Healing Plantar Fasciitis
How do you get it? Why does it hurt so much? What do you do about it?
The Plantar Fascia
... is a thick band of tissue on the bottom of the foot that supports its natural arch.
Plantar Fasciitis - inflammation of this tissue - is a common condition that affects almost everyone at some point during their lives.
The good news is that it is treatable and may even be preventible, especially using evidence-based tools like the FootRamp!
Signs & Symptoms
The most common symptoms associated with Plantar Fasciitis are tenderness and pain in the bottom of the foot or heel.
Pain may be worse in the morning or at night, and symptoms can either get worse or better with activity - but paying attention to which symptoms you're experiencing can help you zero in on a root cause and plan an effective treatment strategy.
What Causes Plantar Fasciitis?
Plantar Fasciitis can be tricky, because there are multiple reasons that the fascia can be damaged, including:
- Over-stretching or tight muscles
- Over-use (like running or working too much)
- Weak supporting muscles
- Structural Causes (flat feet, high arches, etc.)
Won't it go away on its own?
It might - and sometimes it does - but there's a strong chance if you're experiencing it now, then you will experience it again. In a 10 year long study to look at the long-term effects of Plantar Fasciitis, researchers found that 56% had symptoms return, and 46% had persistent and debilitating symptoms.
This speaks to the necessity of staying on top of painful symptoms to prevent issues down the road. If you're feeling something now, it's not only likely that you'll feel something in the future, but that you'll be nagged by it as well.
Mobilize
Mobilizing the feet and ankles to ensure they are able to move through all ranges of motion
Release
Perform myofascial release on the plantar fascia, calves, and muscles of the lower leg
Stretch
Stretching the muscles that help support the arch of the foot, plantar fascia, and calves.
Strengthen
Dynamically strengthening the muscles the support the foot, arch, and lower leg
Relax
Focus on over-worked and over-tired muscles to give them the TLC they’re seeking
Relieve Tightness
Use the Plantar Fascia attachment to target and knead-out tight areas