by Dr. Thomas K. Lo
Plantar Fasciitis Causes & Exercises to Prevent It
Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thick, web-like ligament that connects your heel to the front of your foot. It acts as a shock absorber and supports the arch of your foot, helping you walk.
Plantar fasciitis is one of the most common foot conditions, affecting millions of people each year and accounting for more doctors’ visits than any other foot problem.
Some Causes of Plantar Fasciitis
Active men and women between the ages of 40 and 70 are at the highest risk for developing plantar fasciitis. It is also slightly more common in women than in men. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy.
You are at a greater risk of developing plantar fasciitis if you are overweight or obese. This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain.
If you are a long-distance runner, you may be more likely to develop plantar fascia problems. You are also at risk if you have a very active job that involves being on your feet often, such as working in a factory or being a restaurant server.
If you have structural foot problems, such as very high arches or very flat feet, you may develop plantar fasciitis. A tight Achilles tendon, a tendon attaching your calf muscle to your heel, may also result in plantar fascia pain. Simply wearing shoes with soft soles and poor arch support can also result in plantar fasciitis.
The Most Common Symptoms
Plantar fasciitis symptoms usually develop gradually over several weeks or months, especially after beginning an exercise program or becoming active in a new way. The most common symptoms are:
• Pain in the heel, especially when waking up and taking the first few steps of the day;
• Worsening bone and joint pain after exercising, lifting weights, or carrying heavy objects;
• Tenderness and sometimes swelling throughout the feet;
• Trouble walking normally and completing everyday tasks without pain; and
• Reduced pain when stopping repetitive movements or exercising for a period of time.
Foot Exercises for Plantar Fasciitis
Certain exercise and stretching programs can significantly help to reduce the pain and symptoms of plantar fasciitis.
Short Foot Exercise. Pull ball of foot toward the heel while sitting or standing. Hold 8 seconds and repeat 10 times.
Plantar Fascia Stretch. While sitting, cross your legs and pull the toes back. Hold for 30 seconds and message the fascia while stretching. Do three reps on each foot.
Toes Lift. While standing with feet shoulder width apart, lift all toes and hold for five seconds, then lower them to the floor. Repeat six to eight times. Then raise all toes, hold for five seconds, then lower them one toe at a time, starting with the small toe. Repeat six to eight times.
Posterior Tibia Tendon Strengthening. Standing with a tennis ball or pickle ball squeezed between your ankles, raise your feet onto your toes. Hold for two seconds and slowly drop down in four seconds. Do three sets of 10 with rest between sets for a few seconds.
Calf Wall Stretches. With one leg planting forward and the other leg stretching backward, while holding feet firmly against the ground, stretch the back leg calf to tolerance. Hold 30 seconds and do each calf three times.
Achilles Tendon Stretch. Standing on steps or stepladder while holding onto something to maintain balance, drag the heels, hold 30 seconds. Do it three times. Do with both feet, then one foot at a time. If the plantar fascia is too painful—and for patients with balance problems—you can stand on a thick phone book or a red brick on front feet/foot, then lean forward until you feel the tendon being stretched out to tolerance.
Five Plantar Fasciitis Treatments You Can Try at Home
For the majority of people with plantar fasciitis, conservative treatments—as opposed to more aggressive treatments like surgery, shock wave therapy, or steroid injections—can help decrease inflammation and pain.
Rest, Massage & Ice the Heel. One of the best things you can do when treating plantar fasciitis involves taking time off from repetitive movements that trigger the condition and increase pain. You will likely need at least several weeks of rest to allow the affected tissue to heal properly, although the exact time-period needed differs from person to person. While you are giving your feet a rest, you can continue to perform low-impact sports that do not cause pain, including swimming or bicycling. Immediately after an injury or an episode that causes swelling to your foot, ice can be helpful. Try elevating the affected foot and applying an ice pack for 15 to 20 minutes, two to four times, daily. Some experts even recommend freezing a water-filled paper cup and rolling it over the site of discomfort for about five to seven minutes to massage the area.
Once swelling subsides, after about two to three days, massage the heel and apply heat. Warm oil massages with coconut oil or olive oil are extremely beneficial for your feet because they increase blood and fluid flow, speed up the healing process and break up scar tissue or adhesions that can harden. Massage the painful heel with your hands in circular motions for 15 minutes or more, daily.
Practice Heel Exercises and Plantar Fasciitis Stretches. Studies show that in patients with plantar fasciitis, stretching exercises for the legs and affected heel are one of the most effective treatment options. Stretching the bottom of the foot, along with exercising and strengthening the legs (especially the calf and Achilles tendon), reduces tissue adhesion, improves form, and helps improve range of motion. Refer to the six foot exercises listed above in this article.
Wear Supportive Shoes & Footwear. Your shoes can really affect your walking or running form. Shoes also affect your ability to withstand force and pressure. If you experience heel pain frequently, it is a good idea to consult an expert. They can measure your feet and help you find the best type of sneakers or shoes for your foot type. Look for shoes that offer extra cushion and arch support, which lowers risk for injury.
If you are a runner, make sure to buy new shoes after about 500 miles of use to avoid wear-out and injury. Avoiding high heels, sandals, and going barefoot on hard surfaces can all help control heel pains and symptoms.
Maintain a Healthy Weight. Reaching and sustaining a healthy body weight (meaning a BMI of 19 to 25 for most people) can help minimize the amount of stress placed on your heels. The higher your body weight and the weaker your lower leg muscles, the more pressure your heels experience.
Eating an anti-inflammatory diet, reducing stress, getting enough sleep, and regularly exercising can all help with weight loss. Some of the best foods for weight loss and controlling inflammation to include in your diet are fresh fruits and vegetables, wild-caught fish, fermented foods, nuts and seeds, and healthy proteins like cage-free eggs and pasture-raised poultry.
Consider Visiting a Health Professional. If the pain does not subside, consider visiting a professional such as a chiropractor, podiatrist, or physical therapist. They can show you how to perform heel exercises to stretch the plantar fascia in the most effective way. They can also help you learn how to strengthen your Achilles tendons, calves, and lower leg muscles, along with your ankles and lower back, to stabilize your body weight over your heels better.
Plantar Fasciitis Takeaway
According to the American Academy of Orthopedic Surgeons, more than 90 percent of all patients with plantar fasciitis will improve within 10 months of starting simple treatment methods that can be done at home.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.
