Condition: Plantar fasciitis. Inflammation of the plantar fascia (fibrous band that supports the arch of the foot) resulting in pain at the heel with eventual heel spur formation.
Treatment: Ultrasound/galvanic current, special taping and prescription lightweight semi-flexible orthotics with spur pad. Wear stiff dress/hiking/biking shoes that do not bend. Do not stretch calves until condition is eliminated. Strengthen muscles of arch to reduce stress on plantar fascia.
Condition: Achilles tendinitis. Inflammation of the Achilles' tendon (structure that holds the calf muscles to the heel bone).
Treatment: Raise heels with heel lifts. Treat with galvanic current and do not stretch while the condition is present. Do not run. It is OK to bike, but without toe straps.
Condition: Shin pain. Inflammation of the posterior tibial tendon (structure that holds a calf muscle to the back side of the lower leg bone).
Treatment: Stretch calves two different ways. Eliminate pronation if present with varus wedged lightweight flexible orthotics. Strengthen front shin muscles by walking with toes in the air or using toe straps on bike and lifting against straps on upstroke.
Condition: Inner knee pain. Inflammation of the patellar tendon (structure that holds the front upper leg muscle to the kneecap) or chondromalacia (roughness of the undersurface of the kneecap).
Treatment: Stretch quads while standing. Correct abnormal pronation with straight lasted shoes and/or semi-rigid orthotics with varus wedges. Bike at least three times per week with toe straps at 80 r.p.m. with low resistance (15 degree bend in knee at bottom of arc).
Condition: Outer knee pain. I.T. band syndrome (iliotibial band structure on the outer upper leg that travels from the outer ilium to the outer knee).
Treatment: Stretch and strengthen iliotibial band two different ways. Correct abnormal supination with valgus wedged flexible orthotics. Bike at least three times per week with straps at 80 r.p.m. with low resistance.
Condition: Lower back pain. Weak abdominals. Tight lower back and hamstrings. Leg length discrepancy. Rotational misalignment of the lumbar vertebra. Muscle imbalance.
Treatment: Diagnosis with x-ray of lower back. Pelvic tilts (ten for each mile). Hamstring stretches. Chiropractic manipulation of the lumbar vertebra. Specific one-sided bending exercises to correct muscle imbalance.
