Plantar Fasciitis Rehab Guide

Plantar Fasciitis Rehab Guide

📅February 15th, 2016, 08:52

 As we get into the thick of winter sports and prepping for the spring/summer seasons, we begin to notice nagging injuries that we didn’t have during the fall. If you are a runner you know that running can become much more challenging with snow, ice, or mud on the ground. Trying to run in icy or muddy conditions can change our form and foot strike, which can be just enough of a change to spark an injury. Alpine and Nordic skiing are great examples of winter sports that can cause Plantar Fasciitis flare ups due to the change from running shoes to ski boots. It is also a completely new exercise with a great change in body mechanics. Additionally, training increases as athletes ramp up their activity level with the onset of better weather can lead to foot injuries. And people tend to forget to do their stretching

Plantar Fasciitis is a very common foot injury for most athletic people and non-athletic people alike. This injury is the result of overuse, stiff muscles and ligaments, or changes in training that cause inflammation to the ligament that connects your heel bone to your toes, called the Plantar Fascia. Plantar Fasciitis is characterized by sharp pain at the bottom of the heel or arch which is worse when you first wake up or stand up after sitting for a long period of time. If you do end up with a case of the dreaded Plantar injury (or feel the signs starting to show up), here is a guide on how to utilize Recharge’s recovery tools and therapies to help you stay on top of things and get back to doing the activities you love!

What, When, and Why: A How to Guide on Utilizing Recharge for Plantar Fasciitis

LaserTouchOne– Breaks up scar tissue, promotes new cell growth and cell repair, and brings blood flow to the compromised tissue. Initiates Protein Synthesis, which translates to healing the damaged Plantar Fascia – speeding healing by 30%! Start by going with the length of the tendon for a cycle or two, then change to moving across the arch perpendicular to the tendon fibers.

KnotOut– The plantar fascia can be stretched by rolling the foot over a hard, round object like the KnotOut. Lightly stretching the plantar consistently helps take pressure off of the insertion point of the heel. Roll the foot repeatedly over the KnotOut, applying increasing downwards pressure. This should be continued for 10 minutes per day until you can walk pain free in the mornings. 

Normatec Compression Compression is very beneficial for anyone. Injured or not. The Normatec compression boots will help with circulation to the foot and will help flush out stagnant waste products that might be hindering the healing process. This is especially helpful for the lower extremities where lower blood flow is an issue. And remember, your blood provides those healing growth factors and platelet-rich plasma to help speed recovery!

Game Ready Ice Compression- Ice Therapy is very important if you want to heal as fast as possible. Getting the acute inflammation down is key, and Game Ready Ice Compression does it the best by circulating cold blood throughout the injury and pushing inflammation out.  The first few days of the initial injury, research shows you’ll want to ice compress 10-15 minutes at a time as consistently as possible. Only do one session per hour. It is possible to ice too much!

Cascade Wellness Technologies Contrast Therapy- After you have been Ice Compressing for 3-4 days you can switch over to Contrast Therapy. Our contrast therapy device from Cascade Wellness Technologies will allow you to go back and forth from Cold to Hot over 20 minutes. By alternating between a vasodilation and a vasoconstriction of the blood vessels, the CWT (lovingly nicknamed R2D2) will enhance blood flow to the injury, lower inflammation, and stimulate the tissues without adding stress.

Massage Therapy-  We have fantastic therapists here at Recharge, and they will help you get back to where you need to be! Massage techniques can be applied to further stretch and improve the elasticity of the plantar fascia as well as all the tendons and muscles that aid in foot flexion. By promoting more supple muscles and removing muscle adhesions, regular massage therapy sessions can help you improve your condition quicker and help you stay healthier.

Acupuncture- Acupuncture has been proven to be successful in reducing the pain and inflammation of Plantar Fasciitis, especially when combined with massage therapy. Acupuncture releases the qi and blood stagnation present in the ligaments, tendons, and bones, as well as addresses the entire lower leg by releasing trigger points in the calf and Achilles – common causes of Plantar Fasciitis. And Almine definitely knows the athlete’s body!

Chiropractic/KT Taping- Pin-and-Strech and Active Release techniques help to release the stiffness and stress on the muscles and ligaments. Additionally, specific KT or athletic taping by a chiropractor can add much needed support to the arch to help relieve the pain of Plantar Fasciitis so you heal faster. Make sure to find a chiropractor like Dr. Scott that knows how to address your specific causes – not just follow a routine! 

listen to your body

Now you have all the info you need to help shake that nasty case of Plantar Fasciitis. You may be thinking you can just “wait it out” and hopefully it will get better, but this is actually the worst thing you can do. Blood flow and movement are very important to tendon healing!  The longer you wait, the chances are slim that the injury will improve – it is more likely to get worse and become chronic. Therefore longer you put off treatment, the longer it will take to recover from the injury. So come see us and we will take care of you! 

Related Articles:

How to Bounce Back After Injury or Disappointment

How to Approach an Overuse Injury

Better Running Form: Injury Prevention and Performance

The Comeback: How to Remain Injury Free After Injury