Top Ways to Fix Plantar Fasciitis
Have you ever experienced heel pain with your first step out of bed in the morning?? Maybe you were up on your feet a little more than usual and all of the sudden your foot feels like it is on fire?? It is very possible that you could have an injury called plantar fasciitis.
Plantar fasciitis is something I see at my Physical Therapy clinic all the time. It is an incredibly complex condition and typically requires a detailed assessment by a professional in order to expedite the healing process.
In general, plantar fasciitis is commonly caused by 1 or more of the following:
-increase in weight in nonathletic populations
-high foot arches
-leg length discrepency (one leg longer than the other)
-hamstring tightness
-rapid increase in time spent on your feet when previously sedentary
-tightness in the ankles, specifically dorsiflexion
-history of standing on hard surfaces or in hard labor jobs
-running for sport
These are just some of the reasons why you may develop this condition, but it is always best to get input from a professional on your specific and exact risk factors so they can guide treatment!
In general, there are some common ways to help fix or lessen pain from this condition. First and foremost I always like to assess for proper footwear. Shoes that are too small or do not allow for proper movement will almost always contribute to plantar fasciitis. Once you have a properly fitting shoe, you might also benefit from additional support in the form of an insole or an orthotic.
Both insoles and orthotics are designed to support your feet and provide shock absorption and pressure relief. Insoles are typically pre-fabricated and can be purchased over the counter. An orthotic is typically prescribed by a podiatrist and is custom-fit to your fit. Orthotics are much more expensive, but tend to last quite a while compared to insoles.
Some of the other things that have been proven to help with plantar fasciitis are:
-rotating shoes during the work week for labor workers
-improving flexibility in the calf and hamstring muscles
-wearing a night splint
-improving the mechanics and muscular control of the leg to limit stresses at the plantar fascia
If you think you might have plantar fasciitis and are experiencing a significant amount of pain, make sure to schedule with your Physical Therapist in order to get the most relevant advice, hands on care and skilled treatment to get you better faster.
If you need a Physical Therapist, feel free to book a FREE CONSULTATION with me today and I can help you get the answers you need and a plan for moving forward without pain.
Dr. Miranda Robles PT, DPT
Wildflower Physical Therapy & Wellness
Indianapolis, Indiana ⠀