In my previous blog “Understanding Heel Pain Associated with Plantar Fasciitis and Heel Spurs”, I point out current research indicating the condition develops as a result of micro tearing of connective tissue plantar fascia. In other words the connective tissue plantar fascia is breaking down probably due to over use, over load. The arch contour being too flat or excessively high may also be contributing factors. As with any soft tissue injury, re frame from further aggravating the condition is the first consideration. Find footwear that is comfortable. Some find a gel insert under the heel reduces discomfort.
Classic signs and symptoms of Plantar Fasciitis;
Very painful when first getting out of bed.
The pain eases after 10-15 minutes of moving around.
Pain after rest e.g. after sitting for a period of time, extreme pain again when standing.
And increasing pain when standing or walking for long periods of time.
Most people with Plantar Fasciitis will recognize these well-documented symptoms.
To reduce the pain and suffering when getting up, I recommend moving the muscles in your foot before you stand. To do this flex your toes downward toward your heel and then extend your toes up toward your knee. Continue this movement slowly for 2-3minutes. Known as Arch Activation the movement of your toes in this manner will cause the connective tissue plantar fascia to soften and become more flexible. Reduced rigidity and more flexibility reduce tension at the point of pain. When standing the load of tension is spread more evenly through out the length of the medial arch and plantar fascia.
When your feet are aching after standing or walking soak in warm water for 15 minutes then gently massage the entire sole (plantar surface) of the foot. This will increase flexibility and blood flow to the connective tissue plantar fascia. The experience is pleasurable and the discomfort will melt away.
For pain under your heel that feels like a throbbing or stinging sensation a cold can or frozen plastic water bottle is helpful. Place the can or bottle on the floor sit down on a chair and gently roll under your foot. The cool temperature will sooth the pain and rolling under the foot helps soften the connective tissue plantar fascia.
Hopefully these suggestions can help those suffering from plantar fasciitis manage their discomfort. If the condition hasn’t improved in three months treatment with Radial Shockwave Therapy
is the preferred choice.