Plantar Fasciitis is the most common cause of heel pain. The plantar fascia is a long sheath of connective tissue that runs along the bottom of the foot and to help support the arch of the foot. Heel pain begins when the fascia is over stretched, weakened or inflammed. Repeated strain to the fascia leads to micro tears that produce pain and swelling.
Here are 3 tips to manage Plantar Fasciitis at home:
- Deep tissue massage: This can be performed using a softball, frozen water bottle or roller pin. Gentle roll the ball under the aggravated heal. Apply more pressure over time and work the tender areas. Do this 2x per day for 3 minutes.
- Stretch: Stretching is very important. Many times the gastroc and soleus muscles are very tight. This can be stretched by placing the balls of your feet on the edge of a stair and letting your heel sink down.
- Strengthen your arch: Due to the shoes we wear, many of the muscle in our feet become weak from under use. Practice lifting the arch of the foot by pulling the toes closer to the heel.
These are 3 tips that you can perform at home for Plantar Fasciitis. As a Chiropractor, we see many patients develop heel pain that stems from an imbalance in the hips and pelvis. If you are experiencing heel pain in only one foot, that may be an indication that imbalances in the pelvis are stressing one side more than the other. Schedule an appointment at Cornerstone Chiropractic Clinic today 651-207-6182 and one of our Woodbury Chiropractors will be happy to help you.