PLANTAR FASCIITIS
A common term used is PLANTAR FASCIITIS to describe inflammation of the PLANTAR. However, the more correct term is PLANTAR FASCIOSIS, tissue death brought on by a restricted blood supply to the area and a lack of drainage.
The plantar fascia is a thick band that is secured at the base of the heel (calcaneous) and runs along the sole of the foot where it divides into three sections medial, intermediate and lateral. They are attached to the far end of the toe bones (phalanges). Spanning a great portion of the foot, and with origin and insertion points located on bony landmarks, the plantar fascia performs as a ligament. The plantar fascia functions to stabilise the foot, assist in gait at toe off and absorb impact.
Following a lifetime of rigid footwear or orthotic use, plantar foot muscles will weaken and atrophy. When a weak foot is forced to exert any load or movement, the plantar fascia will strain. The plantar fascia pulls at its bony attachments, unsupported by surrounding muscles. Heel spur formation (additional bone formation growth) is common where the plantar fascia connects to the bone along the calcaneal (heel bone) origination. Pain can be alleviated if the plantar fascia is placed in a relaxed position with toes plantarflexed (down on the ground), this offloads the stress of the plantar fascia pulling at the origination point. The condition can be reversed when the foot is forced to strengthen
Causes and Symptoms
Modern footwear with an elevated heel, tapered toe box and toe spring (the gap between the toe end of the shoe and the floor) hold the foot in an unnatural position. This position can be found across all footwear, including running shoes. Footwear that holds the big toe pointing towards the direction of the little toe (hallux abducted) and upward, off the ground (dorsiflexed), the medial plantar fascia band becomes stretched and tight, impeding blood flow through the tibialis posterior artery (which runs behind and under the ankle bone – same side as big toe). In other words, our foot’s position within footwear decreases blood supply to the plantar fascia, allowing tissue to lose nutrients while being held in a stretched unnatural position.
Other recognised contributing factors to this health problem may include any of the following:
Treatments
The first and most important step in the conservative and natural management of plantar fasciosis involves a departure from conventional footwear and toward naturally shaped footwear. Avoid toe spring, heel elevation and tapering toe boxes when selecting footwear. Naturally shaped footwear possesses a toe box that is widest at the ends of the toes and allows all toes to spread (an action that can be further enabled with the use of Correct Toes). Spreading the toes with the use of Correct Toes allows the calf deep flexor muscles to lengthen and engage more fully, offloading stress on the plantar fascia. Natural foot and toe position helps optimize circulation in the foot tissues, encouraging removing of fasciotic accumulation and delivery of oxygen to plantar fascia tissue.
A slow, gradual transition to foot-healthy footwear is necessary to ensure a successful outcome. This is especially true for individuals accustomed to shoes with heel elevation.
Additional treatments for plantar fasciosis include:
• Stretching the plantar fascia, including:
Discontinue stretching the toes up into dorsiflexion (pointing toes upwards)
Discontinue use of footwear (including exercise footwear) that lifts the heel up
Flip flops are generally not good for the feet because in order to keep them on the wearer tends to curl the toes.
Adaptations: a strap can be added to the flipflop, making it more secure. This in turn will eliminate the toes curling, because the feet will feel secure.
Excessive cushioning can do more harm over time, it increases ground reaction forces.
Correct Toes – toe spacers and toe socks
Metatarsal Pad
Correct Toes are available from: https://naturalfootgear.com/collecotions/toe-spacers. They are priced at $65.00. This is the ONLY orthotic device that I recommend. It will have immediate and long-term benefits. Your feet will naturally become stronger over time.
The plantar fascia is a thick band that is secured at the base of the heel (calcaneous) and runs along the sole of the foot where it divides into three sections medial, intermediate and lateral. They are attached to the far end of the toe bones (phalanges). Spanning a great portion of the foot, and with origin and insertion points located on bony landmarks, the plantar fascia performs as a ligament. The plantar fascia functions to stabilise the foot, assist in gait at toe off and absorb impact.
Following a lifetime of rigid footwear or orthotic use, plantar foot muscles will weaken and atrophy. When a weak foot is forced to exert any load or movement, the plantar fascia will strain. The plantar fascia pulls at its bony attachments, unsupported by surrounding muscles. Heel spur formation (additional bone formation growth) is common where the plantar fascia connects to the bone along the calcaneal (heel bone) origination. Pain can be alleviated if the plantar fascia is placed in a relaxed position with toes plantarflexed (down on the ground), this offloads the stress of the plantar fascia pulling at the origination point. The condition can be reversed when the foot is forced to strengthen
Causes and Symptoms
Modern footwear with an elevated heel, tapered toe box and toe spring (the gap between the toe end of the shoe and the floor) hold the foot in an unnatural position. This position can be found across all footwear, including running shoes. Footwear that holds the big toe pointing towards the direction of the little toe (hallux abducted) and upward, off the ground (dorsiflexed), the medial plantar fascia band becomes stretched and tight, impeding blood flow through the tibialis posterior artery (which runs behind and under the ankle bone – same side as big toe). In other words, our foot’s position within footwear decreases blood supply to the plantar fascia, allowing tissue to lose nutrients while being held in a stretched unnatural position.
Other recognised contributing factors to this health problem may include any of the following:
- Shortened or hypertonic calf musculature
- Weak foot plantarflexers (muscles that pull the foot down)
- Arthritis
- Poor foot biomechanics
- Corticosteroid injections
- Tenderness along the bottom of the inside (medial) heel
- Gait compensation or limping
Treatments
The first and most important step in the conservative and natural management of plantar fasciosis involves a departure from conventional footwear and toward naturally shaped footwear. Avoid toe spring, heel elevation and tapering toe boxes when selecting footwear. Naturally shaped footwear possesses a toe box that is widest at the ends of the toes and allows all toes to spread (an action that can be further enabled with the use of Correct Toes). Spreading the toes with the use of Correct Toes allows the calf deep flexor muscles to lengthen and engage more fully, offloading stress on the plantar fascia. Natural foot and toe position helps optimize circulation in the foot tissues, encouraging removing of fasciotic accumulation and delivery of oxygen to plantar fascia tissue.
A slow, gradual transition to foot-healthy footwear is necessary to ensure a successful outcome. This is especially true for individuals accustomed to shoes with heel elevation.
Additional treatments for plantar fasciosis include:
- Progressive changes to naturally shaped footwear
- Try HeelAid with safe and gentle natural ingredients to alleviate the pain and give your body time to heal from plantar fasciitis. It has a 60-day money-back, satisfaction guarantee. Here is the link https://heelaid.com
- Correct Toes (looks like a knuckle duster for toes)
- Progressive barefoot walking to encourage plantar foot muscular flexing and strength adaptations
- Foot exercises that encourage progressive loading of plantar foot muscular
- Massage
- Physical therapy
- Heat
- Hydrotherapy
Treatments specified to ‘cure’ plantar fasciitis are misguided and outdated. Many current recommendations for the treatment of plantar fasciitis are also misguided and reveal an inadequate understanding of the etiology of the condition. The following therapies should be discontinued, as they are either not helpful or delay recovery of plantar fasciosis - Give yourself a gentle foot massage 1-2 minutes a day, to get the circulation going.
- Walk barefoot as much as is good but with hard floors this may be difficult. If you can find clean grassy areas or sand then this is ideal.
• Stretching the plantar fascia, including:
Discontinue stretching the toes up into dorsiflexion (pointing toes upwards)
Discontinue use of footwear (including exercise footwear) that lifts the heel up
- NSAID’s
- Ice
- Strasburg Sock ©
- Night splints or boots
- Orthotics
- Activity cessation and immobilization
Flip flops are generally not good for the feet because in order to keep them on the wearer tends to curl the toes.
Adaptations: a strap can be added to the flipflop, making it more secure. This in turn will eliminate the toes curling, because the feet will feel secure.
Excessive cushioning can do more harm over time, it increases ground reaction forces.
Correct Toes – toe spacers and toe socks
Metatarsal Pad
Correct Toes are available from: https://naturalfootgear.com/collecotions/toe-spacers. They are priced at $65.00. This is the ONLY orthotic device that I recommend. It will have immediate and long-term benefits. Your feet will naturally become stronger over time.
