Do you ever get a sharp, tearing-like pain in the bottom of your foot when you get out of bed in the morning? Does it hurt on the bottom of your feet when you walk or run? It could be plantar fasciitis. Plantar fasciitis is the most common cause of foot pain in adults. An estimated two million people are treated for the condition each year. Though most prevalent in runners, anyone can experience this pain.
So, what exactly is PF?
Plantar fasciitis is caused when the connective tissue/fascia on the bottom of your foot becomes irritated and inflamed. The plantar fascia helps to create the foot’s arch, acting like a spring when walking to help propel the body forward.
Over time, the plantar fascia can experience micro-tears, lose elasticity, and become less resilient, resulting in the pain of plantar fasciitis. Typically it is caused by a change in activity, poor biomechanics, a BMI over 27, and/or overuse of the foot.
Dr. Hocktra's 7 Tips to Treat Plantar Fasciitis
1. Address tight calf muscles
It is important to stretch your calf muscles when dealing with PF. In addition to stretching, loosen tight calves by using a massage roller like this: https://tigertailusa.com/product/the-spinnie-roller/ or consider buying the Original Stick that is large enough to cover other muscle groups: https://www.themassagestick.com/products/massage-stick-24
Here is a video of Dr. Hockstra showing you exactly what to do:
2. Massage roll your feet
This special foot roller by Tiger Tails is a popular option to help with PF. https://tigertailusa.com/product/tiger-footsie/
Place a plastic water bottle in the freezer. (Pour a small amount of water out before freezing.) Roll the frozen bottle under your feet while sitting to ease pain and inflammation.
4. Create an ice bath for your feet
Fill a bucket with water and ice cubes—cycle your feet 10-15 minutes in and out 2-3 times.
5. Schedule an appointment with Dr. Hockstra
Poor hip alignment puts added stress on your feet. Chiropractic can help you maintain proper hip alignment and ease that stress. Dr. Hockstra also specializes in A.R.T. (Active Release Technique) which is the gold standard for myofascial work.
6. Rest
High-intensity exercises further irritate PF, so take it easy while it's inflamed and painful. Rest and ice. Save box jumps and burpees for another day.
7. Test your shoes
Hold your shoe parallel to the ground. Try the “twist” test like you’re wringing a towel. If the shoe twists easily, it is too flimsy. “If you can twist it, toss it.”
Buy shoes with wide-toe boxes. Our feet are designed to move, and a wide-toe box shoe allows for this. (*Note: A wide-toe box is NOT the same as a wide shoe. See the example below by Groundz.)
Be sure to follow all of these tips if you or someone you know is struggling with plantar fasciitis. As always, reach out to schedule your appointment with Dr. Hockstra to keep yourself in tip-top shape. We are here to serve you and improve your quality of life!
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