Plantar Fasciitis

Treatments:

• See Principles of Recovery.
• Lots of stretching! Research has demonstrated that the plantar fascia stretch is more effective than calf stretches. In my experience it is essential to perform the plantar fascia stretch, as well as the bent knee calf stretches and straight knee calf stretches two to three times per day. Also, perform a non-weight bearing calf stretch before walking or getting out of bed (as much as practically possible). Theoretically, improving calf flexibility decreases strain on the plantar fascia
• Self-massage can be quite helpful, especially before getting out of bed or before a run. I prefer a technique where you use the heel of your hand to massage across the arch while flexing the big toe with your other hand (see plantar fascia massage).
• Research has demonstrated that the use of a splint to hold the foot in a stretched position while sleeping improves plantar fasciitis. Originally, patients were asked to sleep in a rigid boot. After sleepless nights, injured spouses, and discarded boots, the Strassburg sock (see thesock.com) came along. This is a much more comfortable approach to the night splints. In my experience, night splints are helpful for people who experience pain with the first steps in the morning and have had symptoms for more than a month.
• Strengthening and balance training are seldom emphasized but are an extremely important component of recovery. Greater muscular strength and balance should reduce strain on the plantar fascia and provide an environment for optimal healing. TryThe Injured Runner – A Balanced Solution.
• Ice massage is a very effective way to help reduce your pain and is described in “Principles of Recovery”. Another ice massage technique is to use a frozen water bottle. Place the bottle on the floor and roll it under your foot until the bottom of your foot goes numb. A bottle with some texture can provide a massage benefit as well.
• Insoles , or orthotics (custom foot supports) may be able to position the foot in a way that reduces strain on the plantar fascia. Avoid walking barefooted during the painful phase.
• Physical therapists can apply a treatment called iontophoresis, which is the use of an electrical current to apply a steroid medication over the inflamed tissue. Research has shown this to be an effective component of treatment. A physical therapist can also help develop a stretching and strengthening program.
• I find that a frequent rotation of three quality shoes is helpful. Most people like a pair of running shoes, a pair of semi-rigid clogs (Dansco shoes are excellent-check them out at Zappos.com), and a pair of Birkenstock type sandals.
  

  Search for Shoes

  Search for a Brand:      or Find Shoes

  
• An anti-inflammatory cream may help reduce the pain and inflammation.   ProZ is a new product that contains ibuprofen as well as a blend of homeopathic remedies.
• If you have put on some extra weight, this could be good incentive to watch your diet and cross train. When your heel is sore it is harder to find a good exercise to assist with weight control but weight loss can really make a difference.
• If none of this helps, find a good podiatrist and discuss injections or surgery.

Considerations: Some arthriticconditions may have similar symptoms. Talk to your doctor if you are concerned about this.