Find Your Stride: Understanding and Overcoming Plantar Fasciitis

As the weather warms up, many of us eagerly ditch our supportive winter shoes for lighter, more breathable footwear. While flip-flops and sandals are a summer staple, they can unfortunately contribute to a common and often debilitating condition: Plantar Fasciitis. Here at OWL Chiropractic, we often see a noticeable increase in cases as people transition to less supportive shoes, putting extra strain on their feet.

So, what exactly is plantar fasciitis, and how can you keep your feet happy and healthy all summer long?

What is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes.

This tissue acts like a shock absorber and supports the arch of your foot. When the plantar fascia is subjected to excessive stress or repetitive strain, tiny tears can develop in the tissue. This leads to inflammation, pain, and stiffness. Several factors can contribute to plantar fasciitis:

• Footwear: As mentioned, shoes with poor arch support, inadequate cushioning, or thin soles (think flat sandals, flip-flops, or worn-out sneakers) are major culprits. They don't properly distribute weight across your foot, leading to overstretching of the fascia.

  
  

• Increased Activity: Suddenly increasing your activity level, especially on hard surfaces, can overload the plantar fascia. This is common with new running routines, increased walking, or standing for long periods.

  
  

• Foot Mechanics: Both flat feet and high arches can alter the way weight is distributed through your feet, increasing stress on the plantar fascia.

  
  

• Tight Muscles: Tight calf muscles or a tight Achilles tendon can pull on the plantar fascia, adding to the strain.

  
  

• Obesity: Excess weight puts additional stress on the plantar fascia.

  
  

• Age: The condition is more common in individuals between 40 and 60 years old due to natural wear and tear.

  
  

The pain is often most severe with the first steps in the morning or after a period of rest, gradually improving with movement but worsening again after prolonged standing or activity.

Treatment Options for Relief

While plantar fasciitis can be incredibly uncomfortable, there are many effective treatment options, often involving a combination of approaches:

• Rest: Giving your feet a break from aggravating activities is crucial for healing.

  
  

• Ice: Applying ice to the affected area can help reduce inflammation and pain. Rolling your foot over a frozen water bottle for 10-15 minutes a few times a day can be very effective.

  
  

• Supportive Footwear & Orthotics: Invest in shoes with good arch support and cushioning. Over-the-counter or custom orthotics can also provide significant relief by supporting the arch and distributing pressure more evenly.

  
  

Essential Stretches and Exercises

Regular stretching and strengthening exercises are key to long-term relief and prevention. Here are a few to get you started:

• Plantar Fascia Stretch: Sit down and cross your affected leg over your opposite knee. Grab your toes and gently pull them back towards your shin until you feel a stretch in the arch of your foot. Hold for 30 seconds, repeat 3 times.

  
  

• Calf Stretch (Wall Stretch): Stand facing a wall, place your hands on the wall. Step one foot back, keeping your heel on the ground and your leg straight. Lean forward, bending your front knee until you feel a stretch in your calf. Hold for 30 seconds, repeat 3 times per leg.

  
  

• Towel Curls: Sit in a chair with a towel on the floor in front of you. Use your toes to scrunch the towel towards you, then push it back out. Repeat 10-15 times.

  
  

• Marble Pickups: Place small objects like marbles on the floor. Use your toes to pick them up and place them in a cup. Repeat 10-15 times.

  
  

• Golf Ball Roll: While seated, roll a golf ball (or tennis ball/frozen water bottle) under the arch of your foot for 2-5 minutes, applying gentle pressure.

  
  

How Chiropractic Care Can Help

At OWL Chiropractic, we take a holistic approach to your health, including foot pain like plantar fasciitis. While the pain is in your foot, the root cause can often be traced back to imbalances in the kinetic chain, including the ankle, knee, and even the spine.

By addressing misalignments in your foot, ankle, and even the lower spine that may be contributing to the improper mechanics and strain on your plantar fascia. We can also help guide you through the above-mentioned exercises and stretches if you need help. 

Don't let plantar fasciitis keep you from enjoying your summer! If you're experiencing heel pain, especially as you transition to lighter footwear, contact OWL Chiropractic today for a comprehensive evaluation and personalized treatment plan. We're here to help you get back on your feet, pain-free!