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Plantar fasciitis treatment
Under the foot is a strong fascia structure, the plantar fascia, which attaches to the heel bone and extends to the toe bones. It is designed to distribute the weight and stress that the feet are exposed to on a daily basis. With poor posture, a foot can be put under a lot of strain and the plantar fascia can become irritated or inflamed, causing pain. Plantar fasciitis should be treated as soon as possible to avoid the development of heel spurs. Fascia treatment at a Fascia Clinic provides relief for the fascia of the foot and the treatment always aims to regain a balanced posture, treating the cause not just the symptoms. The treatment allows the flow in the fascia to start, so that the gliding function is facilitated and overloading is avoided.
What is plantar fasciitis?
When the plantar fascia under the foot, for various reasons, is repeatedly overstretched over a long period of time, small injuries with tears can occur in the fascia structure. It can then become irritated and inflamed and a plantar fasciitis occurs. The reason for the overexertion can be bad, blunt shoes, too much standing, or performing a movement more than you are trained for. Plantar fasciitis is painful and often the pain is worse first thing in the morning.
Why do you get plantar fasciitis?
The cause may be walking for too long on a hard surface and wearing blunt, poorly cushioned shoes. Suddenly starting to stand for long days without slow acclimatization causes a sudden overload of the fascia. One of the most common, but perhaps less known and understood, causes of plantar fasciitis is likely to be an oblique strain due to an unbalanced posture, such as a tilted pelvis.
Plantar fasciitis symptoms
Symptoms of plantar fasciitis are pain under the foot, more under the inside of the arch or towards the heel. The pain is more pronounced in the morning when you get up and start walking on your foot. After a while, the pain subsides but returns after a long day of strain, for example, a lot of standing.
When and where should I seek treatment for plantar fasciitis?
Treating an overstretched fascia as soon as possible is always a good idea. When the fascia becomes overstretched, the flow of blood through the fascia becomes constricted and stops. A fascia treatment at a Fascia Clinic can immediately get the flow going and reduce inflammation and irritation.
How is plantar fasciitis treated?
At a Fascia Clinic, the foot and the fascia of the foot are relieved to reduce the pressure that arises when the fascia becomes overloaded and seals. A postural analysis is done and the first priority of the treatment is to regain a well-balanced posture so that ankles, knees, hips are loaded evenly as far as possible if that is the cause of plantar fasciitis. The therapist helps to analyze the causes of the problems and possible solutions.
Plantar fasciitis – What can I do myself?
If you walk and stand a lot, wear shoes that provide good shock absorption. Take breaks from work and relieve your feet, vary the surface if possible. Get your feet used to new conditions and loads slowly. Massage the plantar fascia, preferably by rolling a ball under your feet. Stretching exercises where the Achilles tendon and plantar fascia are stretched, for example standing on a step.
Plantar fasciitis exercises
Spread your toes
Foot Circles – Rotate Feet and Ankles
Foot angle. Angle your feet and ankles out to the right and left.
Bend and stretch your toes.
Stretch the plantar fascia. Grasp the toes of the sore foot and bend your toes up to stretch the plantar fascia. Hold the stretch for one minute. Repeat three times. Do this exercise several times a day.
Stretch outer calf muscle (Gastroscnemicus) against wall and take a step back. Straight knee on the front leg.
Stretch the inner calf muscle (Soleus) . Take a step back. Bend the knee of the back leg.
Stretch the outer calf muscle (Gastrocnemicus). Take a step backwards and keep the back knee straight.
Toe lifts on steps or similar so that the heel can sink down properly. The Achilles tendon should be stretched.
Frequently asked questions and answers about plantar fasciitis
Plantar fasciitis, what is the healing time?
The time it takes to heal depends on how long you have the problem before you seek treatment. The sooner you seek help, the faster plantar fasciitis will disappear.
What insoles help with plantar fasciitis?
Heel cup inserts provide support for the heel pad and arch.
What shoes to wear for plantar fasciitis?
Feel free to vary your footwear, but don’t wear stiff, hard shoes, but softer shoes with good heel cushioning. Softer shoes provide better cushioning and stimulate the muscles of the feet to work and stabilize the foot. Shoes with a rolling sole are preferable.
How to tape the foot in plantar fasciitis?
Taping where the heel pad and the plantar fascia are relieved.
Plantar fasciitis massage, does it help?
Yes, massage can help get the flow going in the foot and facilitates healing.
