What is Plantar Fasciitis?
Updated January 2024
The plantar fascia is a dense band of fibrous tissue that originates at the ball of the foot and connects at the heel. It stretches and contracts each time the foot is used and is prone to overuse, especially if proper footwear does not support the arch. As the fascia micro-tears at its attachment to the heel, it can cause heel spurs or small areas of calcification at the heel.
The most common symptom of Plantar Fasciitis is pain in the bottom of the heel. The pain is often most pronounced when taking the first steps in the morning or after prolonged rest periods. Plantar Fasciitis typically develops gradually over time. It may start as a mild discomfort that worsens over weeks or months.
Do flat shoes help treat plantar fasciitis?
Among the most effective treatments for heel pain is stretching, especially the posterior c-compartment, which includes the Achilles tendon, hamstrings, soleus, and gastrocnemius muscles. Unfortunately, even five minutes of stretching several times daily isn’t likely to have much impact over a full day of walking with your heels elevated 12 mm or more. By lowering your heel height to zero, you will benefit from a full day of stretching without stopping to make time for a stretching regimen. Birkenstocks and Altra shoes are the perfect choice for healthy footwear.
Best Stretch for Plantar Fasciitis?
The most effective stretches involve the back of the leg, where you’re loosening the thick band of tissue that connects the heel bone to the toes. You can try some commonly recommended stretches (Healthline article) for plantar fasciitis. However, wearing shoes with no or little heel rise will be the best stretch. By lowering your heel height to zero, you will benefit from a full day of stretching without trying.
Birkenstocks and Altra shoes are a good choice for plantar fasciitis
Do Custom Orthotics Help Plantar Fasciitis?
Yes, custom orthotics can be very helpful in managing Plantar Fasciitis.
Other treatments include stretching the gastrocnemius complex, icing, anti-inflammatory medications, ultrasound, taping methods, night splints, and massage. However one of the most effective treatments is custom orthotics for your specific foot model.
Premium Custom Orthotics will provide
- Arch Support to help distribute pressure evenly across the foot. This can alleviate strain on the plantar fascia and reduce pain.
- Shock Absorption during activities like walking or running. This helps reduce the impact on the plantar fascia.
- Proper Foot Alignment to reduce strain on the plantar fascia and promote healing.
- Reduction of Overpronation or Supination
- Prevention from re-injury of the plantar fascia.
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