Plantar Fasciitis is inflammation of the plantar fascia, a thick band of connective tissue that runs from your heel to your toes. The fascia is there to support the arch in your foot. If you have a collapsed arch in your foot as I do, you are more likely to have plantar fasciitis. There can be many causes to this. Whatever the cause, the pain can get extreme if not taken care of.
I myself had a very bad case of plantar fasciitis. It started because I was running with shoes that were supposed to mimic bring barefoot. The problem was I have collapsing arches as I mentioned before. I went straight to these shoes from a shoe with cushioning and support for my arch. The correct way for me to do it would have been to gradually switch shoes, but that isn’t what I did. I hoped the pain would go away on its own. I switched back to my other shoes and that helped some. The worst pain was right when I would wake up and get out of bed. It felt like I was having a knife jammed into my heel when I first stepped out of bed.
There are a lot of things I did to fix this issue. I am proud to say that I no longer suffer from plantar fasciitis at this time. I continue to give myself treatment a few times a week to make sure that it doesn’t come back. The following are steps to help you relieve yourself of this issue and help prevent it from coming back.
Step One - Myofascial Release / Trigger Point Therapy
Step 2 - Neural Flossing
Step 3 - Calf Stretching
Step 4 – Wear a Boot at Night
The reason for the extreme pain when I would wake up is my toes would point while I slept. The tissues of the calf and achilles tendon were shortened throughout the night while I slept. When I would step out of bed the tissue would stretch as I pulled my toes towards my shins. This stretch along with the hard ground hitting the heel of my foot combined to create some extreme pain. I picked up a boot to wear at night that would keep my foot dorsiflexed while I slept. This probably made the biggest immediate impact during this process. Below is a picture of the boot I purchased. The answer is yes it was annoying to wear it at first but you have to get through it. In the beginning I may only wear it half a night, but you will end up with it on all night
Some other things you can do to help are see a good massage therapist. You don’t need to find a normal everyday relaxation massage. You may have to pay a little more but someone that is good like a sports massage therapist would be best.
After the pain went away I stopped wearing the boot. I do the myofascial release, neural flossing, and calf stretching a few times a week now and have no more issues. And I don’t wear shoes that don’t have support for my arches.