How to Treat Plantar Fascitis

Plantar Fascitiis is a painful injury afflicting the fascia running the length of the arch of the foot. The pain feels like a knife slightly forward of the calcaneous, or heel bone. Plantar Fasciitis is most commonly found in distance runners or individuals who overwork their feet with strenuous pushing off on the balls of their feet. The actual injury is a slight tear of the fascia that never has time to heal. The best treatments are time and recovery; however, there are a few easy remedies to get you up and walking with as little pain as possible.

Things You'll Need

• Golf ball
• Foot roller
• Possible sleeping boot
• Doctor or physical therapist

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Instructions

First Steps First

• 1

  PF is continuous injury that takes time to heal. The mechanics of the injury are what creates such a detrimental process to the healing mechanism. Scar tissue forms across the fascia as the athlete sleeps. The first step in the morning is the most painful and literally rips all tissue that has formed during the recovery process exacerbating the problem. When one wakes up, he can take a golf ball and gently roll the ball around the affected area to break the scar tissue and free up the injured area.

• 2

  During the day, the patient should use a soft shoe insert with a supportive arch.

• 3

  During the work day, it is important that after sitting for an hour or more, the fascia should be subjected to a foot roller to not reinjure the afflicted area.

• 4

  If problems persist, the patient may get a sleeping boot that keeps the debilitated foot at a ninety-degree angle during sleep. The boot keeps the foot in a neutral position and reduces the amount of scar tissue that may build during the night

• 5

  If pain continues after two weeks, visit your doctor or physical therapist.

• 6

  Rolfing massage, to reshape the patients natural walk, my be employed.