3 Easy Stretches and Other Tips on Plantar Fasciitis Treatment

What is Plantar Fasciitis?

Plantar Fasciitis the one of the top causes of heel pain and our Physical Therapists perform plantar fasciitis treatment every day with a very high success rate. Heel pain and pain in the sole of the foot often causes a person to seek plantar fasciitis treatment and the care of a Physical Therapist.  Plantar Fasciitis is also know as tennis heel, policeman’s heel, and  jogger’s heel.  Plantar fasciitis is the most common foot condition treated by healthcare providers in addition, many runners can experience plantar fasciitis pain.  Approximately over 2 million Americans experience some degree plantar fasciitis each year.  Up to 10% of the population can experience pain caused by plantar fasciitis at some point in their life, and many will seek plantar fasciitis treatment methods.

Where is the Plantar Fascia?

The Plantar Fascia involves a thick band of tissue that runs across the bottom of your foot supporting your arch.  The tissue connects your heel bone to your toes.  Plantar fascia is related to your achilles tendon with a connection between the two from the bottom of the Achilles to the plantar fascia at the heel bone. This connection lessens as we become more senior to a point that in the elderly there are few connecting fibers.  There is a relationship whereby if the toes are moved up towards the ceiling, the plantar fascia will tighten and when the tissue (plantar fascia) is inflamed, it will case heel pain and pain in the sole of the foot.

Plantar Fasciitis Symptoms

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• tenderness and pain at the bottom of the foot
• pain at the heel
• pain that is worse upon taking the first few steps upon getting out of bed in the morning
• discomfort that becomes worse after walking or exercise

I Think I Have Plantar Fasciitis, Now What?

• Consider a weight loss program.  Having a BMI greater than 30 or a sudden weight gain can put you at risk for plantar fasciitis.  Many will benefit from Self help tips to achieve fast and easy weight loss.  Initiating a  beginner weight loss program could be beneficial if you are overweight.
• Avoid any destructive forces and things that seem to make it worse
• Ice 10 to 15 minutes 3-4 times a day to help decrease inflammation
• Perform the blow listed 3 Easy Stretches as Plantar Fasciitis treatment

1. Calf stretch.  Support yourself while holding onto a wall.  Keep the back leg as straight as possible and attempt to maintain the back heel on the ground.  Proceed to gently lean in towards the wall and feel a gentle stretch in the calf of the rear leg.
2. Hold on to a wall and bear part of your body weight through a ball or a frozen water bottle.  This will provide a gentle stretch to the plantar fascia.     
3. Gently grab the big toe in your hand.  Stretch it upward, enough to feel a nice stretch in the bottom of your foot through your arch. Hold this stretch for at least 30 seconds.   This should be done at least 2x/day.

Plantar Fasciitis pain not going away? Do I need plantar fasciitis treatment?

In conclusion, if you think you may have a case of stubborn plantar fasciitis, do NOT delay.  Call us today at 941-925-2700. Physical Therapists at our clinic perform plantar fasciitis treatment each and every day with an extremely high success rate.  If you delay, your symptoms could worsen and possibly lead to the need for  plantar fasciitis surgery. We are experts at completely eliminating this problem so you can get back to enjoying life.

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