Hands and Feet

The Hands and Feet. Why do they have their own special place? 

Simple, they are ususally the victims of a more dysfuncitonal hip, core or upper body.  

The most common pain trigger is a trauma. Sprained foot, finger or wrist from falls or sports. 

So this section will cover some stretches and exercises for the hands and feet spcifically along with some thoughts on how to take care of them. 

    Plantar Fasciitis 

    What is it? Well lets consider that the bottom of the foot is exclusive from the rest of the body. It is actually the end of the line for the fascial system and a body part we use all of the time, the foot. 

    SO to answer what it is, you have to understand it is a functional unit of the foot, ankle, knee and hip.  All of these play a roll in creating one of the most painful injuries we can have.  

    Basic signs and symptoms: 

    1. Pain in the heel when you walk - especially in the morning with a first step 
    2. Usually you are somewhat painless throughout the day, but towards the end you will begin to have a huge ache even when sitting

    Most important part -  Treatment!! 

    You can typically take care of this one on your own, assuming it is a simple case. To figure out the cause or causes you have to take the time to meet with me. 

    A great one is the Pike hamstring/fascia stretch shown in the video here. Enjoy!!! 


      Wrist Pain


      • Hold the stretch for 30-45 seconds
      • Feel the stretch through the wrist and into your elbow (this is also a great elbow mobility stretch) 
      • Hold to tolerance and your ability 
      • Breath through your stretch 

      DO NOT's: 

      • Cause PAIN 
      • Force the wrist into a position that is not comfortable
      • Hold your breath 

        Low Back Pain with Disc Involvement


        • Pain, deep in the hip
        • Pins and needles down the leg, into the calf and/or foot and toes
        • Numbness in the lower leg, foot and/or toes
        • Weakness: you can not move your toes, walk on your heels or toes


        • As above, when the disc becomes involved at this level there have been micro-traumas to the disc over the years and it is finally weakened enough to bulge, protrude or herniate into the nerve root space

        What to do?

        • Typically this one is an immediate spinal ortho referral, MRI to gauge severity and possible surgery depending on severity. NOT ALL DISC problems are surgical. Quite a few can be handled conservatively.


        • Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg
        • Usually only one side of the body is affected
        • Pain in the rear or leg that is worse when sitting
        • Hip pain
        • Burning or tingling down the leg
        • Weakness, numbness, or difficulty moving the leg or foot
        • A shooting pain that makes it difficult to stand up


        • Irritation of the nerve root of the lower lumbar and lumbosacral spine
        • Muscle spasms in the back or buttock
        • Sciatic nerve becomes pinched, usually by a herniated disk in your spine or by an overgrowth of bone on your vertebrae.
        • True Sciatica is generally linked to disc involvement but not usually as intense as far as pain and nerve symptoms (loss of feeling and strength in the lower legs and feet)
        Piriformis syndrome


        • Acute tenderness in the buttocks and sciatica-like pain down the back of the thigh, calf, and foot
        • Symptoms often become worse after prolonged sitting, walking, or running and may feel better after lying down on the back


        • Lumbar herniated disc
        • Degenerative disc disease
        • Piriformis muscles runs from your lower spine to the top of your thigh bone. When this muscles presses on your sciatic nerve the pain is caused.

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