Alternative Plantar Fasciitis Treatments
Today we have some advice from Dr. Robert Grueninger who is a Professor Emeritus at Morehead State University. Dr. Grueninger is the former Chair of the Department of Health, Physical Education and Sports Sciences and has been studying how the body works for close to fifty years. He also runs an online fitness store called Fit Pursuit.
Plantar Fasciitis – a Technical Description
Fasciitis is an inflammation of the fascia, which is a ligamentous connective tissue. Plantar refers to the bottom surface of the foot and is analogous to the palmar surface of the hand. If you have pain when you take your first few steps in the morning, that’s symptomatic of plantar fasciitis. The pain can be felt anywhere between the heel and the ball of the foot along the longitudinal arch.
Who is Prone to Plantar Fasciitis
Plantar fasciitis is most common in those who overpronate, such as in week-footed or flat-footed runners. Or, conversely, it occurs in those with an excessively high, rigid arch with a tight Achilles tendon.
Plantar Fasciitis Treatments
The good news is that the condition is treatable, with rest, exercises, and taping or a Night sling. During the acute stage, use an ice massage on the plantar surface of the foot from the ball of the foot to the heel, in 15 to 20-minute periods repeated (twice per day). Anti-inflammatory aids (NSAIDS) such as ibuprofen may be helpful, along with rest from the aggravating activity. Since the toes tend to creep during the night (i.e. curl up), the first several steps when the arch is stretched can be particularly uncomfortable. You can wear a night split to prevent this, available from any orthopedics supply store or at Amazon.com
Stretch a little bit and put on slippers before starting to walk in the morning or if you have to get up in the middle of the night.
Stretching exercises of the deep and superficial calf muscles and the heel cord are suggested. One that is particularly helpful is what my wife calls her “up downs.” I call them Toe Raises. To do Up Downs (or Toe Raises) correctly, stand facing a stair step with the balls of your feet on the stair and your heels suspended. Rise up on the balls of your feet such as in standing on your toes, lower until your heels are lower than the stair and you feel slight stretch in the Achilles (heel) tendon. Hold. Raise up quickly, lower slowly and hold for 2-3 seconds. Repeat 10 times. Do this exercise a couple more times during the day. Add repetitions, say one per day, until you are doing 30 repetitions per set.
During the time that you are rehabilitating from plantar fasciitis, you will want an alternative cardiovascular conditioning exercise. I have had great success with pool running, treading water while running in deep water. Although you can do this without a life preserver or belt, I like to use the Aquajogger belts. There is a variety to choose from.
Of course if the condition persists or worsens, you will want to talk to an orthopedist, podiatrist, physical therapist, or athletic trainer.
Hopefully Dr. Grueninger’s advice can help with your plantar fasciitis treatments
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