Tag Archives: Ligament Restore by Pure Encapsulations

When Your Heels Hurt in the Morning

HeelsHurtJacquie Eubanks RN BSN

If you hobble about with heel pain when you take your first steps in the morning, you may have developed plantar fasciitis, one of the most common causes of heel pain and stress. Normally, the pain quickly subsides simply by walking, which warms and stretches the tissues. However, intense activity or periods of sitting or standing throughout the day may trigger the pain to return. One thing for certain is that the pain and stiffness will be there again the next morning. Common to long distance runners, the overweight and those who wear shoes without adequate arch support, plantar fasciitis is an inflammation of the plantar fascia, a strong tissue band that runs along the bottom of the foot and stretches from the heel to the mid-foot bones.

The multifunctioning plantar fascia provides arch support, stores potential energy for foot acceleration, and performs as a shock absorption mechanism. Consisting of three distinct areas, known as the medial, central and lateral bands, the central band is the most likely to be affected. Although some argue that the pain is caused by chronic degenerative irritation that can occur with or without inflammation, there’s no question that this condition can be painfully debilitating. While plantar fasciitis can be the result of aging, traumatic injury, or tight Achilles tendons, most cases are caused by overuse stresses, training errors, improper foot wear, sudden weight gain and chronic obesity, as well as a profession that requires standing for long time periods.

The good news is that the condition is often temporary and most cases resolve satisfactorily with nonsurgical treatment. For the highly physically active person with chronic pain, the slow resolution can be frustrating, as similar to ligaments the fascia tissue takes time to heal. A combination of treatments may help to speed recovery, but it can up to a year to return to normal pain free functioning, particularly when activity is not curtailed. If the condition is not resolved it can lead to associated secondary injury to the hip and knee joints. Treatment often includes rest, exercises that stretch the Achilles tendon and the calf muscles and, most importantly, pain and inflammation reduction.

Conservative treatments for the relief of plantar fasciitis include:

– When an injury is involved, rest, ice, compression and elevation is important. If an injury is particularly painful, cold therapy can be applied for 10 minutes every hour for the first 24 – 48 hours. As symptoms ease, an icepack can be applied three times a day. If the pain is caused by repetitive impact, icing for 20 minutes after activity and at the end of the day is recommended.

– Be sure every day shoes have adequate arch support, and rotate your shoes daily. Running shoes wear out quickly, so replace them as often as needed to ensure good arch support and proper cushioning.

– Foot sleeves designed specifically to address plantar fasciitis provide targeted compression to reduce pressure on the fascia to alleviate arch and heel pain, as well as aid recovery.

– Custom made orthotics, arch supports or heel pads inserted in shoes can help prevent further damage and reduce pain by redistributing pressure. They should be worn in both shoes at all times, even if the pain is in one foot.

– Wearing a night splint that holds the foot in a flexed position helps to lengthen the fascia and Achilles tendon while sleeping, often alleviating morning pain and stiffness.

– Exercises that stretch the calf muscles and the Achilles take priority over strengthening when pain is present. Though it’s typical to experience pain in just one foot, healthcare practitioners recommend stretching both sides several times daily.

– Try exercises such as sitting on the floor with the legs straight in front of you. Then reach for the toes and pull them toward you. You can also sit in a chair with one foot crossed over the opposite knee. Then pull the toes back and use your thumb to massage along the fascia.

– Standing calf stretches help to loosen the Achilles to relieve stress on the fascia. To stretch the calf muscles, stand about three feet from a wall and place one leg straight behind you with your toes facing forward. With hands placed on the wall, keep the back knee straight, and the feet flat on the ground. Bend the opposite knee and lean in towards the wall until a good stretch is felt in the calf muscle. Hold for 30 – 60 seconds and repeat several times. Be sure to stretch both calf muscles.

– Rolling each foot on a ball, or a roller designed specifically for stretching underneath the foot, is helpful and can be done while seated.

– Avoid high impact jumping activities like aerobics or volleyball. Limit repetitive activity to every other day and cross train on alternate days. Avoid exercising or walking barefoot on hard surfaces. A low impact sport such as cycling or swimming, which place no direct impact on the heels, are good alternative exercise choices.

– Creams or gels that contain anti-inflammatory or pain-relieving ingredients may also be very helpful.

Professional Supplement Center carries these and other high quality products to aid recovery and help relieve symptoms of plantar fasciitis:

Ligament RestoreLigament Restore by Pure Encapsulations: This product combines ingredients found naturally in tendons, ligaments and joints to help strengthen and support the maintenance and repair process of healthy connective tissues. Gluten and soy free, Non-GMO formulation.


Plantar Fasciitis...Plantar Fasciitis Sleeves by Zensah: These sleeves utilize T-Band Compression™ to help lift and stabilize the area from the Achilles to the plantar fascia, reducing pressure and relieving heel pain. The sleeves provide targeted compression to improve circulation and reduce swelling for faster recovery. Moisture-wicking fabric keeps feet dry, while silver ions provide odor protection. Sold as a pair, these comfortable sleeves may be worn day, night and during activity. Unisex sizes S, M, L. Available in White, Black or Magenta.


Foot RollerFoot Roller by TheraBand®: This simple and effective foot roller provides temporary relief from foot pain associated with plantar fasciitis, heel spurs, tired feet and excessive activity. The ridged design and 1.5” diameter is idea for stretching the plantar fascia and increasing flexibility. Roller may be frozen or chilled prior to use to help reduce inflammation. Compact, lightweight, easy to clean, and slip resistant. Exercise instructions included.


Celadrin Topical...Celadrin® Topical Liposome Lotion by Now Foods: This paraben free lotion provides topical relief for general joint discomfort, soreness and stiffness. Liposome delivery provides superior penetration and absorption of active ingredients in support of increased joint function and balance.


Herbal Heat Roll-OnHerbal Heat Roll-On by Heritage: Intended for external use, this soothing massage liniment provides fast acting, warm, penetrating relief after exercise or strenuous activity. Eco-friendly, cruelty-free herbal formulation.


Topricin Foot...Topricin Foot Therapy Cream by Topricin (Topical Biomedics): This award winning homeopathic foot therapy cream is specifically formulated to effectively address foot and ankle pain. Effective for plantar fasciitis, Achilles tendonitis, heel pain, strains, sprains, bruising, and leg cramps, as well as impact and sports injuries, this soothing treatment addresses swelling and soreness while helping to drain fluid and toxin buildup, improving blood flow to the injured tissue. Made in the USA, without fragrance, petroleum, mineral oil, menthol or capsaicin. Fast absorbing, non-greasy and non-staining formulation.

Plantar Fasciitis. http://www.healthline.com/health/plantar-fasciitis#overview1
Heel and Foot Pain (Plantar Fasciitis). https://patient.info/health/heel-and-foot-pain-plantar-fasciitis
Oh My Aching Feet: Plantar Fasciitis. http://www.empowher.com/plantar-fasciitis/content/oh-my-aching-feet-plantar-fasciitis
Plantar Fasciitis. http://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/plantar-fasciitis
Plantar Fasciitis. http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/treatment/txc-20268820
Calf Stretches. http://www.stretching-exercises-guide.com/calf-stretches.html
Fullem, Brian W. DPM. The Runner’s Guide to Healthy Feet and Ankles. Skyhorse Publishing, 2016

Exercise Related Injury Recovery

Exercise Related Injury RecoveryBy Jacquie Eubanks BSN, RN

An exercise related injury can happen to anyone regardless of their fitness level.  The cause may be a sudden traumatic event such as a fall, collision or a misstep.  However, many injuries occur gradually and may be due to overuse, unsupportive shoes, or inadequate warm up, stretching or cool down. The most common workout injuries include:

  • Muscle pull or strain – Occurs when a muscle or tendon is stretched or torn, often as a result of overuse or improper use. 
  • Shin splints –  A condition characterized by pain in the lower part of the leg generally caused by repeated trauma to the connective muscle tissue surrounding the shin bone. 
  • Tendonitis – An inflammation of the tendon resulting in painful movement.  Tendonitis is most often caused by overuse or poor body mechanics. 
  • Dislocations – Joint injuries that force the ends of your bones out of position.  The cause is often a fall or blow or direct physical contact with a finger, shoulder or knee joint. 
  • Sprains – Occurs when a ligament is stretched or torn, typically when a joint is subjected to excessive force or unnatural movement.  The degree of severity varies between a stretched ligament and a partially or completely torn ligament. 
  • Stress fractures –  An overuse injury that occurs when muscles become fatigued and are unable to absorb added shock.  The overload of stress is transferred to the bone causing a tiny crack.  Most stress fractures are the result of impact, improper equipment or a too rapid increase in intensity.  The majority of stress fractures occur in the lower legs and feet. 
  • Muscle cramps or spasms – Strong and sustained muscle contractions that are generally relieved by gentle stretching. 

Many minor injuries can be treated at home.  Dislocations and torn ligaments require medical assistance.  With lesser injuries, there are three basic phases of recovery:

Immediate post injury.  The first 24 – 48 hours after an injury is referred to as the acute phase.  As quickly as possible after an injury,  follow the RICE program:

  • Rest –  Minimize the movement of the injured body part to give tissues time to heal.
  • Ice –  Icing is a simple and effective way to reduce inflammation, pain and swelling.  Apply an icepack for 10 -15 minutes at a time, every hour for the first four hours.  Then 4 times daily for the next 2 -3 days.  After 48 – 72 hours switch to heat treatments.
  • Compression –  An elastic bandage will help reduce swelling when the injured area is wrapped immediately following an injury.  It should be snug but not too tight.  It may help to pad the injured area before wrapping to allow pressure where it is most needed and relieve pressure stemming from the bandage on area around the injury.
  • Elevation –  Raising the injured part above heart level allows fluid to drain away from injured tissue resulting in reduced pain, swelling and inflammation.
The recovery period.  After you have been pain-free for one week, you can slowly begin active movement.  Once swelling subsides and pain diminishes, you can begin to recover your strength, endurance and range of motion.  Use the same care in your rehabilitation plan that you did in your treatment of the injury.  Practice moderation and start with gentle exercises.  Gradually increase the power and strength of your activity.  Be sure to warm your muscles before exercising, and cool down with ice afterward  if there is any pain or swelling. 

The functional phase. This is the time to work toward full recovery and regain your full exercise capacity.  As you begin to test your limits, use pain and swelling as a guide to  how quickly you can increase intensity and length of exercise.  During this phase it is important to take steps to prevent repeat injury.  Consider using a brace for additional support and continue to ice the injured area after exercise for at least an additional week or two.  

Most importantly, continue to engage in some form of exercise while your body heals and recovers from the injury.  Muscle power fades rapidly when muscles are not used.  Be as active as you can without stressing the injured area.  Try a different form of exercise that allows you to continue some activity.  For example, if you’ve injured your shoulder playing tennis, you can walk for exercise.  If you’ve sprained your ankle, do an upper body workout.  Consider a cross-training exercise such as swimming to aid in full strength and endurance recovery. 

A good tip to remember:  Simple injuries can be easily overcome.  The major illnesses that stem from inactivity are not. 

Supplements to aid injury recovery include:

Acute Phase by Metagenics  is designed to provide targeted nutritional muscle tissue support and minor pain relief.  Featuring premium-grade proteolytic enzymes, targeted herbal extracts, and essential minerals,  Acute Phase is the ideal nutritional component for the first three days following an injury. 

Ligament Restore by Pure Encapsulations  combines ingredients found naturally in tendons, ligaments and joints to help strengthen and support the maintenance and natural repair processes of healthy connective tissue.

Arnicare Gel with MDT Pack by Boiron  is a homeopathic formula that temporarily relieves muscle pain and stiffness due to minor injuries, overexertion and falls.  It also reduces pain, swelling and discoloration from bruises.

Injurotox (B-11) by Apex Energetics provides relief of symptoms from injuries to soft tissues or bones either from recent or existing trauma or impact.  Useful for overuse and muscle weakness and rich in homeopathic phytotherapeutics and flower essences, Injurotox is excellent for injury or surgical recovery. 

Muscle-Aid by BioGenesis Neutraceuticals  is an mineral amino acid chelate and vitamin beverage that includes malic acid, taurine, glutamine, L-carnitine, and selenium for optimizing energy support.  Muscle-Aid helps control muscle spasms, alleviates cramping, and supports cardiovascular health.