Plantar Fasciitis Treatment [Plantar fasciitis symptoms, stretches, best shoes for plantar fasciitis, what is plantar fasciitis & exercises!]
60 videos • 2,053 views • by Michigan Foot Doctors Plantar fasciitis is a common foot condition that causes pain in the heel and the bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that connects the heel bone to the toes, becomes inflamed or irritated. Here's some information on plantar fasciitis treatment, including symptoms, stretches, best shoes for plantar fasciitis, and exercises: Symptoms of Plantar Fasciitis: Sharp pain in the heel or arch of the foot, particularly in the morning or after periods of inactivity. Pain that worsens with activity, especially activities that involve prolonged standing, walking, or running. Stiffness and limited range of motion in the foot. Tenderness or swelling in the heel area. Treatment options for Plantar Fasciitis: Rest and Ice: Give your feet adequate rest and apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation. Stretching exercises: Perform stretching exercises that target the plantar fascia and calf muscles to help relieve tension and improve flexibility. Some effective stretches include calf stretches, toe stretches, and plantar fascia stretches. Footwear: Wear shoes that provide good arch support, cushioning, and stability. Look for shoes specifically designed for plantar fasciitis, which often have features like arch support and shock absorption. Orthotic devices: Consider using orthotic inserts or shoe inserts that provide additional arch support and help distribute pressure evenly on the foot. Night splints: Use night splints, which are devices worn during sleep to keep the foot and calf muscles stretched, promoting healing and reducing morning pain. Physical therapy: In more severe cases, a physical therapist may recommend specialized treatments like ultrasound therapy, taping, or exercises tailored to your specific needs. Medications: Over-the-counter pain relievers like ibuprofen or naproxen sodium may help alleviate pain and reduce inflammation. Consult with a healthcare professional before taking any medication. Exercises for Plantar Fasciitis: Calf Stretch: Stand facing a wall with one foot forward and the other foot back. Keep the back leg straight and the heel on the ground. Lean forward while keeping the back knee straight until you feel a stretch in the calf of the back leg. Hold for 30 seconds and repeat on the other side. Towel Stretch: Sit on the floor with both legs extended in front of you. Place a towel around the ball of your foot and gently pull the towel towards you, keeping your knee straight. Hold the stretch for 30 seconds and repeat on the other foot. Marble Pickup: Place a few marbles on the floor and use your toes to pick them up and place them in a cup. This exercise helps strengthen the muscles in your feet. Arch Roll: Sit on a chair and roll a tennis ball or a frozen water bottle under the arch of your foot for a few minutes. This helps massage and stretch the plantar fascia. Toe Stretch: Sit on a chair and cross one leg over the opposite knee. Gently pull your toes back until you feel a stretch in the sole of your foot. Hold for 30 seconds and repeat on the other foot. It's important to note that these treatment options may vary in effectiveness for each individual. If your symptoms persist or worsen, it's recommended to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.