Plantar fasciitis is a common foot condition that involves inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes. The plantar fascia plays a crucial role in supporting the arch of the foot and absorbing shock during walking, running, and other weight-bearing activities. Plantar fasciitis is a leading cause of heel pain and can affect people of all ages, although it is more common in adults and athletes.

Some common signs and symptoms of plantar fasciitis include:

1-Heel pain: The most common symptom of plantar fasciitis is pain in the bottom of the heel, especially with the first steps in the morning or after periods of  rest. The pain may also worsen after prolonged standing, walking, or physical activity.
2-Arch pain: Some individuals may experience pain or discomfort along the arch of the foot, where the plantar fascia is located.
3-Stiffness: Stiffness or tightness in the heel or arch area, particularly after periods of inactivity, such as sitting or sleeping.
4-Pain with activity: Pain that increases with walking, running, climbing stairs, or standing on tiptoes.
5-Tenderness: The affected area may be tender to the touch, especially near the insertion point of the plantar fascia at the heel bone (calcaneus).

The exact cause of plantar fasciitis is not always clear, but several factors may contribute to its development, including:

1-Overuse or repetitive stress: Engaging in activities that involve repetitive impact or stress on the feet, such as running, jumping, dancing, or standing for long periods, can strain the plantar fascia and lead to inflammation and micro-tears.
2-Foot structure: Certain foot characteristics, such as flat feet (pes planus), high arches (pes cavus), or abnormal foot mechanics (e.g., overpronation or supination), can increase the risk of developing plantar fasciitis.
3-Tight calf muscles: Tightness or inflexibility in the calf muscles and Achilles tendon can affect foot biomechanics and contribute to plantar fascia strain.
4-Improper footwear: Wearing shoes with inadequate arch support, cushioning, or stability, or wearing worn-out shoes, can increase the risk of plantar fasciitis.
5-Obesity or excessive weight: Carrying excess body weight can place additional stress and pressure on the feet, contributing to plantar fascia strain and inflammation.

Management and treatment of plantar fasciitis typically focus on relieving symptoms, reducing inflammation, improving foot mechanics, and addressing underlying contributing factors. Some strategies and interventions may include:

1-Rest and ice: Resting the affected foot, avoiding activities that exacerbate pain, and applying ice packs to the heel area can help reduce inflammation and alleviate symptoms.

2-Supportive footwear: Choose shoes with good arch support, cushioning in the heel and forefoot, and proper fit to reduce strain on the plantar fascia and improve foot mechanics. Avoid wearing flat shoes, high heels, or shoes with inadequate support.

3-Orthotic devices: Custom orthotic inserts or over-the-counter arch supports can provide additional support, alignment correction, and cushioning to relieve pressure on the plantar fascia and improve foot function.

4-Stretching exercises: Perform stretching exercises for the calf muscles, Achilles tendon, and plantar fascia to improve flexibility, reduce tightness, and alleviate strain on the foot. Examples of stretches include calf stretches, towel stretches, and plantar fascia stretches.

5-Strengthening exercises: Incorporate exercises to strengthen the muscles of the foot, ankle, and lower leg, such as toe curls, calf raises, and ankle stability exercises, to improve foot mechanics and reduce strain on the plantar fascia.

6-Night splints: Using a night splint or brace that keeps the foot in a dorsiflexed position (toes pointing upward) while sleeping can help stretch the calf muscles and plantar fascia, reducing morning pain and stiffness.

7-Physical therapy: Consult a physical therapist for targeted exercises, manual therapy techniques, and gait analysis to improve foot mechanics, reduce pain, and enhance overall foot function.

8-Medications: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen may be recommended to reduce pain, inflammation, and swelling associated with plantar fasciitis.

9-Corticosteroid injections: In cases of severe or persistent pain, corticosteroid injections may be used to reduce inflammation and provide short-term relief. However, repeated injections should be avoided due to potential side effects and risks.

10-Extracorporeal shockwave therapy (ESWT): ESWT may be considered for chronic plantar fasciitis that does not respond to conservative treatments, as it can help stimulate healing and reduce pain.

11-Surgery: In rare cases, surgery may be recommended for severe or refractory plantar fasciitis that does

Plantar Fasciitis is one of the most common reasons for foot pain caused by flat feet, dropped foot arches, high arches, running long distances, and/or improper footwear. The faulty foot alignment caused by flat feet puts an unnecessary pressure on the arch, heel  and the ball of feet.

There are a number of treatments for plantar fasciitis. This condition can be reversible if it’s treated early enough.

The best and most effective treatment method is to correct the cause of the condition and that is custom foot orthotics. Orthotics corrects the faulty biomechanics of the foot and normalizes the arch of the foot. Foot orthotics has to be custom made in order to provide the best support, alignment and correction. By correcting the foot biomechanics, alignment and arch height the pressure from the plantar muscle will reduced tremendously, this will start the recovery action the foot requires and the mending and healing the injured muscle including the heel area where the tendon is under stress will take place.

The best method of making the custom foot orthotics is 3D laser imaging scan, plaster molding and foam boxes. The chiropractor at Burrard Foot Orthotics Vancouver will do the necessary consultation, examination, gait scan analysis of the feet and a 3D laser imaging scan of the feet to be sent to the laboratory to be processed and the custom foot orthotics will be manufactured.

The other supplementary activities that one can do to ease the plantar fasciitis pain and soreness is stretching and rolling the arch of the foot. Your chiropractor will show the proper exercise and stretches.

Icing of the heel area is the best way to reduce the inflammation and the pain after a long day of standing, walking, exercising or running. This can be done at the end of the day, after activities, or when plantar fasciitis is acting up. You would need an ice pack for this one. You place the ice pack on the floor and place your painful heel on it for about 5-7 minutes, remove the ice for 10 minutes then repeat the cycle a few times.