Treating Plantar Fasciitis
Treating plantar fasciitis may seem like an endless battle, but these tips from Ken Zelin (Board Certified Pedorthist and Owner of Foot Solutions Ballantyne, NC) will help you beat the pain for good!
As you may know, plantar fasciitis occurs when the plantar fascia get stretched to the point where they develop micro tears which get inflamed. The two main causes are a falling arch and excessive pronation. Any plan for treating plantar fasciitis must address these 2 issues 24 hours a day. The longer you allow the fascia to heal, the stronger they get. Each time you tear them you start the healing process all over again.
An aggressive plan for treating plantar fasciitis will include all of the following:
• Night Splints. When you sleep at night your feet relax and the plantar fascia heal in a relaxed position. When you wake up and take that 1st step you stretch the plantar fascia and they tear causing great pain. Wearing a night splint allows the fascia to heal in a stretched position so the first step is not painful.
• House Shoes. Anyone with PF knows that first step in the morning is the worst. That first step tears the fascia and sets you up for a painful day. You need to support your arches and protect your plantar fascia with a good house shoe. Hardwood floors, tile bathrooms, marble kitchens are murder on your feet. Orthofeet and Moszkito are two brands of flip-flops and slippers that actually have an arch, much more so than any similar brands. Orthofeet is actually an orthotic built into a flip-flop, it is medially posted and has an incredible arch.
• Orthotics. To protect your feet during the day, any plan for treating plantar fasciitis should include some type of orthotic. A good orthotic will both control your arch and accommodate your level of pronation. There are many over-the-counter inserts available that range in price from $10 to $300. A good pedorthist will analyze your feet and gate and match an orthotic to your feet. The best thing you can do for your feet is to have a custom orthotic made. These can be expensive, but they are well worth it when it comes to comfort.
• Shoes/Sneakers. Does anyone really know what a “good pair of shoes” is? Doctors say this all the time. Go get a good pair of shoes. When treating plantar fasciitis, a good pair of shoes has the following characteristics; strong heel and medial counters to control the ankle and help stop pronation, a strong shank to supply midfoot stability, and for sneakers, some degree of dual density EVA outsoles with medial flares to support the arch and the ankle.
• Socks. Yes, even socks can make a difference. A good supportive sock with a tight wrap around the arch can provide additional comfort by helping to hold the arch in place.
Treating plantar fasciitis is not a part time job.
The more aggressively and consistently you take care of it, the higher the likelihood for success!
Related posts:
