Plantar Fasciitis & Heel Pain
Do you have a sharp pain on the bottom of your foot near the front of your heel? Do you have more heel pain in the morning when taking your first steps? Is your heel pain not going away? The number one cause of heel pain in the US is a condition called Plantar Fasciitis. The plantar fascia is a soft tissue structure in the bottom of the foot that runs from the heel to the ball of the foot. The plantar fascia works like a bowstring to help stabilize the arch.
As we walk, our arches fall naturally. This is called pronation and acts as a built-in shock absorber for our feet. As the arch falls, it puts an increased stretch on the plantar fascia. Plantar Fasciitis occurs when the plantar fascia tissue tears away from the heel bone. This is not typically a complete tear, but very small micro tears. This creates an inflammatory response and pain. To help fix this, there are a few ways to help including orthotics like plantar fasciitis insoles and stretching to help the tissue.
What can you do to assist in overcoming plantar fasciitis?
- Proper footwear – The footwear you wear daily is going to be a key component in helping to overcome PF. Among other things, they must be supportive. Contact me, I can offer you a shoe analysis and give recommendations of quality footwear. I have good options for plantar fasciitis insoles to help your foot support.
- Orthotics – Proper arch support can assist with PF by reducing pressures and decreasing the workload on the plantar fascia. Plantar fasciitis insoles are a good option for this as well. They can also help to correct other foot deformities. I offer three types of orthotics; all budget friendly and integrated into the right footwear, have a good chance of helping you.
- Stretching – Tight calves can be a trigger for plantar fasciitis. Calf stretches can help to alleviate the “pulling” of the fascia at the heel & Achilles’ tendon and they’re easy to do. One example of a great calf stretch is to stand in front of a chair or low standing object. Raise one leg at a time and place the foot on the chair. Pull your toes up towards your nose and hold for 15-20 seconds. Perform on each leg and repeat multiple times daily.
- RICE – This treatment has been around for decades and decades and still holds true today for many orthopedic type conditions:
- Rest – Resting the foot is paramount to healing. Limit strenuous exercise
- Ice – Freeze some water bottles and roll your arches on top of them
- Compress – Compression socks/sleeves help to increase blood flow
- Elevate – Again, try to rest as much as possible
- Night Splint – This is a splint that you can wear at night while sleeping. It helps to hold your foot at a 90-degree angle to the leg. This is the ideal position for the plantar fascia to heal.
Plantar Fasciitis affects a good many people. It can be a real “Pain in the Foot” to get rid of, but it can be done. I can help you overcome this painful, nagging condition by guiding you on proper footwear selection & sizing and proper orthotic selection such as custom plantar fasciitis insoles. I’ve got three different types of orthotics including a custom solution that is molded to your feet, on the spot allowing you to walk out of our appointment with custom arch support. Contact me today and we’ll get you scheduled.
Bryan Acheson, CPed – (303) 981-3999 – [email protected]
Serving Colonial Heights, Chester, Hopewell, Petersburg, Chesterfield, Midlothian & the entire Richmond Metro Area