#plantarfasciitis #plantarfasciitistreatment
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#1. Do NOT ice, take anti-inflammatories or get cortisone injections! This probably goes against what you’ve heard you’re supposed to do for plantar fasciitis but take my word for it. These things do not help you heal! Why? Because they are based on the myth that plantar fasciitis is caused by inflammation. Studies have shown that inflammation is not present in chronic plantar fasciitis.
#2. Do not freak out! I don’t want to come across as insensitive on this, Yes your pain is real and debilitating and disturbing but it’s important to find ways to decrease the level of threat from your injury. Your pain intensity does not match the level of damage or severity of the injury and when you zero in on how bad the pain is, the level of threat perceived by your nervous system goes way up and cranks up the intensity of the pain. It sounds crazy, but your nervous system protects you from threats by giving you pain. So think of your pain as more like a paper cut and less like a knife stabbing your heel.
#3 Do not take a single step in the morning without getting some blood flow to your foot. In the morning your fascia will be stiff and when you step down it puts more stress on all those little micro tears causing that intense pain. Use a ball, move your toes, pump your feet do a little stretch, anything to get the fascia warmed up and ready to go.
#4
Don’t wear shoes that mess your feet up! This is hard to summarize all the reasons why in one little section but don’t fall for all the crazy cushioning and arch support shoes. Yes you need some cushion and support but shoes that are wide enough especially in the toe box are very important. Compressing the toes will compromise your blood flow by up to 25%! And too much cushion and support will make your feet weak and create a disconnect between your foot and the ground. It becomes more like a cast that puts the muscles in your foot to sleep! Absolutely get shoes that feel good on your feet but all the cushion and support should only be used for a short period of time, like you would a cast or splint not a forever kind of thing. Shoes don’t really heal your feet so the focus should be on things that really help your feet heal.
#5. You must improve calf mobility. Calf tightness and limited ankle range of motion caused by calf tightness is one of the main risk factors for developing plantar fasciitis. Most Plantar fasciitis suffers get relief from doing some sort of calf stretching and mobility work. Stretching is one way to do that but they are ways to combine stretching and strengthening like the Alfredson’s Protocol that can be even more effective.
#6. You must perform calf massage. Going back to #5, calves are often part of the problem massaging will go along way to help loosen the calves help them become more mobile but also this will help reduce a lot of your pain. So digging in there with your thumbs, with a ball, or a foam roller, rolling pin or a combination of these things preferably before you stretch or do mobility work will help.
#7. You must strengthen your calves and feet. Building strength takes a little time but this is what truly changes your feet and calves to Help them heal, become more resilient, improve blood flow and restore that natural built in support. No external support will ever be as good as what we were born with as long as we keep it strong. Any plantar fasciitis recovery program needs to work on building strength.
#8. You must reduce systemic inflammation. Inflammation in the plantar fascia isn’t the main issue at least not in the way people usually think. But systemic inflammation or low level inflammation throughout the whole body will affect how your body heals and how much pain you have. If your body is inflamed it will not heal well and you’ll have more pain. A lot of this comes down to making healthy food choices avoiding sugar, processed foods and inflammatory fats. Many notice when they eliminate sugar for a period of time the pain goes away and when they eat sugar again the pain comes back.
#9. You must get plenty of high-quality sleep. A lack of sleep affects every system of the body, every cell even down to our DNA. Most of us are sleep deprived and not functioning at our best but don’t really know how impaired we are. Sleep affects how you heal and a single night of sleep deprivation can increase pain by up to 42%. Most of our healing happens while we sleep and if we’re not getting enough sleep or good quality sleep we’re not healing effectively.
10. You must not fear going barefoot! We were born to be barefoot, our feet are amazing and you can go barefoot again! Wait until they’re feeling a little better but building strength followed by a gradual progression of going barefoot will help strengthen your feet over time.