Relieving Plantar Fasciitis 👠👠👠

Relieving Plantar Fasciitis

How to Relieve Plantar Fasciitis with Massage and Stretching
You swing your feet over the side of the bed, stand up, and ouch!
What is that pain in your heel that’s got you holding one foot while hopping up and down on the other? You gingerly step down again and you can still feel it, a sharp, stabbing pain deep inside your foot.
A quick Google search offers a diagnosis: plantar fasciitis. You read that it’s inflammation of your plantar fascia, the thick band of tissue that connects your heel bone to your toes. When it’s under too much stress, it develops small tears and irritation. The pain usually goes away once you get up and moving, but according to the internet, ignoring plantar fasciitis can lead to chronic, debilitating pain and other foot, knee, hip, or back problems.
So what can you do to alleviate and prevent plantar fasciitis?
Get checked out
Sure, Dr. Internet is great. But you should have your primary care practitioner check you out or even a physical therapist at Vitality Physical Therapy in Elmhurst too. It’s wise to rule out any other health or structural issues that can cause foot pain.
Stretches
Plantar fasciitis is most common in runners and other athletes. If you run a lot, incorporating foot stretches into your normal warm up and wind down routines can help prevent the development of foot pain.
Even if you are not physically active, you may suffer from heel pain if you work on your feet all day, or if you tend to wear shoes with poor support. You can also benefit from doing foot stretches throughout the day.
Plantar fasciitis is felt most often first thing in the morning because the plantar fascia tends to tighten when you are at rest. If you’re suffering from heel pain, try these stretches in the morning before doing anything else:
  • Flex your foot up and down 10 times before standing.
  • Do toe stretches. With your foot extended in front of you as far as possible while still in reach, grasp and pull your big toe back toward your ankle. Hold for 15-30 seconds. Repeat three times.
  • Try towel stretches. Fold a towel lengthwise and put under the arch of your foot, holding both ends in your hands. Gently pull your foot towards you. Hold for 15-30 seconds. Repeat three times.
  • Finally, do a rolling massage. Sit on the edge of the bed or a chair and roll your foot back and forth over a cold bottle of water, can, or foam roller for one minute.
You can do these same stretches throughout the day when it’s possible to take your shoes off, such as after work, before exercising, or before bed. During these stretches you should feel some pulling, but not pain. Stop and take a break or stretch more gently if it does begin to hurt.
Massage is relaxing even under the best circumstances, so no wonder it’s ideal for soothing sore muscles and tissues when you’ve strained something! In fact, some studies have found that massage combined with stretching works better at treating plantar fasciitis than other medical treatments.
If you’re suffering from heel pain, massage by Annie at ZenGate Healing Arts may help. A massage therapist who is familiar with foot pain and understands all of the muscle groups in your legs/feet and how they connect will know how to massage your tissues and release the tension that can cause pain.
Alternatively, you can do a simple massage at home too. Start by warming your foot tissues with a hot bath, shower, or foot soak to loosen them up. With a little bit of moisturizer or ZenGate Healing Arts CBD massage oil on your hands, massage your foot along its full length from heel to toes with medium to firm pressure. Then switch to massaging across the width of your foot. Go back and forth in these two directions for about two minutes on each foot. Finish by applying ice to each foot for about 15 minutes.
Whether you see a professional at ZenGate Healing Arts or do it yourself, massage increases blood circulation and reduces tightness in your plantar fascia. Better circulation allows your tired muscles to get the oxygen and nutrients they need to feel strong again. All of this promotes healing to the damage done to your foot tissues and helps those tissues be more limber and ready for action so they don’t sustain more damage as you go about your day.
We’ll find a solution
Whatever the cause of your heel pain, the solution is possible. A combination of targeted massage and stretches can go a long way in healing hurting feet and preventing plantar fasciitis in the future. The next time you get out of bed and feel that familiar stabbing pain, take a few minutes for stretches and massage, and you’ll be up on your feet— literally— in no time!

✨ZennaBliss Massage ✨

✨It is official! ✨our newest massage, #ZennaBliss, A cannabis infused #massage is now at ZenGate Healing Arts!

✨It is official! ✨ ZenGate Healing Arts in Elmhurst Illinois newest massage is… #ZennaBliss! A cannabis infused massage with a high amounts of CBD oil at 100mg per ounce. Four lovely aromas to choose from energizing, relieving, relaxing and stimulating. Developed with chronic pain in mind, penetrates deeply into the muscle while providing an extended relief time.
ZennaBliss is a cannabis infused massage with Nature’s Root Sore Muscle Body Oil CBD 100 is all natural and all organic with 100mg of CBD per one ounce bottles. Created with chronic pain and therapeutic work in mind. It has a tremendous glide to it and quickly absorbs into the skin.

ZennaBliss has four aromatherapy  blends to choose from:
Relieving camphor 
Relaxing chamomile & lavender
Stimulating  basil & eucalyptus
Energizing citrus

Our ZennaBliss Massage with Nature Root’s Sore Muscle Body Oil CBD 100 provides the necessary properties to relieve pain &  reduce inflammation. 
CBD is a non-psychoactive, inherent property of the hemp plant, recognized for its pain-relieving and anti-inflammatory properties. Used in our ZennaBliss Massage  for a deeper sense of relaxation, extended relief time and deeper muscle penetration. It works especially well for those individuals battling chronic pain, arthritis, nerve damage, and the sort.
Upon arrival, you will receive your own bottle of Nature’s Root Sore Muscle Body Oil (choice of 4 aromas) to take to your treatment room. What is not used during your session, will be our gift to you to take home.
Reserve your ZennaBliss Massage Now!

12 Days of ZEN Day ONE

DAY 1 Zentastic Deal!

Purchase Three 60-Minute Signature Massages for only $199.99!
SHOP NOW
Valid only on Monday, December 4th 2017 until sold out.

The 12 Days of Zen Day 1 is purchased as a online gift certificate and good for personal use or giving. However is not transferable and cannot be shared or split up. Promotional Value expires 1 year from date of purchase 12/4/2018. Item retains purchase face value for 5 years from date of purchase. Non refundable. Limited to one per person. ZenGate Healing Arts reserve the exclusive right to cancel and/or change this promotion at any time. Available while supplies last. No rainchecks. Cannot be combined with any other offers. Can not be purchased with gift certificates. 

 

Gift Certificates Available!

Traditional Gift Certificates are redeemable for services and products in-store at ZenGate Healing Arts. Your gift certificate can be available for office pick-up or it can be promptly mailed for your convenience, with the options of gift wrapping and a personal message.

Traditional Gift Certificates are redeemable  at ZenGate Healing Arts.

Traditional Gift Certificates are redeemable for services and products in-store at ZenGate Healing Arts. Your gift certificate can be available for office pick-up or it can be promptly mailed for your convenience, with the options of gift wrapping and a personal message.

Purchase Traditional Gift Certificates Here

Instant Online Gift Certificates!

Instant Online Gift Certificates are redeemable at ZenGate Healing Arts. You will receive your online gift certificate immediately through email.    

 Gift Certificates are redeemable at ZenGate Healing Arts. 

 

Instant Online Gift Certificates are redeemable for services and products in-store at ZenGate Healing Arts. You will receive your Gift Certificate immediately through email, with the option of a personal message.

Purchase INSTANT Online Gift Certificates Here.

Should I talk during a massage?

Did you know?

Should I talk during a massage?

Should I talk during a massage?

Sure, if you’d like to talk go right ahead! At ZenGate we understand that talking can help you further relax into massage, especially if you need to work through any challenges in your life. The important thing to remember is that this treatment is all about you relaxing and enjoying the experience.

While many therapists discourage talking in hopes that you will relax, we understand some people feel more relaxed starting off talking, and as the massage progresses, the nervous system enters to the land of quiet parasympethic relaxation which equals more zzz’s!

What it really comes down to is the important issue that there are times when you need to speak up. If the therapist is doing anything that may cause discomfort, makes you uncomfortable, or pain you should let her know immediately. Also, let her know if you get too warm or too cold, if the room is too bright, music is to loud or if the pressure is causing pain. If something is not working for you – speak up! It’s OK!

 

Elmhurst’s Massage Therapist

Annie Van Zeyl, LMT is Elmhurst’s leading massage therapist helping professional men and women go from stressed out to feeling zentastic by reducing muscle tension and pain.

Annie Van Zeyl, LMT is Elmhurst's leading massage therapist helping professional men and women go from stressed out to feeling zentastic by reducing muscle tension and pain.