Plantar Fasciitis Rehabilitation
This is a rehabilitation approach for treating plantar fasciitis, to be used in combination with treatment from an appropriate manual therapist. Please note, it is only for use when a definite diagnosis of the condition has been given. If any of the below cause increased pain, stop that aspect and consult an appropriate professional for advice if needed.
Plantar fasciitis can take 3-6 months to get better. It is a self-limiting condition, which means that it gets better itself over time. Manual therapy provided by Viv at Move Well Massage can help ease symptoms BUT this condition almost always takes time to resolve. Viv would rather be honest than promise a miracle cure that will leave you disappointed! Persevere with the rehabilitation below to speed up the healing process:
This is a rehabilitation approach for treating plantar fasciitis, to be used in combination with treatment from an appropriate manual therapist. Please note, it is only for use when a definite diagnosis of the condition has been given. If any of the below cause increased pain, stop that aspect and consult an appropriate professional for advice if needed.
Plantar fasciitis can take 3-6 months to get better. It is a self-limiting condition, which means that it gets better itself over time. Manual therapy provided by Viv at Move Well Massage can help ease symptoms BUT this condition almost always takes time to resolve. Viv would rather be honest than promise a miracle cure that will leave you disappointed! Persevere with the rehabilitation below to speed up the healing process:
- Wear cushioned shoes whenever you can, even at home, to take the pressure off your painful heels or foot. Wear shoes that gently encase and support your heel. If your heel slips around in your shoe you're likely to feel more pain. Avoid flip flops/shoes with no support, and high heels. If you can get away with it, wear really comfortable, supportive shoes at work eg trainers. If you need to wear dress shoes for work or for an occasion you can buy over the counter comfort gel inserts to put in your shoes to take the pressure off the heel or foot arch.
- Circle your ankles and pull your toes up to shins on waking and regularly throughout the day, ideally hourly - set an alarm on your PC or phone?
- Take regular breaks from sitting at work, walk around and go up and down stairs to stretch your calves.
- Evening: 500ml water bottle (curved) - in freezer - then roll it along your foot for 10 mins. Or: put your foot on an ice pack/bag of peas.
- Evening: tennis or golf or child's rubber ball, roll your foot on it for about 2 mins (with care, don't put full body weight onto the foot at the same time as it will hurt)
- Walk regularly. Even a 10 minute walk will help gently loosen things off - wearing footwear as per advice in no.1. If you are not in agonising pain, or once pain begins to reduce, spend some time each day at home walking in bare feet as this will allow the feet and calf tissues and joints to really stretch out and lose tension, which can help to decrease pain.
- Keep your back supported when you sit in the evening. Put your feet up on a stool or similar - it will prevent your calves shortening and tightening, which makes the plantar fasciitis worse.
- If in a lot of pain, avoid running and cycling which will tighten the structures causing inflammation of the plantar fascia.
- Some people find that a night splint that holds the foot in extension (the opposite of pointing your toes) is helpful but this can vary. If you're at your wit's end, this is worth a try.
