hand and wrist activities that involve extreme flexion or extension for a prolonged period, pregnancy (hormonal changes can cause swelling in this area), and other health conditions such as diabetes, thyroid imbalance, and rheumatoid arthritis.

Myofascial release is very effective in treating carpal syndrome because it loosens restrictions and breaks up adhesions around the flexor tendons.When the restrictions are removed inflammation and swelling are reduced and any fluid build up in the wrist joint can drain. Myofascial release is the preferred treatment for carpal tunnel syndrome because it effectively eliminates the pain, tingling and numbness without surgery.

Treating Whiplash with Myofascial Release

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Whiplash is a neck injury created by a rapid back and forth motion of the neck. It is usually caused by a rear-end collision car accident, but can also result from sports accidents, physical abuse, and other traumas such as a fall.

The whiplash injury can be a strain or sprain but can also include other types of neck injury. Most people improve within a few weeks with pain meds and exercise, but others experience chronic pain and other lasting complications.

Some symptoms of whiplash

  • Neck pain and stiffness
  • Loss of range of motion
  • Headaches starting at the base of the skull.
  • Tingling or numbness in the arms
  • Fatigue
  • Dizziness
  • Tenderness or pain in the shoulder

You can also have

  • Difficulty sleeping
  • Memory problems
  • Ringing in the ears
  • Difficulty focusing

You should always be assessed by a doctor to rule out broken bones or other injuries. If you have chronic neck pain and impaired range of motion 4-6 weeks after a whiplash injury, Myofascial Release can help alleviate your symptoms.

With Myofascial Release we assess the client’s posture standing. We are checking shoulders and hips to see if they are level and in the same plane. We are looking for areas of muscle contraction, pulling, and hardness.

Treatment consists of gentle, sustained pressure and stretching to release the muscle contraction and restrictions in the connective tissue. These restrictions can keep the muscle in spasm and exert as much as 2,000 lbs. of pressure per square inch on the vertebrae and nerves. Once restrictions are removed pain subsides and range of motion returns. I know this from my own experience with neck pain. As with any holistic treatment, the longer you have had the issue, the longer it takes to resolve it.

Treating Carpal Tunnel Syndrome with Myofascial Release

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Carpal Tunnel Syndrome is a condition that creates pain, numbness and tingling in the wrists, arms, and hands. It is created by pressure on the median nerve which passes through the carpal tunnel in the wrist to the hand.

The causes of Carpal Tunnel Syndrome (CTS) can vary from repetitive overuse of the wrist and hands, the anatomy of the wrist or the presence of underlying health problems such as diabetes and rheumatoid arthritis. CTS usually affects the thumb, forefinger and the middle finger of the hand.

Many times, CTS is a chronic condition that is treated with splints, hot and cold compresses and ultimately surgery. Unfortunately, the results often are not optimal with any of these treatments.

I suffered from CTS approximately 10 years ago. The pain was so bad it would wake me up at night. I went to a neurologist and was diagnosed with CTS. I was told to wear a splint at night. That didn’t help much, but when I had a myofascial release session that week, I got relief.

Myofascial release helps to elongate the muscles and release restrictions in the fascia which are causing nerve impingement. CTS can be created by inflammation or restrictions in the hand, wrist, forearms, elbows or the shoulder. Once these entrapments are released the nerves can glide smoothly again.

My own CTS luckily has not returned.

Treating Piriformis Syndrome with Acupressure and Myofascial Release

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glutes piriformis syndrome sciaticaOn my trip to Savannah last week, I had a very nice conversation with the woman sitting next to me. When I told her that I was a bodywork therapist; she asked if I knew of Piriformis Syndrome. Though I knew something about treating it, I was intrigued to do more research.

The piriformis is a flat, band-like muscle deep within the buttocks that runs from the front of the sacrum to the hip joint (head of the femur). It functions to laterally rotate the hip and is a core stabilizing muscle. The piriformis is important because the sciatic nerve runs under it, and in a small percentage of people, the sciatic nerve runs through it. Therefore, injury or inflammation to the piriformis can irritate the sciatic nerve and cause sciatica. When this occurs, it is called piriformis syndrome.

Piriformis syndrome is different from true sciatica which is usually the result of herniated spinal discs, physical trauma, osteoarthritis or years of prolonged sitting and bending. True sciatic pain also takes longer to treat.

The symptoms of piriformis syndrome are pain deep in the buttocks that may radiate down the back or side of the leg through the knee. This pain can present in many ways, sharp or dull and achy, or nagging with numbness and tingling. Symptoms are like true sciatica, but with piriformis syndrome pain usually stops at the knee and there are tender trigger points in the butt. It is best to consult a doctor for a definite diagnosis.

This syndrome is common to runners or people who sit for long periods of time commuting or at their job. My friend on the plane had recently run an extreme marathon. Overuse can create spasm in the piriformis, pinching the sciatic nerve. Piriformis syndrome is more common during the winter when people have been out in the cold. Treatment in Chinese Medicine would include acupuncture, acupressure, heat, bodywork, stretching and at-home care. The home care treatment would be applying heat to the area, applying sustained pressure to the trigger point by sitting on a tennis ball and gentle stretching.

“A simple stretch for the Piriformis muscle: sit in a chair with both feet on the floor. To stretch the right side, place your right ankle across the top of your left knee. Then gently lean forward until you feel the stretch in your butt. Repeat on the other side by reversing the action”.

It may take weeks to achieve pain relief from an acute problem, a chronic problem will take longer, but of course, everyone is different.

Myofascial Release and Chronic Pain

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Toa Heftiba on Unsplash

Photo by Toa Heftiba on Unsplash

Myofascial Release is a hands-on bodywork technique that can help in reducing chronic pain and improve range of motion.  It accomplishes this by utilizing gentle sustained pressure into tight restricted muscles and fascia (connective tissue).

“Tight inflexible fascial restrictions can pull on muscles and other structures with up to 2000 pounds of pressure per square inch, causing pain, tension, and limited mobility.”

John Barnes

Myofascial Release can relieve not only temporary tightness but also long-held tension and chronic pain. I credit Myofascial release with helping me to heal my chronic neck pain.

I suffered from chronic neck pain for more than 10 years; the result of an ice-skating accident that occurred when I was 8 years old. My neck pain and restrictions became a problem more than 30 years after the whiplash accident. I was in constant discomfort or pain with my neck. When I slept with the wrong pillow, I would wake up with migraine headaches that would sometimes last all day.

My neck injury was the inspiration for my change of career. It led me to study Jin Shin Do® acupressure, Craniosacral Therapy and finally Myofascial Release. All these therapies have helped me on my healing journey, but I credit Myofascial Release with helping to heal my chronic neck pain.

I still must have the right orthopedic pillow, but I no longer wake up with migraines if I sleep badly. I would recommend Myofascial Release to anyone who suffers from chronic structural pain. It is amazing how good you can feel in your body at any age.

Chinese Medicine and Sciatic Nerve Pain

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Sciatica is a painful condition which begins in the lower back and radiates down one or both legs sometimes into the feet. It is caused by pressure on the sciatic nerve which extends from the lower back down the back of the leg.

Sciatica is usually cited as the result of a structural issue; a herniated or ruptured disc, muscle spasm of the low back or inflammation of the vertebrae or sacroiliac joint.

Traditional Chinese Medicine observes that this condition occurs more frequently during the cold damp weather of fall and winter.  Though structural problems are most often used to explain the pattern of pain, TCM also considers individual imbalances along with the external influences of cold, damp, heat or wind in combination as key in creating many painful conditions.

In TCM, sciatica and low back pain are thought to be the result of cold or damp blocking the body’s circulation, trauma creating energy and blood stagnation or from an underlying condition of deficiency in the body.

Acupressure and acupuncture are very effective in treating sciatica.  They help to identify the cause and contributing factors to the condition.  Muscle groups involved in creating the spasm can be successfully released. When the muscles lengthen they no longer pull on sensitive structures and the pain diminishes.

Though many people may present with sciatica, they may have different contributing factors or causes. Therefore, the treatment will depend on the individual’s specific symptoms.

Chinese Medicine and Sciatic Pain

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The sciatic nerve originates from the lower spine and goes down the side of the leg to the foot. When inflamed or compressed it sends intense pain down the buttocks to the back of the leg and foot. It can also cause numbness or tingling and difficulty walking or standing.

Some causes of sciatica, aside from the structural issues of herniated discs, tight muscles or spinal stenosis, could be prolonged sitting on hard surfaces, keeping a wallet in your back pocket, sudden twisting or improper lifting of heavy objects.

Since many of us are traveling this time of year, it’s important not to overstuff suitcases and lift carefully. Acupressure and myofascial release are very effective in treating sciatic pain. They help to balance the energy, release tight muscles and increase circulation to alleviate discomfort.