What is the best treatment for plantar fasciitis?
The best way to address plantar fasciitis is to decrease inflammation and pain whirlpool and massage, while lightly engaging and strengthening the calf and intrinsic foot muscle groups. Once the pain intensity decreases, higher levels of strengthening have been shown to get rid of pain and reduce the persistence of pain. Orthotics and modifying the type of shoe used during activity are often indicated as well.
What causes plantar fasciitis?
Excess tension and strain on the band of fascia under your foot. This can be worsened by overuse, weak and tight calf and intrinsic foot musculature. This is often symptomatic in patients with a low or high arch and poor arch support. Spending increased time on your feet at work or at home can also elicit plantar fasciitis symptoms.
Can plantar fasciitis go away on its own?
Sometimes. Often, patients consciously limit the irritating activity (running, hiking, etc.) and, as a result, decrease the irritation occurring in their foot. Oftentimes, without correction of the structural or biomechanical faults, pain returns as you return to activity.
How long does it take for plantar fasciitis to go away?
It depends on how long you’ve had symptoms, and how active you’ve been leading up to and during therapy. Often, minor cases take 6-8 weeks. More severe cases can take multiple months, depending on limitations to your activity.
How does a rolling ball help plantar fasciitis?
Using a roller or a tennis ball can help to increase blood flow while mimicking the effects of a massage. This is a very common and beneficial at-home treatment which can help plantar fasciitis recovery.
Do compression socks work?
There is inconsistent evidence to support this. Some patients show positive responses to compression socks when spending increased amounts of time on their feet. Some utilize night splints to try and stretch their plantar fascia.
Should you massage plantar fasciitis?
Yes! Soft tissue massage by a skilled clinician can focus on specific areas that are tight or entrapped, and can release with repeated bouts of massage. Massage helps decrease pain while increasing the mobility of involved muscles and fascia.
Is walking bad for PF?
Walking can increase pain and symptoms associated with plantar fasciitis. In the early phase of your therapy, your therapist will talk with you about limiting walking or running. Also, you’ll get education on the appropriate time to return to walking or running program.
How do you tape your foot for support?
Kinesiotaping increases the activation of muscles which support your arch. The taping provides some passive assistance to your arch.
How do you stretch plantar fascia?
The most common stretches focus on your calf muscles, the gastrocnemius and the soleus. You will also need to stretch the intrinsic muscles of your foot, which attach to the plantar fascia and can affect your symptoms.
How do I know if I have plantar fasciitis or heel spurs?
Conservative therapy helps with symptoms of both. If physical therapy is not creating a significant change, you may want to pursue an x-ray which points out any pathologies in the foot.
What kind of shoes should I wear?
This depends on a low or high arch and the amount of support your muscles provide your arch. Your therapist will spend time assessing your foot in standing and during activity. This helps provide a recommendation after evaluating your feet.