Have you ever sat up in bed in the morning, placed your feet on the ground, and winced in pain as you took your first few steps to the bathroom? Or maybe you’ve spent a long day sitting at your desk or in your vehicle and felt this pain in your feet as you stood up to walk somewhere. This discomfort is strongest at your heels but can radiate across the soles of your feet and even up your leg. That pain and discomfort is characteristic of plantar fasciitis.
What is plantar fasciitis, how does it develop, and what can be done to treat it? That’s what we’ll discuss in this article.
What Is Plantar Fasciitis?
Your feet have tissues that connect your heel bone to your toes. This connective tissue is the plantar fascia, and when it becomes inflamed, it causes sharp pain in your feet. The pain may be mild or severe enough to radiate up your ankles and legs. This painful condition is called plantar fasciitis. When you have it, you’ll know it because your natural walking and running motions trigger the pain.
What Causes Plantar Fasciitis?
The general causes of plantar fasciitis are time, as risk increases with age, and overuse from sports activities or standing for long periods on hard surfaces in inadequate shoes.
Primary factors that can lead to plantar fasciitis include:
- Type of footwear
- Flooring material
- Foot structure
- Overuse
- Age
- Medical conditions such as lupus or rheumatoid arthritis
What Are the Symptoms of Plantar Fasciitis?
The main symptom is pain in the feet. You may also feel tension along the bottom of the foot whenever you place weight on it. Because the natural movement of running and walking stretches the fascia, that movement often triggers pain and can contribute to the condition.
Effective Treatments for Plantar Fasciitis
There are a variety of treatments that offer relief from the pain and discomfort of plantar fasciitis. With regular treatments and at-home activities, you can work to restore your feet to normal. Timelines vary based on severity. Athletes who place heavy load on their feet, such as marathon runners, may need longer treatment plans.
Deep Tissue Massage
Deep tissue massage is ideal for treating chronic pain and sports injuries because deep tissues hold a lot of tension. Your practitioner will use medium to strong pressure to massage along your plantar fascia in each foot and leg. Reaching the deeper layers helps provide long-lasting relief.
Manual Osteopathy
Manual osteopathy is another effective treatment for plantar fasciitis. Your practitioner will use a range of techniques to reduce pain and bring your body back into alignment. This hands-on therapy targets joints and muscles to strengthen and reduce discomfort in your feet. Pairing manual osteopathy with other massage therapies can help restore function in your feet and body.
Change Your Shoes
Poor footwear is a common cause. Purchasing new athletic or work shoes can give your feet extra support and help relieve pressure on the plantar fascia. You might also consider shifting your routine from running to lower-impact activities such as swimming or cycling.
Try Reflexology or Acupuncture
Reflexology targets foot pressure points to apply pressure and stretch the inflamed fascia. This can reduce discomfort and tension and promote healing.
Acupuncture can also help alleviate discomfort. The practitioner uses fine needles to target trigger points linked to tension in the feet.
Stretching and Physical Therapy
A physical therapist can teach stretches that focus on the plantar fascia and Achilles tendon. You may also be advised to strengthen the ankles, which can provide additional relief for the feet.
How to Relieve Symptoms at Home
Alongside professional care, at-home strategies can provide relief. Apply ice and gently stretch the soles of your feet to ease tension and pain between massage, manual osteopathy, or other treatments.
How to Prevent Plantar Fasciitis
If you are a passionate athlete or work on your feet for long periods, these strategies can help reduce risk. Everyone is different, so not all cases are preventable, but these tips can keep you more comfortable for longer:
Wear supportive shoes. Shoes that provide support during long shifts, especially on hard surfaces, help reduce pressure on the plantar fascia.
Replace your athletic shoes. If you are active and have not replaced your shoes in a year, consider a new pair. Athletic shoes wear out faster due to activity load.
Wear orthotic inserts. Orthotic insoles can make shoes more comfortable. A custom orthotic from a podiatrist offers support tailored to your needs.
Wear a night splint. A night splint can reduce strain on the soles while you sleep, giving tissues time to recover.
Book regular treatments. Consistent care, whether massage therapy, manual osteopathy, acupuncture, physical therapy, or reflexology, can help prevent and treat plantar fasciitis.
Foot Massage for Plantar Fasciitis in St. Albert
If you are experiencing discomfort or pain from plantar fasciitis, our Registered Massage Therapists and practitioners are here to help you find relief. Book an appointment at our St. Albert massage clinic today.
