The answer is no! Plantar fasciitis can be a real pain and sometimes it might feel like it will never end. But do not worry, there is always something that can be done. Read below for 5 tips on getting rid of plantar fasciitis and getting back to the activities you love.
Stretch those feet!
Stretching can be a very effective way to relieve the pain associated with plantar fasciitis and start you off on the path of recovery. The trick with stretching is to stick with it long term so you can keep those aches and pains away. There are several different stretches that can target the plantar fascia and alleviate the pain. The runners stretch, putting your right foot against the wall while standing and facing the wall, then lean your weight into it. This is a great stretch to help with calf mobility as well! Then switch to the left! Next is the plantar fascia stretch, this involves reaching for your toes while seated. Then grasp your toes and pull them back towards you. Pulling the toes back engages the plantar fascia and helps to work on alleviating the pain. For both of these stretches, holding for 20 seconds and switching to the other side (for 3 reps) is ideal.
Replace your footwear every 6-12 months!
Sometimes it can be as simple as replacing your footwear. We get it, you find that perfect shoe and wear it until the tread starts to come off because it fits your foot well. But a new pair of shoes can make a world of difference when it comes to targeting plantar fascia pain. We recommend switching shoes every 6-12 months depending on how often you wear them and how far you run/walk daily. As you put more miles into your footwear, the material becomes denser and as a result, has less shock absorption. Which can even lead to plantar fascia pain.
Massage!
Massaging your feet daily, morning and evening, can also be an effective treatment of plantar fasciitis. A frozen water bottle, golf ball or lacrosse ball can all work as a tool to roll about the heel and arch. Doing this helps to increase blood flow and stretch the plantar fascia, aiding in recovery.
Get your feet properly supported!
Sometimes all it takes is a great pair of orthotics. Depending on what’s happening with the lower limb during gait, orthotics might be necessary to kick plantar fasciitis to the curb. Orthotics help to support the plantar fascia and control the foot during gait to reduce excessive pressure in areas where we don’t want it. At BioPed, everything is made on-site so we can always find a way to make orthotics work for you. With our on-site lab and quick turnaround time, we can get you active again quickly!
Take a break from high impact activities
Rest is a very important part of treating plantar fasciitis. Avoiding high-impact activities that can worsen the pain, such as running or jumping is crucial. Instead, try low-impact activities like swimming or cycling. It is also a good idea to give your feet a break throughout the day by sitting down and elevating your feet. This can help to reduce the pressure on the plantar fascia and even alleviate the pain temporarily.
Come see us!
If you’re looking to address that plantar fascia pain that holds you back from doing the things you love, book an appointment today! At BioPed Footcare, we are here for you. With our on-site lab there is nothing we can’t do! Meet with one of BioPed’s lower limb clinicians to see how you can keep your feet happy!
