Plantar Fasciitis: Is That the Cause of Your Heel Pain?

Plantar Fasciitis

A quick “how to” guide.

What is Plantar Fasciitis?

The Plantar Fascia is a tissue that runs along the bottom of your foot from your heel bone to the ball of your foot. Plantar Fasciitis is the inflammation of this tissue.

Symptoms of Plantar Fasciitis

The symptoms can vary from person to person but the more common symptoms are:

• Pain in the bottom of the foot; typically along the arch or the heel of the foot

• Pain is at its worst during the first few steps in the morning or after you have been sitting for a while.

Common Causes of Plantar Fasciitis

There are multiple things that can lead to Plantar Fasciitis including:

• A change in footwear

  • Changing to a shoe that your feet are not used to can cause plantar fasciitis. If wearing a new shoe, consider wearing it for short periods of time to build up tolerance. This can decrease the risk of irritating the plantar fascia.

• Wearing shoes that are too tight

  • Tight shoes can cause plantar fasciitis symptoms too! Make sure, when purchasing your footwear you are purchasing shoes that fit your foot.

    • Tip: take the insole out of your shoe. Stand on the insole. If your foot is wider than the insole, than the shoe (ususally the toe box) is too small!

  • Wondering about a specific type shoe? I am an advocate of minimalist shoes. It is not for everyone, but if you want to hear more about that, take a look here.

• Going too far too soon

  • If you typically walk 3km in a day, and out of nowhere choose to walk 6k, that could be the cause of your foot pain. It’s a good rule of thumb to not increase distance more than 10% / week. This could also be standing more than you are used to or starting a new movement or exercise class! It does not mean it was bad, just maybe too much too soon. Scale it back, and build it up.

How to Get Rid of Plantar Fasciitis

There are lots of things that you can do on your own to get relief from plantar fasciitis. Here are a few to start! Just remember to stay in a comfortable and pain-free range for all exercises.

1. Roll a soft ball on the bottom of your foot

   1. I recommend a pinky ball (available for purchase in the clinic). Some find a tennis ball is too hard.

2. Stretch your feet

   1. Toga

   2. Forefoot Twist

3. Strengthen the muscles in your feet

   1. Foot Strengthening

There are also lots of things that your Athletic Therapist can do to help with your plantar fasciitis including:

1. Massage

2. Myofascial Cupping

3. Acupuncture

4. Shockwave Therapy

5. A Guided Movement/Exercise Program

I hope you found this information helpful, and if you are looking for a little extra guidance, please click this link to book an appointment!

Cheers!

-Ashley Burr CAT(C)