Plantar Fasciitis & Chiropractic Care
Introduction:
Plantar fasciitis is a common cause of foot pain that affects many individuals, especially those who are on their feet for extended periods. It occurs when the plantar fascia, the thick band of tissue that runs along the bottom of the foot, becomes inflamed or irritated. This condition can result in stabbing pain, particularly noticeable with the first steps in the morning. While it’s commonly associated with runners or people who are overweight, anyone can develop this painful condition. Fortunately, there are multiple treatment options, including chiropractic care, that can help manage and even resolve plantar fasciitis.
What Causes Plantar Fasciitis?
Plantar fasciitis develops due to excessive stress and strain on the plantar fascia, which causes micro-tears in the tissue. Common factors contributing to this stress include:
Overuse: Running, walking long distances, or standing for prolonged periods, especially on hard surfaces.
Improper Footwear: Shoes without adequate arch support or cushioning.
Foot Mechanics: Flat feet, high arches, or abnormal gait patterns.
Weight: Obesity places additional stress on the plantar fascia.
Best Treatment Options for Plantar Fasciitis
The good news is that plantar fasciitis can often be managed and treated through conservative approaches. Below are some of the best treatment options available:
1. Rest and Ice
Resting your feet and applying ice to the affected area can help reduce inflammation and relieve pain. Ice should be applied for 15-20 minutes several times a day to manage the discomfort.
2. Supportive Footwear and Orthotics
Wearing shoes with good arch support and cushioning is essential for reducing strain on the plantar fascia. Custom orthotics or inserts can also help distribute pressure more evenly across the foot, alleviating pain.
3. Stretching and Strengthening Exercises
Incorporating specific stretches and exercises into your routine can aid recovery by increasing flexibility and strengthening muscles around the foot and calf. Below are a few recommended exercises:
Calf Stretch: Stand facing a wall, place one foot behind the other, and press the back heel into the ground while bending the front knee. Hold for 30-45 seconds and repeat for 3 sets each side.
Plantar Fascia Stretch: Sit on a chair, cross one leg over the other, and gently pull your toes back towards your shin to stretch the bottom of your foot. Hold for 30-45 seconds.
Toe Extension Stretch: Standing in lunge position, lift your back heel and keep toes on floor to stretch your toes into extension. Elevate your heel more to enhance stretch as needed and move your heel side to side to load all the toes of the foot evenly. Hold 30 seconds per foot.
Foot Rolling: Roll a frozen water bottle or a tennis ball under your foot to massage the plantar fascia. This can help reduce tightness and provide pain relief.
4. Chiropractic Adjustments for Plantar Fasciitis
Chiropractic care offers a holistic approach to managing plantar fasciitis. Chiropractors are trained to assess and treat the biomechanical issues that contribute to plantar fasciitis. Chiropractic adjustments can improve the alignment of the spine, hips, knees, and ankles, which may reduce the abnormal stress placed on the plantar fascia. Chiropractic treatments may include:
Foot Adjustments: Immobile joints in the foot can contribute to plantar fasciitis. Gentle adjustments to these joints can help restore proper motion and alignment.
Ankle and Hip Adjustments: Ensuring optimal mobility of the ankles and hips can improve overall gait mechanics, reducing strain on the plantar fascia.
Soft Tissue Therapy: Chiropractors often incorporate soft tissue therapies, such as myofascial release or trigger point therapy, to alleviate tension and improve blood flow to the plantar fascia and surrounding muscles.
Kinesiology Taping: This technique can provide additional support to the plantar fascia and reduce inflammation while encouraging proper foot mechanics.
5. Extracorporeal Shockwave Therapy (ESWT)
Shockwave therapy is a non-invasive treatment option that uses sound waves to stimulate healing in the affected area. ESWT has been shown to reduce pain and promote tissue regeneration in patients with plantar fasciitis. Unfortunately, ESWT is not a service we currently offer at Second Summit. However, if you are interested in this treatment option, we would be happy to make a referral for you.
Why Chiropractic Care for Plantar Fasciitis?
Chiropractic care addresses the root causes of plantar fasciitis rather than simply masking the symptoms. By restoring proper joint function and relieving tension in the surrounding muscles and fascia, chiropractic care promotes long-term healing and reduces the risk of future flare-ups. Chiropractors also assess gait mechanics and other biomechanical factors to ensure the feet, ankles, knees, hips, and spine work harmoniously, reducing unnecessary stress on the plantar fascia.
Rehabilitative Exercises for Plantar Fasciitis
In addition to stretching, strengthening exercises that focus on building the muscles of the lower leg, foot, and ankle can help reduce the likelihood of plantar fasciitis returning. Here is a quick 5-minute routine to begin rehab and strengthen these areas:
Toe Raises: Stand on the edge of a step and slowly raise and lower your heels, ensuring to engage the calf muscles. Repeat for 10-15 reps.
Ankle Inversion and Eversion: Using a resistance band, place it around your foot and perform movements to strengthen the muscles on the inside and outside of your foot.
Toe Crunches: Sit with your legs extended, alternate flexing and extending your toes to strengthen the muscles of your foot and lower leg. Perform for 45-60 seconds.
Ankle Pumps: Sit with your legs extended, dorsiflex one ankle and plantarflex the opposite, alternating between the two. Perform for 45-60 seconds.
Towel Holds / Walks: Place a rolled up towel on the ground and stand with your forefeet on the towel and heels off the towel. Hover your heels slightly off the ground to engage your foot and ankle muscles. Hold for 45-60 seconds. Alternatively, you can walk side to side on the towel or alternate between single leg stands on your left and right leg.
Conclusion
Plantar fasciitis can be a debilitating condition, but with the right combination of education, treatments, and exercises, most people can recover fully. Chiropractic care offers a unique and effective approach to managing plantar fasciitis by addressing the underlying biomechanical issues and promoting healing through adjustments, soft tissue therapies, and rehabilitative exercise. If you’re struggling with heel pain, book with our chiropractor here for a holistic, non-invasive solution to your plantar fasciitis.
