Pain in your feet got you down?  Today we will talk about the basics of plantar fasciitis and how you can reduce pain with some simple moves at home.

As we have discussed previously, plantar fasciitis is one of the most common causes of heel / arch pain;  it involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).  Plantar fasciitis commonly causes stabbing pain with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.  Plantar fasciitis can occur in people with flat feet or high arches.  One of the most common causes of plantar fasciitis is overuse/ repetitive exertion with inadequately supportive shoes.

So what is a person to do when pain in the heel or arch strikes?  First up, STOP going barefoot.  I know how painful that is to hear but it simply won’t help you heal your heel pain. (See what I did there?)  I use VIONIC slippers and sandals which have a nice non-custom arch support.  I simply cannot be barefoot for very long anymore.  I recommend inside and outside shoes.

If you are local to our Concord office, you may be able to find Vionic shoes and sandals at Terry’s Shoes in Willoughby.  Otherwise feel free to shop online.

Check out this website: https://www.vionicshoes.com/

Next up, daily stretching and foam rolling is a must.  The pain will intensify after periods of rest, especially after sleeping and sitting/driving.  Stretch and roll  the calf and arch 2-3 x daily.   Many podiatrists I know recommend sleeping in a dorsiflexion assist device to help hold the ankle in a neutral position.  Though this is awkward and irritating, it can reduce the intensity of pain the first few steps in the am.

Here a a few of my favorite stretches:

Visit our online store to shop some of my favorite self-care tools such as TheraRoller, Pro Stretch, Norco Stretch Strap, TheraBand Roller Massagers, and Foam Rollers.

Www.fit4lifephysicaltherapyohio.com/store

Physical therapy can help when self-treatment doesn’t cut it.  Here at Fit 4 Life Physical Therapy, we have several highly effective treatments.  First, we look at your posture and treat your central nervous system at the root cause level.  We look at your feet and make recommendations for footwear specific to your foot type.  We spend quality time doing myofascial release on the calf and foot to reduce stress and tightness produced by tight tissue.  This also included use of Instrument Assisted Soft Tissue Mobilization.  We also find strapping some kinesiotape on the lower leg and/or foot to be helpful extending the benefit of our treatment for a few days following your session.

Need more specific help?  Comment below or send us an email.

Jennifer@fit4lifephysicaltherapyohio.com