At SoleFit, we see quite a few cases of plantar fasciitis coming through our clinic!
A simple ‘Dr. Google’ search is filled with horror stories of people who have been
suffering with this condition for months or even years.
The good news is that plantar fasciitis can be a relatively straightforward condition
to deal with — and as always, catching it early is key.
Not to worry though if you’ve been suffering for a while; the same tips apply,
it may just take a little longer to fully resolve.
The good news is that plantar fasciitis can be a relatively straightforward condition to deal with…
Here are a few tips that we recommend to help deal with this painful foot condition:
Shoes Beside Your Bed in the Morning
This is a big one and we can’t emphasize it enough.
For 6–8 hours, we lie in bed with the muscles along the bottom of the foot
and the back of the leg shortened.
When you step out of bed, the heel drops and the arch falls,
often re-tearing an already irritated plantar fascia.
It may feel better after a few minutes of barefoot walking,
but unfortunately the damage has already been done with that first step.
Try taking 30 seconds to 1 minute upon waking to massage the bottom of your foot
and lower leg. Then step immediately into a shoe or sandal
with a slight heel lift and some arch support.
Many treatment plans have been undone by that first barefoot step out of bed —
yes, it really does need to be the first step!
Soft Tissue Treatment
Many plantar fasciitis cases are driven by tight or restricted muscles
along the back of the leg and into the hip.
The Achilles tendon and plantar fascia attach to the same bone (the calcaneus),
so calf tightness can significantly increase strain on the plantar fascia.
Try warming the calves with a heating pad for a few minutes, then
massage the surrounding tissues
using your hands, a ball, stick, or foam roller.
This is also a great time to visit your favourite massage therapist,
physio, chiro, athletic therapist, or osteopath to address both the source
and any compensations that may be developing.
Stretching can help, but avoid aggressive stretching when tissues are cold.
When dealing with plantar fasciitis, seeing an allied health professional
can relieve pressure from tight muscles and help reset compensations
that develop from favouring the sore foot.
Don’t Be Barefoot
To be barefoot or not to be barefoot?
Confusingly for many patients — both are correct, and timing is everything.
We are big fans of being barefoot
(read why here),
but plantar fasciitis is not the right time.
In the early stages, lean on protective tools while addressing the source.
Once healed, barefoot exposure can be reintroduced gradually.
This is especially important first thing in the morning
and after long periods of sitting.
Support the Arch of Your Foot
A fallen arch doesn’t guarantee plantar fasciitis,
but the motion of arch collapse can irritate already sensitive tissues.
Using tape
(see our taping video),
off-the-shelf supports, or
custom orthotics
can help shorten and protect the plantar fascia during healing.
Taping offers great short-term relief,
while arch supports are often the more convenient daily option.
As healing progresses and root causes are addressed,
supports can be gradually reduced.
Strengthening Work
Weakness in the foot or further up the chain can contribute to plantar fasciitis.
However, aggressive strengthening too early can often make symptoms worse.
In acute cases, we generally delay targeted strengthening until pain has settled.
With longer-standing cases, strengthening becomes a higher priority.
Tell us your story about how you recovered from plantar fasciitis,
and let us know if you have any questions!
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