I know what you are thinking, but trust me, I’m going somewhere with this.
First, let’s learn about plantar fasciitis.
Plantar fasciitis is a common condition that causes pain and inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone (calcaneus) to the toes. The plantar fascia acts like a shock-absorber and supports the arch of the foot during walking and running.
The primary symptom of plantar fasciitis is heel pain, which is often most pronounced when taking the first steps in the morning or after prolonged periods of rest. The pain may improve with walking or stretching but can worsen with prolonged standing or activity.
The condition is often caused by repetitive strain and excessive stress on the plantar fascia. Several factors can contribute to the development of plantar fasciitis, including:
- Overuse: Engaging in activities that involve repetitive impact on the feet, such as running or dancing, can strain the plantar fascia.
- Flat feet or high arches: Abnormal foot arches can lead to an uneven distribution of weight on the plantar fascia, increasing the risk of injury.
- Improper footwear: Wearing shoes that lack adequate support or have worn-out soles can contribute to plantar fasciitis.
- Obesity: Carrying excess body weight can put additional stress on the feet and plantar fascia.
- Tight calf muscles: Tightness in the calf muscles can affect the way you walk, putting more strain on the plantar fascia.
Below are some of the pieces of advice we give patients during the course of treatment for plantar fasciitis. Note: Not all of these points will apply to everyone with the condition and seeking a medical professional is the only way to confirm a diagnosis.
1. Strengthen the Foot Muscles
29! That is the number of muscles in your foot. If there is weakness there can be a strain placed on the plantar fascia, lets buff those muscles up!
Begin either sitting or standing with your foot flat on the ground and your toes on the leading edge of a towel that is laid out in front of you. Repeatedly “scrunch” your toes to pull the towel beneath your foot. Perform this movement for one minute twice per day. (See video)
Plantar Fasciitis Towel Scrunch
2. Stretch the Calf Muscles
Begin standing in a split stance with your affected leg forward and toes on an object that allows for elevation. In this video a box of lucky charms is shown, you can use a dumbbell, yoga block, or anything that will elevate the front of the foot while planting the heel. Keep the front leg straight. Slowly lean into the wall until a stretch is felt behind the leg. Move in/out, side to side, and shoulder to wall twist. To increase stretch lower now slowly bend your knee towards the wall and repeat the motions. (see video)
3. Supportive footwear
Wearing shoes with good arch support and cushioning can provide relief and prevent further aggravation.
4. Gel Heel Cup
Gel heel cups help cushion the heel and the added lift takes some stress from the calf muscle. Insert into both shoes to prevent an imbalance!
Affiliate Link: Gel%20Heel%20Cups" target="_blank">Gel Heel Cups
5. Rest
Avoid activities that exacerbate the pain and give your feet time to heal.
Each person with true plantar fasciitis may need to be managed differently. Here are some of the treatments we implement in our practice:
Laser Therapy
Dry Needling
Adjustments
Myofascial Release
Corrective Exercises
Lifestyle & Activity Modifications
If you are experiencing what feels like plantar fasciitis we would be happy to help. Please click below to schedule.
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