Two million people suffer from heel pain or plantar fasciitis each year. In fact, it’s thought that at some point, 10% of the population will have it at some point in their life.
Plantar Fasciitis typically comes on slowly and is not the result of a specific injury.
There are factors that may predispose you to develop including but not limited to:
And although it may improve over time, it may take as long as 12 months for it to go away.
Take control and get started on the path to recovery. A condition like this will respond best to multiple modes of treatment at the same time in order to maximize your progress. There are a few things listed below that you can do on your own when dealing with a mild case of plantar fasciitis. At FYZICAL Therapy & Balance Centers, we have several options available to reduce or diminish your heel pain!
Look at the bottom and inside of your shoes. Do you see a particular wear pattern? This could be indicative of problems with your gait (the way you walk). We can discuss this more in depth during your visit, so make sure you bring an older pair of shoes with you.
This will help to stretch out the plantar fascia (the arch) in your foot, as tightness in the fascia may be a contributing factor in your heel pain. Hold this stretch for 30 seconds, relax for 10 seconds, perform it 10 times. Do this stretch three times per day. Do not stretch too hard that it causes pain. Do it every day, especially before you get out of bed.
Place this on the floor. Sit in a chair and gently roll the frozen bottle under the arch of your foot for a few minutes. Give enough downward pressure with your foot so that it does not hurt, but “feels good”. While doing this, angle your foot slightly to the ceiling to give an added stretch to the arch. Do this for only a few minutes each day, we don’t want you to get frostbite! If you have circulation issues, talk to your medical professional before performing this activity.
Think about the position of your foot while you sleep…toes are pointed down, and the arch of your foot is relaxed for 8 hours (ideally). After a full night of sleep, stretching all of that inflamed tissue back out causes intense pain! This is why sleeping with a brace that keeps your foot in a neutral position. Ask your therapist for more information.
Getting out of bed in the morning may be difficult for some, but for those struggling with the sharp, stabbing heel pain caused by plantar fasciitis, it is undoubtedly the first step that is going to be miserable.
You know the pain will ease up after a few steps, but it returns throughout the day. You get up from sitting: PAIN. You walk any distance: MORE PAIN. You stand too long, UGH! THE PAIN! By the end of the day, you just want to get off your feet. Sound familiar?