Plantar Faciitis is still a mystery. Rarely if ever is it handled or healed quickly. What’s even worse is looking for help. Google those two words and you will get a lot of crap. The first 5 results just poorly explaing what PF is. Ask a couple friends and you will get a bunch of sad stories how it lingered until all hope was exiled. The average resolution time in 6-18 months. That long wait time can make people really question what is working and what isn’t.
I can break it down for you.
If you have read an of my Plantar Plate posts you will know that the Plantar Facia is what connects the ball of the foot (plate) to the Achilles. Plantar Fasciitis is the name given when this area becomes irritated. This can result in a feeling of a lumpy, swollen, and uncomfortable arch. Or it could result in heel pain. Scientists and foot doctors literally can not figure out exactly why this happens. That’s not a joke, there isn’t conclusive evidence on the cause of PF nor is there a slam dunk treatment. Bummer.
Short but sweet advice.
One big hypothesis as to why PF occurs is weight gain. So if you’ve put on a few pounds, slimming down will most likely provide some comfort. A comfortable shoe will also be helpful. This is understated but can be the most impactful suggestion of them all. Honestly most, if not all of my plantar plate recommendations will be helpful for PF. If you don’t want to order one of those suggestions go to your local running store and tell them your situation. They will give you better advice than most.
Stretching. The Plantar Fascia is attached to the Achilles which intertwines with the calf muscles. Any tightness on the Achilles or calf complex is going to pull on the PF. increasing your ankle/Achilles/calf flexibility will most likely improve your condition, it will probably take a long time. Rolling your arches on a golf ball or tennis ball is just another form of loosening up these muscles for better flexibility and is advised.
One of the best ways to stretch your foot/ankle area is with a slant board. Putting your foot on the slant board and driving your knee forward until you feel a strong stretch in the ankle, calf, and achilles area. This should be done daily for 3 sets of 3 minutes. If you don’t have a slant board some stairs will also work.
‘Os1st makes some Plantar Fasciitis socks that are actually really awesome. If you’re reading a blog about your arches you are probably desperate, these will be of some assistance.
There is mounting evidence behind extra-corporeal shock wave therapy. See if any PTs in your area administer this. It is similar to ultrasound therapy or stem treatment if you have ever had those (but more effective). It is way safer than any injection or surgery. Feels really nice in a masochistic way.
In conclusion. Find good shoes, create a routine and stick to it, and be patient, because you don’t have a choice.