Plantar fasciitis is a rather common condition that creates heel pain and affects many our patients at Brampton Orthotic and Foot Supplies. Especially, it seems to be more prevalent in runners and other athletes performing repetitive activities that put a great amount of pressure on the arches. Consequent to this is an inflamed and injured plantar fascia—a band of tissues from the heel bone forward to the toes. While there are effective treatment options available, the best management is sometimes prevention. There are things you can do to prevent plantar fasciitis or take preventative steps:
1. Custom orthotics: Though orthotics, especially those that are custom-made to your feet, do a little more than giving extra cushioning in the tender spots. They correct abnormal foot mechanics that can put you at risk of plantar fasciitis. At Brampton Orthotic and Foot Supplies, we are fully equipped with advanced 3-D imaging technology that perfectly matches the contours of your feet in order to have the best prescription orthotics to help prevent and alleviate pain.
2. Prevent with stretches
Overstretching can be avoided by keeping the tissue that supports the arch supple. Keeping the calf and achilles flexible can avoid overload of the plantar fascia.
Calf stretch – Stand facing a wall with one foot bent in front of and one straight leg back. Bend the front knee until you feel a stretch and hold for 30 seconds.
Step stretch – Standing with your heels hanging off of a step or ledge, slowly lower the heels down until stretch is felt in achilles and calf.
Arch stretch – While sitting, bring one foot across lap and pull toes back to give plantar fascia a stretch. Hold 30 seconds.
3. Exercises to increase strength
Keeping tissues flexible is important, but strengthening the muscles that support the arch can also be helpful in preventing recurring plantar fasciitis.
Calf Raise: Stand straight and raise your heels off the ground.
Toe Squeeze: Put a rubber band around your toes. Slowly pull your toes apart to stretch the band, then let go.
Towel scrunch – Place your foot on top of a small towel. Scrunch the towel towards you with your toes then push back and release.
Summary
Plantar fasciitis is one of the common causes of heel pain. This can best be managed by various modes of treatment. Begin with rest, and namely, avoid activities likely to irritate the condition. Ice applied to the affected area may reduce inflammation and thus pain. Exercises to stress the Achilles tendon and plantar fascia are very useful for enhancing mobility and reducing symptoms. Orthotic inserts plus good, supportive orthopedic shoes do much in taking tension off the heel. The discomfort can be reduced by over-the-counter pain relievers such as ibuprofen or naproxen. It may also include, in some cases, physical therapy and night splints. In some cases, it would include corticosteroid injections or require surgery. Gradual but multifaceted treatment options can significantly improve the symptoms and promote healing.
Accompanied by regular follow-up with the doctor, this would enable one to make sure the treatment works. This means early intervention and sticking to the recommended therapies are key to preventing chronic issues.
