The plantar fascia plays an important role with arch support for your foot. You feel pain if it is sprained or shorted for a long time. Inflammation and swelling of the facia is what leads to the faciitis and can start without any injury. The most precipitating factor is wearing different shoes.
Acute Phase
During an intense flair up, it is important to use the acronym RICE: rest, ice, compression and elevation. Rest and elevate the foot. The foot does not need to be higher than the heart, just at the same level or slightly higher than the legs. You can ice the affected area with an ice cube massage, a frozen gel pack or even a bag of frozen veggies. You can do compression with athletic tape or an Ace bandage. Wrap the tape or bandage firmly around the arch of the foot, but leave it lose enough so blood still flows to the toes. This will support the arch itself. In addition to RICE, look for any factors that caused the problem, such as new shoes. High heels are even more irritating to the fascia. Sometimes it is not new shoes but seasonal footwear, such as roller blades, ice skates or ski boots. It is important to identify those factors and avoid their use while your foot is in pain. Finally, for the acute phase, it is helpful to take an oral anti-inflammatory. Acetaminophen will work, but natural supplements, such as Bromelain, Traumeal and Arnica, are useful with fewer side effects. You can purchase these at natural food stores.
Post acute phase
While ice may not feel very helpful it is important to keep icing. This is the Number 1 thing that helps keep inflammation down naturally. The fascia need to be stretched to keep the ligaments mobile. Stretching can be accomplished by rolling the feet over a golf ball, either at room temperature or frozen, or by taking a towel over the toes, straightening the leg and pulling the towel toward the knee. Stretch to tolerance. Deep tissue massage is also helpful if you can tolerate that kind of pressure.
Other factors
If a change in shoes did not cause the foot pain and are overweight, consider losing weight. Being lighter will put less stress on the arches of your feet and decrease the stain and work load on the plantar fascia. If the pain does not calm down by 50 percent within one week and continues to progress, it could be helpful to get fitted for orthotics (arch supports). Also, make an appointment with your doctor for other modes of therapy.
References
- Quick Reference Clinical Chiropractic Conditions Manual; Nikita Vizniak and Michael Carnes; 2004
- Mayo Clinic: Plantar Fasciitis LIfestyle and Home Remedies
