Healing Your Plantar Fasciitis in 6 (Painless) Steps

Plantar fasciitis can cause excruciating heel pain. Studies have shown that it affects around 10 percent of the general population. If you are grappling with plantar fasciitis, the sooner you seek treatment, the better. In this blog post, we will be looking at the characteristics of Plantar Fasciitis, the consequences of leaving it untreated, and our six top tips to manage the pain.

With plantar fasciitis treatment near me in Des Moines, WA, common goals include pain relief, inflammation reduction, and restoration of foot function. Here at Ascent Chiropractic, we can do just that. Our specialized approach ensures personalized care that targets the root cause of your discomfort, promoting faster healing and long-term foot health.

Some Characteristics of Plantar Fasciitis

Most people with plantar fasciitis experience sharp and stabbing heel pain. The pain is generally the worst when you take the first few steps after waking up in the morning or after sitting for long periods. Heel pain caused by plantar fasciitis might not be noticeable during exercise or activity but can flare up severely afterward.

Activities such as running and jumping, which place additional stress on the heel and attached tissue, can exacerbate the pain of plantar fasciitis. While plantar fasciitis typically affects one foot, it can occur in both feet simultaneously causing an unbearable amount of discomfort. The bottom of the affected foot, especially around the heel area, may feel tender to the touch.

5 Consequences of Leaving Plantar Fasciitis Untreated

Untreated plantar fasciitis is a recipe for disaster and can lead to many health complications over time, significantly affecting mobility and quality of life. Some potential complications include:

1. Chronic Heel Pain

Untreated plantar fasciitis can cause severe heel pain that may worsen or become more difficult to treat over time. Chronic pain can hinder daily activities and affect one’s ability to stand or walk for long periods.

2. Heel Spurs

Long-term strain on the foot muscles and ligaments can cause a growth to form on the underside of one’s heel bone called a heel spur. Heel spurs that occur suddenly can cause intense pain.

3. Changes in gait

To minimize pain, individuals with untreated plantar fasciitis may alter the way they walk. Gait changes can lead to secondary issues such as knee, hip, and back problems.

4. Foot arch collapse

Prolonged stress on the plantar fascia can weaken the structure of the foot, potentially leading to the collapse of the foot arch.

5. Tarsal Tunnel Syndrome

In some cases, untreated plantar fasciitis can contribute to the development of tarsal tunnel syndrome, a condition that can cause damage to the posterior tibial nerve. Symptoms can include pain, tingling, or numbness along the inside of the ankle and the bottom of the foot.

Tips to Manage Plantar Fasciitis Pain

The pain caused by plantar fasciitis can affect daily life. Many people with plantar fasciitis experience mobility problems and need help navigating everyday life. They may lose the motivation to exercise and start living a sedentary lifestyle, which can increase their risk of developing chronic health conditions.

Here are some ways to manage heel pain caused by plantar fasciitis.

Rest and Ice

Rest your feet and stop performing activities that exacerbate heel pain. Apply ice packs to the heel of the affected foot for 15-20 minutes, several times every day. This will help reduce pain and inflammation.

Use Chiropractic Care

Your chiropractor will perform adjustments to realign the joints in your feet, reducing pressure on your plantar fascia. Chiropractic care can alleviate pain, allowing people with plantar fasciitis to maintain the right gait.

Perform Stretching Exercises

Perform exercises that gently stretch the Achilles tendon and plantar fascia to relieve pain and improve flexibility. Typical examples include towel stretches, calf stretches, and plantar fascia-specific stretches. Don’t overdo it! If you feel discomfort or pain while performing a particular exercise, stop immediately and consult your doctor.

Supportive Footwear

Shoe inserts designed to support the arch of the foot can alleviate stress on the plantar fascia, helping reduce heel pain. Choose supportive shoes with good arch support and a cushioned sole over tight or high-heeled shoes. You might also consider wearing a night splint, a medical brace that gently stretches your calf and the arch of the affected foot. That way you can keep the plantar fascia and Achilles tendon in a lengthened position overnight.

Give Massage Therapy a Try

Many people with plantar fasciitis use massage therapy as a standalone therapy or as an adjunct to different types of plantar fasciitis treatment near Des Moines, WA to manage their condition. There are several benefits to massage therapy. Massage stimulates the autonomic nervous system, calming the mind and body. It improves blood circulation in the foot and heel area, speeding up the healing process.

Massage therapy relaxes tight muscles in the foot, calf, and Achilles tendon, reducing strain on the plantar fascia and alleviating pain. Specific massage techniques can stimulate the body’s healing processes. For instance, deep tissue massage can break up scar tissue as well as adhesions in the fascia and surrounding tissues.

Lose Extra Weight

Research suggests that obesity considerably increases one’s risk of developing plantar fasciitis. Excess body weight can put undue pressure on your heel pad, leading to plantar fasciitis. Here are some simple tips to help you lose weight naturally:

➢ Eat a Balanced Diet: Avoid processed food and refined carbs. Typical examples include white rice and sugary snacks.

➢ Exercise Regularly: Fun ways to move your body like sports, dancing, or a walk in the park can help keep you active without feeling like a chore.

➢ Eat Mindfully: Pay attention to when and how you eat. Savor your food and listen to your body’s hunger and fullness cues.

➢ Drink Plenty of Water: Many people mistake the cue for thirst with hunger, before reaching for a snack, drink some water and see if that satiates your appetite. It’s always good to be hydrated!

➢ Use Measuring Tools: Keep your portion sizes smart and healthy with smaller plates or by measuring out your food with a scale or measuring cup.

Ascent Chiropractic is a full-service chiropractic clinic in Des Moines, WA. We take a whole-body approach to care. Our chiropractic methods strengthen and stabilize the body, allowing our clients to continue doing their favorite activities. Reach out today at 206-241-3836 to get a head-start on managing your pain.