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Plantar Fasciitis

Plantar fasciitis is caused by very small tears in the plantar fascia where it inserts onto the heel bone, or anywhere along its length.

Poor foot mechanics, overuse or the presence of other triggers, can increase the tension on the plantar fascia during the process of walking, standing or running. Over time, this can cause inflammation and microscopic tears of the plantar fascia, most commonly at the inside base of the heel.

There are so many things you can do right away to start treating your symptoms. Having the right solutions, techniques and information will help set yourself up for success. This may involve icing, taping, specific stretches, massage, resting splints, insoles or custom foot orthotics and proper footwear.

The longer you have been suffering from plantar fasciitis and the worse the heel pain, the longer the treatment will take. Using a combination of treatments will shorten the recovery time and get you back to pain free activities sooner.

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There are multiple solutions for treating Plantar Fasciitis:

Icing; taping; stretches; massage; resting splints; insoles or custom foot orthotics; proper footwear

A combination of treatments will shorten the recovery time and get you back to activities sooner.

Rest & Icing

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Treating the first symptoms of plantar fasciitis with rest and ice can help prevent your heel pain from becoming long-lasting (chronic). Icing 2 to 4 times a day is good.

It’s generally best to apply ice later in the day. This could include your lunch break and another session in the evening. While morning heel pain typically resolves after you’ve had a chance to walk around a bit, the pain frequently returns as the day progresses and the plantar fascia ligament bears the weight of your body your activity. You may experience a great deal of discomfort by day’s end, and this is a great time to utilize ice for its anti-inflammatory and numbing effects.

There are so many ways to ice. The key is finding the right way for you!

Stretching

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The first few steps out of bed in the morning can be the worst of the day. Those first few steps can be enough to aggravate your condition putting you into a cycle of inflammation and pain. The best way to help prevent aggravation is to stretch your calf before getting out of bed. When the muscles in your calf are tight, they pull on the heel bone, making your plantar fascia very taut and prone to injury.

To help loosen those muscles, take a towel or belt and loop it around the ball of your foot. Keeping your leg straight, gently pull towards your body until you feel a stretch in the lower part of your leg.. Hold that for 30 seconds and repeat up to 5 times before taking your first step out of bed. Throughout the day, try using an Addaday stretcher: place your whole foot on the footbed, heel down and lean body forward

Resting Splints

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Damage to the plantar fascia usually occurs over a period of time while the tissue is being stretched too much causing micro tears. When we rest or while we sleep the micro tears begin to heal but in a shortened relaxed position. When we rise and become weight bearing we can cause the plantar fascia to stretch again and consequently tear what was trying to heal. A night or resting splint will keep the foot in a neutral position (90 degrees) allowing the tissue to heal at a normal length. This will minimize the pain in the first few steps after sleeping or resting.

Massage

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Deep tissue massage works because it physically breaks down the adhesions that are formed by muscle tissues in the muscles caused by over exertion or strain.

  • Release the muscle tension, break scar tissue, and lead to its elimination.
  • Loosens the muscle tissues, remove muscle toxins, and ensure proper circulation of blood and oxygen which had been affected by plantar fasciitis.
  • Addaday massage tools stimulate the nervous system to create a reflex relaxation of the muscles, much the same way acupressure works.

Compression & Taping

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The FS6 Compression Foot Sleeve has size zones of graduated compression to support the foot and ankle while boosting circulation. The correct areas of your foot and ankle will enjoy the benefits of the compression sleeve. Foot compression technology relieves the pain and symptoms of plantar fasciitis.

K-Tape will support the muscle and reduces the feeling of pain and fatigue. Kinesiology tape improves blood and lymphatic circulation and reduces inflammation and excess chemical buildup in the tissue.

Footwear

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Proper footwear during work, play and leisure is the most basic treatment option when treating plantar fasciitis. Proper shoes or sandals that cushions and supports the foot properly can prevent further injury and allow the foot pain to subside. Replacing your shoes often, wearing supportive sandals or slippers and making sure you buy quality footwear should be your option for treating plantar fasciitis.

Kinetic Konnection offers two great sandals that offer orthopedic support and cushion to prevent and treat plantar fasciitis.

Custom Foot Orthotics / Shoe inserts

Screen Shot 2016-04-14 at 12.12.34 PMOrthotic insoles (custom or pre-made) are a device placed inside your shoes with the purpose of correcting faulty foot function & providing pain relief for plantar fasciitis. The most common cause of plantar fasciitis is ‘over-pronation’. Over-pronation is a condition whereby the arches are lowered and the feet and ankles roll inwards excessively during walking and running.

By controlling over-pronation orthotics re-align the feet and ankle bones to their neutral position, restoring our natural foot function. Therefore, orthotics not only help alleviate plantar fasciitis but also in other parts of the body such as the knees and lower back.

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