The pain of Plantar Fasciitis is sharp and agonising, with each step producing a sharp stabbing sensation. In this article we look at some strategies for people with Plantar Fasciitis when they think they've tried everything.Acute Plantar Fasciitis can suddenly appear and make you wonder where it has come from. It can be made worse with continued overuse or have flare ups that occur now and then. In my opinion it really is a warning sign to start doing something about it, before it becomes chronic.
Chronic Plantar Fasciitis can go on for years, which seems unbearable - and it is. To have pain reminding you its there with every step you take over such a long time can really wear you down. It can start to affect your sleep and mood, because you're simply not getting the deep sleep your body needs to repair and recover. Some people accept this is their lot in life and think that even if their pain has been going on this long, there's nothing to be done about it.
The early warning signs of Plantar Fasciitis:
- Foot pain
- Heel pain
- Calf cramping
- Tight calves
Plantar Fasciitis Pain looks like:
- The list above PLUS...
- Feels like you're walking on glass sometimes
- Worse in the morning
- Worse with the first few steps you take getting out of a chair or bed
- Worse after long walks
- Worse after standing for long periods of time.
If you struggle with Plantar fasciitis and are hobbling around, you've come to the right place. Once you discover the options available to you to release the myofascia you'll be able to take a break from the pain and get on with your work & sport, pain-free.
Secret # 1: Acupuncture
Acupuncture can bring great relief to pain and especially inflammation. This is why it can help people experiencing Plantar Fasciitis. There are Acupuncture points we can use in the calf and heel to reduce the "hot spots" that really give you grief, whether its in your heel or on the sole of your foot. Recent reports showed that another way acupuncture works is by releasing the local myofascia wherever a needle is placed.
Secret # 2: Electroacupuncture
Adding Electro-acupuncture is another tool to reduce inflammation and relax tight muscles and fascia. It's Acupunctures, strongest form of pain relief, if nothing else is helping.
Secret # 3: Longer Stretching
Myofascia actually takes longer to engage in a stretch than muscle. It needs a minimum of 2 MINUTES!! This means things like a Yin Yoga Class are great for opening up the myofascia. Also holding your stretches much longer and anywhere up to 5 minutes is beneficial to your tight Myofascia.
Secret # 4: Osteopathy
Osteopaths do use joint manipulation in treatments, but they also use SO much more, including connective tissue releases. Osteopaths work on joints, muscles, tendons, ligaments AND the myofascia. This is really useful to a person with Plantar Fasciitis because they can help mobilise the foot, address any heel spurs, and settle down inflammation in the foot. Consider seeking help from a reputable Osteopath by going through Osteopathy Australia or we can recommend our Registered Osteopath, Vanessa Fisher.
Secret # 5: Magnesium
If you don't know what Magnesium is or how to use it, now is the time!
Magnesium is a natural Muscle relaxant. Magnesium and Calcium are also 2 of the 4 electrolytes needed to maintain good muscle health. Cramping is a definitive sign of Magnesium deficiency and in that case, Magnesium should be taken as soon as possible.
How this relates to fascia is that Myofascia encases the muscle groups and when relaxed has a similar "softening" action. If Magnesium softens and relaxes muscles, it has an influence on the myofascia by moderating the muscle and nerve impulses.
[perfectpullquote align="full" cite="" link="" color="" class="" size=""]Relaxed Muscles and fascia are soft. Tense Muscles and fascia feel hard to the practitioner.[/perfectpullquote]
Secret # 6: Vitamin B5
Taking Vitamin B5, helps minimise nerve damage and stimulates the recovery and healing process. When deficient in B5, symptoms include numbness, muscle impairment and pain. Simply taking a supplement of B5 can help recovery quickly and we suggest speaking to a Functional Nutritionist about what your specific needs are. We highly recommend Linda, our resident Nutritionist.
Secret #7: Foot bath & Rolling
You may have heard of Magnesium (Epsom Salts) in a bath soak, so why not use it in a foot bath?!
- Get a wide bucket and fill with warm water.
- Add 1/2 cup epsom salts and put your sore feet into the bath for 10-20 min.
- Then dry them off and then get a rolling pin, golf ball or some other effective rolling device to massage and stretch the plantar fascia.
The good news is you've already warmed up the fascia with the warm water and softened the fascia with the Epsom salts. This should bring relief.
Secret #8: Essential Oils
Anti-inflammatory effects of Essential Oils can be part of an integrated approach. Consider massaging Rosemary, Thyme, Lavender to the inflamed area to assist with lymphatic drainage for swelling, accelerating the recovery process and softening any scar tissue.
To read more about Myofascia & Foot Care, check out these blog posts:
Or if you feel you need help ASAP, you can book in with one of our experienced practitioners here: