Plantar fasciitis (PF) can be one of the trickiest soft tissue conditions to get rid of – especially since any time we’re standing this tissue is under tension. If you need a refresher on this condition and its causes, click here before reading on.
Most clinicians will suggest rest, ice, and taking some sort of anti-inflammatory to treat PF. While these may help and cause some relief, they don’t at all get to the root of the issue. Here’s a few suggestions to consider if you’re experiencing plantar fascia pain.
First, think about your footwear. If a certain pair of shoes exacerbates things, experiment with other shoes and supports. It could be as simple as needing a little more or less arch support. Custom orthotics can be helpful as well – especially for people who pronate excessively as a result of flat feet.
Have someone perform a gait analysis of your walking – are your mechanics completely off and stressing the bottom of the foot? This is vital for runners. Another possibility to consider is muscle imbalance. As we learned in Part 1, a tight posterior chain through the hamstrings and calf muscles can cause tightness in the plantar fascia. Some people develop these patterns over time, and they can be reversed with appropriate exercise.
The most important thing to do is have someone evaluate you individually so treatment is tailored to your specific condition. At River of Life, we treat PF on a weekly basis using Active Release Technique, Deep Tissue Laser Therapy, and Shockwave therapy. Feel free to reach out with any questions or comments!