Plantar Fasciitis: Guide To Home Remedy And Pain Relief
By: Rommer Dizon, PT
Glen Burnie Location
Understanding Plantar Fasciitis
Plantar fasciitis may sound intimidating, but it's simply the inflammation of the thick band of tissue that connects your heel to your toes. Common culprits are overuse, improper footwear, or even tight calf muscles. The result? That annoying, stabbing pain when you take your first steps in the morning.
What PT’s will do?
First things first, let's get to know your enemy. We will assess your pain levels, activities that are limited, and what activities you can do and understand what might be causing your discomfort. Then, we'll chat about the basics of plantar fasciitis - what it is, what causes it, and what you can do about it. I promise, no medical jargon here – just straightforward, easy-to-understand language.
TREATMENTS
Although one-size-fits-all doesn't work in the world of plantar fasciitis, some common exercises and treatment plans are proven to be effective when it comes to plantar fasciitis.
STRETCHING
Stretching is a very important aspect of rehab. Stretching addresses the issue of immobility and tightness which help with pain-free movement of any joint in the body. We'll start with stretching exercises to ease that heel pain, to be specific, GENTLE stretching. Hold for 30 seconds and do 3-5 times.
- Gastroc stretch – bring the affected leg back and lean against a wall. Keep the heel of the affected foot on the floor and the knee straight. Now bring your hips forward towards the wall. You should feel some stretch on the calf muscle of the affected leg.
- Soleus stretch – Similar to the Gastroc stretch, bring the affected leg back and lean against a wall. Keep the heel of the affected foot on the floor but this time bend the knee. Now bring your hips forward towards the wall. You should feel a stretch on the heel cord or behind your ankles.
- Plantar Fascia stretch – put your toes on a corner of a wall and the floor. Then push your toes into the floor, stretching the bottom of your foot. This should not be painful but there should be a gentle and mild stretch.
STRENGTHENING
Strengthening exercises are essential to keep plantar fasciitis at bay. I'll show you some simple exercises that can be done without any fancy equipment. It's all about those intrinsic foot muscles. A stronger foot is a happier foot!
- Toe Marbles – put some marbles on the floor and grab them one-by-one with your toes and put them on a cup. Once you get all of the marbles into the cup, try doing it 2 more times.
- Toe scrunches – place a towel on a smooth flooring. Align your heel on the edge of the towel nearest to you. Then, without lifting the heel, pull the rest of the towel using your toes. Perform 10 times.
- Toe Lift/Raises - Put your feet flat on the floor. Then, without lifting the balls of your feet, lift your toes. Hold it for 2-3 seconds and slowly bring them down. Perform 15 reps for 2 sets.
- Calf/Heel Raise – While standing, raise your heels off the floor and slowly go down. You can add weight by holding dumbbells or putting ankle weights. You can also perform this on a step where you would feel a stretch at the end of the exercise. Perform 15 reps for 2 sets.
THE MAGIC OF SOFT TISSUE MOBILIZATION
Did you know that Soft Tissue Mobilization can kiss your pain away? Do the following activity and thank me later. Put a tennis ball or a frozen water bottle (my favorite) on the floor, then put the affected foot on the tennis ball/frozen water bottle and slowly roll your foot back and forth. You should feel some kind of deep tissue massage when you do this, but it should not be painful.
FOOTWEAR OR ORTHOTICS
Good footwear provides adequate arch support and cushioning, which is crucial for individuals with plantar fasciitis. Supportive shoes with well-cushioned insoles help to distribute pressure evenly across the foot, reducing strain on the plantar fascia. This can significantly alleviate pain and discomfort, especially during activities like walking or standing for extended periods.
Finally,
PAIN MANAGEMENT AND REST
When the pain flares up, especially toward the end of the day, a good ice pack or heating pad for 20 minutes will help alleviate the pain. Doing your stretches before going to bed at night will help decrease the pain when you wake up in the morning. Lastly, using night splints has been reported to decrease the healing time for plantar fasciitis.
Remember, your consistency is key to success. Plantar fasciitis is one of the most painful and common conditions of adult life. If your symptoms persist, please see your doctor or see a physical therapist for further evaluation.
