Resolving plantar fasciitis

Following up my previous article about dealing with foot pain, this column will take a closer look at plantar fasciitis, which is a very painful and frustrating condition, but can be effectively treated with smart strategies.

Photo: Contributed

Plantar fasciitis is an inflammatory (hence the “itis”) condition of the fascia (think tough connective tissue) on the bottom of the foot. Most people find it exquisitely painful on the inside part of the heel, through the long arch and up into the bottom of the toes (especially the first toe). It is a condition that is notable for being very painful first thing in the morning and any time you walk after you have been resting for a period of time. It makes walking barefoot very painful and activities such as going to the bathroom in the middle of the night can be problematic. It tends to be less painful with more activity, however that does not mean it is getting better as the pain usually returns once the activity has ceased.

People who over-pronate are susceptible and are often prescribed orthotics in the very early going. Orthotics can be helpful, however they are far from a cure all solution and often times are not helping with the reason this is happening in the first place; which are weak feet. Without sufficient foot strength, plantar fasciitis can be a long lasting problem.

I have treated dozens of cases of plantar fasciitis in my practice and found that the vast majority of them are greatly symptomatically reduced within 4-5 treatments as long as you the patient are willing to put in the work to help your own cause.

For a person with acute symptoms of plantar fasciitis there are several strategies to use to help decrease your symptoms and get on the road to a resolution:

1. No barefoot walking – Although barefoot walking can be an important element to increasing your foot strength in the long run, it is a painful and aggravating thing to do initially. A pair of shoes or sandals right beside your bed is a must in the first couple of weeks.

2. Stretching and strengthening exercises for the leg and foot – Increasing your flexibility in the calf and soleus muscles in the back of the leg and underside of the foot can be really helpful for long term resolution.

3. Bucket of ice water – This will be a very unpleasant experience, but if you can stick your foot in a bucket of ice water a couple times a day for a week or so (especially after exercise), this can provide relief.

4. Active Release or Manual Therapy – Also will not be fun, but this treatment completed by a certified practitioner will help to mobilize the tissue and breakdown adhesions which are preventing normal movement.

5. Taping – A simple, supportive tape job can be used to help you maintain activities. This taping can be done to yourself once you are shown how to complete it. I have used this taping to great success for runners, walkers and golfers. This is something that would hopefully only be completed for a couple of weeks.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.