What is Plantar Fasciitis
A very painful condition of the foot with pain felt intensely underneath. Most noted when taking the first steps in the morning, or after prolonged periods of sitting.
The plantar fascia is the connective tissue that runs from your heel bone (calcaneus) to the base of your toes (it splits into five ‘digital slips’, one for each toe). Its main roles are supporting the long arch in your foot and helping with the toe-off when you’re walking or running.
The condition can prevent you from any major weight bearing such as walking, running. Occasionally Plantar fasciitis may resolve itself, although there are numerous articles, forums and advice portals filled with stories of people spending thousands of pounds on treatments – including orthotics, footwear, remedies and injections.
When you experience pain from plantar fasciitis you need to take the pressure from the connective tissue initially by reducing weight bearing, utilise home help remedies and treatment to further encourage recovery.
What to do if you have Plantar Fasciitis
The following techniques have been useful for plantar fasciitis, work through them and use the one that gives most benefit, remember there is no quick fix, you need to support the fascia and the surrounding structure to allow recovery.
Remember though the first step is get a diagnosis and see a osteopath or physiotherapist.
- Calf and hamstring stretches, carried out little and often, I like them to be 3 sets of 12 seconds 3x per day, though this varies on diagnosis and severity.
- Towel grab, as it implies put your foot onto a towel and pull along the floor, again frequently or before you carry out your stretching.
- Foot mobility, using your foot like a pointing device draw the figure of 8 using a large as possible range with your foot, this help with getting things moving, again ideally before you stretch.
- Wear you orthotics if you have them
- Roll your foot on a small rolling pin or something that’s cannot break, this can help mobilise the tissue as it massage it.
- Roll your foot onto a small plastic bottle that has been filled with water and placed in the freezer, this can help with inflammation, do this for 5 minutes 3 x per day or after your other exercise.
Remember these are helpful remedies, but first get a diagnosis, it can be difficult to treat even with professional help, if the symptoms don’t alleviate with these and treatment your doctor may offer injections.
If in doubt, give us a call 01204 522133 and lets get you walking without pain.