Plantar fasciitis is a foot condition that can disrupt many aspects of your life including regular activities, sleep and mental health. That’s why it’s important to treat plantar fasciitis as soon as possible. Let’s look at what plantar fasciitis means, how a chiropractor can help, and how you can manage plantar fasciitis pain at home.
What is plantar fasciitis?
Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes, and causes severe pain in the heel of the foot. It can occur at any age and across all demographics. Over time, repeated stress on the afflicted area can compound, limiting the body’s inherent capacity to repair and adapt.
This can eventually lead to the failure of ligaments, bones, and muscles.¹
How chiropractors can help.
Dr. Amy Brown identifies how chiropractors will typically use a combination of soft tissue therapy, manipulation and modality (like ultrasound or laser). “For me, I use laser consistently with plantar fasciitis in combination with soft tissue techniques that include the foot and calf muscles (they are almost always involved in these injuries).”
Recommending lifestyle modifications including activity pacing and rest strategies are other ways a chiropractor can help reduce the risk or mitigate existing plantar fasciitis pain in patients, as well as changes to footwear and Orthotics referrals.
Plantar fasciitis is a clinical diagnosis. Diagnosis of plantar fasciitis can usually be made without imaging. However, your chiropractor may consider obtaining x-rays or ultrasound evaluation if history or physical exam indicates other injuries or conditions.²
To help ease plantar fasciitis pain you can try the exercises/home strategies below, suitable for patients across multiple demographics.
Mobility Exercises for The Ankle/Foot
Foot ball roll
• Sit in a chair with both feet firmly on the ground.
• Place a tennis ball or similar item between the arch of the affected foot and the ground. On days when your foot is particularly irritated you can do this with a frozen water bottle to provide pain relief and work on tight muscles.
• Rotate your foot in a circle to massage the bottom of your foot using the ball.
• You can alter the intensity of the massage by pressing your foot down.
• Repeat several times per day as needed based on your symptoms.
• Repeat for up to 3 minutes. If this feels too lengthy, try 30 seconds to start.
Ankle point and flex
• Bend your foot up and down at your ankle joint.
• Try to move through your whole foot, particularly as you point your toes.
• Work within a range of motion that is uncomfortable at the end of the range but not painful.
Ankle AROM
Inversion
• Without moving your leg, turn the sole of your foot towards the midline (inversion).
• Stay within a pain-free range.
• Return to the starting position and repeat.
Eversion
• Without moving your leg, turn the sole of the foot away from the midline.
• Stay within a pain-free range.
• Return to the starting position and repeat.
Ankle circles
• Move your ankle in a circular clockwise pattern for several repetitions and then repeat in the reverse counterclockwise direction.
• Work within a range of motion that is uncomfortable at the end of range but not painful.
For the four above ankle exercises:
The goal is 10 repetitions for each, but you may need to start with 3-5 repetitions and gradually increase.
Try doing each exercise 2x/day, but if it provides relief from symptoms, you can use it more frequently.
Stretches and Strengthening Exercises
Standing calf stretch
Gastrocnemius
• Start by standing in front of a wall or other sturdy object.
• Step forward with one foot and maintain your toes on both feet to be pointed straight forward.
• Keep the leg behind you with a straight knee during the stretch.
• Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.
• Move closer or further away from the wall to control the stretch of the back leg.
• You can adjust the bend of the front knee to control the stretch as well.
Soleus
• Start by standing in front of a wall or other sturdy object.
• Step forward with one foot and maintain your toes on both feet to be pointed straight forward.
• Keep the leg behind you with a bent knee during the stretch.
• Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you.
• Move closer or further away from the wall to control the stretch of the back leg.
• You can adjust the bend of the front knee to control the stretch as well.
Calf stretch on step
Gastrocnemius
• Start by standing on a step with the target heel off the edge of the step.
• Next, lower your heel towards the floor until a gentle stretch is felt along the back of your lower leg.
• Your toes on both feet should pointed straight forward.
• Keep the target knee straight during this stretch.
Soleus
• Start by standing on a step with the target heel off the edge.
• Next, lower your heel towards the floor until a gentle stretch is felt along the back of your lower leg.
• Your toes on both feet should pointed straight forward.
• Keep the target knee bent during this stretch.
For the above step and standing calf stretches:
You can hold each stretch for up to 30 seconds but may need to start with a shorter hold if the muscle is really tight. A good starting place is finding a stretch that is uncomfortable but not painful and then holding while you take one slow deep breath in and then out. Repeat each stretch 2-3 times.
[1] Journal of Chiropractic Medicine
[2] National Library of Medicine
