Updated: Nov 13
In the above video see some useful massage techniques that can assist in your recovery post plantar fasciitis diagnosis.
Plantar fasciitis is a common foot condition characterized by inflammation and irritation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone (calcaneus) to your toes. The plantar fascia plays a crucial role in supporting the arch of your foot and absorbing shock during activities like walking and running.
In this video we demonstrate some simple but effective massage techniques for plantar fasciitis.
The primary symptoms of plantar fasciitis include:
The most common symptom is a sharp, stabbing pain in the heel, typically felt with your first steps in the morning or after long periods of rest. This pain can also occur after standing or walking for a while.
Some individuals with plantar fasciitis may experience pain and discomfort along the arch of the foot.
Plantar fasciitis is often caused by excessive strain on the plantar fascia, which can result from various factors, including:
- Overuse or excessive walking, running, jumping or standing. - High-impact activities that place additional stress on the feet.
- Flat feet or high arches, which can alter the distribution of weight on the feet. - Improper footwear with inadequate arch support or cushioning.
- Sudden weight gain or obesity, increasing the pressure on the plantar fascia.
- Tight calf muscles or Achilles tendons, which can affect the biomechanics of the foot.
Treatment options for plantar fasciitis typically include:
Rest: Reducing or modifying activities that exacerbate the condition can help alleviate symptoms.
Ice: Applying ice to the affected area can reduce inflammation and relieve pain.
Stretching exercises: Stretching the calf muscles and the Achilles tendon can help relieve tension on the plantar fascia.
Supportive footwear: Wearing shoes with proper arch support and cushioning can provide relief.
Orthotic inserts: Custom or over-the-counter orthotic inserts can help distribute weight more evenly and support the arch.
Physical therapy: A physical therapist can provide exercises and techniques to improve foot and calf strength and flexibility.
Anti-inflammatory medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended to reduce pain and inflammation.
Night splints: Wearing night splints can help keep the plantar fascia stretched while you sleep.
Corticosteroid injections: In some cases, a healthcare provider may administer corticosteroid injections to reduce inflammation and pain.
Extracorporeal shock wave therapy (ESWT) or other advanced treatments: In severe and persistent cases, healthcare providers may consider more advanced treatments, such as shock wave therapy or surgery.
It's important to consult a healthcare professional for a proper diagnosis and personalized treatment plan if you suspect you have plantar fasciitis. Early intervention and the right treatment measures can help alleviate the condition and prevent it from becoming chronic.
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