How to FIX Plantar Fasciitis Permanently! (for 50+)

Summary

In this video, Will Harow, an over-50s specialist physio, shares a six-step plan to help relieve and permanently fix plantar fasciitis. He outlines effective strategies including calf stretches, plantar fascia release, strengthening exercises, choosing proper footwear, maintaining the right resting foot position, and using insoles. These practical tips target the root causes of the condition, helping to alleviate pain and promote long-term healing. Whether you're struggling with morning heel pain or discomfort during walking, this video offers a comprehensive approach to overcoming plantar fasciitis and improving foot health.

Takeaways

• 😀 Tight calves are a major contributor to plantar fasciitis. Stretching them is crucial for relieving pain and promoting healing.
• 😀 Plantar fasciitis causes pain at the heel and bottom of the foot, often worst in the morning when first putting weight on the foot.
• 😀 The plantar fascia supports the arch of the foot and acts like a spring when walking. Overuse or injury can lead to microtears and pain.
• 😀 Four main causes of plantar fasciitis: tight calves, flat feet, poor footwear, and overuse.
• 😀 Wearing proper footwear with cushioning and arch support is essential. Avoid flat shoes like flip-flops and barefoot shoes during recovery.
• 😀 Stretching the calves is an essential first step in treating plantar fasciitis. A wall stretch and a calf stretch targeting the lower calf are highly effective.
• 😀 Use a massage ball to release tight spots in the plantar fascia, focusing on the mid-foot, not the painful heel area.
• 😀 Strengthening exercises like heel raises with toe lifts help trigger tissue healing and strengthen muscles in the lower leg.
• 😀 Foot positioning matters: avoid sitting with floppy feet or tucking in sheets at night, as these can worsen calf tightness and hinder recovery.
• 😀 Custom orthotics, or insoles with plantar fascia pads, provide extra support and cushioning, aiding in faster healing and reducing foot strain.
• 😀 Follow these steps at home to fix plantar fasciitis, but consult a professional for personalized guidance if the pain persists.

Q & A

What is plantar fasciitis and what causes it?

Plantar fasciitis is a common foot condition that causes pain at the back of the heel and underneath the foot. It is typically caused by tight calves, flat feet, poor footwear, or overuse, which leads to stress on the plantar fascia, a tissue that helps maintain the arch of the foot.

What role does the plantar fascia play in the foot's function?

The plantar fascia is a connective tissue that spans the bottom of the foot, from the heel to the toes. It helps maintain the foot's arch, supports walking, and assists in propelling the body forward during movement.

How does tight calves contribute to plantar fasciitis?

Tight calves pull up on the heel, which in turn causes the foot to adopt a position that stresses the plantar fascia. This added tension increases the likelihood of pain and injury to the tissue.

What are the two main stretches for tight calves recommended in the video?

The two recommended stretches for tight calves are the 'Calf Stretch,' which targets the upper calf, and the 'Cus Stretch,' which focuses on the lower part of the calf near the Achilles tendon.

How can you perform the 'Calf Stretch' correctly?

To perform the Calf Stretch, place your hands on a wall, keep the affected leg straight with the heel on the floor, and bend the front knee to lean forward. Make sure the foot remains aligned and does not cave inward while holding the stretch for 30 seconds.

What is the purpose of the plantar fascia release exercise?

The purpose of the plantar fascia release exercise is to massage the plantar fascia using a ball to target tight spots. This helps release built-up tension in the fascia, which can contribute to pain and discomfort.

What types of balls can be used for the plantar fascia release exercise?

A tough ball such as a golf ball, massage ball, or squash ball can be used for the plantar fascia release exercise. If the bottom of the foot is particularly tender, a squash ball, which is softer, can be a better choice.

Why is strengthening important in treating plantar fasciitis?

Strengthening exercises help promote tissue healing and reduce strain on the plantar fascia. By targeting the calves and foot muscles, these exercises support the recovery process and help prevent future injury.

What is the 'Heel Raise with Toe Lift' exercise, and how does it help?

The 'Heel Raise with Toe Lift' involves raising the heels while keeping the toes on a towel, then slowly lowering the heels. This strengthens the calf muscles and aids in the regeneration of the plantar fascia tissue, contributing to faster recovery.

What footwear is recommended for people with plantar fasciitis?

Footwear with cushioned heels and proper arch support is crucial for plantar fasciitis. Shoes like running trainers with a soft cushioned heel and support structure are recommended, while sandals, flip-flops, and barefoot shoes should be avoided as they lack the necessary support.

How should one position their feet when resting to help with plantar fasciitis recovery?

When sitting or lying down, it's important to avoid allowing the feet to become floppy, which can lead to tightening of the calf muscles. Ideally, feet should be kept in a neutral position with slight stretching, and sheets should not be tucked in at the bottom of the bed to prevent the feet from being held in a downward position.

What is the role of insoles in treating plantar fasciitis?

Insoles, particularly those with plantar fascia pads, provide cushioning and support to the arch, reducing strain on the plantar fascia. Custom orthotics are preferred as they are specifically tailored to an individual’s foot, but store-bought insoles can also help relieve pain and provide some support.