We work with many runners at our office and plantar fasciitis is a common issue. Cortisone shots, pain meds, rest are the most common ways most treat the injury. Cortisone and pain meds are not healthy for your body so we will make every attempt to avoid these. At our office, we take a different approach that we find very successful. And wanted to give you some simple treatment tips to help you with this annoying and sometimes debilitating injury.
It is not uncommon for people to start being more active now that the sun is finally peeking through the clouds. As you increase your walking, running, jumping or activity levels the bottom of your foot is not as flexible or efficient in its movement patterns. This increased pounding creates more stress on the plantar surface of the foot and causes pain. If it is not remedied, the stress is compounded, and we start to modify our gait. Over time it creates more pain, compensation, and tenderness even causing knee, hip, and lower back pain. Here are some simple tips:
- First step is to stop ignoring the problem it is just going to get worse and you will slowly be compensating which can lead to more severe injuries.
- Ice the bottom of the foot with a frozen water bottle. (10 minutes three to four times daily.)
- Stretch the calf muscles and Achilles tendon. (hold each stretch 30 seconds and 10 reps.)
- Ladies stop wearing high heels. At least until the pain subsides.
- Get some good walking shoes and running shoes.
- Roll out your calf with a foam roller every day.
Have any of you experienced plantar fasciitis? Have you tried any of the treatment options that I just described? Please share in the comments section! I would love to know what worked or didn’t work for you. If you are still having issues, please call our office for a consultation. We are very versed at treating sports injuries and plantar fasciitis is no exception. Please protect your feet! It’s the only pair you get. Wishing everyone a happy, safe and productive summer season.