Plantar Fasciitis
Jogger's Heel
3 STEP DIAGNOSIS- Plantar Fasciitis
Do I have Plantar Fasciitis?
1. Do you feel pain here?
Plantar Fasciitis usually starts as localized sharp or burning pain where the fascia underneath your foot joins to the inside of your heel.
Sometimes this area is inflamed or swollen and the pain may spread throughout the arch of your foot.
2. Do these activities cause pain?
Plantar fasciitis is 'load-related' and flares up with activity that results in high impact forces such as running, squatting and bouncing on your toes.
Initially, pain is present when starting an activity or warming up and may subside during the activity, but in chronic cases, pain can persist throughout the run.
3. Does this hurt?
Getting up in the morning... Ouch?
Is there pain first thing in the morning or after you get up from sitting for a long period of time?
Often the fascia tightens up overnight or when the foot is not weight bearing and causing strain and pain when you initially put weight on it.
Do I have Plantar Fasciitis?
1. Do you feel pain here?
Plantar Fasciitis usually starts as localized sharp or burning pain where the fascia underneath your foot joins to the inside of your heel.
Sometimes this area is inflamed or swollen and the pain may spread throughout the arch of your foot.
2. Do these activities cause pain?
Plantar fasciitis is 'load-related' and flares up with activity that results in high impact forces such as running, squatting and bouncing on your toes.
Initially, pain is present when starting an activity or warming up and may subside during the activity, but in chronic cases, pain can persist throughout the run.
3. Does this hurt?
Getting up in the morning... Ouch?
Is there pain first thing in the morning or after you get up from sitting for a long period of time?
Often the fascia tightens up overnight or when the foot is not weight bearing and causing strain and pain when you initially put weight on it.
Do I have Plantar Fasciitis?
1. Do you feel pain here?
Plantar Fasciitis usually starts as localized sharp or burning pain where the fascia underneath your foot joins to the inside of your heel.
Sometimes this area is inflamed or swollen and the pain may spread throughout the arch of your foot.
2. Do these activities cause pain?
Plantar fasciitis is 'load-related' and flares up with activity that results in high impact forces such as running, squatting and bouncing on your toes.
Initially, pain is present when starting an activity or warming up and may subside during the activity, but in chronic cases, pain can persist throughout the run.
3. Does this hurt?
Getting up in the morning... Ouch?
Is there pain first thing in the morning or after you get up from sitting for a long period of time?
Often the fascia tightens up overnight or when the foot is not weight bearing and causing strain and pain when you initially put weight on it.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Plantar Fasciitis.
How do I fix/prevent Plantar Fasciitis?
1. Know your injury
Did you know that if you do not allow your injury to recover fully but continue to strain it, the tissue gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Plantar Fasciitis.
How do I fix/prevent Plantar Fasciitis?
1. Know your injury
Did you know that if you do not allow your injury to recover fully but continue to strain it, the tissue gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common conditions of the lower limb (such as Plantar Fasciitis) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause heel, foot and ankle pain. If you suspect that you may have plantar fasciitis then we suggest that you visit a health care professional to exclude any other serious causes.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Plantar Fasciitis.
How do I fix/prevent Plantar Fasciitis
1. Know your injury
Did you know that if you do not allow your injury to recover fully but continue to strain it, the tissue gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common conditions of the lower limb (such as Plantar Fasciitis) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause heel, foot and ankle pain. If you suspect that you may have plantar fasciitis then we suggest that you visit a health care professional to exclude any other serious causes.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common conditions of the lower limb (such as Plantar Fasciitis) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.