Plantar Fasciitis

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Complaints

Heel pain with weight bearing
Tender medial aspect of plantar (bottom) surface of heel
Increased pain with running and walking activities

Possible Causes

Tight calf muscles
Excessive pronation
Weak intrinsic foot muscles
Soft, unstable shoes

Shoe Profile

The shoe midsole should provide maximum torsional stability to reduce medial foot rotation (pronation). Pronation stretches the plantar fascia, resulting in soreness and tenderness on the medial plantar (bottom) of the heel. A midsole with a high to medium heel-to-toe ratio may add further benefits by reducing tension on the calf and plantar fascia.

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Orthotics

Neutral (mild pronators) – 3 mm heel lift with or without over the counter arch supports
Moderate to excessive pronators – Custom orthotics with 3 mm heel lift

Recommended Accessories

SuperFeet arch supports

Provides increased arch support to reduce stress on the plantar fascia

ProStretch for calf muscles

Improves flexibility in the calf complex which reduces tension on the plantar fascia

Night Splint

Passively stretches the calf musclces while sleeping

Compression Socks

Provides compression & support to relieve pain in the heel and arch

ProTec Spiky Massage Ball

Great for massaging the arch & heel

The Stick

Effective way to massage the calf musle to reduce muscle tension & increase flexibility

SKLZ Cold Roller Ball

Provides targeted massage with ice therapy

Exercises**

**Please consult your physican before engaging in an exercise program.**

With all strengthening exercises, start with 3 sets of 10 repetitions. If you experience any sort of pain, reduce your reps to 3 sets of 5. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.

Gastrocnemius (calf) Standing Stretch	Soleus Standing Stretch
Stand with hands resting on wall or on stable object. Place the UNINVOLVED leg forward of the involved leg. Keep the back leg (involved leg) straight and heel on the ground throughout the stretch. Lean forward bending at ankles and hold. Return to starting position, relax, and repeat.	Stand with hands resting on wall or on stable object. Place the UNINVOLVED leg forward of involved leg. Keep heel on the ground throughout the exercise. Bend knees, squat down, and hold. Return to starting position, relax and repeat.
Toes Down Gripping Towel	Toes Down Pickups
Sit in chair with foot resting on smooth surface with towel between foot and surface. Curl toes downward gripping towel on surface. Return to starting position and repeat.	Sit in chair and place a wash cloth (or other objects) on the floor. With the toes and foot of the INVOLVED side, pick up the cloth and transfer to the opposite hand. If this is too difficult just bring the ankle up and inward. Repeat.

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