| What is Plantar Fasciitis? | | | | the heel. Avoid walking barefoot, even at home. |
| - Plantar fasciitis is a common foot problem in | | | | Ideally you would want to wear your custom |
| sports participants and people that stand/walk for | | | | orthotics as much as possible to keep the stress |
| extended periods during the day. It starts as dull | | | | off the plantar fascia. |
| occasional pain in the heel which may progress to | | | | - Muscle/Fascia Therapy: Plantar fascia stripping by |
| a sharp persistent pain. Classically, it is worse in | | | | having one leg crossed over the other so that |
| the morning with the first few steps, or at the | | | | you can see the bottom of the affected foot. |
| beginning of a sporting activity. | | | | With one hand pull your toes back to stretch out |
| - The plantar fascia is a thick fibrous band running | | | | the plantar fascia. Apply some moisturizing |
| the length of the arch from the heel bone to the | | | | cream to the bottom of your foot. Use the |
| ball of the foot. It is responsible for helping | | | | knuckles of your fingers (the middle joints) and |
| maintain the arch of the foot. It stretches to | | | | apply firm pressure in a downward motion from |
| help absorb shock as the arch flattens with body | | | | the ball of your foot to the heel. It should feel |
| weight. | | | | like popping bubble wrap when you do this. |
| - With repetitive stress, such as prolonged | | | | Repeat the motion around 40 times and do this |
| standing, walking or running, the fascia becomes | | | | several times per day. This procedure is painful |
| strained resulting in micro tears, most often | | | | if done correctly, but the result will be well worth |
| where the fascia attaches to the heel bone. | | | | it. |
| - Since it is difficult to rest, a vicious cycle is set | | | | - Shoes: It is possible for shoes to cause the |
| up where the situation is aggravated with each | | | | problem. You may need different or new |
| step. In severe cases, the heel may become | | | | shoes. Wear supportive and shock-absorbing |
| swollen. The problem progresses rapidly and is | | | | footwear at all times. |
| much easier to treat when it has just begun, | | | | - Modified Activity: Use pain as your guide. Avoid |
| rather then when it has become a chronic | | | | prolonged standing, excessive walking on hard or |
| problem. | | | | rough surfaces, and other weight bearing activities. |
| - However, when the fascia is properly supported | | | | - Ice: Place ice on your heel for 15 minutes |
| by an orthotic the tears are minimized and healing | | | | several times a day to reduce the inflammation. |
| may begin. | | | | You can also roll your foot over a frozen can as |
| - When the fascia is pulled away from the bone | | | | shown, or frozen bottle of water. |
| the body reacts over time by filling in the space | | | | - Exercises: Your chiropractor will show you how |
| with new bone. This causes the classic “heel | | | | to strengthen the small muscles of your feet and |
| spur”. This heel spur is usually a secondary | | | | improve the flexibility of your plantar fascia and |
| x-ray finding and is not the cause of the problem | | | | Achilles tendon. This will support the arch and |
| but rather a result of the problem. | | | | put less stress on the weakened inflamed plantar |
| What Causes Plantar Fasciitis: | | | | fascia. |
| - Flat over-pronated feet or high arched rigid feet | | | | - Soak your feet each night in a warm (not hot) |
| - Overuse/training errors – too much too | | | | Epsom salts bath. |
| soon | | | | - Go back into the weight bearing sports slowly. |
| - Standing/walking more than 6 hours a day | | | | If you have a lot of pain either during the activity |
| - Inappropriate, improper or worn out shoes | | | | or the following morning, you’re doing too |
| - Soft terrain (ie running in sand) | | | | much. |
| - Inflexibility of the Achilles tendon | | | | Plantar fasciitis is a very painful condition that |
| - Increasing age | | | | affects a majority of the population. |
| Treatment: | | | | Conservative management of this condition works |
| - Orthotics: They support the arch which | | | | well if done in combination with orthotics, fascia |
| controls overstretching of the plantar fascia and | | | | stripping and ice. Remember that you should |
| reduces tearing. Orthotics also help align your | | | | treat this condition as soon as possible. Living |
| feet to keep your weight centered on your heel | | | | with pain is not a sensible option, and delaying |
| instead of on the inside edge. The heel cup in | | | | treatment will likely result in increased, prolonged |
| the orthotic redistributes pressure over a larger | | | | and recurring pain. |
| area, thereby reducing pressure on the centre of | | | | |