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!

Do you dread walking sometimes because of foot pain? You’re not alone. But don’t let foot pain stop you from doing the things you love this spring. With a few simple tips, you can alleviate foot pain and get back to doing the things you want to do. Read below to find out what you can do to keep foot pain away and keep you on the go as the warmer weather approaches.

Get your feet assessed!

The first step is figuring out what is going on with your feet. Do you get plantar fasciitis from those long days on your feet working at the hospital? Metatarsalgia from standing in work boots at the factory? Maybe callousing from a shoe that doesn’t quite fit properly? And what exactly are those conditions anyway?

Great news, at BioPed we offer complimentary assessments where our lower limb specialists are trained to do just this! We start with a detailed history taking, where we go over everything that has led up to the onset of injury. Next, we move into non-weightbearing range of motion testing and a gait assessment where we look at the way your body moves and how you walk. This allows us to assess for inefficiencies in your body, which helps to tell us what treatments would be most effective. We even analyze your footwear for wear patterns and see if they are working against your feet. A shoe can tell us so much about you!

Can orthotics help me?

Orthotics can be a fantastic tool for managing foot pain and getting you back up and running. These devices are used inside your shoe to help realign the lower limb and make your feet more efficient at managing the pressure you put through them. By aligning the lower limb, we can help to target the troublesome areas and ease the pain you’re feeling. There are two types of orthotics; over-the-counter and custom. Both have their advantages but more often custom is the best because it is made for your feet specifically. Feet are very unique, and so are you! Making sure both feet are properly supported puts you on the path to success as summer approaches.

What about stretching and massaging?

Stretching is one of those things we all forget to do at times, but it is so crucial to keeping away foot pain. Stretches like the runners stretch for calf tightness, reaching to touch your toes for general lower limb flexibility, and the plantar fascia stretch when done daily are great at helping to loosen up the muscles of the legs. Best advice is to make it a part of your routine, stretch while drinking coffee in the morning or before your workday starts. See below for more information on these stretches.

Another great way to target foot pain on top of stretching is with massaging. We can’t always have someone there to massage our feet but the next best thing are massaging tools!

BioPed Massage Ball – This gem works to loosen up the muscle fibers of the feet and works best when standing on it to roll out the plantar fascia. It even works on other areas of the body! And if you don’t have one of these, a golf or lacrosse ball can work well.

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What else can I do?

There are many different options out there that can help to alleviate foot pain! But it’s best to determine the cause, to determine the best treatment. If foot pain is keeping you from doing more this spring, please book an appointment today! At BioPed Footcare, whether it’s orthotics, shoes, or footwear, 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 and legs healthy!