Plantar Fasciitis, A Few Things to try at home to Heel the Heal
NOTE: THIS INFORMATION IS INTENDED FOR THOSE WHO HAVE BEEN DIAGNISED WITH
PLANTAR FASCIITIS BY A MEDICAL PROFESSIONAL. DO NOT SELF DIAGNOSE YOUR PAIN
Plantar fasciitis is a degeneration of the fascia ( connective tissue) under the arch of the foot. The first symptom you
notice is usually pain felt under the heel when you take your first steps in the morning. The pain goes away as you
walk, only to be there again the next morning. If you ignore this early complaint, the pain is likely to increase and can
become a steady pain felt with every step you take.
Plantar fasciitis is a common complaint ( estimated that as many as 10% of the population experience it), especially in
the middle years. And it is rarely the result of a single injury, but rather develops gradually as consequence of faulty
body biomechanical issues causing strain on the fascia. The key to treating the problem successfully is identifying
those perpetuating issues.
There can be several factors that can contribute to the strain. Some of the common problems that have been identified
are:
- 1. tight calf muscles,
- 2. tight hamstring muscles,
- 3. loss of elasticity in the fat pad under the heel,
- 4. obesity and
- 5. flat feet (and high arches too!).
These problems cause an increased strain on the plantar fascia and ultimately degeneration and inflammation.
So there are some things you should get busy and try as soon as you know you have planter fasciitis. You want to try to
decrease the inflammation of the area and promote healing. And then you want to try to counter act the factors that are
creating the strain on the fascia ( common factors just mentioned). The interventions below may help if the common
factors just mentioned are, at least partly, causing your pain. At the very least, it won’t hurt to try them. If you don’t
get relief, then you should be sure to contact a physiotherapist for a detailed assessment of what is causing your plantar
fasciitis and then your treatment will be directed to your particular problems.
To reduce the inflammation, apply ice. Apply for 15 minutes whenever you have made the heel sore, and in the
morning and evening. A frozen water bottle, covered with a thin cloth, is nice to roll in the arch of the foot.
DEMONSTRATION
To promote healing, apply heat ( 15 to 20 minutes) when the heel is not acutely sore , but NOT just before bedtime.
The heat & ice alternating routine can be used but is not shown to be any more effective. Start and finish with the ice if
you use the 2 together.
(SEE dougchristiephysiotherapy.com --- education /patient education sheets if you want to read more about Heat or
Ice? Treating with the Right Temperature)
RE 1. TIGHT CALF. Stretch your calf muscles (DEMONSRTATION 2 TECHNIQUES). Make sure the stretch does
not hurt. The stretch should be sustained at least 30 seconds.
-use a rolling pin /foam roll to relax the calf muscles and allow them to lengthen (DEMONSTRATION)
-the plantar fascia is like a continuation of the connective tissue of the calf muscle and it is even more effective to
stretch the fascia than the calf (DEMONSTRATION). And you can wear a night splint to help keep the plantar fascia
on a stretch over night. ( you may or may not like this)
(SEE dougchristiephysiotherapy.com ---- education/patient education sheets if you want to read more about Stretching)
RE 2. TIGHT HAMSTRING MUSCLES. Stretch your hamstring muscles (DEMONSTRATION 2 OR 3
TECHNIQUES)
-use a rolling pin /foam roll to relax the hamstring muscles and allow them to lengthen (DEMONSTRATION)
(SEE dougchristiephysiotherapy.com ---- education/patient education sheets if you want to read more about Stretching)
RE 3. LOSS OF ELASTICITY IN THE FAT PAD OF THE FOOT. Never walk around bare feet. You always need
to wear footwear with a good sole. You can try adding a heel pad under your heel for more shock absorption.(SHOW
A FEW APPROPRIATE PRODUCTS). When standing still for a period of time, stand on a mat that helps to absorb
shock. And try to chose activities that do not impart excessive impact to your heels. Running is not a good option, and
even walking may not be a good option.
RE 4. OBESITY. Well wouldn’t it be nice if you could just transfer some of your extra fat cells to under your heel
where you could use them!! Unfortunately, the solution is not that easy. And it is hard to increase your activity in order
to lose weight when it hurts to walk or run. Consider biking or swimming to burn more energy. Or follow a weight
lifting program that does not include a lot of standing weight bearing.( remember that muscle is an active tissue and
burns more calories at rest than does fat) And a few healthy eating tips are , don’t eat while you are watching tv or
reading, don’t snack in the evening, don’t buy bulk size snacks, put a lock on the pantry and throw away the key!!
RE 5. FLAT FEET. Make sure that your shoes have an arch support ( or you can add an insole with an arch support).
An additional heel cup may help to control your feet. (SHOW A FEW APPROPRIATE PRODUCTS) If off the shelf
inserts don’t work, you may need custom orthotics, but for this you will need to see a professional for evaluation and
manufacturing. ( We use a force plate to scan the biomechanics of your gait and apply that information generated to
the construction of the orthotic. Show product)
And don’t think your foot posture is not an issue if you have high arches. High, stiff arches can also predispose to
plantar fasciitis.
So that should give you some ammunition to work with. And be diligent. If you don’t notice any improvement within
the first week or 2, then I would recommend contacting a physiotherapist for an assessment that will then identify your
individual contributing factors ( and these can be in your foot, knee hip or even pelvis) and allow then for a treatment
program tailored to your particular needs. Joint mobilization, laser, acupuncture and ultrasound, taping, and passive
and active release stretching techniques are some of the techniques that a physiotherapist may use to help towards
resolution.
1. tight calf muscles
2. tight hamstring
muscles
3. loss of elasticity in
the fat pad under the
heel
4. obesity and
5. flat feet (and high
arches too!).
PLANTAR FASCIITIS
A FEW THINGS TO TRY AT HOME TO HEAL THE HEEL
Definition-degen/first symptom/ignore the complaint^
Common complaint/consequence faulty biomechanics causing strain
Sev factors/common problems ( see list)/ strain6 degen and inflame
Get busy and at home /counter act factors that might be perpetuating/might help/won’t hurt ^^^callphysio if nec
First/reduce inflame/promote healing. ICE
heat&ice SEE web
1. 2 stretch calf, stretch fascia, roller/night splint
web site
2 stretch hams (stand, sit, wall) roller website
3. no bare feet. Shoes, Heel cushion,insole,anti fatigue mat. Chose activities, not running
4.fat cells to heels! Bike/swim/weight lifting . healthy eating-no tv,no eveningsnack,no super size, lock on
pantry
5 shoes, heel cup, insoles, professional orthotics. NB high aches
Start, be diligent 1-2 weeks, see physio mobs,acupunc,laser, us,assisted stretching and release