I get many calls and messages from clients enquiring about Plantar Faciitis and how I am able to assist them.  Although I may not be able to directly resolve the issue, I am able to provide some direction and tips on how to manage it.  So, let’s start with what is it?

Plantar Faciitis is one of the most common causes of heel and arch pain within the foot. It is caused by an inflammation of the plantar fascia and/or Achilles tendon, oftentimes due to poor foot mechanics (American College of Physicians, 2012).  This can be a twisting motion of the foot and facia within it. It can occur when we do a new sport we aren’t used to doing like running for the first time. Another cause can be wearing improper foot wear while doing different activities that may require more or less support.  Plantar fasciitis can also be common in those with flat feet or high arches (S. Tremble B.Sc.N, 2015. Nursing Foot Care (p54-55)).

Now the question is what can you do to assist with the discomfort of it and potentially resolve the inflammation and pain? For starters, always ensuring that you are wearing appropriate foot wear for your feet and the activity you are doing. Wear shoes or slippers when inside instead of going bear foot will help support the arch and facia within the foot. During the night you can sleep with your feet against a board to keep the facia stretched through the night.  Prior to rising in the morning flex your feet with the knees bent and legs straight (S. Tremble B.Sc.N, 2015. Nursing Foot Care (p55)).  You can also try rolling your foot over a water bottle or can.  Icing the heel for 15 min intervals several times over the day or after activity. Seeing a physiotherapist to acquire excersices to strengthen the foot is recommended as well as seeing your Dr. or podiatrist if pain isn’t improving.  In some rare situations surgery may be required. 

Prevention and acting quickly when pain starts is key in a quick recovery!