Plantar Fasciitis
Since I have opened my practice I have come across a number of cases of Plantar Fasciitis in clients, because of that I thought it would be best to write this article to give some information on self-care/ treatment as well as the benefits of massage on this particular fascial condition.
What is Plantar Fasciitis?
Plantar Fasciitis is the inflammation of the plantar fascia, due to small tears in the in the fascia at the front of the heel of the foot. There are many different reasons for these small tears to take place in the fascia such as:
Overuse- from over training or poor running technique, and prolonged standing
Improper footwear- wearing shoes that are worn-out, too flexible or stiff, or with inadequate arch support.
Tightness of calf muscles
Excessive foot pronation
Weight Gain
Treatment: Self Care
There are many different self care options for treatment and care of Plantar Fasciitis, in order to minimize and stop pain. Being sure to take rest periods on days that where you spend long hours at work on your feet can make a difference, as well as wearing shoes with proper arch support such as a walking or running shoe can minimize stress on the plantar fascia. Options for self care include soaking your feet in a hot water bath either before or after the start of your day, moist heat can help loosen the the fascial tissue. Applying self massage is a great way to also treat this condition, to do so apply pressure to the front of the heel and begin moving in a circular motion towards the front of the foot. It is important to note that you should only apply as much pressure as you can tolerate without causing pain, and perform this massage for for only 5 to 6 minutes, it should also be performed only every other day as to not put too much stress on the tissue. For cases of pain that happen mainly in the morning with this condition the use of a strassburg sock is also an option *please note it is important to see your doctor before using this option.
Treatment: Massage Therapy
A treatment with your local massage therapist is also an option for pain relief. In my practice, I use a series of options to help treat this condition such as the application of heat, stretching, myofascial release techniques as well as cross fiber frictioning (Book an appointment here.) It is important to make sure your massage therapist is formally trained to treat this condition in order to prevent further injury. Regular treatments with your massage therapist, can alleviate pain and help in the healing of this condition, sessions do not have to be long and can be a simple as 30 minute sessions to help break up fascial adhesion loosen up fascial and muscle tissue in the foot and improve circulation in the area.
I hope everyone found this formation useful I look forward to seeing you at your next appointment!!