Plantar Fasciitis Remedies

What Is Plantar Fasciitis?

Plantar fasciitis is typically considered to be pain of the bottom of the foot due to irritation of the dense tissue that lines the bottom of the foot. Connective tissue helps to add stability to the structure of the foot and provide support during load bearing (walking).

What Are Treatment Options?

• Controlling inflammation of the tissue is vital. 
• NSAIDS like (Advil® or Aleve®) can help to calm down the active system inflammation to the area. 
• Another standard conservative approach is to ensure proper flexibility of the tissue on the bottom of the foot. Stretch. Stretch. Stretch. But don’t overstretch. A comfortable pull is what is desired. Sustained hold times of 30-60 seconds is ideal. 
• Physical agents like cold laser therapy can be a powerful tool in helping to control the foot fascia irritation. 
• At times, proper foot support can work to relieve added tension to the underside of the foot, such as a custom foot orthosis insert to ensure proper alignment, making for better biomechanical (movement) advantage. Orthotics help support the natural arches of the foot that distribute our weight as we stand or walk.
• Exercise to strengthen muscle imbalances is also a valid strategy. For example, the muscle in the front and outside of the lower leg (tibialis anterior)can be activated through exercise to facilitate quality provide better contraction and movement of the foot.
• An ice pack for 10 minutes at a time may also help. Rolling your foot on a frozen plastic water bottle is a good way to do this.
• Getting an examination by a qualified healthcare professional may also help to expedite speed symptom control if self management is not effective.

What To Expect:

Treating plantar fasciitis can be a challenging process. It is often under constant stress throughout the day and therefore can be difficult to manage.  Daily management is the best strategy.  Rest when able by sitting down.

Flare ups can happen day to day. Doing what you can to limit inflammation day to day will help to manage and possibly overcome the condition. Most cases of plantar fasciitis will resolve over time on its own, but it can take months.  If your foot pain just isn’t going away, or you have run out of patience, see a licensed health care provider with experience in treating plantar fasciitis. There are many treatment options available to get you the relief you are looking for.

Author: Jay Herrera, DPT