What is Plantar Fasciitis?
Plantar fasciitis is a common condition that causes pain in the heel and the bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs from the heel bone to the toes, becomes inflamed or irritated. While there is no one-size-fits-all cure for plantar fasciitis and heel pain treatment, there are various treatments and lifestyle changes that can help manage and alleviate the symptoms. My top tip is to avoid memory foam insoles as they flatten over time, anecdotally Ive a huge rise in cases of plantar fasciitis since the introduction of memory foam. Here are answers to your questions:
Signs and Symptoms of Plantar Fasciitis:
- The most common symptom is sharp, stabbing pain in the heel, typically near the bottom or the front of the heel.
- The pain is usually at its worst in the morning when you take your first steps or after periods of rest, but it may also worsen after prolonged standing or activity.
- Pain can vary in intensity and may be described as a dull ache or burning sensation.
- Some people may experience swelling and tenderness in the heel area.
- Pain often improves with activity and then worsens again after periods of inactivity.
Triggers for Plantar Fasciitis:
The exact cause of plantar fasciitis is not always clear, but several factors can contribute to its development:
- Overuse or excessive strain on the plantar fascia, often due to activities like running, prolonged standing, or walking long distances.
- Improper footwear with inadequate foot arch support or cushioning. Its best to invest footwear for plantar fasciitis that provides good arch support and natural cushioning. Avoid Memory foam.
- Obesity, as excess weight puts additional stress on the plantar fascia.
- Abnormal foot mechanics, such as high arches or flat feet.
- Tight calf muscles or Achilles tendons, which can affect the mechanics of the foot and strain the plantar fascia.
Treatment and Management:
- Rest: Giving your feet a break from excessive activity can help reduce inflammation and pain.
- Stretching for Plantar Fasciitis: Regular stretching exercises for the calf muscles and the plantar fascia can help improve flexibility and reduce tension.
- Footwear: Supportive shoes with good arch support and cushioning are important. Some people benefit from custom orthotic inserts.
- Ice: Applying ice to the affected area can help reduce inflammation and pain.
- Anti-Inflammatory Medications: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) may be used to reduce pain and inflammation.
- Physical Therapy: A physical therapist can provide exercises and techniques to alleviate symptoms and improve foot mechanics.
- Night Splints: Wearing a night splint can help keep the plantar fascia stretched while you sleep, which can reduce morning pain.
- Corticosteroid Injections: In some cases, a doctor may recommend corticosteroid injections to reduce inflammation.
- Extracorporeal Shockwave Therapy (ESWT): This is a non-invasive treatment option that uses shockwaves to stimulate healing in the affected area. People have reported this to be very painful so please book in using online booking here to try Physical therapy, Craniosacral therapy, Bowen Technique or Reiki first.
What Happens if You Ignore Plantar Fasciitis:
Ignoring plantar fasciitis can lead to chronic pain and potentially more severe issues. It can affect your ability to walk and perform daily activities comfortably. In some cases, untreated plantar fasciitis can result in changes in gait and posture, leading to secondary problems in the knees, hips, and back. It is worth starting on some simple plantar fasciitis exercises to begin your rehab immediately.
Fastest Way to Cure Plantar Fasciitis and Best Treatment:
There is no single “fast” cure for plantar fasciitis, as it often requires a combination of treatments and lifestyle changes. The best approach is to consult with a healthcare provider who can assess your condition and provide a tailored treatment plan of plantar fasciitis exercises. In many cases, a combination of rest, stretching for plantar fasciitis, the best footwear for plantar fasciitis, plantar fasciitis exercises and other conservative treatments will help alleviate symptoms over time. Physical therapy can help you recover much faster than no treatment and identify the cause of the plantar fasciitis. Book online now here. Severe or persistent cases may require more advanced treatments, such as corticosteroid injections. Surgery is usually considered a last resort when conservative methods fail to provide relief. Thankfully at Kincora Therapy physical therapy treatment for Plantar Fasciitis and plantar fasciitis exercises program will in most cases help you return to pain free living and return to activities you love.
It’s important to note that recovery from plantar fasciitis can take time, and it’s essential to be patient and consistent with your chosen treatment plan. Each step of the plantar fasciitis treatment is a step back to normal everyday to pain free functioning. Book now to begin your healing journey from plantar fasciitis.
A Holistic Approach to Plantar Fasciitis Treatment
Plantar fasciitis can be a debilitating condition that affects your daily life. While conventional treatments like rest, orthotics, and medications can be effective, a holistic approach to plantar fasciitis considers the whole body, the whole person and aims to address the root causes of Plantar Fasciitis. In this blog, we’ll explore holistic strategies and therapies that can help you with plantar fasciitis treatment to find relief and prevent future bouts of plantar fasciitis.
Understanding Plantar Fasciitis Treatment Holistic Approach
Holistic health emphasises the interconnectedness of the body, mind, and spirit. Basically looking at you as a whole person and how to plantar fasciitis treatment and prevent reoccurrence. In the case of plantar fasciitis treatment, this means looking beyond just the foot and considering various factors that can contribute to the condition.
1. Footwear for Plantar Fasciititis and Biomechanics
Footwear: Start with your shoes. Holistic treatment begins with choosing footwear that supports the natural arch of your foot, provides cushioning, and promotes proper alignment. The best footwear for Plantar Fasciitis need excellent foot arch support and shock absorption, brands like Echo, Merrel, Clarks are good choices. Avoid Memory foam insoles like the plague and if you have them rip them out and inserts nice leather ones like Kaps with excellent foot arch support.
Biomechanics: Consult me or another physical therapist to assess your gait and biomechanics. Kaps Orthotic Leather Insoles for flat feat and plantar fasciitis provide good foot arch support, can correct imbalances and reduce strain on the plantar fascia and are readily available on amazon (https://www.amazon.co.uk/Orthotic-Leather-Insoles-Inserts-Kaps/dp/B09XN161FV/ref=sr_1_5?crid=2Y78KAWKMZGQ3&keywords=kaps%2Bleather%2Binsoles&qid=1700515551&sprefix=kaps%2Binsoles%2B%2Caps%2C218&sr=8-5&th=1) .
Kaps also have heel raises available as used by NHS (https://www.amazon.co.uk/Natural-leather-durable-different-Kaps/dp/B00KTALG4A/ref=sr_1_12crid=2Y78KAWKMZGQ3&keywords=kaps+leather+insoles&qid=1700515551&sprefix=kaps+insoles+%2Caps%2C218&sr=8-12)
2. Diet and Inflammation
A holistic approach considers the role of diet in inflammation, which can exacerbate plantar fasciitis. Incorporate anti-inflammatory foods such as fruits, vegetables, fatty fish, and turmeric into your diet. Avoid excessive consumption of processed foods, alcohol and sugars, which can contribute to inflammation. Quit smoking and vaping as these are hugely inflammatory and have huge impact on your health and the health of those around you.
3. Weight Management
Excess body weight puts additional stress on your feet. Holistic healing involves maintaining a healthy weight through a balanced diet and regular exercise. Weight loss, if needed, can significantly reduce the strain on your plantar fascia.
4. Mind-Body Connection
Stress can exacerbate inflammation and pain. Mind-body practices like meditation, yoga, and deep breathing exercises can help reduce stress levels and improve your overall sense of well-being. Even a simple epsom salts bath for the whole body or just soak your feet.
5. Physical Therapy and Exercise
Holistic physical therapy focuses on strengthening not only the affected foot but the entire kinetic chain. Exercises that target your core, hips, and legs can improve balance and reduce the load on your plantar fascia.
6. Natural Remedies
Explore natural remedies like physical therapy, craniosacral, reiki, bowen technique and essential oils. Massage can help relax tight muscles in your feet and calves, while CST, Bowen and Reiki may stimulate healing responses in your body. Epsom salts bath and foot soaks are helpful. Using Apple cider vinegar wraps as per advice on my website (Ihttps://orlafoley.com/pre-post-treatment/).
7. Lifestyle Modifications
Modify your daily routine to minimise stress on your feet. This includes avoiding prolonged periods of standing or walking and practicing proper ergonomics, both at work and home.
8. Sleep and Recovery
Adequate sleep is crucial for heel pain treatment. Ensure you get enough rest to allow your body to repair and rejuvenate and help relieve your heel pain.
A holistic approach is the best treatment for plantar fasciitis and recognises that the condition is not isolated to the feet alone. By addressing the root causes, such as bio-mechanical issues, inflammation, and lifestyle factors, you can effectively manage your symptoms and promote long-term healing. Remember that holistic healing often requires patience and consistency, but the rewards include not only relief from plantar fasciitis but also improved overall well-being. If you’re struggling with this condition, consider consulting with healthcare professionals like me at Kincora Therapy who embrace holistic approaches to healthcare for personalised guidance and treatment. There is no magic cure for plantar fasciitis and the best approach is a tailored physical therapy treatment plan here at Kincora Therapy. Book now https://orlafoley.com/contact/