Plantar fasciitis taping technique is very easy. You can apply the tape across the plantar fascia early in the morning or tape your foot prior exercise. Either way, the tape should be removed before
going to bed to allow your skin to breathe. Always apply the tape on clean feet and keep your feet dry. The effectiveness of taping depends on severity of plantar fasciitis. In severe cases, plantar
fasciitis taping alone may not be adequate to relieve the pain and should be used in combination with supporting orthotics or over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as
ibuprofen and naproxen. However, pain relievers do not treat the underlying cause.
You should also be doing gentle calf stretching exercises. This will reduce stress on the plantar fascia in two ways. The first manner in which a relaxation of the tension in the calf muscles can
help heel pain is that it will reduce the direct pull backwards on the heel bone (calcaneus). The second reason is a little bit more complicated, but essentially it is that a tight achilles tendon
and calf muscles causes the rearfoot to move in a manner that causes over pronation as your leg and body move forward over your foot. To strengthen the muscles in your arch toe curls or "doming" can
Your next Plantar Fasciitis exercise is stretching of the plantar fascia using a bath towel. Put a rolled up towel under the ball of one foot, holding both ends of the towel with your left and right
hand. Next, slowly pull the towel towards you, while keeping your knee straight (the other knee may be bent). Hold this position for 15 to 20 seconds. Repeat 4 times and change to the other foot, if
necessary. (It's always good to do these exercises on both feet, even if you only experience heel pain in one foot, as this will help prevent the heel problem to come back in your other foot!)
Pain can sometimes cause a lot more than just discomfort. It can often significantly impact daily activities since any weight placed on the affected area can deliver serious pain which can prevent
you from doing daily activities and exercise. Plantar fasciitis causes an aching pain that can be localized in the heel, but also radiate throughout the foot. In most cases, pain is most noticeable
and serious in the morning when getting out of bed, or after standing up after prolonged sitting. This is because pain in the inflamed area subsides after the plantar fascia relaxes.
The Mayo Clinic website states that plantar fasciitis is a condition that occurs gradually overtime and can affect people in the morning after getting up out of bed. The cause of plantar fasciitis is
thought to be from overuse and irritation of the plantar fascia. The American Academy of Podiatric Sports Medicine states that many factors have been looked at regarding the cause of plantar
fasciitis, including leg length differences, altered bio-mechanics, low or high arches and improper gait. They state that heel pain can occur from many different factors; no one thing causes plantar
For plantar fasciitis, the two most important things to consider in selecting the right sneaker are the construction and fit. To be effective in helping to reduce the pain and swelling in the heel
and arch, the sneaker must be provide shock absorption in the heel, good support in the heel and along the arch, and promote proper foot position. The fit should not be snug, and should instead
provide a roomy toe box to help reduce the chance of more foot complaints like bunions occurring. When laced up, you should feel no pressure points on any part of the foot.
If your foot pain does not respond within a reasonable amount of time to noninvasive treatments, your podiatrist may suggest other options, such as corticosteroid injections, extracorporeal shock
wave therapy and iontophoresis. Extracorporeal shock wave therapy is thought to stimulate your plantar fascia tissue to accelerate its healing. Iontophoresis uses low-level electrical stimulation to
push corticosteroid ointment into the soft tissues of your foot. You may be referred to a surgeon for a plantar fasciotomy, an operation in which part of your plantar fascia is cut away from your
heel. The connective tissue then regrows, creating a longer plantar fascia. References
Strengthening programs should focus on intrinsic muscles of the foot. Exercises used include towel curls and toe taps. Exercises such as picking up marbles and coins with the toes are also useful. To
do a towel curl, the patient sits with the foot flat on the end of a towel placed on a smooth surface. Keeping the heel on the floor, the towel is pulled toward the body by curling the towel with the
toes. Next, the process is reversed, and the outside four toes are repetitively tapped to the floor while keeping the big toe in the air.
Why is this exercise valuable? The muscles of the feet require good strength to control the forces associated with landing on the ground during the running stride. This toe-walking exercise helps to
develop the eccentric (support) strength and mobility in the muscles of the foot and calf, as well as the plantar fascia and Achilles tendon (eccentric strength means hardiness as these structures
are being stretched out). The exercise also works the foot and ankle through a broad range of motion, especially for the foot which is bearing weight on the ball and toes while the ankle is extended
(is in plantar flexion).
This kind of plantar fasciitis stretches is done in order to stretch the hind leg as well as the ankles. You need a flat surface and an elevated area such as the curb, a stair step or a low chair.
You might also need to hold or lean on to something so that you will not lose your balance. This is a very easy stretching exercise to do. Stand by the edge of the elevated item that you have chosen
and stand on your toes. Keep the toes on that edge and allow the heel to drop lower than the toes.