The plantar fascia is a connective tissue that runs from your heel bone to the balls of your feet and can be a major source of pain and frustration.
The symptoms of plantar fasciitis (irritation of the plantar fascia) are sharp sudden needle like pain (or pin prickling pain) underneath your foot. This can either be under the arch of your foot or more towards the heel. Treatment for plantar fasciitis is varied depending on specifically what is causing the pain...
This pain is typically bad first thing in the morning after you wake up and after you have been sitting for a while. It can also get worse with prolonged activity or standing on your feet.
There can be a number of reasons for the pain including tight muscles (usually in the calf which connects through connective tissue to the plantar fascia), weak muscles in the toes, foot or lower leg, high or low arches, and sudden increase in activity.
To get relief it really depends on what is causing the pain so there is no one “perfect” treatment for plantar fascia. However, there are some common things you can try for a short period of time to see if they work. If they don’t work, and they should start giving you relief quickly, then please don’t think you can’t be helped. You definitely can you may just need some guidance by a physical therapist experienced in plantar fasciitis.
The Top 3 things That Don’t Work to Ease Your Plantar Fasciitis Pain:
Top 3 Things That Help to Get Rid of Plantar Fasciitis:
1) First I would try stretching your calves. I would do this by hanging your ankles off of a step three times in a row for around 30 seconds with around 10 seconds in between stretches.
2) If you have suddenly increased your activity level even if only just a little bit you may have ramped things up too fast. Try cross-training to see if you can decrease the stress on the plantar fascia while building up the strength of your muscles in your feet and legs.
3) The Absolute Best and fastest thing you can do to get rid of your plantar fasciitis pain is get help with an experienced professional physical therapist. We can analyse the precise cause of what is causing your pain and come up with a plan to fix it. Using our hands we can give your muscles some some quick relief and improve how your joints move so your pain is greatly reduced while you work on stretches, mobility work, specific strengthening exercises, and strategies to reduce the pressure on the feet.
Hopefully this information has helped.
Without knowing precisely what is wrong and causing your pain it can be very difficult if not impossible to fix this by yourself, but once the cause is identified it is as simple as putting in the work to get rid of the pain so you can get back to being active again and doing what you need and love to do.
If you want to get active again or even just be able to walk first thing in the morning without pain or slowly hobbling around the house then please consider scheduling a free 20 min phone call to see if we can help. Click the button below to schedule your free call and start getting relief today.
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