How to Cure Plantar Fasciitis in One Week
He runs a biomechanical assessment clinic, advises on footwear and custom orthotics.
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Plantar fasciitis is associated with pain in your heel bone and/or in the arch of your foot. This article will discuss the most evidence-based plantar fasciitis treatment methods available. If you want more information about what Plantar Fasciitis is and what plantar fasciitis causes, then please read our article here.
Related Article: How to cure Plantar Fasciitis in one week?
Plantar Fasciitis Treatment: Pain relief
Download Our Free PDF on the Best Exercises for Plantar Fasciitis
Plantar Fasciitis Socks:
There is a small body of evidence to suggest that if you wear a splint or sock overnight, it maintains tension on the plantar fascia and can reduce your morning pain. Practically, we have found that plantar fascia splints are obtrusive and uncomfortable. As a result, people tend to take them off in the middle of the night. Therefore, they tend to be ineffective.
Plantar Fasciitis Massage:
All forms of physical therapy, whether it is massage, mobilisations or manipulations, provide you with short-term relief through the stimulation of mechanoreceptors. This can reduce your pain levels; therefore, immediately after your treatment, you may experience some symptom relief. We have found this can be useful to facilitate long-term rehabilitation if you have exceptionally high levels of pain.
Plantar Fasciitis Ball:
It is important to remember that there is an inflammatory element to Plantar Fasciitis; therefore, pressing on it with a hard plantar fasciitis ball is unlikely to help. Foam rolling areas, such as the calf and mid-foot, may provide you with some relief. When using a frozen bottle of water, you are essentially numbing the area, which can give short-term relief.
Plantar Fasciitis Taping:
Applying Plantar Fasciitis taping to your foot can reduce the intensity of your symptoms by reducing the amount of stretch placed on your plantar fascia when you walk. If plantar fasciitis taping reduces your symptoms or alleviates them thoroughly, then there is scope to argue that an orthotic may be beneficial in the short to medium term.
Plantar Fasciitis Stretches:
There is low-level evidence that plantar fasciitis stretches are helpful for plantar fasciitis. Stretching your calf and plantar fasciitis stretches can provide short-term pain relief, but they do not address any pathological changes to the fascia.
Long-Term Plantar Fasciitis Treatment:
Physio for Plantar Fasciitis: Plantar Fasciitis Exercises
Plantar-Fasciitis has a love-hate relationship with loading. So what does this mean?
Loading is any form of physical stress placed on a tissue, i.e. your step count, how much time you spend on your feet daily, and how often or far you run. These are all forms of potential overload and need to be managed. However, to rehabilitate your plantar fasciitis, you need to do a specific form of loading for the plantar fascia. Please follow this link to get your free rehabilitation plan.
Load Management
Poor load management is one of the most influential factors for anyone encountering plantar fasciitis. Therefore, if you fail to manage your load, it is challenging to treat this condition. We recommend that you get an objective measure of the number of steps you take daily so you can start to reduce your load. Guided by your therapist, when your symptoms improve, you will be able to have a graded return to your desired activity level. This temporary reduction will help decrease your pain levels and facilitate the isolated strengthening of your plantar fascia.
Plantar Fasciitis Insoles
Your plantar fascia is stretched when you stand with your total weight on your foot. As it is connected to the big toe, when you push off, it places torsion on your plantar fascia. Using an orthotic or insole can reduce the stretch on your plantar fascia, significantly reducing pain levels. It is recommended that you use orthotics in conjunction with a loading program. Our clinic offers plantar fasciitis insoles; learn more about them here.
We recommend you receive an official diagnosis before trying the above, as numerous conditions have a similar presentation to plantar fasciitis.
We offer Private Physiotherapy via online appointments for £60 and Face-to-Face appointments for £85 in our clinics.
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