What is Plantar Fasciitis?
Plantar Fasciitis is one of the most common foot conditions. About 10-12% of people will suffer plantar fasciitis once in their lives. It results from inflammation of the plantar fascia which is a thick band under the sole running from the heel to the toes.
What is the function of Plantar Fascia?
Planter fascia supports the foot arch and absorbs shocks during a walk or run.
How does Plantar Fasciitis develop?
There is not adequate evidence to present how one develops plantar fasciitis. However, it was noticed during our extensive experience that most patients with plantar fasciitis come with a flat foot or excessive overpronation. But generally, you do not have to have a flat foot to get plantar Fasciitis. Below are some general causes that may develop Plantar Fasciitis with time.
- This can result from damage to the planter fascia mechanically
- Due to overuse prolonged walk
- Collapsed foot structure due to progressive deformity
- Tight Calf
- Flat foot
- Wearing Poor fit footwear or less cushion in the shoes
- High arched feet
- Over pronated feet
- Obesity
Symptoms Plantar Fasciitis:
Plantar Fasciitis is related to the inflammation of the thick band under the sole called plantar fascia which is attached to the heel bone. You may be experiencing the following if you have plantar fasciitis:
- Sharp heel pain with difficulty or unable to take the first step getting up from bed in the morning or after prolonged sitting
- Swelling, numbness, and radiating pain may also be associated with plantar fasciitis
Insole Clinic® Recommendations:
INSOLES (Orthotics)
Our expert Orthotist strongly recommends our specially designed Orthosis to evenly distribute pressure and decrease tension on plantar facia. This will also maintain correct foot structure by reducing overpronation and will improve your foot biomechanics. Our aim is to let you walk pain-free and get on with your day-to-day activities.
You will have to use the Insole when you walk and will have to place it within your shoe to provide optimum support.
Check the Insole detail for more information.
Night Splints:
Insole Clinic® recommends using a Night Splint if you are having discomfort walking when up from bed. This specially designed Night Splint has been effective to ease off pain in the foot and help with stretching in your Calf, and Achilles.
Benefits:
- to maintain stretch on the plantar fascia, Calf, and Achilles tendon
- to allow healing progress while the foot is placed in a required specific posture
- To ease off the pressure on the foot and allow a comfortable walk
Wearing Instructions
- Wear Night Splint for at least 4-6 weeks at night time.
- Will help to wear in day time if resting for a while.
- Ensure optimum fastening of the ankle straps.
- The heel must be intact with the heel part of the Night Splint
- Your foot should stay at a maximum of close to 90 degrees.
- Mark the strap and can increase the stretch once the range is improved
Night Splint is generally not for walking due to its fragile structure and may break hence the risk of falls and trips
Exercise:
Standing Exercise:
- Place hands on the wall for support.
- Keep your feet straight with one leg ahead, knee flex,ed and close to the wall
- The back leg should have a straight knee
- Shift forward, keeping the back leg heel on the ground, so that you feel a stretch in the calf muscle of the back leg.
- Hold 45 seconds, 2-3 times. Repeat 4-6 times per day
Calf Stretch
- Stand with uninvolved foot flat on a step
- Place the involved ball of the foot on the edge of the step.
- Gently let the heel lower on the involved leg to feel a stretch in your calf
- Hold 45 seconds, 2-3 times. Repeat 4-6 times per day
Arch roll, Ice Massage
- Rest your foot on a frozen can or water bottle, golf or tennis ball
- Roll your foot back and forth over the object.
- Repeat for 3-5 minutes, 2 times per day
Insole Clinic® Recommended Products:
Thousands of our Insole Clinic® clients have seen improvement while using our products caring for Plantar Fasciitis.
Insole Clinic® recommends checking on the below products for more detail and selecting an appropriate product for your foot conditions.
If you are unsure and need advice, we will be more than happy to advise appropriately based on your feet’ condition. Just drop us an email at [email protected]
