Foot Care and Plantar Fasciitis

There are a few different factors for managing and preventing heel pain and plantar fasciitis (inflammation of the sole of the foot). Correcting bio-mechanical and gait issues in the pelvis, legs and feet is the primary objective of treatment. This usually involves Bowen Therapy or Craniosacral Therapy sessions, and strength training for the glutes, calves, and/or muscles of the feet. Secondary remedies to reduce pain and promote healing include:

Strapping/taping or wearing compression socks to support the arch of the foot.
Using a massage ball to temporarily relieve tightness in the sole of the foot (when pain levels are relatively low).* You can use the Mobipoint Massage Ball or something similar.
Rest and Relaxation – ensure you have ample time to rest and relax each day. The body heals much more quickly and efficiently when the nervous system is calm and balanced. Daily meditation can be a tremendous help with this.
If it is necessary to be on your feet a lot during the day, it is essential that this is balanced with plenty of time off your feet to allow recovery.
Epsom salts soaks (two tablespoons in two litres of warm water and soak the feet for 20 minutes daily) are great for relaxing the feet and whole body.

Recovering from plantar fasciitis can be a long process. Ensuring you have proper foot support during this time is crucial to ensuring the tissues of the sole of the foot are not constantly being re-aggravated.

Prevention of foot issues, plantar fasciitis and heal pain

Keep the muscles, tendons and ligaments of the feet strong and flexible by walking barefoot regularly.
Strength/weight train the muscles of the lower body and low back twice a week.
Don’t dramatically increase the load through your feet all at once. Build up slowly. The biggest cause of plantar fasciitis and other foot issues is a sudden and significant increase in the demands made on the feet.

* Notes on use of a massage ball: Wait until any swelling, redness, or bruising has resolved before massaging the foot. Massage of the plantar fascia can be painful, so it is important that you go slowly and stop if the pain becomes intense. Massage should not cause significant pain. It may help to take a hot bath or shower to relax and warm up the tissues first.

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