Even patients that can sleep with one night splint on find it a challenge to sleep wearing two. If both feet hurt, we suggest you initially purchase only one night splint. Plan on using the night splint for the first three to four weeks of treatment. As an alternative, you can benefit by wearing a night splint during the day for 30 minute intervals while watching TV, reading or working on your computer to speed healing. Although night splints are intended to be worn while sleeping, many of our patients find it difficult to sleep while wearing the splint. Night splints are one of the best ways to treat morning heel pain. Although they have not been shown to be effective if used as the only treatment for heel pain, they seem to work well in conjunction with other therapies.īy maintaining a gentle stretch on your foot while you sleep, a night splint can prevent nighttime contraction of the tendon and decrease inflammation that causes morning heel pain. Several studies have shown that night splints might be beneficial in helping to treat plantar fasciitis and Achilles tendonitis. (5) Continuous stretch: Using a night splint You can learn about eccentric strengthening here. This is so far the only study on high load training for plantar fasciitis but it is certainly worth considering as another treatment option. (4) Eccentric Strengthening can Help Stimulate Healing of the Plantar FasciaĪ 2014 study by Ratcliff demonstrated that doing eccentric training has potential to improve plantar fasciitis symptoms faster than stretching. You can use a frozen water bottle or this Theraband Foot Roller. You should also spend five minutes per day using a roller on the arch of your foot being sure to push your foot hard into the roller. (3) Rolling Exercise: Arch of Foot Roller
The OPTP 6″ x 36″ foam roller is the one we recommend and you can get it here.
#TAPING FOR PLANTAR FASCIITIS HOW TO#
The video below demonstrates how to properly use a foam roller for the calf. (2) Rolling Exercise: Foam Rolling of the Calfįoam rolling of the calf should be performed daily by plantar fasciitis sufferers to relieve tension on the Achilles tendon (a tight Achilles will increase tension on the plantar fascia). Perform three sets of 10 repetitions daily.Hold the stretch for 10 seconds and slowly release.Gently pull the toes back towards the shin until you feel a stretch in the arch.Hold the base of toes of the affected foot.To Perform the direct Plantar Fasciitis Stretch:
We recommend this stretch be performed before taking the first step in the morning and again after prolonged sitting so that it’s done at least three times per day. This new stretch targets the plantar fascia more effectively than the standard stretch that was long used – the standing Achilles tendon stretch. It has been shown to be very effective when combined with orthotics and anti-inflammatory therapies and can help to reduce pain significantly. Studies have shown that a this stretching technique is the most successful form of stretching for plantar fasciitis. (1) Stretching Exercise: Direct Stretch of the Plantar Fascia
Continuous stretch – Using a night splint.Strengthening exercise to stimulate healing.Rolling exercise – Foam rolling of the back of the calf.Stretching exercise – Direct stretch of the plantar fascia.Based on current research and your individual considerations, we may recommend one or more of the following: These can be complemented by kinesiology taping and night splints to offer more complete relief for your condition. Stretching and rolling exercises are important therapies in treating plantar fasciitis. Exercises, Stretching and Support for Plantar Fasciitis The following treatments should be used in addition to using prefabricated or custom orthotics to reduce tension on the plantar fascia. For a complete treatment plan for your plantar fasciitis contact us today for an appointment. Some treatment plan options we may consider for your heel pain include stretching exercises, kinesiology taping and night splints. When we design a treatment plan for your plantar fasciitis, we always look to find the least invasive solution that offers the most effective results and significant pain relief. Plantar fasciitis is one of the most common causes of heel pain and a common complaint of many patients we treat patients at the Foot and Ankle Center. Heel Stretching and Strengthening for Patients with Plantar Fasciitis
0 kommentar(er)
