Suffering with Plantar Fasciitis? Here are 3 ways to help ease the pain!

Plantar faciitis is one of the most common foot issues we deal with. Often, plantar faciitis is caused by footwear that is not supportive. Most people don’t realize that the shoes they are wearing offer little to no support which in time can cause a myriad of issues, plantar fasciitis being the most common. The pain is due to the plantar fascia tendon, that runs on the bottom of your foot, being stretched over time causing micro tears which will cause the plantar fascia to become inflamed. This inflammation will cause pain throughout the bottom of the foot especially in the heel.

According to the Mayo Clinic, some factors that may contribute to plantar faciitis are:

• Age. Plantar fasciitis is most common between the ages of 40 and 60.
• Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballistic jumping activities, ballet dancing and aerobic dance — can contribute to an earlier onset of plantar fasciitis.
• Foot mechanics. Being flat-footed, having a high arch or even having an abnormal pattern of walking can affect the way weight is distributed when you’re standing and put added stress on the plantar fascia.
• Obesity. Excess pounds put extra stress on your plantar fascia.
• Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage their plantar fascia. (Mayo Clinic Staff, 2018)

Treatments for plantar faciitis include physical therapy, shoe inserts, steroid injections, and surgery. Here are the top 3 treatments you can do to decrease pain due to plantar faciitis.

1. Plantar Stretching. If  the plantar fascia is insufficiently elastic, repetitive lengthening and shortening can cause damage. The plantar fascia can be easily stretched by sitting, with one leg crossed over the other. Place fingers of the hand of same side as crossed leg across the base of the toes and pull the toes toward shin while keeping leg steady. The stretch will be felt in the bottom of the foot.

2. Toe Walking. With body erect and hands behind back, walk on toes with toes pointing straight ahead. Do not allow heels to touch floor. Rise on the toes as high as possible. Take very short steps while walking around before pushing off of the floor.

3. Heel Walking. With body erect and hands behind back, lift your toes as high as you can and walk across the room on your heels with toes pointing ahead. Take very short steps, and do not allow toes to touch the floor. Repeat the exercise with the toes pointing at 30 degrees outward.

Keep in mind that proper fitting shoes can also alleviate the pain. Avoid high heels. Heels that are too high can stretch the fascia tendon causing more pain. Buy shoes with a low to moderate heel, good arch support and shock absorbency. Do not go barefoot, especially on hard surfaces.