Dr. Lowell Gill, in his scientific review on plantar fasciitis, says "Although there is no consensus on the efficacy of any particular conservative treatment regimen, there is agreement that nonsurgical treatment is ultimately effective in approximately 90% of patients." This statistic is encouraging to those suffering from this painful condition. In spite of a lack of uniform effectiveness, certain natural conservative measures do offer hope for hastening the recovery and lessening the severity of the symptoms associated with this common malady.
Stretching
Plantar fasciitis is often associated with tightness of the calf muscles and of the muscles and tendons spanning the underside of the foot. Whether this tightness is an underlying cause of the condition or is a secondary effect is not certain. In any case, stretching of these tight muscles and tendons can be helpful. "Treatment of Plantar Fasciitis" in the Journal of the American Academy of Family Physicians illustrates several very effective stretching techniques.
Night Splints
To further address tightness in the calves and feet, the use of night splints may prove beneficial. Several different versions of these are available. A night splint places the foot in a position that facilitates a gentle stretch. The properties of muscles, tendons and other connective tissues are such that lasting changes in elasticity are more readily achieved in response to prolonged exposure to stretching forces. A gentle stretch that can be sustained through the night may accomplish more than several short stretching sessions during the day.
Arch Supports
Plantar fasciitis is often linked to inadequate support of the arch of the foot. If the plantar fascia is viewed as a sort of "bowstring" under the arch of the foot, a poorly supported arch can lead to excessive tension on the bowstring. This may create pain and inflammation at or near the attachments of the fascia. Arch supports or orthotic inserts may be especially important for individuals with flat feet or "fallen arches." A review of clinical research published in the Journal of the Canadian Chiropractic Association in 2006 suggests there may be an advantage to custom-molded orthotic inserts over off-the-shelf alternatives.
Ice
The "itis" of plantar fasciitis stands for inflammation. Ice is an appropriate natural remedy for many conditions ending in "itis." Applying ice to the painful area of the foot following activity may help to keep the inflammation in check.
Massage
Gentle massage to the underside of the foot can relieve tension and soothe the pain of plantar fasciitis. A nice foot rub can be a welcome source of comfort. An alternative is to place a golf ball on the floor and gently roll it around under the foot. Tender points can usually be readily isolated for more focused attention.
