Plantar fasciitis can be one of the most nagging and frustrating injuries a runner or athlete can experience.
Approximately 10% of the population in the United States experience heel pain in a given year!
It comes on out of nowhere and all of a sudden you have pain in your heel and in the bottom of your foot that is sharp and stabbing when you wake up in the morning and keeps you from your best running times and workouts.
The question is how to get rid of it...
What are the best ways to end the pain from plantar fasciitis so you can run exercise again without the burden of foot and ankle pain?
Although there are many strategies to overcome heel pain, I have put together the three effective "tips" that can help you TODAY.
...And, since we are all pressed for time, these strategies can be used immediately WITHOUT having to see your doctor or obtain a referral.
3 Tips To Ease Heel Pain
#1 Always Wear Shoes Heel pain whether caused by a heel spur, plantar fasciitis, or tarsal tunnel syndrome is made worse by walking barefoot.
Walking without shoes causes inflammation and pain at the heel, especially when walking on tile or hardwood floors. Similarly, there is very little protection from flip flops or old worn out slippers (we all have a pair of those).
If you are not used to wearing shoes in the house, consider placing a pair of supportive shoes right next to your bed that you can put on in the morning.
Considering heel pain is worst first thing in the morning, having a pair of shoes ready to go will help limit your heel pain.
#2 Stretch Your Calf Muscles This is a common cure for ankle tightness and plantar foot pain; however, it is often executed incorrectly.
Your calf, achilles, and bottom foot muscles are all connected by a fascia. Therefore, stretching and improving flexibility at the calf will have a direct impact on the plantar fascia and foot.
The important fact here is that you need to hold the stretch for an extended period of time, 2 minutes, to truly change tissue length. Holding the stretch for 20 seconds just is not enough time to make a lasting change.
Common ways to stretch include the usage of a slant board, performing a runners stretch with your leg out behind you, or putting your foot on a curb or step and leaning forward. #3 Temporarily Use Orthotics The plantar fascia is not a muscle and therefore it is considered a “passive structure”. This means that the plantar fascia is subject to the demands placed upon it.
In walking and running, this means that for every step you take the plantar fascia splays and tension is created. This tension is mitigated and controlled by the muscles of the hip, knee, ankle, and foot. If you are strong and have good lower extremity alignment then there is little strain on the plantar fascia.
If you have weakness or have movement impairments the opposite is true.
A great way to ease tension placed on the plantar fascia is to use a temporary orthotic.
Orthotics provide medial foot and arch support which limit the amount of pronation and arch collapse easing strain on the plantar foot tissues.
Need Some Additional Help?
Have you struggled to find lasting relief from your heel pain AND are you looking for additional "tips" to use right now?
Often times the small changes we make on a daily basis make the largest difference in the long run.
I have created a Special Report titled, "9 Effective Ways To End Foot And Ankle Pain... Without Going To Your Doctor, Buying Another Pair Of Shoes, Or Additional Orthotics!"
This 12 page report will get you started on your road to ending your heel pain FAST.
The best part is that this Special Report is completely FREE to download. Just click the orange button below, fill out your information, and this report is yours instantly.
Kevin Vandi DPT, OCS, CSCS
Physical Therapist Serving San Jose, Los Gatos, Almaden, Campbell