5 Step Guide for Treating Plantar Fasciitis

Sunday October 5th, 2014

Posted at 3:00pm

Print Friendly, PDF & Email

Guest Article By Kinetic Konnection’s Rob Pula

Plantar fasciitis or inflammation of the plantar fascia (arch muscle) happens when it suffers very small tears where it inserts into the heel bone, or along its length. With poor foot mechanics, too much use or the presence of other triggers, the pressure on the plantar fascia during walking, standing and running can tear the fascia from where it joins to the heel and develop these tears. This can lead to heel spurs which are easily detected with x-rays.

The most common complaint of heel pain is that it is usually worst in the morning and may improve throughout the day. By the end of the day the pain may be replaced by a dull aching that improves with rest.

If you have seen your doctor about this he or she may prescribe rest and anti-inflammatory medication for the first part of treatment but there are many conservative and non-invasive treatment methods to manage and eliminate this heel pain.

If you have not seen your doctor but your answer is YES to any of the following questions then you might be suffering from Plantar Fasciitis or Heel Spur Syndrome.

  1. Do you have heel pain after rest or sitting?
  2. First few steps in the morning are painful?
  3. Does it feel like you have a stone under your heel?
  4. Does your heel hurt when you press on the bottom?

The foot should be rested and iced repeatedly during the initial stage of treatment. Try not to run or walk too much; instead, go for non-weight-bearing exercise like cycling or swimming. Activity levels must be raised gradually as tolerated during the later stages of treatment.

After the end of the initial rest and recovery stage, treatment can begin, tackling the problem with multiple techniques. These may involve icing, specific stretches, & exercises, massage, resting splints, insoles or custom foot orthotics and proper footwear.

It may take several months for symptoms to go away and the plantar fascia to be completely healed. Remember that a damaged ligament (even microscopic tears) only comes about after recurring and prolonged stress. The longer someone has been suffering from plantar fasciitis the longer the treatment will take. Using a combination of treatments will shorten the recovery time and get you back to pain free activities sooner.


Feel free to contact us and make an appointment with our Chiropodist or talk to our helpful staff about how you can take control of your nagging heel and foot pain [email protected] or 519 258 4795.

Do You Like This Article?