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Writer's pictureDerek Lund

Plantar Fasciitis: Best Practices and Self-Treatment Strategies

Plantar fasciitis is a common disorder of the foot we see daily, characterized by inflammation and micro-tears in the plantar fascia, the thick band of tissue that runs along the bottom of the foot. It can cause intense heel pain and discomfort, often affecting daily activities and quality of life. While medical intervention is beneficial for severe cases, self-treatment can play an important role in managing and alleviating symptoms.


In this article, we'll dig into the best practices for treating plantar fasciitis, focusing on self-treatment strategies backed by research and expert recommendations.


Understanding Plantar Fasciitis:

Before diving into treatment methods, it's essential to understand the underlying mechanisms of plantar fasciitis. The plantar fascia is an important structure that supports the arch of the foot and helps with shock absorption during activities like walking and running. Excessive stress and repetitive strain on the plantar fascia can lead to inflammation, pain, and occasionally tissue damage.


Retraining the Plantar Fascia:

One of the key challenges in treating plantar fasciitis is retraining the plantar fascia to tolerate increasing stress and regain strength. Research suggests that controlled stress and loading are essential for tissue healing and remodeling. The concept of the "windlass effect" plays a significant role here. The windlass effect refers to the tightening of the plantar fascia and elevation of the foot's arch during activities like walking and running, which helps distribute forces evenly and reduce strain on the fascia.


Plantar Fascia Loading Exercises:

To effectively treat plantar fasciitis, incorporating targeted exercises that load and strengthen the plantar fascia is our priority. Calf raises with slow lowering to the ground are a cornerstone exercise for improving plantar fascia strength and resilience. In the rehabilitation world this is how we eccentrically contract the calf complex and increase load into the plantar fascia. As you progress, gradually add weight or repetitions to increase the challenge/load and stimulate tissue adaptation. Additionally, exercises that improve hip stability and ankle mobility, such as hip abduction and ankle dorsiflexion exercises, can indirectly support the plantar fascia by improving lower limb function and proximal stability.


Self-Treatment Options:

In addition to targeted exercises, several self-treatment options can help alleviate plantar fasciitis symptoms:

  1. Stretching: Perform gentle stretches for the calf muscles and plantar fascia to improve flexibility and reduce tension.

  2. Footwear Modifications: Opt for supportive footwear with cushioning and arch support to reduce pressure on the plantar fascia.

  3. Orthotics: Custom or over-the-counter orthotic inserts can provide additional support and alignment for the foot. It is not common that we recommend orthotics in the treatment of plantar fasciitis cases.

  4. Self Massage and Foam Rolling: Use a tennis ball or foam roller to massage the plantar fascia and surrounding muscles to promote circulation and relieve tension.

  5. Ice Therapy: Apply ice packs or frozen water bottles to the affected area to reduce inflammation and pain.


Professional Intervention:

While self-treatment strategies are valuable, seeking professional intervention from a skilled chiropractor or skilled physical therapist is essential for severe or persistent cases of plantar fasciitis. Soft tissue work, such as massage and myofascial release, can help address underlying muscle tightness and tone. Additionally, ensuring proper foot mobility through manual therapy and manipulative techniques can aid in restoring optimal mobility and reducing pain.


Plantar fasciitis can significantly impact daily life, but with the right approach to self-treatment and lifestyle modifications, managing symptoms and promoting healing is very possible. By incorporating targeted exercises, understanding the importance of the windlass effect, and exploring various self-treatment options, individuals can take proactive steps towards overcoming plantar fasciitis and returning to pain-free activity. Remember to consult with a healthcare professional for personalized guidance and support on your journey to recovery.

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