Exercise for Plantar fasciitis

1.     Towel Stretch

Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body, stretching the back of your calf muscle. Hold this position for 30 seconds. Repeat 3 times. When the towel stretch becomes too easy, you may begin doing the standing calf stretch.

2.     Standing Calf Stretching

Facing a wall, put your hands against the wall at about eye level. Keep the injured leg back, the uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 30 to 60 seconds. Repeat 3 times. When you can stand comfortably on your injured foot, you can begin stretching the planter fascia at the bottom of your foot.

3.     Plantar Fascia stretch

          

Stand with the ball of your injured foot on a stair. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 30 to 60 seconds and then relax Repeat 3 times. After you have stretched your bottom muscles of your foot. You can begin strengthening the top muscles of your foot.

4.     Frozen can roll

Roll your injured foot back and forth from your heel to your mid arch over a frozen can. Repeat for 3 to 5 minutes.This exercise is helpful if done first in the morning.

5.     Sitting Toe raise

Sit in a chair with your foot flat on the floor. Raise the toes and the ball of your injured foot off the floor while keeping your heel on the floor. Hold for 5 seconds. Repeat 10 times. Do three sets of 10.

6.     Towel pick up

With your heel on the ground. Pick up a towel with your toes and release. Repeat 10 to 20times.

7.     Resisted flexion, dorsal flexion, inversion, eversion with elastic band is recommended as well.

 

 

 

What is the TMJ disorder, How to treat?

What is TMJ disorder?

Temporomandibular joint (TMJ) connects the mandible( lower jaw) to the skull and regulates the movement of the jaw. The TMJ is one of the most complex, delicate and highly used joints in a human body. The most important functiuons of the TMJ are mastication and speech. TMJ disorder is a generic term used for any problem concerning the jaw joint.

What causes TMJ disorder?

1.     Stress( stress tighten face and jaw muscles, and clench the teeth.)

2.     postural problem of the head and neck

3.     Injury to the jaw

4.     Aging

5.     Disc dislocation

6.     Grinding and clenching the teeth

7.     Arthritis or Rheumatoid arthritis.

What is the symptom of TMJ disorder?

The most common TMJ disorders are pain dysfunction syndrome, internal derangement, arthritis, traumas.

 

How to treat TMJ?                                                                                   

1. Electro-Acupuncture to cut the pain and discomfort.

2. Massage to relax Pterygoid muscles.

3. Cupping( sometimes when the pain is severe)

4. Self massage to Masseter muscle.