by Dr. Michael Cerami
The last times I googled Plantar Fasciitis, there were over 2.5 million reference hits. It’s a painful, depressing condition that in some cases can take almost a year to correct.
If you’ve had it you know what I’m talking about. We treat the problem at our office but today I want to share some new information and 7 home treatments that should help.
RESEARCH: Plantar Fasciitis is slowly morphing into Plantar Fasciosis. The difference in the name being that we are now considering it to be a tissue “degeneration” problem and NOT an “inflammatory” problem as originally labeled. These conditions are treated very differently.
Click here to watch a 6 minute video from Dr. McClanahan, DPM and Correct Toes discussing the difference between “itis” and “osis”.
If this is actually the case we need to reconsider anti-inflammatories as a treatment option and consider strengthening and exercising the area.
1-2 months of self-therapy may be to resolve the problem. If you are not getting results after 4 weeks of regular, diligent therapy we suggest you seek the advice of a health professional.
Here are our current recommendations for self-treatment of Plantar Fasciosis:
- Bottom of foot (#1)
- Raising big toe and alternating with other toes
- Reverse toe stretch
- Posterior calf stretch
Massage, Ice, Daytime, Nighttime:
- Massage Inner (media portion) of the heel
- Massage between the 1st and 2nd toe
- Work on improving the motion and flexibility of the big toe
- Do not over stimulate the area!!
- Massage the attachment with a Trigger Point ball –Available at Salt Lake Running Co.
- Fill the bucket with water
- Add ice
- Soak for 5-8 minutes and then elevate for 5 minutes
- Toe spreaders (Correct Toes)
- At nighttime and/or during the day
Shoes and socks:
- Wide toe box: Try the Altra brand shoe
- Stiff midsole and slight toe-spring in the forefoot
- Inserts if you haven’t used any yet
- Socks: Feetures, Strassburg sock
Taping: Low-dye taping to support the plantar fascia
- Approximate the heel and the toes: We recommend Rocktape.
- Feel free to email us and we’ll send you a PDF on how to tape for Plantar Fasciosis.
Dr. Michael Cerami owns Utah Sports and Wellness and has been a competitive triathlete for over 19 years. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (700 East store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com