Stretch
Plantar fasciitis, in general, is a self-limiting condition. Unfortunately, this can cause frustration for both patients and physicians until the time of resolution, which is usually six to 18 months. Rest is the best treatment, according to almost 25% of patients who participated in a survey. It works for them best without involving themselves with treatments or medication. If the doctor tells you to stop all physical activity, then it may be impossible for you to get the job. This could include active adults, athletes and people who have jobs that require a lot of walking.
A number of sports medicine doctors have found that a relative rest plan that substitutes strenuous activities that aggravate the symptoms of plantar faciitis with alternative forms of physical activity increases the likelihood of adherence to the treatment plan. It is also important to address the factors that put individuals at greater risk of developing plantar fasciitis, such as increased weightlifting, hard surfaces for running or walking, and an increase in intensity. Early diagnosis and treatment can lead to a shorter treatment course as well as an increased chance of success.
Stretching and strengthening programs are crucial in treating plantar fasciitis. They can also correct functional risk factors, such as tightness and weakness of the gastrocsoleus complex and intrinsic foot muscles. Stretching programs are designed to increase flexibility in the calf muscle to prevent functional differences. The most common stretching techniques recommended by physicians are stair or curb stretches, and wall stretches.
A study found that stretching is the most effective treatment for plantar fasciitis. 29% of patients cited stretching as their first choice of treatment. Stretching is the preferred treatment for people who practice it religiously. They compare stretching to other treatments such as non-steroidal analgesics (NSAIDs), orthotics or steroid injections. Other options include heat, heel cups, ice and steroid shots, walking, plantar strappings, changing shoes, night splints and ice.
Stretching techniques that are effective include:
- Use of a slantboard
- Place a piece of wood measuring two inches by four inches between the patient and the area where they will be standing for long periods, such as the kitchen, stoves or workstations.
- Towel sizing
- Stretched foot
- Calf stretch
- Rolling stretch
- Marble pickups
Also, dynamic stretches like rolling a tennis or foot arch over 15 pounds can be helpful. Cross-friction massaging the plantar fascia from the heel to the toes can also be beneficial before getting up. Towel stretching can help to reduce the inflammation and stiffness of the plantar facia. You can perform seated foot stretching by pulling the toes of the affected foot towards the shin. Hold the tension for 10 second and repeat.
