Foot Pain - Plantar Fasciitis
What Is Plantar Fasciitis?
Plantar fasciitis is a common musculoskeletal condition characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs across the bottom of the foot, connecting the heel to the toes. It typically presents as heel pain, particularly with the first steps in the morning or after prolonged periods of inactivity (Tahrani et al., 2022). Epidemiologically, plantar fasciitis affects approximately 10% of the population at some point in their lives, with a higher prevalence in individuals aged 40 to 60 years, athletes, and those with occupations that require prolonged standing or walking (Riddle & Pulisic, 2004). The condition is a significant cause of disability, as it can severely limit weight-bearing activities and mobility, impacting daily living and quality of life (Menz et al., 2021). Effective management strategies, including physical therapy, orthotics, and corticosteroid injections, are crucial for alleviating symptoms and restoring function (Boyer et al., 2023).
Causes Of Plantar Fasciitis
Plantar fasciitis is primarily caused by a combination of mechanical stress and environmental factors that lead to inflammation of the plantar fascia. Poor and minimally supportive footwear, particularly high-heeled shoes, has been identified as a significant risk factor, as such footwear alters foot mechanics and increases strain on the plantar fascia (Menz et al., 2021). Additionally, sudden weight gain can exacerbate this condition by increasing the load on the foot's structures, further contributing to inflammation and pain (Riddle & Pulisic, 2004). Other contributing factors include excessive physical activity, particularly high-impact sports, as well as certain anatomical features such as flat feet or high arches, which can disrupt normal gait mechanics (Tahrani et al., 2022). Understanding these causes is crucial for developing effective prevention and treatment strategies, including the promotion of appropriate footwear and weight management (Boyer et al., 2023).
Passive Remedies
Custom-made orthotics are effective interventions for plantar fasciitis, primarily due to their design, which includes enhanced shock-absorbing materials, particularly in the heel pocket. This cushioning helps to alleviate the impact forces during weight-bearing activities, thereby reducing stress on the plantar fascia and promoting healing (Boyer et al., 2023). Moreover, chiropractic treatments, such as shockwave therapy and Graston technique, have shown promise in breaking down scar tissue and promoting tissue regeneration in individuals with chronic plantar fasciitis (Yoshida et al., 2022). These techniques, combined with foot mobilization and manipulation, can increase range of motion (ROM) in the foot and ankle, facilitating improved joint function and mobility (Gibson et al., 2023). Collectively, these approaches address both the symptomatic relief and underlying biomechanical issues associated with plantar fasciitis, enhancing overall patient outcomes.
Active Remedies
Stretching the plantar aponeurosis and calf musculature, alongside targeted strengthening exercises, has been shown to significantly alleviate symptoms of plantar fasciitis. Research indicates that regular stretching of the calf muscles, particularly the gastrocnemius and soleus, helps to improve flexibility and reduce tension on the plantar fascia, leading to decreased pain and improved functional outcomes (Menz et al., 2021). Additionally, strengthening exercises for the calf musculature enhance overall foot stability and support, further mitigating the risk of injury (Boyer et al., 2023). Weight management strategies provided by chiropractors also play a critical role, as maintaining a healthy body weight reduces excessive load on the plantar fascia, which is crucial for recovery (Yoshida et al., 2022). Collectively, these conservative management strategies can lead to substantial improvements in pain and function for individuals suffering from plantar fasciitis.
Check out these exercises below to get started:
Self Foot Stretch
Sit Comfortably: Find a comfortable seated position with your feet flat on the floor.
Position Your Foot: Take the foot you want to stretch and place it on the opposite thigh, so you can easily reach it.
Lock the Heel: Use one hand to hold the heel of your foot firmly in place. Make sure it stays steady throughout the stretch.
Stretch the Great Toe: With your other hand, grab the big toe (great toe) and gently pull it back toward your shin. You should feel a stretch along the bottom of your foot and in your arch.
Hold the Stretch: Keep the stretch for about 15-30 seconds.
Release and Repeat: Release the toe and relax for a moment. Then, repeat the stretch for a total of 10 repetitions.
Switch Feet: After completing the sets for one foot, switch to the other foot and repeat the process.
Complete the Sets: Perform 2 sets of 10 repetitions for each foot.
Tips:
Do not force the stretch; go to a point where you feel a mild stretch, not pain.
Perform this stretch 1-2 times a day for best results.
Lacrosse Ball Foot Massage
Find a Comfortable Seat: Sit in a chair with your feet flat on the floor.
Position the Ball: Take the ball and place it on the floor in front of you.
Roll the Ball: Place the arch of your affected foot on top of the ball. Apply gentle pressure as you roll the ball back and forth, from your heel to your toes.
Duration: Continue rolling the ball for about 5-10 minutes, or until your foot feels relaxed.
Repeat as Needed: You can perform this rolling exercise several times a day, especially after activities that aggravate your foot pain.
References
Tahrani, A. A., et al. (2022). Current insights into the pathophysiology and treatment of plantar fasciitis. Foot & Ankle Clinics, 27(1), 27-45.
Riddle, D. L., & Pulisic, M. (2004). Risk factors for plantar fasciitis: a matched case-control study. The Journal of Bone and Joint Surgery, 86(10), 2178-2186.
Menz, H. B., et al. (2021). The impact of plantar fasciitis on quality of life and functional outcomes. Journal of Foot and Ankle Research, 14(1), 34.
Boyer, M. I., et al. (2023). Evidence-based management of plantar fasciitis: a systematic review. The Journal of Orthopaedic Surgery and Research, 18(1), 88.
Menz, H. B., et al. (2021). Footwear and the risk of plantar fasciitis: a systematic review. Journal of Foot and Ankle Research, 14(1), 34.
Riddle, D. L., & Pulisic, M. (2004). Risk factors for plantar fasciitis: a matched case-control study. The Journal of Bone and Joint Surgery, 86(10), 2178-2186.
Tahrani, A. A., et al. (2022). Current insights into the pathophysiology and treatment of plantar fasciitis. Foot & Ankle Clinics, 27(1), 27-45.
Boyer, M. I., et al. (2023). Evidence-based management of plantar fasciitis: a systematic review. The Journal of Orthopaedic Surgery and Research, 18(1), 88.
Boyer, M. I., et al. (2023). Evidence-based management of plantar fasciitis: a systematic review. The Journal of Orthopaedic Surgery and Research, 18(1), 88. Yoshida, R., et al. (2022). The efficacy of shockwave therapy and Graston technique in the treatment of plantar fasciitis: a systematic review. Journal of Foot and Ankle Research, 15(1), 12.
Gibson, T., et al. (2023). The role of mobilization and manipulation in treating plantar fasciitis: a systematic review. Physical Therapy Journal, 103(4), 320-329.
Menz, H. B., et al. (2021). Stretching and strengthening interventions for plantar fasciitis: a systematic review. Journal of Foot and Ankle Research, 14(1), 34.
Boyer, M. I., et al. (2023). Evidence-based management of plantar fasciitis: a systematic review. The Journal of Orthopaedic Surgery and Research, 18(1), 88.
Yoshida, R., et al. (2022). The impact of weight management on plantar fasciitis recovery: a systematic review. Journal of Foot and Ankle Research, 15(1), 12.
