Plantar fasciitis - that pain in the foot
Plantar Fasciitis can really keep you on your toes…or off them!
Ever had that pain in the bottom of your foot when you try to step out of bed in the morning? Hobble around for a few minutes as you try to walk? Does it go away after a while, but inevitably come back?
Plantar Fascia is a part of the body that exists on the bottoms of our feet. It’s a thick white connective tissue that extends from the heel to the toes. It also can be affected by the achilles tendon as the fibers may overlap (we are always going to check the calves during treatment).
When the tissue becomes strained, the terminology for diagnosis is “Plantar Fasciitis” even though rather than being inflammatory, this is a micro trauma due to repetitive motion strains or possibly due to a bone spur (diagnosed via X-ray imaging).
Things that contribute to the likelihood of getting Plantar Fasciitis include:
improper fitting shoes.
long term impact activities - running or standing
tight calf musculature
weak foot musculature
The first thing Iwill look at in a case involving PF, is the wear of your shoes. It is important to make sure that your shoes have not been worn down over time or due to heavy activity. It is also important to make sure you are wearing the right shoes for the specific activity you do.
For example, we do not recommend Hoka running shoes for Pickleball. The heel is too high. Opt for traditional tennis shoes with a smoother sole. Also be wary of shoes that are made and sold for outlet malls as they are not the same quality as others.
For lifting in the gym, I prefer NoBull Trainers that are flat and perfect for leg days.
For running and walking, I opt for Brooks that have a little bit more support..
Treatment (the fun stuff!)
For PF, I like to examine the joints in the foot as well as the ligaments, tendons, and muscles all around the ankle.
Then we address any sort of adhesions or misalignments - using Active Release Technique, IASTM, acupuncture and chiropractic. I also use kinesiotape to tape as needed. It is not the most relaxing treatment.
Once we have assess any structural issues, we will then go through a few exercises to send you hope with. We like to keep it simple and effective around here and they won’t take more than 5-10 minutes of your day!
