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The truth about plantar fasciitis

Is pain in your heel and foot causing discomfort after rest periods?

You may have got yourself a touch of plantar fasciitis. It is surprisingly common in Jersey and is thought to affect around 1 in 10 people.

Often, it can present with substantial pain and feel quite debilitating, so let’s talk about the plantar fasciitis treatments, causes, and how to manage your healing process. 

What is plantar fasciitis?

The sole of the foot has a strong elastic band-like tissue, the plantar fascia, that reaches from the bottom of the heel and stretches forward to each toe. It has the mighty task of maintaining the foot arch and works by expanding as we step down and contracting as we lift off. This spring mechanism is thought to help conserve energy, much like wearing springy trainers does. 

Suppose this spring mechanism is not functioning well, like in the case of ‘flat feet’ or the rolling inward of the ankle (pronation). In that case, it can greatly affect the biomechanics of the joints moving up the leg and into the pelvis. 

The ‘itis’ of plantar fasciitis refers to the inflammation caused by micro-injury to this tissue. These micro-injuries are obtained by those of us who, with great enthusiasm, declare the new 2.0 version of ourselves as ‘a runner’ and set forth with great haste! Of course, depending on how your foot functions, even upping your walking steps too quickly can have you wincing pretty rapidly too.

As virtuous as these activities are, our little plantar fascias are somewhat shocked into action and often don’t have the capacity to withstand the increase in mobility due to being underprepared and overworked. Show of hands who knows what that feels like! 

Other factors worth mentioning here are; not stretching after exercising, being overweight, having high-arched or flat feet, ankle pronation, and athletes doing plenty of running and jumping. 

What to do with pain in your foot?

  • Gentle movement is always necessary to get blood flow to an area for repair. Still, resting and icing the area is essential to allow those micro-injuries to heal. 
  • See your chiropractor in Jersey for gait analysis and chiropractic adjustments to ensure your body’s biomechanics are working at their optimum for greater joint health and longevity.
  • Rolling the sole of your foot on a ball such as a tennis ball or lacrosse ball will help to ease the build-up of tension in the fascia. 
  • Stretching your calf muscles to soothe heel pain and aid and maintain better ankle mobility.
  • And Foundation Training to stabilise and strengthen the foot and ankle (and everything else!)

In summary, easy does it. If you have been affected due to a rapid increase in mobility, then follow a training programme that will give your body a chance to strengthen up to the task your mind is set on achieving. 

You’ll greatly reduce the chance of injury and therefore avoid the frustration of hopping on and off the bandwagon, so to speak. A nutritional weight loss programme with a professional in the field is advised if you are overweight. It is not enough to simply cut out elements of your diet.

For your longevity, joint health and general well being, having someone who can guide and support your body and your lifestyle will have much greater results. Be sure to get adjusted regularly to ensure your body is reorganising and recovering in a healthy and balanced way.

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Tacy Wright

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