Plantar fasciitis is often the result of errors in training. It can also be triggered by a change in shoes, tight muscles & fascia, weak foot muscles, and lastly lack of arch support with excessive weight bearing.
Pain is usually the worst in the morning with the pain coming on your first step out of bed. It can also be triggered by prolonged sitting. The pain is typically located at the inner heel close the arch and sometimes the arch itself.
If you think you have plantar fasciitis, there are a few simple interventions you can incorporate to rehab yourself.
1-ERRORS IN TRAINING- If you know your pain started as a result of a change in your exercise regime, then go back to the last workout you tolerated before the onset of pain. Try to keep changes minimal until you have recovered.
2-SHOE WEAR & ARCH SUPPORT- Wear shoes 100% of your waking hours. When you step out of the bed in the AM, place your foot directly into a shoe with an arch. My favorites are Birkenstocks, but any shoe with an arch support will do.
Add an arch support to your shoes, especially your exercise shoes. One of my favorites is SuperFeet. I prefer to start with the medium arch, unless you know you have really high arches, then the high arch version would be preferred.
3-TIGHT MUSCLES & FASCIA-You can address tightness with a roller or roller stick where you massage the "knots" you find in the calfs and arches. Try adding 3 wall stretches holding each 30 seconds, repeat 2-3 x's:
straight knee wall calf stretch
bent knee wall calf stretch
arch stretch in the same position, but with your big toe up on the wall
4- WEAK FOOT MUSCLES- There are tiny muscles in your feet that if strong enough can help support your arch. Try these 3 exercises:
Toe abduction- try to separate your toes as far apart as far as you can, hold & repeat X 10
Toe disassociation- try to lift your big toe up, while keeping your little toes down, then reverse. Lift your little toes, while keeping your big toe down & repeat X 10.
Arch cupping- while sitting, try to left up your big toe & you should notice your arch lifts a bit. Try to hold the arch in this position and let your big toe go back down. Hold a count of 10, repeat X 10.
5-RELIEF-Massage your arch with a frozen water bottle 2- 3 minutes as needed. Another helpful intervention is using a boot at night to keep your ankle flexed. I like the BraceAbility Padded 90 Degree Plantar Fasciitis Boot.
Following this guide should lead to a gradual resolution of pain. If for some reason, your signs and symptoms do not resolve, please contact Restore PT for additional hands on treatment. Email firstname.lastname@example.org