PLANTAR FASCIITIS (HEEL PAIN): Q and A Part II
In PART ONE we learned that plantar fasciitis is a common condition that causes pain in the heel and sole 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. This can happen due to a variety of reasons, such as overuse, poor footwear, or biomechanical issues. In this blog post, we will explore various treatment options for plantar fasciitis, including self-treatments, physiotherapy treatments, corrective exercises, and dry needling.
Self-Treatments
Self-treatments are often the first line of defense for plantar fasciitis. Here are some self-treatment options you can try:
Rest: Avoid activities that aggravate your plantar fasciitis, such as running or jumping. Instead, try low-impact exercises such as swimming or cycling.
Stretching: Stretching exercises for the calf muscles and the plantar fascia can help relieve tension and improve flexibility.
Footwear: Wear shoes with good arch support and cushioning. Avoid shoes that are worn out or have no support.
Night Splints: Wear night splints while sleeping to keep your foot in a stretched position. This can help relieve pain and stiffness in the morning.
Physiotherapy Treatments
If self-treatments are not effective, a physiotherapy assessment may be needed to check for muscle imbalances and movement quality in the low back, hips, knees and ankles. Physio treatments may include:
Manual Therapy: Manual therapy involves hands-on techniques that can help reduce pain and tension, increase circulation, and improve mobility.
Trigger Point Therapy: This involves applying pressure to specific points on the foot to release tension and reduce pain.
Joint Mobilization: This involves gently moving the joints in the foot to improve mobility and reduce pain.
Corrective Exercises
Corrective exercises can help address any underlying biomechanical issues that may be contributing to plantar fasciitis. Here are some corrective exercises that may be applicable for your plantar fasciitis:
Calf Stretches: Tight calf muscles can contribute to plantar fasciitis. Stretching exercises for the calf muscles can help relieve tension.
Arch Strengthening: Strengthening exercises for the muscles in the arch of the foot can help improve support and reduce stress on the plantar fascia.
Balance Training: Balance training exercises can help improve stability and reduce the risk of falls and injuries.
Dry Needling
Dry needling is a technique that involves inserting thin needles into trigger points in the foot to release tension and reduce pain. It can be a very effective treatment for plantar fasciitis.
Conclusion
Plantar fasciitis can be a painful and debilitating condition, but with the right treatment, it can be managed effectively. Self-treatments, physiotherapy treatments, manual therapy, corrective exercises, and dry needling are all viable options for treating plantar fasciitis. It is important to consult with a healthcare professional to determine the best treatment plan for your individual needs.
HOW DO I GET SOME HELP?
Give the orthopedic manual physiotherapists a call at Easthill Physiotherapy and Acupuncture Clinic in Vernon, BC for a detailed biomechanical assessment to ascertain your “next best steps” in regards to your heel pain.
Services Offered:
Acupuncture
Dry Needling
Intramuscular Stimulation (IMS)
Physiotherapy
Virtual Physiotherapy
