by Last updated on February 15th, 2023 at 06:46 pm
Plantar fasciitis commonly affects the heel, causing pain and discomfort. It is essential to seek appropriate plantar fasciitis support to help alleviate pain and prevent a recurrence. There are several ways to support plantar fasciitis. The ones I most often recommend in the clinic include taping, orthotics, appropriate footwear and heel cushions. This article will take a closer look at each type of support. We’ll also explore exercises and stretches you can do, to help alleviate pain and aid your rehabilitation efforts.
Understanding the Plantar Fascia
The plantar fascia is a thick band of tissue that runs along the bottom of the foot from the heel bone to the toes. It acts as a shock absorber and dynamic stabilizer of the foot. Plantar fasciitis can develop when this tissue becomes overworked, inflamed or torn. Common causes of this condition include overuse, tight calf muscles, high arches, flat feet, obesity, high-impact activities such as running or jumping and poor footwear choices.
Those who spend much time on their feet, such as athletes or people in jobs that require standing or walking, are at higher risk of developing plantar fasciitis. The pain is most often felt first thing in the morning or on activity from rest. It’s essential to understand the plantar fascia and the causes of this condition to treat it effectively.
Types of Plantar Fasciitis Support
Taping
This is a simple and effective way to provide extra support to the plantar fascia. It also helps to reduce pain symptoms. I typically use zinc oxide sports tape, as it tends to have less give and is quite strong. Some people prefer kinesiology or K-tape. It is applied to the bottom of the foot, around the sides and over the top to provide support to the arch and heel as shown in the image. This taping technique can be done at home and is an excellent option for those with mild cases of plantar fasciitis. If the tape is uncomfortable or irritates the skin, please remove it immediately and look into other means of support.
Orthotics
Orthotics are custom-made shoe inserts that provide additional arch and heel support. They are often prescribed by podiatrists and physiotherapists and are designed to help alleviate pain. The device should include a cushion to offload the heel and a forefoot valgus posting (a raise under the outer half of the insole). Based on the current evidence, orthotics with this feature works best for plantar fasciitis. Orthotics are transferable to different shoes, but they fit better in athletic footwear. However, you should wear them in slowly to avoid discomfort and pain. In addition, if any issues arise with wearing the orthotic, contact the clinician who issued them immediately.
Heel Cushions
Heel cushions are typically made of foam or gel and provide additional padding and support to offload the heel. They are an excellent option for those who spend extended time on their feet, as they can help relieve the pain caused by plantar fasciitis. You should be able to find them in your local pharmacy or online. Get the pair to even things out. The last thing you want is a leg length discrepancy. Not only will wearing just one heel cushion feel uncomfortable, but it could also alter your gait and increase injury risks.
Footwear
Proper footwear is crucial in treating and preventing plantar fasciitis. Shoes that provide ample foot support are the best. Test the shoe with your hands; it should not be easily bent and should have an appropriate fastener. Avoid shoes that are worn out, as they increase the risk of making the condition worse. Also, use footwear with a built-in rocker bottom feature; research has shown they reduce foot pressure during gait. If you are in any doubt, ask your clinicians for recommendations. The Australian brand Hoka makes excellent supportive shoes with the built-in features discussed above.
Stretching exercises
One of the leading causes of plantar fasciitis is tight calf muscles. The calf muscles are connected to the Achilles tendons, which connect to the plantar fascia. When the calf muscles are tight, the plantar fascia gets stretched and overworked, causing injury. With that said, calf stretches are essential to treating and preventing plantar fasciitis. Stretching helps increase the ankle’s range of motion and aids in alleviating pain.
One easy way to stretch the calf is to sit on the floor, or a mat with both feet stretched out in front parallel to the floor. Place a towel around the forefoot of one foot. Use your hands to hold both ends of the towel and pull it towards you. The knee should be kept straight, only bending at the ankle. If done correctly, you will feel the calf muscles stretching. Hold for as long as you can, then repeat. Do it a few times per day if time allows. Incorporating this exercise into your daily routine can help to rehabilitate and prevent plantar fasciitis from reoccurring.
General tips for plantar fasciitis
In addition to the plantar fasciitis support we discussed above, below are some additional tips that you can try to help with your treatment:
- Rest: Give your feet a break by reducing or temporarily stopping any activities that cause pain. It’s also essential to avoid prolonged standing or walking on hard surfaces.
- Ice therapy: Applying ice to the area can help initially reduce the pain and inflammation associated with plantar fasciitis. Try icing for 15-20 minutes several times daily.
- Massage: Massaging the plantar fascia and the muscles in the foot can help increase circulation and reduce pain. Use a tennis ball or frozen water bottle to roll the bottom of your foot.
- Night splint: Wearing a night splint can help keep your calf and foot stretched while you sleep. A device like the Strassburg sock can help alleviate pain and stiffness in the morning.
- Medications: Take anti-inflammatories like ibuprofen or naproxen (NSAIDs) for pain. Make sure you speak with your healthcare provider first, especially if you are on other medications.
- Be patience: Plantar Fasciitis is a chronic condition that often requires patience and time to heal properly. It’s important to be consistent with your treatment plan and not rush the healing process.
- Avoid barefoot walking: Make sure you wear shoes with good arch support and a cushioned heel at all times. Avoid shoes with high heels.
- Strengthening exercises: To take the strain off the plantar fascia and promote healing, try toe crunches and eccentric tibialis posterior strengthening exercises.
Also, as you recover, you must ease back into your normal activities. Rather than going back to doing them all at once, start with shorter duration and low-intensity activities.
Final thoughts
Plantar fasciitis is common and mainly affects the medial heel, causing pain and discomfort. Most people recover, but it can take a long time. Stretching, taping, cushioning, orthotics, and appropriate footwear can help to relieve symptoms. Moreover, research has shown that clinical outcomes can be increased by incorporating stretching and taping into your treatment routine for plantar heel pain. However, it would be best if you did not treat this condition alone. Consider visiting your podiatrist or another healthcare provider for treatment. Remember, your health is your wealth. Always seek kelp for your heel pain!
