Plantar fasciitis is a persistent foot ailment causing discomfort and pain. Relief may be found when performing targeted exercises that are aimed at alleviating symptoms. Gentle stretching exercises play a pivotal role in relieving tension and promoting healing. Calf stretches, where the heel is lowered off an elevated surface, can effectively stretch the Achilles tendon and plantar fascia. Rolling a frozen water bottle under the arch of the foot provides a soothing massage, reducing inflammation. Towel curls, and scrunching a towel with your toes, can help to strengthen the muscles supporting the arch. Additionally, using your toes to grip and lift marbles off the floor can enhance dexterity. Consistency and proper technique are key to deriving benefits from these exercises, offering a proactive approach to easing the strain of plantar fasciitis. If you have plantar fasciitis, it is suggested that you visit a podiatrist who can provide you with additional stretching techniques.
Plantar fasciitis can be very painful and inconvenient. If you are experiencing heel pain or symptoms of plantar fasciitis, contact Matthew McQuaid, DPM from Lake Mendocino Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
What Is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the thick band of tissue that runs along the bottom of your foot, known as the plantar fascia, and causes mild to severe heel pain.
What Causes Plantar Fasciitis?
- Excessive running
- Non-supportive shoes
- Repeated stretching and tearing of the plantar fascia
How Can It Be Treated?
- Conservative measures – anti-inflammatories, ice packs, stretching exercises, physical therapy, orthotic devices
- Shockwave therapy – sound waves are sent to the affected area to facilitate healing and are usually used for chronic cases of plantar fasciitis
- Surgery – usually only used as a last resort when all else fails. The plantar fascia can be surgically detached from the heel
While very treatable, plantar fasciitis is definitely not something that should be ignored. Especially in severe cases, speaking to your doctor right away is highly recommended to avoid complications and severe heel pain. Your podiatrist can work with you to provide the appropriate treatment options tailored to your condition.