What hurts…: Right heel hurts in the morning after getting out of bed. After sitting for five minutes pain lessens and then goes away. Sometimes the heel aches during the day. Sometimes my right knee feels tight just below the knee cap.
How you hurt it…: No clue.
When you hurt it…: Not sure.
Your pain level (1 is low, 10 is high pain): 7, but just in the morning.
Your age and overall health…: 45 and good.
Any other information you feel is relevant…: I’ve been doing the Egoscue method for 2.5 years now getting online menus because my PCP told me to get a massage for back pain, which worked for a few days and all the same pains came right back. I figured there had to be a more permanent solution. I turned to Egoscue out of desperation. Egoscue helped me eliminate back pain, my mobility was severely limited back then. But now I’m wondering if physical therapy can help with my right heel, right knee, and lower right shoulder (are they all related?). Egoscue says my knees are knocked into the midline and that the hip, knee, and ankle are not stacked they way they should be, as in atop of one another. After Google research, I was wondering if I have weak tibilias posteriors’ on both feet? Might that explain the problems on the right side?
I’ve attached pictures that I sent to Egoscue for my last menu.
I tried the plantar fascitis part of http://www.youtube.com/watch?v=0A21XUcRQ6g&feature=related. The thing I found difficult was the five minutes of leg raises. My legs were shaking just try to keep them in the air for five minutes. The muscles in my hips were exhausted afterwards! Is the leg supposed to hold itself in the air with the arms just providing a bit of guidance?
YOUR INJURY COULD BE…
Plantar Fascitis With Knee Pain
REHAB YOUR INJURY BY…
Five Minute Miracle: While on your back, use a strap or belt around the ball of your foot to perform stretch in video. Perform stretch for 5 minutes on each leg 1 to 2 times per day.
Calf Stretch: While standing, place your left foot forward and right foot back. Shift your weight forward so you feel a stretch in the back of your right calf. Hold this stretch for 15 seconds, then bend your back knee and you will feel the stretch closer to the base of your heel. Your weight goes on the front leg, as you stretch the back. Repeat this on both legs.
Quad Stretch: While standing, grab your right foot and bring your foot back so your knee is pointed down towards the floor. Hold this stretch for 15 seconds. Perform on both legs twice on each leg.
Windshield Wipers: While sitting, place your heels in a stationary position and pull on your arch in while keeping your big toe down. Perform 2 sets of 15 repetitions, resting about one minute in-between.
Heel Raises: While sitting, lift your heels up keeping your weight on your toes. As you can perform this exercise with no pain, perform these standing. Your goal is to complete 2 sets of 15 repetitions.