Do you suffer from plantar fasciitis?
Common symptoms are heel and foot pain that is worse after you sit or sleep. Generally, after walking, the pain improves. As the condition progresses, the pain may not be alleviated by walking.
For many people this is a debilitating problem. I myself have suffered from plantar fasciitis. I am going to give the skinny on how I treat myself. The following is the result of years of trial, error, and hours of research.
You most likely need to wear orthotics or arch supports. I wear “Walk Fit” brand myself. These are a rigid, nylon orthotic that can be adjusted, by you, to fit your foot perfectly. The best part is that they are very inexpensive. Walk Fit orthotics cost $12 on Amazon, that’s it, 12 bucks. I have tried them all; custom fit, pro fit, you name it. None have worked any better than this brand. So save your money and don’t buy into the hype about custom fit orthotics.
If you do want custom fit orthotics, go to a podiatrist for them. Podiatrists are better equipped to fit your foot than an orthopedist or a chiropractor. Podiatrists are experts in feet, so if you want to spend a lot of cash on orthotics, go to the best. The old saying “jack of all trades and master of none” applies here.
Try not to go barefoot or wear flip flops a lot. Going barefoot and flip flops do not give you the support your arches and feet need. This loss of support puts stress on the plantar fascia causing inflammation.
Ice is your friend. If you have plantar fasciitis, and are treated in our office, we utilize ice/cryotherapy and inferential therapy followed by active release of the fascia. This reduces the inflammation in the fascia thereby reducing your pain. By reducing the inflammation in the fascia, you lessen the likely hood that a bone spur may develop as well.
There are different ways you can use ice at home. Soak your foot in a large bucket of ice water, rest your foot on a frozen bottle of water, or just rest your heel on an ice pack. The ice should be applied for 15 minutes every two to three hours. Take care not to overdue this or get frost bite.
Often, the core cause of plantar fasciitis is over pronation of the foot. I have included a link here for exercises for over pronation. These exercises are crucial in the conservative treatment of plantar fasciitis.http://www.livestrong.com/article/212950-overpronation-exercises/
Chiropractic care is very beneficial for the treatment of plantar fasciitis. Time should be taken to find a chiropractor with years of experience in treating this condition and one that is willing to work with your medical doctor and/or podiatrist. Ask your medical doctor or podiatrist for a referral to a local board certified chiropractor. Most often the treatment rendered will be passive in nature with the goal of reducing inflammation and increasing pain free, normal activities of daily living.
Expensive orthotics should not be purchased until less inexpensive high quality arch supports are tried first. If you are considering purchasing high priced, custom fit orthotics, a podiatrist should be consulted for best results. (I have had them all and I trust Walk Fit for me and my patients, $12 on Amazon.com) Often just wearing a good over the counter Walk Fit arch supports alleviates the pain.
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