Anyone
who has had the pleasure (or displeasure) of seeing a Physical Therapist
knows that PT clinics have great PT toys. They are used in various
ways to treat or prevent certain injuries. Since you can't just run
down the local PT toy store for therapy tools, here are a few household
items that can be used to treat yourself. Note: The following is not
intended to replace therapy from a professional, but merely to supplement
it, or to relieve minor aches and pains before they develop into injuries.
The
Tennis Ball:
An
ordinary tennis ball can be a very effective tool for treating two
common injuries: sciatica and plantar fasciitis. Sciatica is when
the piriformis, which is the connector of the gluteus and hamstring,
becomes inflamed and irritates the sciatic nerve. It can basically
be described as a pain in the butt. Deep tissue massage is one of
the best ways to get rid of the inflammation causing the pain. So
if you can't afford to see a massage therapist every other day, or
you're too embarrassed to ask a friend massage your buttocks, use
a tennis ball. The tennis ball can provide a good static stretch just
by sitting on it. Many find relief while watching TV or while driving.
Or you can mix it up a bit by moving side to side, or in a circular
motion to really loosen up the inflamed muscle.
The
tennis ball is also effective for treating plantar fasciitis, which
is an inflammation of the connective tissue than runs from the bottom
of your heel towards the ball of your foot. It is a sharp pain and
you especially feel it early in the morning because the tissue tightens
up while you sleep. The best way to treat plantar fasciitis is to
get to the cause of the inflammation, which is usually not enough
support in your footwear. For that you can visit a podiatrist or a
specialty running store. But a great way to alleviate the pain associated
with plantar fasciitis is by massaging the bottom of the foot with
a tennis ball. Since the area is tender to the touch, this can be
very painful at first. But you will start to see results just by rolling
your foot over the tennis ball for a few minutes every morning. Once
you become comfortable with the tennis ball treatment, you are ready
to graduate to the golf ball or the frozen pop bottle.
The
Golf Ball:
This
is used in the same manner as the tennis ball to treat plantar fasciitis,
but it is much smaller and harder than the tennis ball, therefore
it digs into your foot deeper...Ouch! This hurts a lot, but is more
effective at breaking up the inflamed tissue than the tennis ball.
There is a product called the Foot Wheel that actually targets the
three main trigger points on the bottom of the foot, releasing pressure
more efficiently. It can be purchased fairly cheap at a running store
and takes the place of the golf ball treatment.
The
Frozen Pop Bottle:
Fill
an empty pop bottle with water and freeze overnight. Then rest your
foot over the frozen bottle for 15-20 minutes at a time. You can roll
your foot back and forth for an added stretch or just let the ice
do the work. This works better than a conventional ice pack for foot
pain, because your arch forms to the round shape of the bottle. I
find the 20 oz. Pepsi bottle to be perfect for me, but if you have
a big foot you may want to try the 32 oz Big Gulp size.
The
Swimming Pool Noodle:
While
usually used as a floatation device or a weapon used between sibling
rivals at the pool, the swimming pool "noodle" can be used
to stretch the Iliotibial Band (IT Band). The IT Band runs the from
the hip along the outside of the leg all the way to just below the
knee, and pain is usually felt on the outside of the knee where the
IT Band is at its narrowest point. You will probably want to cut off
a 12-16 inch portion of the styrofoam noodle in order to get the best
stretch. Lay down on top of the noodle on your side and roll up and
down using your body's weight to stretch out the IT Band like a rolling
pin on dough. At the PT clinic a similar styrofoam roller is used,
but is stiffer and has a larger circumference. The stiffness of these
makes for a better stretch, but the professional rollers are not easy
to find, so the pool noodle is a great substitute.
The
Towel:
This
one exercise can be good for two different injuries. Take a seat on
a chair or couch. Place a crumpled up towel on the carpet in front
of you. Using only your bare toes, repeatedly pull the towel towards
you. You will start to feel the burn in your foot muscles along the
arch, and also in your shin muscles. This stretches and strengthens
those muscles, and can alleviate pains involved with plantar fasciitis
and shin splints. This can be done as preventative maintenance or
to treat your current aches and pains.
If
you have any training, injury, or shoe questions that you feel would
make a good "Tip of the Week", email shoegeek@RunPA.com