Chances are if you’ve stumbled upon this post, either one or both of your feet hurt really bad and you were told you might have Plantar Fascitis. Keep reading to learn about Plantar Fasciitis Symptoms.
What is Plantar Fasciitis?
Plantar Fasciitis is a micro tear in the tissue bands underneath our feet that starts towards the heel connecting to the metatarsals.
Plantar Fasciitis Symptoms
Common Plantar Fasciitis Symptoms of an indication that you have Plantar Fasciitis is pain underneath your feet when you first take that step out of bed, or when you stand up after sitting for a short period of time. Plantar Fasciitis can develop on one foot or both. If diagnosed early enough, you can prevent it from getting worse which can help avoid getting surgery. So, how do you get rid of Plantar Fasciitis?
How can I get rid of Plantar Fasciitis?
When dealing with Plantar Fasciitis, one of the main key ingredients to getting rid of it and preventing it altogether would be to have good arch supports in all of your shoes and sandals. However, the arches in your feet are not all the same, so understanding your feet can help you choose the best arch supports to use across all of your shoes. For example, if you have high arches, you may find our over the counter Lucky Feet dress orthotics to be the best choice for you. This is because the dress orthotic is rigid to offer maximum support to keep your high arches from bending thus irritating the tissue bands. By keeping your arches stable and supportive, you are preventing the tissue bands underneath your feet from becoming irritated to the point where they tear to cause Plantar Fasciitis.
Lucky Feet Shoes Custom-Made Orthotics
Aside from over-the-counter arch supports, Lucky Feet Shoes offers custom-made orthotics which are typically good for up to 5 years. Custom Orthotics are great to keep the tissue bands from flexing and getting worse. They will be a primary method to help with the healing process. Since most of our feet are not equal in arches, we recommend getting custom orthotics made specifically for your arches. This ensures optimal support and comfort in your daily activities. In addition, during your first year of purchasing a custom orthotic thru Lucky Feet Shoes, we offer free modifications to ensure you maintain healthy feet.
The healing process for Plantar Fasciitis typically takes an average of 6 months if you follow the right healing treatments.
What is the RICE method treatment?
One of the treatments is a method called RICE which is an acronym. The “R” stands for Rest, “I” is for Ice, “C” is for Compression and “E” stands for Elevate.
Rice Method - REST
Staying off of your feet as much as possible will keep your tissue bands underneath your feet from getting irritated. However, you may not always find time for rest so one way to rest your feet while going about your day is by wearing Oofos sandals. These sandals are great for keeping your feet rested and comfortable for their recovery technology and their shock absorption material. With Oofos, you can feel a sense of relief as if you are standing on pillows or marshmallows. Furthermore, we recommend keeping your Oofos sandals at your bedside and wear them around the house instead of walking around barefoot. Walking barefoot is the worst that you can do for your feet when you are dealing with Plantar Fasciitis. One word of caution, if you overpronate or have balance issues, then I wouldn’t recommend Oofos.
Rice Method - ICE
For the Ice portion, after a long day of work or just from being on your feet all day, you will want to have a frozen water bottle waiting for you to roll your feet on. What you are doing when you roll your feet on a cold water bottle, is massaging the tissue bands which also helps to reduce inflammation.
Rice Method - COMPRESSION
Next part of the RICE method is Compression. With this method, the goal is to keep your tissue bands underneath your feet from becoming irritated and helps reduce inflammation. Reducing inflammation helps the tissue bands heal faster. Lucky Feet Shoes sells an all in one re-usable cooling and compression band that takes care of the Ice and Compression method. Lucky Feet also sells compression socks which is great to wear daily as well as at night when you are resting on the couch or sleeping.
Rice Method - ELEVATE
The last method of the RICE method is Elevate. When sitting down, you will want to elevate your affected foot above your chest level. This method not only keeps your feet off the ground to keep your tissue bands from being irritated, but it also reduces blood flow which in turn helps with the healing process of the irritated tissue bands.
What’s a speedy recovery for Plantar Fasciitis?
Committing to the RICE method every day will help with a speedy recovery. Remember in the beginning we talked about arch supports? You will also want to have good supportive shoes to fit your arch supports in. It's best to have shoes with removable insoles to replace them with your over-the-counter arch supports or custom orthotics. Just as important, it is recommended to wear closed shoes as opposed to sandals so that you can keep your ankle movement in full control with the rest of your foot. The more that you can control the ankle, the fewer foot problems you will develop because the ankle is the central point to where our foot moves.
In conclusion, great arch supports and good supportive shoes will help ensure a healthy lifestyle for your feet. Feel free to make an appointment or stop by any of our Southern California Lucky Feet Shoes locations to get fitted for some shoes as well as getting the right arch support for your foot type.