Tips for managing plantar fasciitis

 

The plantar fascia is a broad, flat ligament that travels from the base of the heel bone to the ball of the foot, and its purpose is to help support the longitudinal arch of the foot.

Overstretching of the plantar fascia can cause injury and inflammation, resulting in plantar fasciitis.

Plantar fasciitis can have several causes, including:

  • The use of shoes that lack good support for your feet.
  • Not warming up properly before sports or exercise.
  • Flat feet causing excessive strain on the plantar fascia
  • Excessive walking or running.
  • Major changes in running surfaces.
  • Trauma to the foot.
  • Being overweight or obese.

 

Simple home treatments can often resolve plantar fasciitis, especially if you catch it early.  However, it may take longer to heal if it has worsened over time.

These treatment tips include:

  1. Rest and stretch
    Rest is a major key to recovery especially if overuse is the cause of your pain. It’s a good idea to couple that with daily stretching exercises.  Foot exercises allow you to keep the plantar fascia from pulling and tightening up, so it’s better able to bear your weight when you get moving again.
  1. Wear proper footwear.
    Make sure you get a good fit and avoid flat shoes that lack support. Find proper shoes to match your actual foot and biomechanics.

 

  1. Ice your feet
    Roll your foot over a frozen water bottle for 5 minutes, or hold an ice pack over the bottom of your foot for 15 minutes, three times a day. Also, use the ice treatment after any strenuous activity or extended periods of standing or sitting.
  2. Supportive devices.
    A night splint can help brace your foot and ankle in the proper position as you sleep.  For more severe cases, we will recommend night splints, which will help stretch the plantar fascia and alleviate the pain.  Athletic tape can also support your foot and keep you from moving it in a way that makes plantar fasciitis worse.  Furthermore, shoe inserts, also called insoles, arch supports, or orthotics, can give you extra cushion and added support.

 

All these and more could be accessed at our Great Neck and Farmingdale offices as well as through our In-Home Therapy programs.

 

 


Sources

https://www.webmd.com/fitness-exercise/what-can-i-do-plantar-fasciitis#1

https://health.clevelandclinic.org/chronic-heel-pain-4-simple-fixes-for-your-plantar-fasciitis/

Plantar Fasciitis