Managing Plantar Fasciitis: Relief Strategies for Those Who Stand All Day at Work
Do you suffer from nagging foot pain after standing for long periods of time at work? Is it hard to walk in the morning? If so, you might be suffering from plantar fasciitis, a condition caused by micro tears and inflammation of the soft tissue running along the arch and heel of your foot. Whether you are in retail, healthcare, construction or teaching, dealing with this pain can make it hard to stay active and enjoy life.
What is Plantar Fasciitis?
Plantar fasciitis is often described as a sharp, stabbing pain in the heel or arch, especially first thing in the morning or after sitting for a while. The pain occurs when the plantar fascia (soft tissue of the foot) becomes inflamed and overstressed.
Aggravating factors include:
- Standing for long periods of time: It is an overuse injury and standing without the proper support can make the condition worse.
- High arches: Clients that have heigh arches put a lot of pressure on the heels and balls of the feet.
- Low arches: Clients that have low arches tend to over stretch the fascia causing pain.
- Weight: Being overweight or suddenly gaining weight can cause increased stress to the fascia.
- Tight calf muscles/ Achilles tendon: The Achilles attaches to the heel and when the calf is tight it can pull on the fascia of the foot causing inflammation.
- Improper shoes: Wearing shoes that do not support the foot can increase the stress on the plantar fascia
Simple ways to manage Plantar Fasciitis
- Custom orthotics: Designed to offload the heel and evenly distribute the weight on the foot. A BioPed Clinician can create custom orthotics designed to fit your feet perfectly, giving you the support and comfort you need to ease the strain on your plantar fascia.
- Over-the-counter (OTC) insoles: OTC insoles can provide support for your arches and help relieve the plantar fascia. These devices are great as a second pair of “orthotics” for shoes you don’t wear as often.
- Supportive shoes: Shoes play a huge role in preventing and managing foot pain, especially plantar fasciitis. Look for shoes that have cushioning and a good arch. Avoid shoes that are flat, lack structure and are unsupportive (for example, ballet flats or flip flops can hinder healing).
- Stretching: Stretching your calves, Achilles tendon, and the bottom of your foot can help relieve tension in the plantar fascia. Set reminders to stretch throughout the day. Quick calf stretches against a wall or gently rolling a massage ball or frozen water bottle under your foot can make a big difference.
- Resting: When possible, vary your position throughout the day, taking small breaks to get off your feet and rest. Rest will help to decrease inflammation and help promote healing.
- Night splints: These are braces that keep the foot and calf in a stretched position at night. They help to prevent the calf and foot from tightening while sleeping, making that first step in the morning less painful.
Seeing a Canadian Certified Pedorthist
- A Pedorthist specializes in the biomechanics of feet and lower limbs, and they can design custom orthotics to reduce stress on your knee.
- They can also recommend the best footwear and knee braces for your specific needs.
While simple stretches and footwear changes can help, if you are still having chronic pain, you may require additional support. BioPed Clinicians specialize in assessing foot health and can provide tailored solutions to help reduce strain on your feet and keep you doing more in life.
