Plantar fascitis is the most common cause of heel pain in adults. It is a painful condition involving inflammation, and/or scar tissue, or tendonosis, on the bottom of the foot especially near the heel. The pain is often the worst when you first get out of bed, then eases during the day and worsens again if you are on your feet for prolonged periods. It is often misdiagnosed as ‘heel spurs’.
- Always wear footwear with good support and cushioning. You must remember this is important at home as well and wear shoes or sandals with a good arch support.
- Icing your heel and foot is one of the best ways to reduce your pain and inflammation. Use an ice gel pack (available at our front desk) or a bag of ice or frozen peas works well. Many people find rolling a can of frozen orange juice or a frozen water bottle back and forth under the arch while sitting provides the benefit of icing and massage at the same time.
- Rolling a golf ball, a footsie roller, or a frozen orange juice can back and forth helps to relax and soften the muscles and tissues of the foot. Roll back and forth for several minutes.
- If you are on your feet a lot try to take periodic rest breaks.
- Excess weight can aggravate plantar fascitis.
- Deep soft tissue therapy is essential for recovery. Methods such as ART(Active Release) or Graston technique will be used to loosen tight tissues, break up adhesions, and stimulate the growth of healthy tissue.
- Ultrasound and electrotherapy to involved areas.
- Adjustments and mobilizations of the feet, leg and low back/pelvis.
- You may benefit from the use of heel cushions or over the counter arch supports. In many cases custom orthotics or insoles can significantly help plantar fascitis. We make a full range of custom orthotics and can discuss with you what are the best options for your feet.
- Follow your recommended stretching and exercise program as instructed by your doctor of chiropractic. This will not only speed your recovery, but will help to keep the condition from returning.