Plantar Fasciitis is a condition in the foot, primarily the bottom portion of the foot. It is a pain in the heel, actually it is partially felt in the heel up to the toes.
While it would be nice to blame something for causing plantar fasciitis here is the reality of it, there is not one thing that seems to cause this condition. However we do know that poor muscular control leads to other muscle and joint conditions, the same is true for someone with Plantar Fasciitis.
Plantar Fasciitis symptoms feel like this: an extreme pain on the bottom of the feet felt primarily in the morning when getting up and standing on them. This pain may only persist for a few steps, which comes as a relief. Movements such as going up stairs may increase the tension in that tissue leading to more pain.
Treatment for Plantar Fasciitis using conservative methods can involve modalities of myofascial release, dry needling for focal treatment, cupping with movement. A method we use at ChiroMovement involves much of these along with loading the tissue in a pain free range. Steps afterwards (pun-intended) involve strengthening of the plantar muscles, using exercises such as short foot races, or foot rooting to help improve muscular control.
While some cases of plantar fasciitis may require a more in depth approach it is imperative to address other factors that will lead to improved outcomes in everyday life. What is your activity level, how new or old are you shoes and are they helping and hurting you? While these are a few things it is important to seek medical attention. Muscle and joint injuries can have the tendencies to linger and become chronic conditions.
Here is one of the tests that are used when assessing someone for plantar fasciitis.
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Dr. Jeric & Amanda Toney of Toney Family Chiropractic & Wellness have kindly shared with you ways to initially stretch and strengthen the plantar fascia. Follow along. https://www.toneyfamilychiro.com/
First, the eccentric calf raises. Tight calves are often linked to plantar fasciitis, but standard stretches are not quite enough. This exercise should be performed on a step with something for you to hold on to to maintain your balance. Click here to see how to perform this exercise.
Second, is another stretch utilizing a stair. This one targets the bigger calf muscle, known as the gastrocnemius, that is seen when someone is standing on their toes. Click here for a tutorial.
Third, is a stretch that targets the soleus muscle, that lies beneath the gastrocnemius. This muscle is a little harder to target and the stretch is similar to that of the gastrocnemius. Click here to see how to target this deep calf muscle.
Finally, ankle mobilization is necessary to prevent a recurrence later on as well as improve complex movements like the movement pattern in a squat. Click here to see how to improve ankle mobility.
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Check out our other article here about the foot by clicking this link.
When it comes down to it, doing nothing for your plantar fasciitis may not improve and it actually can get worse. Doing something for your health is always an investment. An investment in time to improve your life is just what we do. We add in some attention to an area of life and we watch that area improve and get better. I want you to get better.
by: Dr. Steven Bird
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