Plantar Fasciitis - a pain in the foot and what you can do about it!

1. Plantar Fasciitisa pain in the foot and what you can do about it! Linda LaaksoB.Sc.C.O.(c) ©2010 Custom Orthotic Design Group Ltd.

2. Plantar Fasciitis A common foot problem Mild to severe pain in the heel & arch

3. Signs & Symptoms Pain on the bottom of the foot heel… arch… sometimes to the toes worse in the morning or after rest intermittent but sometimes becomes constant X-rays sometimes show a “heel spur” sometimes there is swelling Always see a doctor for diagnosis

4. Causes of Plantar Fasciitis flat pronated feet high rigid arches or… injury poor footwear overuse

5. Treatment often takes time and many interventions! Treatment of underlying medical conditions REST Physiotherapy, especially ultrasound Medications Support Footwear

6. Treatment –Support BAREFOOT! Wear a supportive shoe or sandal!

7. Treatment – Exercise gently stretch the plantar fascia before standing after rest! Roll a golf ball for massage Prepare the foot for walking Stretch the arch Hold for 30-60 seconds – gently!

8. Treatment – Daily Calf Stretches take pressure off the foot back knee bent back knee straight tight calf muscle increases pressure on the plantar fascia Hold for 30-60 seconds – gently!

9. Treatment – Ice rolling the foot over ice or cold water several times a day helps reduce inflammation

10. Treatment – FootOrthoses for any biomechanical issues such as flat feet, over pronation or very high arched rigid feet Click for more information on Foot Orthoses

11. Treatment – Night Splint plantar fascia night splint will help to maintain mobility of the foot provides for prolonged stretch

12. Treatment – Footwear Match your shoes to your foot type Brooks Beast – for over pronators (flat feet) Saucony Grid Echelon 2 - for neutral feet others for high rigid arches

13. Plantar Fasciitis – Have Patience! Keep on the treatments – it can come back! This information is to be used in conjunction with proper diagnosis and treatment by a physician – your physician’s instructions take priority over this presentation and any other information obtained over the internet.

14. Thank You For more information on Plantar Fasciitis, or a free copy of this presentation, please contact Linda at lindalaakso@customorthotic.ca www.customorthotic.ca