Plantar Fasciitis

January 12, 2016

Plantar fasciitis is one of the most common causes of foot pain and though I often see it in connection with runners or those who have recently started or increased their workout regimen, it can occur in people of ay fitness levels.

Plantar Fasciitis is literally an inflammation of the plantar fascia which is a thick ban of connective tissue that runs from the heel to the toes ( ~itis on the end of any word indicates inflammation). It usually presents as stabbing pain on the inner feel closer to the arch, is very tender when touched and worse with the first steps in the morning, before the fascia has a chance to warm up with movement and there is less blood flow to the area.

What you can do: Plantar Fasciitis can be helped by indirect stretching of the calves, as well as from direct work to the bottom of the foot, and is most effectively helped by a combination. To stretch the calves, support yourself on a wall in front of you and send the affected foot back behind you, heel to the ground, knee straight until you feel a light stretch. Hold for 30sec-1min or longer, gently deepening as you go. From this position, keeping your heel on the ground, bend the knee slightly and hold again. The stretch will feel closer to the bone, though sometimes limited ankle movement may prevent you from feeling the stretch ass deeply. It’s best to do these stretches in supportive shoes, for example in running shoes, or shoes with orthotics if you wear them.

Another trick is to step on a full water bottle placed horizontally along the arch, rolling slightly forward and backward with tolerable pressure. Some recommend the water bottle be frozen to help with the inflammation, though I recommend a room temperature water bottle, but to ice the heel afterward (5-10min with a barrier between your heel and the ice to protect the skin), which will help release the fascia, and then decrease inflammation.

Seeking Treatment: Often the focus of the treatment will be on the foot and calf, with possibly more time spent on the calf to help clients manage discomfort of direct work to the affected foot, but also because the calf muscles typically take a longer time to release and have more surface area to cover. Don’t worry, though, it will help with the pain and inflammation on a long term basis. Direct work to the foot is also usually included, which may cause some discomfort. It’s important to keep an open line of communication about pressure and pain with your therapist. Depending on why the plantar fasciitis has arisen, more work may be done to other areas, such as glutes, legs, back, etc.

Tags: calf stretch, foot massage, foot pain, heel pain, inflammation, orthotics, Plantar fasciits

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