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Step into Comfort: Tips for Dealing with Plantar Fasciitis

Writer's picture: Dr. Nardine BekhitDr. Nardine Bekhit

Plantar fasciitis is a common cause of heel pain that presents to my office. It involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. This condition can cause sharp, stabbing pain, especially with your first steps in the morning. Understanding its causes, implementing home care strategies, and considering the use of orthotics can significantly alleviate symptoms and promote healing.


Causes of Plantar Fasciitis


Plantar fasciitis is often the result of repetitive strain and stress on the plantar fascia. Some common contributing factors include:

  • Overuse: Activities that put a lot of stress on your heel and attached tissue, such as long-distance running or prolonged walking/standing on hard surfaces can lead to plantar fasciitis.

  • Foot Mechanics: Flat feet, high arches, or an abnormal walking pattern can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia.


Home Care for Plantar Fasciitis


1. Rest and Ice: Give your feet a break. Resting and applying ice can help reduce inflammation and relieve pain. Ice the affected area for 15-20 minutes, three to four times a day.

2. Stretching: Here are a few exercises:


  • Calf Stretch: Stand facing a wall with your hands on the wall at about eye level. Place the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold for 20-30 seconds, then switch legs. Repeat two to four times.

  • Plantar Fascia Stretch: Sit with your legs extended in front of you. Loop a towel or stretching strap around the ball of your foot and gently pull the towel towards you while keeping your knee straight. Hold for 20-30 seconds and repeat three times.

  • Plantar Fascia Massage + Stretch: Step on a lacrosse or massage ball (use your pain tolerance to guide how much pressure you apply) and push your toes up using a wall to deepen the stretch



3. Strengthening Exercises: Strengthening the intrinsic muscles in your foot can help support the plantar fascia, and is not an area we often think about building muscle endurance in. Try the following:


  • Towel scrunches: Sit in a chair and place a towel flat on the floor in front of you. Use your toes to scrunch the towel and lift it off the floor. Repeat 10 times with each foot.

  • Marble Pickup: Place a dozen marbles on the floor. Use your toes to pick up each marble and place it in a bowl. Repeat with both feet.

  • Yoga toes: This exercise helps with learning to control the big toe separately from the 2nd to 5th digits. Alternate lifting your big toe and your other toes, but do not raise both at the same time. You can do this while seated or standing.

4. Proper Footwear: Wear shoes with good arch support and a cushioned sole. Avoid walking barefoot on hard surfaces. Custom foot orthotics are a great way to modify your favourite shoes.


Benefits of Orthotics


As the chiropractor at Healthcare House, one of the services I offer are custom foot orthotics. After a consultation and biomechanical assessment, I used a 3D scanner to take an image of the foot and send to the pedorthist to manufacture a high-quality shoe insert designed to meet your specific needs. For patients with plantar fasciitis this often means providing support, alignment, and cushioning to your feet. Here’s how orthotics can help:


1. Arch Support: Orthotics provide the necessary arch support, which can help distribute pressure more evenly across your feet, reducing strain on the plantar fascia.


2. Shock Absorption: We can add additional cushioning to absorb impact and reduce the shock that travels through your feet with each step, minimizing pain and inflammation.


3. Corrective Support: Custom orthotics can be tailored to address specific biomechanical issues such as overpronation or flat feet, which are common contributors to plantar fasciitis.


4. Prevention of Recurrence: Consistently using orthotics can help prevent the recurrence of plantar fasciitis by ensuring your feet are well-supported and reducing the strain on your plantar fascia.


Plantar fasciitis can be a pain to deal with, but with the right combination of home care and if necessary, the use of high quality custom foot orthotics, you can be well on your way to having Happy Feet again. If you are interested in getting your orthotics done at Healthcare House, you can book a fitting online at www.healthcarehouse.janeapp.com and select "Orthotic Assessment". If you plan to submit the claim for reimbursement with your extended health insurance, please be sure to have your family doctor write you a prescription before the date of your assessment as this is often a requirement from insurers.

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