Have you ever stepped out of bed in the morning or stood up after resting briefly and felt a sharp stabbing pain in your heel? You are not alone! That discomfort could be a sign of plantar fasciitis, one of the most common causes of heel pain. It can make everyday activities, like walking, standing, or exercising, uncomfortable and frustrating. However, the good news is, there are simple ways to help manage the pain and get you back to doing more in life.
What is Plantar fasciitis?
Plantar fasciitis occurs when the plantar fascia of the foot becomes inflamed or irritated with micro-tears. Plantar fascia is the connective tissue that runs along the bottom of your foot. The causes of plantar fasciitis micro-tears are often repetitive strain, improper footwear, or even the natural structure of your foot can contribute to the likelihood of you getting plantar fasciitis. Clients describe the pain as a shooting pain first thing in the morning or after periods of rest, easing up as they move around.
What Can You Do to Help Ease the Pain?
Managing plantar fasciitis requires a combination of the right arch support, stretching and minor daily life changes.
- Wear Supportive Footwear: One of the simplest changes you can make is switching to footwear that offers proper arch support and cushioning. Avoid flat, unsupportive shoes like flip-flops or worn-out sneakers, as they can worsen the strain on your plantar fascia. Look for a shoe that you cannot fold or twist and replace shoes if you are seeing visible wear (about every 6-9 months).
- Stretch and Strengthen Your Feet: Gentle stretching exercises can help improve flexibility and relieve tension in the calves and plantar fascia. When the calves are tight, they can also pull on the plantar fascia, causing heel pain.
- Calf Stretch: Stand facing a wall, place one foot behind the other, and gently lean forward while keeping your heel on the ground (lounging motion). Hold each side for 30-45 seconds at a time to really feel the stretch.
- Toe Stretch: Sit down and pull your toes back toward you to stretch the arch of your foot.
- Toe Curl: Sitting down, lay a blanket or towel on the ground, place your foot on the fabric, and curl your toes inward, pulling the fabric with your toes.
- Rolling Massage: Use a frozen water bottle or massage ball under your foot to soothe away tension in the muscles and fascia.
- Custom Orthotics: A BioPed Clinician can assess your foot mechanics and fabric a custom orthotic that can help to distribute pressure more evenly and reduce strain on your heel.
- Compression: A plantar fasciitis compression sock can reduce swelling and in turn address pain. Additionally, a night splint helps to stretch the tight fascia band while you sleep, reducing morning pain.
- Modify Your Activities: If you are dealing with heel pain, high-impact activities like running may aggravate your symptoms. Consider low-impact exercises such as swimming or cycling to stay active without putting extra stress on your feet. If you can take frequent breaks at work, try to take a few minutes to get off your feet and do some light stretches.
Come See Us!
Plantar Fasciitis can be frustrating, but taking small, consistent steps can help manage the discomfort and keep you moving. Whether it’s choosing better footwear, incorporating stretching into your routine, or getting expert advice from a BioPed clinician, there are ways to support your feet and help you Do More in life!
