My favorite part of the day, and I know most people agree with me, is to wake up in the morning. I don’t even set an alarm clock. The family of turtle doves right outside my window sing me a sweet song that dances through my dreams, and I gently drift back to reality. I smell the fresh dew on the lilacs and watch the sun peek over the horizon like a coy flirt. At that moment, the day is pregnant with possibility. There is no challenge I can’t surmount.
For most people, mornings aren’t like this:
They’re like this:
As a chiropractor for plantar fasciitis, I know mornings for my patients can sometimes be the hardest. They’ve rested all night, allowing the tears in their fascia to heal, but as they set their feet down to start the day, the fascia tears again, forcing the healing process to recommence.
Sometimes they don’t even have to be sleeping. A long drive in the car or sitting in a chair may give the fascia a little time to heal, but not enough. It is a frustrating process that many think will never end. Many patients come into our office for care and don’t even mention their heel pain, thinking nothing can be done.
Plenty can be done to provide plantar fasciitis pain relief before one even steps out of bed. Obviously, I can’t be there to help-
-but I can offer a few tips about not stepping out of bed onto what feels like a hotbed of flaming coals and shards of glass. These plantar fasciitis pain relief tips may require setting the alarm clock a bit earlier, but I think the payoff will be well worth it.
Plantar Fasciitis Stretch
A light stretch of the plantar fascia stretching from the heel bone to the toe is an excellent way to alert the foot that it’s time to get back to work. Waking up is just as jarring for the feet as it is for our brains and souls.
While still lying down – you’re welcome – bend the toes and ankle back with the hand to stretch out the fascia. Do this five times for 20 seconds each time. Be gentle, we’re not trying to snap our feet off.
This stretch can be done after a road trip or a long day at the office doing whatever it is office people do.
Plantar Fasciitis Massage
Massages are not just for bachelorette weekends and what my mom disappointedly says she actually wanted after opening all her birthday presents. And yes, massages are like sandwiches, always better when someone else does them for you. But massaging the fascia first thing is another great way to get ready to take on the day.
“Stars,” they’re just like us.
Sit up a bit. If that proves too challenging at this hour, prop the foot on the knee and splay the fascia, stretching it from the sole towards the sides of the foot. For those readers who are into deep tissue massage, using the thumbs or the knuckles packs a bit more of a punch.
Working this tissue for a few minutes will help to increase circulation, which aids in the healing process. It’s important to remember that the most sensitive area of a foot dealing with plantar fasciitis pain is the heel. So, start at the top of the foot and slowly work down.
Calf and Hamstring Stretch
This stretch kills two birds with one stone. Just don’t kill my doves, ANYTHING BUT MY DOVES.
Take a belt, a towel, or an old negligee and wrap it around the sole. Lay back and put the leg in the air, trying to straighten it. We should feel this stretch in the calf muscle and hamstring.
Any extra mobility we can gain in our lower extremities is a win.
Draw the alphabet with the afflicted foot.
Seriously! Draw it! The English alphabet, though any alphabet would do the trick. We just want to increase mobility in the ankle and warm up the fascia. Imagine that a piece of chalk has been loving strapped to the foot and go to town on that imaginary foot chalkboard.
Our feet should first hit a surface with good arch support, not flat ground. Unfortunately, those fluffy pink things the dog likes to cuddle with probably won’t do the trick. That might mean taking a supportive shoe – last season’s, obviously – removing the laces, and pretending it’s a slipper.
The goal is to provide as much support for the foot as possible and prevent more tears from happening to the fascia as it is healing.
Hopefully, these tricks will make for a much more pleasant morning and allow for time to get into our office. Chiropractic care can help relieve plantar fasciitis pain if we know that a patient is dealing with it. So speak up!!
We’ll start by identifying what is causing the plantar fascia to become inflamed, whether it’s a gait, alignment, or health issue. If there is a weight distribution imbalance putting unnecessary pressure on the feet…
If there is a misalignment in the tarsal bones irritating the muscles, tendons, and ligaments in the feet…
Whether through chiropractic adjustments, spinal manipulation, soft tissue work, the Graston technique, deep tissue laser, or corrective exercises, we have many chiropractic treatments for plantar fasciitis to address the unique situation of any patient. Give us a call or schedule a time to meet with one of our amazing doctors. Mornings really can be the most exhilarating time of day!