How to deal with Plantar Fasciitis

I already know I have plantar fasciitis, click here for treatment options

Plantar fasciitis is a common foot condition that causes pain in the heel, usually towards the inside, and bottom of the foot. The pain typically is bothersome when you first get out of bed in the morning or stand up after sitting for a while.

It is caused by inflammation of the plantar fascia, a band of tissue that runs across the bottom of your foot from your heel to your toes. The pain is usually worse with the first few steps after waking up or standing up, and it can also be triggered by long periods of standing or walking.

Plantar fasciitis is commonly described as an aching, stabbing, or shooting pain which is felt around the heel.

What are the symptoms of plantar fasciitis?

The main symptom of plantar fasciitis is pain in the heel and bottom of the foot, especially when you first get out of bed in the morning or stand up after sitting for a while. The pain is usually worse with the first few steps and may improve as you continue to walk, but it may return after periods of standing or sitting. Other symptoms may include:

• Heel pain that is worse when walking or standing for long periods of time

• Pain that is worse in the morning or after periods of inactivity

• Pain that improves with stretches or exercises

• Pain that is worse when walking on hard surfaces

• Swelling or tenderness in the heel

If you are experiencing these symptoms and think you may have plantar fasciitis, it is important to see a doctor or a podiatrist for a proper diagnosis. They can examine your foot and recommend treatment options to help relieve the pain and inflammation.

What are the treatment options for plantar fasciitis?

Plantar fasciitis is a common foot condition that causes pain in the heel and bottom of the foot. Some treatment options include:

1. Stretching exercises: These can help to loosen the plantar fascia and reduce tension on the heel.

2. Ice: Applying ice to the affected area can help to reduce inflammation and pain.

3. Orthotic inserts: Wearing inserts in your shoes can help to cushion and support the foot, which can alleviate the pain caused by plantar fasciitis.

4. Physical therapy: A physical therapist can teach you exercises and techniques to help strengthen the muscles in your foot and reduce strain on the plantar fascia.

5. Rest: Taking a break from activities that put strain on your feet can help to reduce inflammation and allow the plantar fascia to heal.

6. Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help to reduce inflammation and pain.

7. Corticosteroid injections: These can help to reduce inflammation and pain in the heel.

8. Surgery: In rare cases, surgery may be necessary to release the plantar fascia or remove a heel spur.

It's important to speak with a healthcare professional about the best treatment options for your specific case of plantar fasciitis.

How can I help my plantar fasciitis?

If all the above information was just a review for you, and you're confident you have plantar fasciitis, what's next?

The first place to start is with your shoes.

Hoka Shoes have quickly become the go to shoe for plantar fasciitis. They are extremely well built and ideally structured for plantar fasciitis. They provide a wide range of fit including wide, and will provide the ideal cushion plus enough arch support to help heal your pain.

Best Shoe Overall

Hoka One Gaviota 4

The Hoka Gaviota 4 offers a significant improvement from the previous versions by delivering maximum cushioning and the J-Frame-enhanced support that Hoka is so well know for.

The American Podiatric Medical Association (APMA) Seal of Acceptance has recognized Hoka's to be beneficial for foot health.

Best Insole

Cadence Orthopedic Insole

Far and away the best plantar fasciitis insole is the Cadence and I know patient's have tried everything when they come into the practice and pull out the orange and blue of a Cadence Insole. Firm midsole stability combined with a cushioned heel is designed to best help your ailing foot and keep the inflammation away.

Best Support Strap

Vive Arch Support Brace

The Vive Arch Support Brace and other's like it provide relief from plantar fasciitis and other common foot maladies by slightly adjusting the pull of the plantar fascia from a direct straight line force, to a curved force which will help prevent your plantar fasciitis from returning.

Nighttime (or daytime) Support

Powerstep Ultrastretch Night Sock

The Powerstep Ultrastretch Night Sock works. Yes, it is uncomfortable. Yes, it looks like a torture device. But yes, it works! If you cannot wear it to sleep (most people cannot), then wear it for 20 minutes per day while you're watching TV or working at your desk. Twenty minutes a day is all you really need to get the majority benefit from the long, static stretch.