Plantar Fasciitis Tips & Tricks
Plantar fasciitis is an inflammation of the fascial ligaments of the sole of the foot. It is often caused by overuse or stress to the fascia due to factors such as:
– increased walking or running
– inappropriate footwear
– prolonged standing
– either high-arched feet or flat and pronated feet.
Plantar fasciitis can be quite a stubborn condition, so we have provided 5 easy tips to help reduce your discomfort (suitable for those with flat feet/low arches).
It is important to avoid or reduce the activities that irritate your foot pain. This will allow the fascia to start to heal without causing further strain and inflammation. DO NOT push through the pain.
Fill up a plastic water bottle and freeze it. Once frozen, place the bottle in a perpendicular fashion under your foot (without shoes or socks on) and roll your foot forward and backwards while applying slight pressure into the bottle. This will simultaneously massage the tight fascia under your foot and reduce the inflammation via the icing.
Stretching your calf and foot will help to relieve some of the tension in the plantar fascia. Stretch your calf either in a lunge position with your heel remaining flat on the ground or dropping your heel off the edge of a step. Hold this stretch for 15-30 seconds x 3 times x 3 x per day.
Pull your toes back towards your shin. Hold 10 secs x 10 times x 3x per day.
Roll up a towel and place it on a step. Stand with your toes on the towel and the balls of your feet on the edge of the step. Lift up slowly onto your toes to do a heel raise for 3 secs, hold it for 2 secs and slowly lower your heel down for 3 secs x 12 reps and 3 sets. Repeat every second day. Start with two feet on the step and eventually progress to one.
Your physio will assess your condition individually and implement specific treatments techniques such as taping, assessing and managing bio-mechanical factors and deep tissue massage that apply to your needs.