Self Treatment of Plantar Fasciitis 2017-01-31T00:22:17+00:00

Extracted from a presentation given at Salt Lake Running Company by Dr. Cerami

Our goal is to give you latest scientific evidence on in self treating and preventing injuries. This page explains the problem of plantar fasciitis and shows you multiple things you can do to reduce pain and start to recover.

Plantar Fasciitis

Bottom of foot

Terminology:

  • Plantar Fasciitis is very common. The term generates 2.5 million Google searches each year
  • itis- examples- appendicitis, laryngitis, etc
  • itis vs. osis

Differential Diagnosis:

We are going to assume in this non-medical setting that you have been correctly diagnosed with P.F.

  • Other possible problems could be:
    • Auto immune disease
    • Baxters Neuroma
    • Stress fracture
    • Heel spur syndrome

Foot anatomy:

  • Medial and lateral
  • Anterior and posterior
  • Plantar and dorsal
  • 26 bones
  • 5 toes
  • Muscles, tendons and ligaments
  • Fascia: fan
  • Mark the painful area with a marker

Nine Key Foot Muscles:

  1. Flexor Digitorum Brevis- 2 heads
  2. Flexor Hallicus Longus – 2 heads
  3. Flexor Hallicus Brevis
  4. ABD Hall Transverse head (med)
  5. ABD Hall Tranverse head (lat)
  6. ADD Hallicus (sup dic)
  7. ADD Hallicus (inf div)

Plantar fascia stretch - Utah Sports and WellnessAn Outline for Self Treatment of Plantar Fasciitis or Plantar Fasciosis

Stretches:

  1. Bottom of foot (#1)
  2. Raising big toe and alternating with other toes
  3. Reverse toe stretch
  4. Posterior calf stretch

Massage, Ice, Daytime, Nighttime:

  1. Massage Inner (media portion) of the heel
  2. Massage between the 1st and 2nd toe
    1. Work on improving the motion and flexibility of the big toe
  3. Do not over stimulate the area!!
    1. Massage the attachment with a TP ball –Available here
  4. Ice:
    1. Fill the bucket with water
    2. Add ice
    3. Soak for 5-8 minutes and then elevate for 5 minutes
  1. Toe spreaders
    1. At nighttime and/or during the day (Altra shoe)
    2. Available here

Plantar Fasciitis taping - Utah Sports and WellnessRecommended Shoes and socks:

  • Wide toe box: Altra
  • Stiff midsole and slight toe-spring in the forefoot
  • Inserts
  • Socks: Feetures, Strassburg sock

Taping:

Low-dye taping to support the plantar fascia

  • Approximate the heel and the toes

Rocktape method: Tape available at Utah Sports and Wellness

  • See diagram below and practice
  • 1st and 5th metatarsal head

1-2 months of therapy may be needed to resolve the problem. If you are not getting results after 4 weeks of regular, diligent therapy we suggest you seek the advice of a health professional.

Plantar Fasciitis taping - Utah Sports and WellnessCortisone and surgery can result in possible complications of the medial arch of the foot- always try conservative approaches first.

Book reference: Injury Free Running by Dr. Thomas Michaud

Have More Questions About Treating Plantar Fasciitis?

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