Plantar fasciitis (PF) is a common condition involving pain on the bottom of the foot. Generally the pain is the worst in the morning. Those first few steps are typically agonizing. The pain also tends to increase at the end of the day or after prolonged standing and walking. Symptoms can be primarily in the arch of the foot, at the heel or along the entire surface heel to toe. Conditions labeled “itis” commonly involve inflammation of a part of the body. So, PF refers to inflammation of the plantar fascia, a strong connective tissue that covers most of the bottom surface of the foot. The cause of PF is most commonly related to prolonged use of poor footwear such as flip-flops or frequent running, jogging or walking while wearing unsupportive or broken down footwear with poor arch support. There are other possible causes as well because not all individuals require arch support.
Here are 5 tips that you can try to ease your PF pain…
1. Change your footwear
Try to avoid going barefoot, wearing flip-flops or flat shoes on most days of the week and most hours of the day. If you have comfortable, supportive tennis shoes try wearing them around the house as well as when you go out. You may only need to do this for 2-3 weeks before the symptoms begin to resolve. If your shoes are old or worn in and not providing the support that they once have, replace them. Of course there are situations where you need to go barefoot or wear different footwear, just try to wear the supportive shoes a majority of the time.
2. Un-tuck your sheets
The plantar fascia gets very tight when your toes are pointed, that’s usually why those first few steps in the morning are so painful. Make sure that you are not promoting that tightness by tucking your sheets under the foot of your bed and not allowing your feet to bend at night. You can also be aware of your foot position if you are a side or back sleeper and at least start the night with the toes pulled up toward your shin slightly (not enough to cause a cramp).
3. Use Anti-inflammatories and ice
If you are cleared by your doctor to take the NSAID class of medicine such as Ibuprofen, take them as directed which will help with fighting the inflammation in the plantar fascia. Ice is another great anti-inflammatory. A great way to ice the plantar fascia is to freeze a small paper cup of water and once frozen, tear away the cup and run the block of ice along the bottom of the foot from the ball to the heel. A barrier such as a thin towel or pillow case can be used if it is too uncomfortable to put the ice against your skin. The ice massage should be performed for no more than 2-3 minutes.
4. GENTLE stretching
The inflamed plantar fascia will not usually agree with really aggressive stretching. You can try a very gentle stretch where, while sitting, you bring your foot toward you, hold the ball of your foot then gently pull it toward your shin until you feel a mild stretch and hold 30 seconds. Repeat 3 times, 3 times a day. Avoid standing stretches until your pain begins to significantly decrease.
5. Massage
A tennis ball or golf ball (for a deeper massage) works great for the bottom of the foot. While sitting just roll the ball in forward and backward as well as side-to-side along the bottom of the foot with as much pressure as you can tolerate. This helps to break up adhesions in the plantar fascia to increase its mobility while you are walking. You can combine tips 4 and 5 by freezing a ¾ full water bottle and roll it along the bottom of the foot.
These tips may or may not completely cure your PF, but they are a great place to start! If you continue to suffer from this condition for greater than 2 weeks, it’s time to see your doctor and get a physical therapy prescription. There are many other physical therapy techniques that can be used in the clinic to get rid of PF for good, but the more chronic it becomes, the longer it takes to cure, so don’t put it off!
If you live in the Lebanon, MO area, contact me and ask about a free screening for your PF or any other condition!
