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Monday - Friday 10am-8pm Saturday 10am-6pm Sunday Noon - 5pm 9107 Mendenhall Mall Rd. Suite #301 (907)789-0956 |
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Don't miss out on our great Winter sale. We currently have select winter fashions, outerwear, and footwear on sale at 25-75% off. Plus Toko vices and ski wax kits, ski gloves and goggles at 25% off.
The winner for our $25 Nugget Alaskan Outfitter Gift Certificate for February 2017 is Terri Calvin. Congratulations Terri! To pick up your gift certificate, drop by the front counter and we will get it for you.
January winner: Stephanie Winters
Winners are selected from those of you who receive and open our monthly e-newsletter. It doesn't matter when or how you signed up for our e-mail club - if you are on our email list you are a potential winner each month. Thank you for joining the club!
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Plantar Fasciitis
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Plantar fasciitis is one of the most common orthopedic complaints. The plantar fasciitis
is a
ligament that, attaches at the heel and runs across the bottom of your foot to the toes. The Plantar F
ascia acts as your foots shock absorber and also helps create and support your arch. Your plantar fascia ligaments experience a lot of wear and tear in your daily life. Too much pressure on your feet can damage or tear the ligaments. The plantar fascia becomes inflamed, and the inflammation causes heel pain and stiffness that is worse after sleeping or sitting for long periods, but may decrease with movement or stretching. Plantar fasciitis is a common injury that can persist for years unless properly treated.
Symptoms:
- Stiffness and pain in the morning or after resting that gets better after a few steps but gets worse as the day progresses.
- Pain that gets worse when you climb stairs or stand on your toes.
- Pain after you stand for long periods.
- Pain at the beginning of exercise that gets better or goes away as exercise continues but returns when exercise is completed.
- The pain can develop gradually over time in one or both feet.
Causes:
- Naturally tight calf muscles
- Naturally tight Achilles tendons
- A tendency to roll your feet inward when walking
- Naturally high arches or flat feet
- Excessive body weight
- Improper footwear
- Over exertion and high impact activities
- Walking or standing for long periods of time
- Being between the ages of 40 and 60 are at highest overall risk
- More women than men suffer from plantar fasciitis
- Wearing high heels
Cures:
- P.R.I.C.E.
- Protection -appropriate shoes and insoles
- Rest
- Ice
- Compression - taping, brace
- Elevate
- Decreasing physical activities that cause pain, such as running, walking, and standing for long periods of time
- Switching from vigorous exercise to low impact exercises
- Exercises to stretch the arch and Achilles tendon
- Wearing shoes with good arch support, heel cushioning and stiff soles.
- Putting on supportive shoes as soon as you get out of bed.
- Staying at a healthy weight for your height.
Once you identify your foot pain as plantar fasciitis, it is important to immediately take a few days off and fully rest and ice the foot (crutches are a great idea for a few days). Once the pain and swelling go down, gently and slowly reintroduce activity. Once the Plantar is injured it is very easy to reinjure, just by going through your regular daily activities. Every injury adds scar tissue to the area making it more difficult to heal fully. If you get impatient and don't fully treat the injury, it will often lead to the development of heel spurs (50%) and over compensation which can lead to chronic pain in other areas of the body, including the back, knee, and hip.
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Best insoles for Plantar Fasciitis
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We carry several insoles that you might want to try to help combat plantar fasciitis. I am arranging them by stages: stage 1 = highest level of pain rest stage, stage 2 = recovery stage, stage 3 = return to normal activities
Stage 1
When you are in pain you will probably want extra cushion in your shoe to help absorb impact and relieve pain. We recommend the following insoles:
Stage 2
At stage 2 you are looking for an insole that will give you maximum arch support and one that will not allow your arch to flex. Superfeet green has the highest arch support and cushion. The arch is reinforced, so it will not flex as you walk.
Stage 3
In stage 3 you are starting to return to normal activities, the pain is gone and has been for more than a week. It is time to start rebuilding the strength in your arch by trying an insole that has a bit of flex. If you
feel any discomfort wearing this insole then go back to stage 2 for a while longer.
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Best shoes
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You might need to try out a lot of different shoes and insoles before you find the right combination for you. Customers who have been to a podiatrist, often bring in a list with shoe and insole suggestions that their doctor recommends for them. Here are the top suggestions that we carry...
Running and Walking:
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