There is still movement dysfunction that needs to be assessed and addressed, and as detailed above, it likely originates in the hips. Strengthening and balancing movement patterns associated with the glutes is the next step in treating plantar fasciitis, and can best be done by making an appointment with a qualified movement specialist. To ignore this step places you at risk of an even more painful and serious injury at some point in the future. Finding help is hugely important in the long run for continued recovery and pain free movement.
When you go in to see your podiatrist about the pain in the bottom of your heel, be sure to come prepared to answer questions (and ask questions of your own, of course). Your doctor will probably want to know a history of your symptoms and will perform a physical exam of your foot to check for swelling and redness. He or she may also check for tenderness on the foot to find out where the pain is coming from. You may need to get X-rays to check for other possible sources of your pain (such as stress fractures).
Metatarsalgia is the appropriate term for pain in the balls of the feet. There can be a number of causes for this type of pain. One is the thinning or destruction of the fatty pad in the ball of the foot. This “padding” functions like a shock absorber, enabling impact on the ball of the foot without pain or damage. Without the fatty pads, the bones, soft tissues and joints are exposed to constant strain and pressure. Another cause can be a dropped metatarsal, meaning one or more of the foot’s five metatarsal heads is situated lower than the others. A third cause is high arches in the feet.
Physical therapy. Your doctor may recommend that you undergo physical therapy. Your physical therapist will perform a thorough evaluation and will create an individualized treatment plan for you based on your symptoms, needs and goals. Physical therapy treatments may include stretching, exercises to strengthen your muscles, taping and use of electrotherapeutic modalities. In addition, your therapist may recommend modifications of your shoes. If you have planted fasciitis , talk to your doctor immediately to find out treatment methods and what would work best for you. Only a doctor can tell you it is a more serious condition, or of anything else is required other than just a basic treatment plan.
As you may already know, the first few steps out of bed in the morning can be the worst of the day. Those first few steps can be enough to reaggravate your condition putting you into a cycle of inflammation and pain. The best way to help break that cycle is to stretch your calf before taking those first steps in the morning. When the muscles in your calf are tight, they pull on the heel bone, making your plantar fascia very taut and prone to injury. To help loosen those muscles, take a towel or belt and loop it around the ball of your foot.
You can add a facilitated stretch to the calf by gently pressing the ball of the foot into the hands for 8-10 seconds and then taking up the slack by further dorsiflexing the ankle. This activates the Golgi tendon organ at the muscle tendon junction, resulting in relaxation of the contractile elements. We describe a similar technique to lengthen the hamstrings, as well as the physiological basis for facilitated stretching in our blog post on how to lengthen the hamstrings in Janu sirsasana. Pain and stiffness emerging when getting up after prolonged resting (i.e. after being lain or seated); then, the discomfort subsides gradually, although still being present
The device simply consists of a tightly knit, knee high sock with an adjustable strap that connects your knee to your toes. Thus the sock maintains the foot in a neutral to slightly stretched position. When worn at night, the sock will apply a force which results in the reduction and or elimination of the pain felt during those first steps in the morning. Also it is much easier to sleep with the light weight, cotton, comfortable sock than a rigid, heavy, sharp brace. If worn as recommended, the sock will not restrict your normal sleep patterns or provide any other restrictions to your normal routine.