Archive for the ‘arch support’ category

How to treat Plantar Fasciitis from Flat Feet

March 13th, 2019
insoles for flat feet

Are you experiencing persistent sharp stabbing or burning arch foot pain? Does it feel like someone is sticking a knife into the bottom of your aching foot? If this sounds painfully familiar then you probably have plantar fasciitis. Plantar fasciitis is the most common cause of pain in the heel and arch of the foot. It occurs when the large plantar fascia ligament on the bottom of the foot develops a tear which leads to local inflammation and arch foot pain. Because the plantar fascia ligament attaches to the heel on the bottom of the foot, plantar fasciitis also causes significant heel pain. If you spend a great deal of time on your feet it can be very difficult for the torn plantar fascia to properly heal.

How does this condition develop in the first place? The primary reason people develop plantar fasciitis is from excessive physical activity and exercise. Running, jumping or any activity that places repetitive stress on the plantar fascia can bring on arch foot pain. As a result, competitive athletes as well as couch potatoes are susceptible to this problem. Other contributing factors include wearing shoes with inadequate support or cushioning, being overweight, and having structural or mechanical foot problems such as flat feet or high arches.

In many cases the arch foot pain of plantar fasciitis can be successfully managed conservatively at home. For treatment to be successful it has to be carried out diligently on a daily basis or the arch foot pain will worsen and may be more difficult to treat in the future. The best way to begin treating plantar fasciitis is to start a stretching and strengthening program. To do this, stretch the bottom of your foot and your Achilles tendon for at least fifteen minutes twice a day. You can find many of these exercises outlined online. After completing your stretching routine, ice the bottom of your feet for as long as you can tolerate the cold. This will help reduce the inflammation of plantar fasciitis which, in turn, reduces arch foot pain.

For more pain relief, you can add an over-the-counter anti-inflammatory agent available from your local drugstore. Naproxen or ibuprofen products work equally well, as long as they’re taken correctly. To minimize stomach irritation, take them with food. If you have a history of an ulcer or a gastrointestinal bleed, consult your doctor first.

You may also want to purchase an orthotic arch support for your shoes. Samurai Insoles is an extremely reputable brand of insoles for plantar fasciitis but other choices are available. Samurai Insoles were invented by a a podiatrist for flat feet. His name is Dr. Thomas Lembo. He states the orthotics should provide arch support if you have lower arches or very flat feet which have helped to reduce the arch foot pain with his Manahawkin podiatry patients. Avoid walking barefoot on hard surfaces. For evening, consider buying a nocturnal foot splint from a durable medical equipment store or podiatrist office. This type of splint is designed to slip onto the foot with the arch foot pain. It places the foot in a slightly dorsiflexed position reducing the pressure and tension placed on the plantar fascia ligament. This should lessen some of the discomfort and allow the torn ligament to begin healing.

If you faithfully complete these steps on a daily basis for two to three weeks the arch foot pain of plantar fasciitis should improve. If you notice some improvement, continue these simple and inexpensive steps. Unfortunately if you notice no improvement then it’s time to see your doctor or even a podiatrist for a more thorough investigation.