Plantar fasciitis is one of the most common forms of foot pain, most commonly causing pain around the arch of the foot and the bottom of the heel. It affects a thin but strong tissue called the plantar fascia in the sole of your foot that links your heel bone to your toes. Unfortunately, the pain can be extremely frustrating, often varying in severity from the morning and throughout the day. Our Chiropractor in West Vancouver sees this type of foot pain weekly. Here is some useful information on the condition and how to treat and manage it.
Typically, plantar fasciitis is more common in those who spend a lot of time on their feet due to work, sports, being overweight, or those in the middle age group. The more repetitive pressure on the feet, the more likely plantar fasciitis can occur.
Thankfully, there are treatments, exercises, and even footwear that can remedy the condition. We’re happy to be able to offer a personalized treatment at Ambleside Chiropractic here in West Vancouver to get you back on your feet in no time at all.
Symptoms of Plantar Fasciitis
Plantar fasciitis is also quite simple to self-diagnose because the pain usually occurs in specific areas of the foot at the onset. Any pain felt in the heel and/or in the middle sole of the foot is likely to be a form of plantar fasciitis. If the symptoms don’t improve over the course of two weeks, it’s a good idea to get in contact with a medical professional or your chiropractor.
Pain
Pain is commonly felt in the arch of the foot and the bottom of the heel. To be specific, the heel pain is usually on the inside part of the heel or the medial portion of the calcaneus bone. This foot pain becomes more prevalent when standing on the foot, walking, running, or simply going about your everyday activities. The condition can also affect one foot at a time or both feet simultaneously – which can be particularly debilitating.
The sensation of pain is often worse with the first steps in the morning. Usually, when you get out of bed and step onto the floor. The pain may then lessen over the course of the day. In fact, the pain may also feel a little bit better during exercising or when moving around; however, the pain will return later when resting.
Another symptom is the inability to raise your toes off the floor. It may feel like you are stretching or pulling the muscle/tissue in your lower foot and causing pain because of it.
Shoe Size
You might also notice that your shoe size increases by half or a full size over time. This increase in shoe size might not be accompanied by pain in the sole of your foot. However, over time, the pain will occur. As the plantar fascia weakens, it tends to stretch out and loses the elasticity that made it strong when you were younger. The lengthened fascia then causes your arch to collapse, and thus your foot becomes a bit longer.
Causes and Risk Factors
Plantar fasciitis can occur without any distinct cause, although some simple causes and risk factors are shared with the condition.
Sports
Not every type of sport will cause plantar fasciitis, but it’s more commonly associated with an activity that involves being on your feet for extended periods of time. Sports or exercises that put pressure on feet repetitively, like ballet dancing or aerobics, can be a common factor in the condition. Any sport that includes prolonged running, walking, jogging, or hiking may also cause plantar fasciitis.
Age
Plantar fasciitis is not directly related to age, although the condition does become more common between the ages of 40 and 60 years. This condition is due to general muscle and tissue weakness that can occur as the body ages. The plantar fascia is a strong and elastic tissue that gives you the shape of your arch and the spring in your step. However, the fascia becomes weak from repetitive overloading, injuries, or a sedentary lifestyle when we age. All this means that it can no longer support your weight and loses its strength and elasticity.
The Way You Walk or the Shape of Your Foot
There are many factors that can strain your foot, such as the gait of your walk, whether you have a flat foot, or if you have a high arch. All of these factors may put a strain on the plantar fascia, the main ligament that runs through the sole of your foot. It all depends on the weight distribution and repetition of any weight-bearing activity. Walking with your toes and feet pointing out to the sides puts additional stress on the arch and plantar fascia. However, not everyone that walks that way has Plantar Fasciitis. People with high arches are also at risk. As they age, the fascia weakens, and the arch then begins to drop.
Obesity
Extra weight will undoubtedly put more pressure on your feet, and this manifests itself as plantar fasciitis. A temporary weight gain such as pregnancy or a slow progressive weight gain adds more stress to the plantar fascia. It is interesting to note that sedentary overweight people are also at risk since the added bodyweight and weakened Plantar Fascia from lack of exercise are all factors.
Treatment for Plantar Fasciitis
Treatment for Plantar Fasciitis can occur over several weeks, building on each treatment with various rest periods, exercises, heat, and ice modalities while recovery progresses. We’ll focus on the two main most effective treatment methods here and provide you with some home care tips.
Shockwave Therapy
Although this treatment option is not offered everywhere yet, this form of therapy’s superior results put it above all others. Shockwave Therapy has been used for many years in Europe and amongst the athletic community. It has only recently been offered to the general public in North America in the last few years as a treatment option. The success of using Shockwave Therapy for Plantar Fasciitis using double-blind, randomized control studies have shown an effectiveness of 84% for Plantar Fasciitis.
There are no adverse side effects, and also it is non-invasive. The patient starts to feel better after the second or third visit. The average number of visits to successfully treat Plantar Fasciitis is about 5-6 visits. Our Chiropractor in West Vancouver at the Ambleside Chiropractic clinic has successfully treated many patients with Plantar Fasciitis with Shockwave Therapy.
Orthotics
Getting yourself in a pair of custom-fitted orthotics is another highly effective treatment method. The results are quite dramatic and quick after only wearing your first pair of orthotics within the first two weeks. There are many ways to get custom-made orthotics, but the sole intention is to offer support back to the foot or feet that no longer has the capacity to support themselves adequately. With a custom orthotic, the foot and fascia are fully supported in their natural position, allowing the fascia to heal and recover. It is recommended that you wear your custom made orthotics all the time after the plantar fasciitis has healed.
Our Chiropractor in West Vancouver will start by doing a full gait analysis and a physical examination of your feet. If it is felt that a custom orthotic is required, he will cast your feet in a non-weight bearing position. Once your cast is dried, a customized orthotic will be built specifically for you based on the cast. When you pick up your custom orthotic, there will be a fitting and testing to make sure it fits you and your shoes. There will also be a follow-up visit a few weeks later to make sure your custom orthotics are still fitting well and that the symptoms of Plantar Fasciitis have either been reduced or entirely resolved.
Home Care and Exercises
Our Chiropractor in West Vancouver will advise you on the best types of exercises and stretching regimes to alleviate the pain at home. Once the initial stretching and exercises are done, a night splint (designed to stretch your calf and foot while you sleep) may be recommended for more severe cases of Plantar Fasciitis. Exercises to help you strengthen your Plantar Fascia are recommended. These exercises are simple, effective, and can be done effortlessly anytime. Flexing your toes to grip a towel on the floor towards you might be one of the exercises offered. The whole objective is to strengthen the Plantar Fascia and return some of the original elasticity and flexibility.
Future Care with your Chiropractor in West Vancouver
Overall, suffering from plantar fasciitis shouldn’t be something you just have to learn to live with. Alongside the proper treatment, you can be back on your feet and feeling more comfortable going about your everyday activities within a few weeks. However, we do suggest that you check back with our Chiropractor in West Vancouver at least every six months to re-evaluate the wear and tear of your Custom Orthotics or sooner if there is a slight hint of recurring pain at the bottom of your foot. Your custom orthotics are designed to last you for quite a few years but depending on your activity level, you might need to have it repaired or get a new top cover sooner than later.
A second round of Shockwave Therapy might be suggested in cases where Plantar Fasciitis returns after a prolonged and repetitive activity like running or hiking. Regardless, make sure to look after your feet because you will need to have them carrying you around for a very long time. If you would like to learn more about Shockwave Therapy and how it can also help with other conditions, find out more at Shockwave Therapy BC.
