Over the last few weeks I have been having lots of research calls about Plantar Fasciitis and finding out what are the major issues and how I can help the most?
This has highlighted some very interesting points and consistent issues people have. This has highlighted some very interesting points and consistent issues people have. The obvious like standing and walking which are a constant issue to pain reduction and the fastest way of doing it.
People tend to follow a similar pattern with seeing a GP, or podiatrist and medication for pain and inflammation. The next steps are footwear and insoles along with some physio movements to stretch the area. The route cause is not addressed along with biggest impact to solve the issue.
Insoles were the number one topic in discussion as a potential quick fix and if progress is made with pain reduction happy days.
However around 70% of the conversations on insoles centred on them not working. This was for several reasons, the type and fit of insole, as the are so different and the length of time people used them for as 50% of people noted some improvement initially then the benefits wore off. The other issues were around how they fitted in shoes, a problem with podiatrist custom fitted insoles, but they when fitted in shoe performed significantly better. People always ask me where to start with insoles and while I have mixed feelings I always advise to start with online to see if they work for you a option is here http://www.amazon.co.uk/dp/B00Z099HX2/ref=nosim?tag=energymedic01-21
I have written a specific piece on insoles HERE https://interxpainclinic.com/do-insoles-work-to-heal-plantar-fasciitis/
The key takeaway is they should only be used for a short time while the fascia heals and then not used as they make the foot weaker and loose effectiveness. I have also had conversations with people who have found insoles highly effective and swear by them, but, they are unable to stand and walk without them which re-enforces my previous point.
This leads onto the next major topic of discussion which has been footwear.
Now this is a huge topic as people have spoken to me about particular sports and activities along with walking indoors and out.
Firstly it’s definitely worth buying a particular shoe to help and it allows you start movement rehabilitation programme without wear in a particular way. Summarising conversations I stress where possible to avoid boots as they restrict ankle movement, which is essential to help the foot muscles support the fascia as it heals.
With this in mind I also recommend a foot rocker, I use different rockers and they are all similar the one I use and suggest is http://www.amazon.co.uk/dp/B09FXC4VQ1/ref=nosim?tag=energymedic01-21
A short video explaining how the foot rocker works and should be used.
For walking I recommend a flat shoe with cushioning that allows your foot to spread. The number 1 shoe everyone mentions is a version of Sketchers they have tried. The options are extensive, but, look at half a size bigger and a soft option as they are designed to walk shorter distances and stand. The alternative I have tried with female clients is FitFlop which has been more successful due to the design and construction options HERE
http://www.amazon.co.uk/dp/B09S16GD2P/ref=nosim?tag=energymedic01-21
The key thing to stress is as flat as possible and soft cushioning. Most trainers are designed for running and the heels are too firm and high so alters pressure. For just standing and limited walking a trainer with a thick heel or a small wedge for ladies can help, but only for standing still no walking if you need to walk then change shoes as it will be detrimental.
Now what the questions highlight is the potential quick fix and carry on. The problem is most cases of plantar fasciitis I encounter people have been struggling for 6 months plus or in some cases years. That level of daily damage will need some time to recover and if you think about surgery or a bone break you are looking at around 6 weeks recovery time from a big intervention.
Plantar fasciitis takes time to get worse and varies in the day even so you have to change more aspects of what you are doing to create a positive loop. I have different treatment packages at the clinic to reflect the damage plantar fasciitis has made and the time for recovery. The more damage and change needed the longer the treatment plan, simple and honest.
To find out more how I can help please book a call below and we can have a conversation
