Plantar Fasciitis
Plantar fasciitis is a common foot condition characterized by inflammation of the bottom of one or both of your feet. It’s often worse in the morning and accompanied by a painful first few steps every morning. Factors such as increased running volume, new footwear, or changes in job-related tasks may contribute to its development. Understanding its symptoms and treatment options is essential for effective management.
Symptoms of Plantar Fasciitis:
Gradual onset of localized "piercing" plantar heel pain
Intense pain with the first few steps following inactivity
Pain improves with rest (unloading the foot)
Associated factors like recent running, new footwear, or changes in job-related tasks
Uncommon Symptoms:
Sudden and severe foot pain without an apparent cause
Persistent pain not relieved by rest
Difficulty bearing weight on the affected foot
Swelling, redness, or limited mobility in the foot
Symptoms worsening over time or accompanied by fever chills may indicate infection
At-Home Treatments:
Perform stretches before getting out of bed, using a towel wrapped around the forefoot pull upwards stretching both the plantar fascia and Achilles tendon.
During flare-ups, follow the PRICE (Protection, Rest, Ice, Compression, Elevation) protocol to alleviate pain and inflammation.
Rolling out the bottoms of your feet on a lacrosse ball will bring some relief to the tissues on the bottoms of your feet. Try this for 5-10 minutes 2 times a day
Massaging your calf can help release the muscles that apply tension to the bottoms of your feet. So can stretching your calves. Hold the stretch for 30 seconds per calf and repeat two times per calf.
Treatment in the Office:
Soft tissue work to the bottoms of your feet, shockwave therapy and releasing your calf muscles. Custom orthotics may be prescribed based on your case.
Utilize instrument-assisted release techniques of the plantar fascia and calf muscles to reduce tension and promote recovery
Address biomechanical concerns and joint restrictions in the foot, pelvis, and low back
Assessing for the use of heel pads or orthotics to provide additional support and cushioning
Plantar fasciitis can significantly impact daily life, but with proper understanding and management, its symptoms can be effectively addressed. By combining at-home treatments with professional interventions you can experience relief from pain and discomfort, and resume regular activities.
When Should you Book An Appointment:
If you’ve had enough of the pain and it’s limiting the enjoyment in your day to day life. Or once you’ve tried the above stretches and have little to no success. Click here to book in.
If there a tingle in your feet, or you begin to experience weakness in your feet seek medical attention immediately.
