Plantar Fasciitis Treatments Information Hub for Plantar Fasciitis Wed, 01 Feb 2012 07:30:23 +0000 en-US hourly 1 How to Treat Plantar Fasciitis Wed, 01 Feb 2012 07:07:38 +0000 Continue reading ]]> As far as treatment programs are considered, not many offer the ease and flexibility of a plantar fasciitis treatment program. A mild case of plantar fasciitis can be treated using the time-tested RICE formula. For those of you that are unfamiliar with this physical therapy acronym, please refer to example below.


Rest– Make sure to take a few days off from your training. If you can, try to limit the time you spend on your feet and get a good night’s sleep each night.

Ice– When you’re sitting on the couch or in bed, hold an ice pack or a plastic sandwich bag full of ice against the affected area.

Compression– If possible, use athletic tape or an ACE brand bandage and wrap it around both the ice pack and your foot. This will both hold the ice in place and provide support to the sore ligament.

Elevation– Lastly, place your foot on a pillow or some other household item to elevate it a few inches. This will ensure that you don’t put any pressure on the already tender ligament.


After reading that suggested treatment plan, you may actually want a mild case of plantar fasciitis to get out of some of those household chores you’d rather put off for another time. All jokes aside, an untreated case of plantar fasciitis could possibly turn into a long, time-consuming physical therapy program or even surgery.


The more likely scenario, given an unsuccessful home treatment plan and a visit to your doctor, is a recommendation to invest in a quality pair of shoes or shoe inserts designed to give you the support you need to improve your foot mechanics. In the next segment of our three part series on plantar fasciitis, we’ll talk about our five best options for supplement and corrective footwear.


From self-treatment and corrective footwear and orthotics, a continuing or worsening case of plantar fasciitis is generally prescribed a physical therapy program including a variety of stretches focused on increasing the flexibility and strength of the plantar fascia ligament and supporting muscles. In the worst case scenario, a patient with severe foot arch and heel pain due to plantar fasciitis will consult an orthopedic surgeon and most likely undergo a procedure known as a “plantar fascia release” to sever a portion of the inflamed ligament and enable a more fluid and comfortable movement of the foot.

Orthotics for Plantar Fasciitis Wed, 18 Jan 2012 00:58:39 +0000 Continue reading ]]> An Orthotic Is A Low Priced, Pain Free Alternative to Surgery For Plantar Fasciitis

Plantar Fasciitis, also known as “policeman’s heel”, is a foot condition that can cause a person great pain and discomfort when walking. The pain that comes as a result of Plantar Fasciitis is mostly felt in the heel of the foot and this pain can be best compared to feeling a stabbing pain in the heel whenever it receives pressure. The pain is at its worst during and immediately after foot activity like walking and after this intense pain subsides, it turns into a dull ache. Plantar Fasciitis is caused by things like being overweight, or from flattening of the arch, but it is a condition that can be easily treated with the use of orthotics.

Because of the severe pain and discomfort that is associated with Plantar Fasciitis, it is often necessary to find a way to eliminate this pain because it can greatly inconvenience a person’s life. One of the most common ways to treat this discomfort is through the use of orthotics. Orthotics for Plantar Fasciitis were developed by podiatrists to help provide arch support to help a person suffering from Plantar Fasciitis walk more comfortably. Orthotics are simple and easy to use and are a low cost and pain free alternative to surgery. An orthotic is an insert that is placed in the shoe to help provide arch support and correct abnormal foot mechanics so that a person who suffers from Plantar Fasciitis can walk comfortably and free of pain so she can carry on with her normal day to day activities without suffering.

If you are interested in using orthotics for Plantar Fasciitis, they are easy to find, cheap to buy and they will provide arch support while correcting your abnormal foot mechanics so that you can walk comfortably and free of pain. There are a variety of places where you can buy these inserts online, or you can ask your podiatrist for help on where to find these valuable Plantar Fasciitis relieving orthotics. The average price for one of these inserts is around $35, which is a low cost to pay for getting back your ability to walk pain free and comfortably.

Plantar Fasciitis and Antonio Gates Sun, 07 Aug 2011 00:15:04 +0000 Continue reading ]]> If you are a football, you are probably familiar with San Diego Charger’s Tight End Antonio Gates.  Gates is one of the top TE’s in the NFL and one of San Diego’s star players.  But Antonio Gates also suffers from Plantar Fasciitis and it has started to limit his ability to perform at the highest level.

During a game against the Tennessee Titans in 2010 Gates actually tore the Plantar Fascia away from the heel in his right foot.   The plantar fascia is a band that runs from the heel to the toes and works with the arch of the foot when the foot pushes off.  The breaking of the plantar fascia actually allows for healing, eliminating the tightness.  Although extremely painful, there is a common procedure called a Plantar Fascia Release, where the ligament is surgically disconnected from the heel to relieve tightness and promote healing.

Gates showed up for the 2011 season’s training camp stating that he felt about 85% recovered from his Plantar Fasciitis, but his absence in several early practices seem to indicate that he is still far from healthy.  Gates insinuated that he may never be right. The plantar fasciitis that dogged him last season may never go away. “Going forward, the main thing is trying to control it,” Gates told the San Diego Union-Tribune. “Plantar fasciitis is one of those things. It’s not like an injury. You just hope and pray it goes away. The recovery part is the (unknown). I don’t know if that will ever go away.”

Scary to think that this is a guy, that as a super star athlete, has access to probably the best doctor’s in the world.  Even with care and treatment at a level you or I could only dream of, Gates has been battling with heel and arch pain for several season, with no end in sight.  Part of his problem may be that as an athlete in the prime of his career, he can not afford to sit out an entire season to allow his injury to heal properly, thus constantly aggravating the injury and not allowing it to do so.

As this season gets going, take notice of Gate’s progress.  As a fellow sufferer of Plantar Fasciitis maybe he can give you hope that you can work through the pain and not let it put limits on your life and lifestyle.

Source: San Diego Union Tribune

Arch Pain Exercises Fri, 08 Jul 2011 20:25:49 +0000 Continue reading ]]> Foot pain is among one of the worst pain one has to endure, because it is in a body part we all must use every day, just to get around. Arch pain is a very common foot ailment which plagues runners and non-runners alike. In the worst cases, it can even prevent us from going about our daily activities. There can be different causes of arch pain, but the most common type is called plantar fasciitis. Plantar fasciitis pain is usually the worst when first waking up in the morning, when taking long walks, and when standing for long periods of time. Treatments for this type of pain can include medications, shoe inserts, and arch pain exercises. Exercises can be the most useful, are all-natural, and best of all, free.
One effective exercise for arch pain involves rolling a tennis ball under your foot. A different type or size of ball can also be used. Just find the right one for you that feels comfortable and effective while you are using it for this exercise. Simply place the ball on the floor, while sitting in a chair or on a sofa. Slowly step on the ball and apply some pressure. Continue by rolling the ball around with your foot for several minutes. This exercise massages the tendon in your foot and can help relieve the arch pain.
Another exercise involves giving your arches a much-needed stretch. This is a classic runner’s stretch. It can be done while sitting or standing. From the sitting or standing position, simply stretch one leg behind you and place only the toes and ball of the foot on the ground, leaving your heel in the air. Push your foot down and back, using your leg muscles. Continue to push your foot down until you feel the stretch, leaving your heel off of the ground. This exercise can be done daily to help relieve the tightness in the foot tendon that often causes the pain.
Another foot exercise is a good one for all around foot muscle and tendon health. Simply place several small objects on the floor, and sit in a chair or sofa in front of them. Then, begin slowly picking up each object using only your feet and toes. Start with a couple of easy objects, then with each session, start to challenge yourself with more objects in different shapes and sizes to vary the foot muscles involved.
Try these simple foot exercises daily, and you will experience arch pain relief in no time.

Heel Inflammation Caused By Plantar Fasciitis Tue, 15 Mar 2011 06:46:04 +0000 Continue reading ]]>

Plantar fasciitis is a painful intolerable inflammation of the heel wherein a person develops severe pain from the toes to the arch of the heel. It is a very common injury of the runners and also people who are prone to a lot of physical exercises like walking, running and heightened durations of standing frequently suffer from this kind of swelling.

There are many potent causes of plantar fasciitis like an anomaly in the structure of a person’s feet, which can make him more vulnerable to such inflammations. Moreover, due to a deformity in the biochemical composition of the feet of a person like weak calf muscles he may develop ligaments which can cause agonizing pain in his heels. The sudden start of arthritis is also a major cause of Plantar fasciitis.

The other relevant reason for plantar fasciitis is wearing poorly structured shoes, which fail to provide an important buffer to your heels resulting in such afflictions. These kinds of shoes lead to an imbalanced exertion of pressure on the wearer’s arch and ball of the feet.

Excessive weight gain during a short period of time can also lead to the suffering of plantar fasciitis. There are many kinds of effective plantar fasciitis exercises, which can be very effectual in relieving your foot pain, if done properly. To get rid of the foot pain in Plantar fasciitis, immediately consult a suitable podiatrist who can thoroughly diagnose your condition and recommend effective medications.

There is an array of reliable plantar fasciitis exercises that can be done on the advice of your podiatrist along with application of ice to the swelled area for a minimum duration of 10-15 minutes at least three times a day to get rid of the throbbing pain.

The use of NSAID’s Non-steroidal anti-inflammatory drugs like ibuprofen can also help in lessening of piercing pain. Moreover, your doctor will also suggest some plantar fasciitis stretches, which can make you feel the foot pain lesser and recuperate from this agonizing affliction. The best way to get relief yourself from plantar fasciitis is to refrain from any kind of physical activity that puts a lot of pressure on your feet.

Plantar fasciitis, although may seem like a minor problem initially, but, it leads to a lot of discomfort by depriving a person of any kind of movement and making him feel helpless. There is a lot of information available on the internet these days for treatments from this disease which can help save millions of your hard-earned dollars spent in advanced medical cures.

To learn how to completely eliminate your plantar fasciitis for good, without taking any anti-inflammatories or expensive trips to your doctor – all from the comfort of home, check out the internet’s #1 resource for plantar fasciitis treatment.

What is Plantar Fasciitis? Thu, 17 Feb 2011 04:59:52 +0000 Continue reading ]]> Take a moment to consider the things that you use every day, not 4-5 days a week, but every single day of your life. In today’s world, the first things that come to mind are probably your car or various forms of technology like your cell phone, computer, or television. While all of these items may be vital to your career and way of life, let’s consider other things that are critical to your very survival: your feet. Recent studies suggest that a moderately active person who starts walking at one year of age and lives to be 80 years old will walk over 100,000 miles in their lifetime! With staggering figures like these, it’s easy to see why foot conditions like plantar fasciitis are enough of a concern to require their own medical specialty. Plantar fasciitis can be summarized as a painful inflammation of the ligament (plantar fascia) that runs along the bottom of your foot from your toes to your heel. It is one of the most commonly cited causes of persistent heel pain and a genuine concern for millions of people throughout the world. In fact, certain estimates say as much as 10% of the American population will be exposed to some degree of plantar fasciitis in their lifetime. The causes are numerous. From a medical standpoint, the pain and inflammation associated with this condition is the result of tiny tears in the plantar fascia ligament. These tears are often the outcome of repetitive, intense physical exertion or excessive weight-bearing. Though it is a significantly less common scenario, plantar fasciitis can also be a corollary of a pre-existing case of arthritis. Finally, a significant number of plantar fasciitis cases can be attributed to irregularities in the anatomy or mechanics of the foot. This includes having flat feet, high arches, pronation or abnormal gait. Before undergoing any sort of plantar fasciitis treatment plan, it is wise to disprove other possible causes of foot and heel pain. One of the most common misdiagnoses associated with plantar fasciitis is that of a heel spur, which is actually a bony protrusion from the calcaneus or heel bone that extends into the tissue of the plantar fascia. A simple x-ray of the affected foot can determine whether or not plantar fasciitis is the correct diagnosis. After identifying the source of foot pain as plantar fasciitis, treatment typically includes first attempting home care and lifestyle changes, followed by a physical therapy regime and in the most severe cases surgery. Although plantar fasciitis is typically an ailment that can be treated at home with minimal to moderate physical and behavioral changes, it is not a condition to be neglected if symptoms persist or get worse. Every person responds to stress and treatment in a different way. Thus, a consultation with your primary care physician or a podiatrist is the best course of action.

Heel Pain Facts and Symptoms Wed, 09 Feb 2011 07:09:39 +0000 Continue reading ]]> Millions of people around the world experience pain every day.  While many of these complaints are the product of head, neck, back, or joint pain, the topic of foot and heel pain is often overlooked.  In fact, some figures suggest that as much as two thirds of Americans have some form of foot condition.  The leading causes of heel pain in humans are plantar fasciitis, an inflammation of the ligament running from the heel to the toes, and a heel spur, a bony protrusion from the calcaneus bone that extends into the soft tissue of the plantar fascia ligament.  When you consider that our feet are very similar to tires on a car (except for the fact that they don’t get replaced regularly) it is not hard to understand why humans may be so predisposed to foot and heel pain.
The vast majority of the human population walks over three miles per day.  Even conservative estimates place the total miles walked in a lifetime by a moderately active person well over 100,000 miles.  Of course, athletes and those with other occupations that require standing, walking, or running for extended periods of time travel much farther.  When you couple this high demand with the poor diet and sedentary lifestyles becoming the global standard, it’s easy to see why heel pain is one of the most common complaints brought up in doctors’ offices and hospitals around the world.
As stated earlier, the most common cause of heel pain is plantar fasciitis.  However, pain in the heel can also arise as the result of a heel spur, Achilles tendonitis, or other similar foot conditions.  Heel pain, like many other symptoms, can come from a variety of sources and can manifest itself in a range of severities.  Heel pain can develop independently or as a corollary to another condition.  Furthermore, it can range in severity from mild, temporary discomfort to an incapacitating pain over time.  For this reason, it is important to see your doctor at the first sign of persistent aching in the heel area to avoid a progression to more severe and debilitating pain.
Typically heel pain is felt directly below and in front of the heel or along the bottom of the foot.  As stated before, this is due to the plantar fascia ligament, which runs from the toes along the bottom of the foot and terminates at the heel.  If you are experiencing heel pain behind the heel, it is most likely caused by Achilles tendonitis, an inflammation of the Achilles tendon, which runs from the heel up along the back of the leg.  Upon visiting your physician regarding pain in this area, they will typically conduct a visual and tactual examination to check for any tenderness, swelling, or redness.  In some cases, they may prescribe an x-ray to either verify or discount the possibility of a heel spur or a foot fracture.
In any event, heel pain is not something to ignore or brush off for any extended period of time.  While it may come and go, a case of persistent heel pain should be enough of a concern to warrant a doctor visit.  The treatment plans for conditions responsible for causing heel pain are often simple and easy to do from home.  However, if left untreated, moderate heel pain can escalate and require intense physical therapy and possibly surgery.

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Best Shoes for Plantar Fasciitis Fri, 04 Feb 2011 06:12:14 +0000 Continue reading ]]> If you have been diagnosed with a mild or moderate case of plantar fasciitis, it is very likely that your physician will advise you to invest in a gel insert for your sneakers or to buy a new pair of shoes specially designed to provide additional support in the heel, ankle and the arch of your foot. Here are a few things you should look for when considering a new pair of sneakers to help with your plantar fasciitis.
o    A firm sole provides the compression necessary to keep the foot in alignment and avoid over-pronation or overstretching of the plantar fascia ligament.
o    When buying a shoe with a firmer sole, you will also have to look for a toe rocker. This is the area where the toe of the shoe curves up from the ground. Since the firm sole won’t allow your foot to bend itself, the shoe must do that job for you. An exaggerated toe rocker will allow you to roll forward onto your toes when walking or running, effectively doing the same job as the plantar fascia without putting you at risk for injury.
o    The heel counter is the area of the shoe that wraps around the heel of your foot, also commonly referred to as the “heel cup.” You will also want a firm heel counter, which is easily tested by squeezing the heel counter in both hands. If the heel counter compresses in your grip, the shoe most likely will not have the support you need.
o    Laces may seem self-explanatory, but a lot of people prefer the ease and comfort of a slip-on shoe. Unfortunately, these shoes are designed to be loose-fitting and lack the structure and support needed to affectively treat and/or prevent plantar fasciitis.

Now that you know what to look for in a shoe, take a moment to review some of the brands and models we suggest for plantar fasciitis patients below. Of course, an all-inclusive listing would warrant it’s own special series, but these six options should serve as a good starting point.

1. For the woman who likes to exercise daily: New Balance Women’s WR1123- For the most part, orthotics and shoes designed to offer relief and support for those with foot problems typically won’t be the most stylish pieces in your wardrobe. This model by New Balance begs to differ. The breathable mesh material and motion control technology make this the ideal candidate for your morning jog or taking the dog for a walk in the evening.

2. For the girl who loves nature walks: New Balance Women’s WW645 Walking Shoe- Just because you may be predisposed to or currently experiencing some discomfort, doesn’t necessarily mean you have to lock yourself up in the house for the weekend. For the outdoor enthusiast, this hiking shoe by New Balance gives you the support and traction you need to reach the summit without compromising your sense of style.

3. For the beach bunny in your life: Merrell Savannah Sandal- When the topic of corrective footwear comes up, most people tend to picture an obtrusive boot in either black or a dull brown color. Thankfully, as the prevalence of plantar fasciitis diagnoses rises, footwear and apparel companies are designing more stylish models for just about every occasion. This strappy sandal by Merrell allows you to have all of the comfort of a sandal without the extra bulk typically involved with providing additional arch support for your feet.

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Recommended Plantar Fasciitis Exercises Thu, 03 Feb 2011 17:08:23 +0000 Continue reading ]]> Here is a selection of plantar fasciitis exercises and stretches that are recommended by physicians:

Before Getting Out of Bed

1.    Lying on your back and using only the muscles of your legs and feet, flex your foot back as if to make the top of your foot touch your shin.  Shift direction and point your foot downward as if you were standing on the tips of your toes.

2.    Try to have a rolling pin, tennis ball, or similar round object near your bedside.  Sitting on the edge of your bed, place the tennis ball on the floor and rest your foot on top of it.  Applying gentle pressure at first, use your foot to roll the tennis ball in circles on the floor.  This exercise is good because it massages the plantar fascia ligament without applying too much pressure and risking further injury.  

During the Day

1.    Calf Stretch:  Stand in a natural, comfortable position facing a wall with your palms placed on the wall for support.  Extend the leg of the injured foot (we’ll go with the left) about a step behind where your right foot is.  Keep your left heel on the floor and bend your right knee slightly until you feel a stretch in the back of your left leg.

It is important that you stretch and hold for at least 5-10 seconds before changing legs or taking a break.  It is a natural tendency for individuals to “bounce” when they attempt stretches such as this, which can actually do more damage.  By increasing the flexibility and strength of the calf, this exercise helps the calf muscles alleviate some of the pressure placed on the heel during movement.

2.    Achilles Tendon Stretch:  For this stretch you will need to find an area with a modest, distinct change in height.  The best example to use would be the bottom stair of a staircase, preferably with a handrail.  Stand on the bottom stair with your toes on the stair and your heels hanging off of the edge.

By relaxing your leg muscles, allow your heel to drop down towards the floor until you feel a stretch in your calf.  Hold this stretch for 5-10 seconds before raising your heels back up to the level of the stair.  We advise that you have a support systems present (such as the handrail in this example) in the event that you should reach muscle failure.  This stretch will improve the strength and flexibility of the Achilles tendon, which is also a common source of pain for plantar fasciitis patients.

In the Evening

1.    Towel Stretch:  This is an exercise that is so easy you can do it while you watch the evening news.  Roll a towel lengthwise and hold it at the ends.  Next, take up a seated position with the affected leg stretched straight out in front of you.  Wrap the rolled towel around the arch of your foot with the loose ends extending towards your body.  Holding the ends of the towel, slowly pull back towards your body while keeping your knee locked out.

This stretch is designed to directly improve the flexibility of both the calf muscle and the plantar fascia ligament.  As such, it is a fundamental movement in any plantar fasciitis treatment plan.

2.    Marble Lifts:  Try this one out with the kids!  First, place an empty cup on the floor.  Next, spread a selection of small items such as marbles, pebbles, or pens and pencils out on the floor.  Choosing one at a time, try to use your toes to pick up the items and place them in the cup.  It may be frustrating at first, but this is an inexpensive method of stretching the plantar fascia ligament that is so much fun you won’t even realize you’re treating an injury.

Night Splints for Plantar Fasciitis Tue, 01 Feb 2011 07:59:01 +0000 Continue reading ]]> One of the most effective plantar fasciitis treatments are night splints.  The idea is that the splint works on your injury throughout the night while you sleep.  The way this works is you put the splint on before you go to bed and it holds your foot in a position that stretches the calf muscle as well as the plantar fascia.

The main benefit of wearing the splint is that the initial pain you feel in the morning when you first step out of bed is greatly reduced.  Anyone that has suffered from plantar fasciitis can attest that those first few steps in the morning can be excruciating.  Although the temporary relief provided by a night splint is great, they will not completely eliminate the pain and there is really no conclusive medical research that confirms any long term benefit to the splints.  Another important thing to remember is that the night splints are not especially comfortable and really take some getting used to so be prepared for a few nights of broken up sleep while you adjust to sleeping with one on as they tend to be a little bulky.

To supplement the use of a night splint you will need to make sure to do some stretching exercises throughout the day.  You need to keep the plantar fascia ligament loose, especially if you are spending a lot of time on your feet.  There are many ways to fit some basic plantar fasciitis exercises into your daily routine and you need to do anything you can during the day to facilitate a better night sleep.

Night splints generally cost between $30 and $80 depending on how complex of a device you choose.  The more expensive splint won’t necessarily be the best one for you, you’ll need to try them on and figure out which one feels the best for your foot and your injury.   Hopefully you’ll only be using a night splint on a temporary basis as part of a larger treatment plan and if you find that you aren’t having an easier time in the mornings after wearing one make sure to let your doctor know and ask for alternatives.