Fix Plantar Fasciitis

//Fix Plantar Fasciitis
Fix Plantar Fasciitis2018-07-02T14:13:43+00:00

There are many treatment options available to fix Plantar Fasciitis.  It is important to understand that the Plantar Fascia is like a ligament versus a muscle. The reason this is important is ligaments heal much slower than muscle. The slow healing is frustrating to those that suffer from it and plays a role in it becoming chronic due to the patient constantly aggravating it.   Some Plantar Fasciitis treatments are less effective than others.  Some are more conservative than others and still some are more expensive than others.

Plantar Fasciitis is micro-tearing of the Plantar Fascia

Remove the Aggravating Variable to Fix Plantar Fasciits

The first thing to do is remove the variable that is either causing your Plantar Fasciitis or contributing to it.  For example; if running is irritating it and you keep running it will worsen and may lead to permanent damage of the Plantar Fascia.   Proper diagnosis is critical as Heel Spurs and Plantar Fasciosis are commonly misdiagnosed as Plantar Fasciitis leading to poor and ineffective treatment suggestions.

Fix Plantar Fasciitis

Remove aggravating variables to fix Plantar Fasciitis

Rest to Fix Plantar Fasciitis

Rest from activity, especially those activities that require running, jumping, walking or any other weight bearing activity.  If you are on your feet at work and this is aggravating your Plantar Fascia it may be necessary to take time off or request a modified job position until you heal.  No amount of ice or Ibuprofen will help if you continue to not rest and aggravate your Plantar Fasciitis.

Do I need Crutches to Fix Plantar Fasciitis

It is not usually necessary to be non-weight bearing for an extended period.  Casting or other devices that immobilize the Plantar Fascia for an extended period may be counter-productive.  There are various therapeutic interventions that can significantly reduce the pain associated with walking. These include, night splints, stretching, orthotics, self massage, myofascial release, ultrasound and proper shoes.

Do I need a walking boot to fix Plantar Fasciitis

Walking boots are not usually necessary except in cases of torn Plantar Fascia’s.  There are many types and varieties of walking boots but the variable that makes them effective in treating torn Plantar Fascia’s is a stiff soled, rocker bottom which prevents loading and flexing the Plantar Fascia.  As the Plantar Fascia heals it might be possible to transition to a rocker bottom walking or running shoe.

Hoka Running Shoes

Rocker boots or shoes can help Plantar Fasciitis

Over the Counter Orthotics can help Fix Plantar Fasciitis

Over the counter orthotics are a cheap and sometimes effective method of treating Plantar Fasciitis.  If the over the counter orthotic is going to have a chance at being effective it must have a supportive, flexible arch support and be comfortable.  If the orthotic is too stiff or hard and irritates the Plantar Fascia you will not be able to heal.

over the counter orthotics

Over the counter orthotics must have flexible but supportive arches

Custom Orthotics to Fix Plantar Fasciits

Custom orthotics can be an effective treatment to fix Plantar Fasciitis.  To be effective, they must fit into your shoes, be comfortable and have a flexible, supportive arch as part of the custom orthotic design.  Proper height, density and flexibility of the custom orthotic is critical to it being effective.  If you have custom orthotics that are uncomfortable, do not fit into your shoes or aggravate your Plantar Fascia you will be unable to heal. If you have an uncomfortable or ineffective pair of custom orthotics they may be able to be modified for a fraction of the cost off new custom orthotics.

Custom orthotics to fix Plantar Fasciitis

SDRI can make new or modify your existing orthotics to fix Plantar Fasciitis

Taping can help Fix Plantar Fasciitis

Taping can be effective in treating Plantar Fasciitis.  A common and effective taping procedure tapes the arch up to provide support.  Taping can be inconvenient.  There is a more effective method of taping that utilizes Kinesiotape which is a waterproof athletic tape that can be applied once every couple of days.

Taping to fix Plantar Fasciitis

We use Rocktape or Kinesiotape for best results to fix Plantar Fasciitis

Stretching will Help Fix Plantar Fasciitis

Stretching can be an effective therapy to fix Plantar Fasciitis.  Stretching can be accomplished by wearing a night splint or Strassburg sock to gently stretch the Plantar Fascia while sleeping or sitting for a prolonged period of time.  You can also stretch your Plantar Fascia manually throughout the day.  It is important to use the correct amount of tension when stretching the Plantar Fascia.  Too much tension can over-stretch and damage the Plantar Fascia. Too little stretching can be ineffective.

Strassburg sock for Plantar Fasciitis

Works better than a night splint

Myofascial Release/Graston/ART/Gua Sha can help Fix Plantar Fasciitis

These are all techniques that apply manual massage directly to the Plantar Fascia.  While this therapy can be effective it is important to apply the correct amount of pressure to ensure you do not further damage the Plantar Fascia.  Too much pressure, too little pressure or the wrong kind of pressure (like using a golf ball) can lead to ineffective treatment and worsening of the Plantar Fasciitis.

scraping the plantar fascia

“scraping” or myofascial release can be used to ix Plantar Fasciitis

Ultrasound can help Fix Plantar Fasciitis

Ultrasound can be an effective treatment for Plantar Fasciitis when combined with some or all the above interventions.  Ultrasound can be used to break up scar tissue and increase blood flow into the Plantar Fascia.  The Plantar Fascia is notorious for having a lack of blood flow.  Blood is required for the Plantar Fasica to heal.

ultrasounf for plantar fasciitis

Therapeutic ultrasound can be used to fix Plantar Fasciitis

 

Alter Gravity Treadmill (AlterG) is Great at Helping Fix Plantar Fasciitis

The AlterG is one of the most modern and effective treatments for Plantar Fasciitis and allows the patient to run or walk while their Plantar Fasica is healing.  The AlterG does this by “unweighting” a person until there is not enough pressure on the Plantar Fascia to cause pain.  Once this is achieved the patient can run or walk without aggravating the Plantar Fascia.  This allows them to keep up their cardio, continue to train for an event and stimulates blood flow into the fasica to speed healing.

AlterG for Plantar Fasciitis

The AlterG can be used to fix Plantar Fasciitis

Cortisone Injection is not recommended to Fix Plantar Fasciitis

Cortisone is not recommended for Plantar Plate Fasciitis.  Cortisone is a catabolic hormone meaning it breaks things down (as opposed to an anabolic hormone that builds tissue).  While it does break down inflammation it also breaks down tissue, in this case your Plantar Fascia.  This can cause long term damage to the ligament and is therefore not recommended.

Image result for plantar fascia cortisone

Surgery is usually not Necessary to Fix Plantar Fasciitis

Surgery is not usually necessary for Plantar Fasciitis or Plantar Fascia tears except in cases of rupture.  However, if you go to a surgeon and they recommend surgery……. what did you expect.  Plantar Fasciitis, if treated conservatively will almost always heal and not require surgery.

Image result for plantar fascia surgery

If you need more information about Plantar Fasciitis and the treatments that can fix it please email info@sdri.net or call San Diego Running Institute at 858-268-8525 to schedule an appointment.