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Self-Help for Foot Pain

Pain in the heel or bottom of the foot is another common complaint we receive here at Greenapple Sports and Wellness.  But, you don’t have to be a long-distance runner to experience the discomfort, or even debilitating pain of plantar fasciitis - the inflammation of the the thick tissue, or fascia, that runs along the bottom of the foot.  Common sources of plantar fasciitis are wearing or running in shoes without proper support, tight hamstrings, calves and Achilles tendons, or other musculoskeltal imbalances that put uneven stress on the fascia.  Runners who over-pronate, or roll their foot too far inward, are often quite familiar with how such an imbalance can result in lasting discomfort and chronic pain.  

Chiropractic adjustment, acupuncture, Active Release Technique (ART), and laser therapy or a combination of these treatments, are all very effective at reducing inflammation and managing the pain of plantar fasciitis.  A full gait and stability analysis by the the chiropractic physicians at Greenapple Sports and Wellness can determine the point(s) of weakness that are the source of those imbalances and prescribe a strength and stretching regimen that can take the load off the plantar fascia, and lead to the longest-lasting relief.

Additionally, a little self-help can keep you on your feet:

  • Invest in shoes that properly fit your foot’s needs.  We’re happy to make recommendations for shops that do thorough fittings.
  • Keep the fascia limber by keeping your calf muscles and hamstrings stretched.
  • Self-massage the fascia by rolling the foot over a golf ball or frozen water bottle.
  • Strengthen the bottom of the foot.  Picking up socks or marbles with your toes is a great exercise for this.
  • Ask us about orthotics for persistent plantar fascia problems.