Weekly Cup of Joe - Episode #5 - Plantar Fasciitis: Signs & Symptoms
Read the transcript for this video:
Good morning, everyone! And happy Wednesday. Welcome to your next episode of your Weekly Cup of Joe. Thanks for joining us this morning. This week's question comes from actually multiple people. They all want to know about Plantar Fasciitis, from anywhere from "Can I treat it myself?", " What is it all about?", " Do I have to have surgery for it to get rid of it? " So, we decided to take the next few episodes of a Weekly Cup of Joe, and we're going to address Plantar Fasciitis. And this week we're going to talk about the signs and symptoms of it; how it looks for you. And, we'll give you a tip at the end to help start working on taking care of it yourself.
First and foremost, what it's going to look like, typically you're going to have a sharp pain in your heel, whether it be in the back of your heel, or the bottom of your heel. A lot of times it's going to be the first thing in the morning that you're going to feel this, getting out of bed, taking those first steps, you're going to feel that sharp pain in there. You may also feel it after you've sat for a long period of time, at work or car ride. You may also feel it after you've exercised for a longer period of time, or even just standing for a long period of time, such as during the holidays, cleaning, cooking, that sort of thing for food preparation. So I'm going to kind of show you here where you may feel it at. And I tried to do some drawing here and we'll see if I can do this appropriately. So I've got three marks here. So the Plantar Fasciitis attaches to your heel here, and I'm going to try to do a balancing act from your inner heel, that marks central and outer lateral. So there are three different bands of your Plantar Fasciitis. So that's typically where you're going to feel it; somewhere in there, but you can feel it anywhere along the bottom of your foot as well.
And maybe even in the attachment up around closer to the toes, but you just want to pay attention to what that's looking like and feeling like and when you're experiencing it. a lot of times what you're going to experience is people have said, it's going to be like a hot poker sticking in you or stepping on tacks which is not comfortable either. So those are the kind of sensations you're going to feel. You may also have, extreme tension and tightness along your arch. You may also feel that tension and tightness in your calf, even in your Achilles Tendon. And I'll show you that here too, the tendon there is that piece of tendon; that connective tissue connects your calf down into your heel. You may feel some extreme tightness in there too. So, you just want to pay attention to that. Hopefully, stretch that out appropriately as you're going along. One of the big things you can do is, you can actually play detective and you start doing 20 questions. You can look at your footwear. Are you wearing some old footwear, whether shoes or sandals, that's kind of broken down and not supporting your feet like they're supposed to? Did you get some new shoes and it does not match your foot type?
So like me, I have a flatter foot and did I buy a shoe that was made more for a high arched foot? So it's got some real cushion. It feels good, but it's not supporting me as I'm walking long distances or even running at that point in time and that's not giving the extreme support I need, and I'm having some pain because of that. Did you change things in your routine? Did you start something new? Did you stop something? Did you do a new activity? Just totally change something. Did you get a new job where you were on your feet before and now you have a desk job or you had a desk job and now, you're on your feet?
So those things will play a part in maybe what you're feeling as well. Are you a barefoot person? So even with this pandemic, so you're working from home a lot more and you typically like to walk around your house; you're in bare feet, and now you're walking around your house, 10, 12 hours a day in bare feet because you're working from home and you're not getting that support you're needed. So your feet are just kind of tiring out and straining that Plantar Fascia. Are one of those individuals who likes to wear flip flops, having that very thin foam rubber underneath your feet? So once again, not giving you a whole lot of support, but you're wearing those a lot more because it's summer and because of the pandemic. So just playing detective with that, may help you and you start wearing some better shoes. You start stretching a little bit more wearing the appropriate type of shoes.
Those sorts of things may just all of a sudden like, oh, that helps take care of some of my complaints, which would be great. One thing that you can do is you can take a water bottle and you can then freeze that water bottle. And you can take that frozen water bottle and you can then massage the bottom of your feet. Just put what pressure you feel comfortable with, but now you're going to have a cold surface, and now you get to massage the foot with a cold surface. You can do that for seven to 10 minutes on the affected foot once a day, maybe twice a day, whatever works for you in your schedule, but that can also help alleviate some of your discomforts.
So hope that was really helpful for you this week to start the process on dealing with Plantar Fasciitis. Just to let you know, because we had so many inquiries about it and questions, we are actually going to host a workshop at the end of this month on July 28th, 6:30 PM, I will be at the clinic. Also, can attend via zoom if you want to as well. The link to register is below so you can click on that to register, or you can call the clinic number, it's also below (630)-892-8003, with any questions or to register. So, hopefully, over the next few weeks, things will help it out. We want to come in, and find out a little more extensive stuff. You can come to the workshop on the 28th. Love to have you, I'd love to help you out. Especially as things are starting to warm up and people are getting way more active. So, thanks a lot. And we'll see you for your next week's episode of your Weekly Cup of Joe. Bye.