Don’t let plantar fasciitis slow you down
Do you have pain in your heels and through the arches of your feet first thing in the morning and after you have been sitting for a while? If you do, it could be plantar fasciitis, a swelling of the plantar fascia – the main tendon that holds up your foot arch. Plantar fasciitis is one of the most common causes of foot pain.
Unlike muscle, the plantar fascia has very little flexibility so it can easily become irritated, inflamed, over-used or torn. Plantar fasciitis is painful but fortunately it is quite easily treated. Here are some tips for easing plantar fasciitis:
- Before getting out of bed, warm up your foot muscles by doing some ankle stretches and pulling your toes back towards your shin to open up the arch of your foot.
- Once out of bed, continue loosening up your muscles with a few calf and hamstring stretches.
- Keep a small water bottle, or pop bottle filled with water, in your freezer. Place it under the arch of your foot, apply some pressure, and gently roll your foot across the bottle. The ice will soothe your pain and the rolling will help stretch your foot muscles.
- Wear supportive, properly-fitted footwear to control the motion of your foot. Excessive rolling places extra stress on your plantar fascia.
- Book a consultation with a Canadian Certified Pedorthist to see if you require custom foot orthotics to support and correct your foot. Depending on your individual biomechanics, custom foot orthotics may make a world of difference if you have plantar fasciitis.
Plantar fasciitis is painful but it is treatable. If you think you have plantar fasciitis book an appointment with your local Canadian Certified Pedorthist so you can get started with a treatment program right away.
By Jim Pattison, C. Ped (C), Prince Albert, SK