Posted by Casey Cameron DC on 30 October 2015

The right kind of self treatment can help you knock out Plantar Fasciitis, a common and annoying injury.

Experiencing persistent pain and stiffness in the bottom of the heel or foot? The cause of this either sharp or dull discomfort could be plantar fasciitis, inflammation of the thick tissue, or fascia, that runs along the bottom of the foot. Common among distance runners with chronically tight hamstrings, back, calves and achilles tendons, or those who run in shoes without proper arch support, the condition may also be caused by a muscular imbalance in the hips or pelvis. This imbalance can cause slight compensations in the stride that place more stress on one leg than the other. While correcting the imbalance permanently requires a strength program that focuses on balance, calf- and pelvis-strengthening drills, treatment to temporarily relieve the inflammation can be performed easily at home.Screen shot 2012 04 02 at 3.37.50 PM

     In addition to stopping or reducing running, completing this daily regime until the pain subsides. 

     1. Stretch the fascia. Prop your toes up against a wall, keeping your arch and heel flat so the toes stretch. Hold for a count of 10. Repeat 10 times three or      four times per day. 

     2. Roll a frozen water bottle under the arch. Stretch first then roll out the arch for 10 minutes; you don’t want to stretch the tendon when it’s ice cold. 

     3. Get a rogue ball and massage the fascia. Roll the frozen golf ball under the foot, starting from the front and working your way back. Put good pressure on each spot—the medial, centre and lateral positions—for 15 seconds before moving to the next area. Then, roll the ball back and forth over the entire foot. 

4. Foam roll all muscles on the body above the plantar. Even tight shoulders can cause the condition, as your arm swing can throw off proper hip alignment and foot strike.

5. Bump your arch. Get a custom made insole  to push on the plantar and keep it from flexing—it doesn’t matter if you’re an under or overpronator; the plantar needs to be supported and strengthened. Wear the support in all shoes, if possible.

These tips will help you during the initial stage's and also during a course of treatment, if you already sought help. If condition is reoccurring or persisting with no relief please seek your healthcare professional experienced with this issue. 

In Dunedin, Kinetic Health has a range of multidisciplinary professionals from Sports Chiropractors, Physiotherapists, GaitScan Technology, Personal Trainers and Massage Therapists to help combat and alleviate those stubborn and persistent plantar fascial conditions. For more information requested please email [email protected]

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