A Step Towards Healing: Navigating Plantar Fasciitis

Plantar fasciitis is a common issue encountered in our practice, often causing intense discomfort, particularly during those initial steps in the morning. Typically affecting the underside of the heel and mid-foot, it results in tenderness upon weight-bearing due to tight muscles underneath the foot. At Health Shack, we're eager to share effective tips and stretches aimed at loosening these muscles and facilitating optimal recovery.

Morning Stretching Routine:

The morning exacerbation of plantar fasciitis stems from overnight muscle tightening. So, prior to rising (and before you feel like you’re stepping on glass), it's beneficial to get the foot moving. Dr Alvin recommends to begin by extending and curling your toes, alternating between pointing them away from and towards yourself. Follow this with circular foot rotations, first in one direction and then the other. For added stretch, gently pull the front of your foot towards you while seated. This pre-activity routine helps relax the muscles, easing the discomfort of those initial steps.

Foot Rolling Technique:

After your day activities, continue to target foot muscles by rolling a round object underneath. Opt for a firm item like a massage ball, though a rolling pin or frozen water bottle can suffice. This practice aids in muscle relaxation, diminishing accumulated tension and sensitivity.

A word of warning, this can be extremely painful and even aggravate symptoms and inflammation if done when your plantar fasciitis is more advanced in severity. But if you feel comfort and even relief in the early stages of plantar fasciitis then add this to your routine.

Chiropractic, Massage Therapy, and Bowen:

Enhancing foot joint mobility can effectively manage pain and aid recovery, as relaxed joints facilitate good biomechanics and proper function of the fascia and surrounding muscles. Lumbar spine adjustments may also positively impact healing and repair as it improves nerve function to the hamstrings and calves which their tightness is frequently part of the problem with plantar fasciitits.

Massage therapy or Bowen further alleviates foot tension, ensuring pain doesn't overwhelm and aid in calming down the abnormal muscle and fascia tension.

Cupping on the calf muscles is recommended, and our massage therapists can assist with this.

Patience in Healing:

Unfortunately, full recovery from plantar fasciitis can take up to six months to a year. However, diligent adherence to these stretches and advice can effectively manage the condition, reducing pain and frequency over time. While the timeline may be discouraging, proactive measures can significantly mitigate discomfort and promote healing.