Prevention and Treatment of Plantar Fasciitis

 

 Low Dye Taping Technique

In the last article involving plantar fasciitis (PF) I discussed the anatomy and importance of the foot and the plantar fascia.  Also the causes of PF and a concise prevention overview were presented. In this section of the article the prevention/treatment of PF including an illustration of Low Dye Taping Technique.

Prevention: The best prevention measures for PF is a combination of slant board/curb sidewalk and wall stretch; as you place one foot 2-3 feet behind the other, with the front knee bent and the back knee straight and push against a wall or an immovable object; 10 sets for 10 seconds, switch feet and repeat.

Another way to stretch out your plantar fascia is to take off your socks and shoes and pull back your toes towards your face or in extension, make certain you stretch all your toes at once not just the great toe.

In addition, wear a good pair of soft shoes with good arch supports, replace shoes once a runner records 200 miles on the shoes or when the arches begin to fail to provide support.

Treatment:  The most conservative treatments reveal the best results!

  • Stretch your plantar fascia and calves thoroughly during the day, 10 sets for 10 seconds
  • Wear soft shoes with good arch support; replace your running shoes every 200 miles or when the supports break-down
  • Apply ice or rub frozen ice cup for 10 minutes to the full length of the plantar fascia
  • Remove your shoes and curl your toes on the rug or floor surface 2 sets of 50 reps
  • Roll out your plantar fascia with a golf or tennis ball, start with a tennis ball and progress to a golf ball, 2 sets 50 reps.
  • Tape your plantar fascia via Low Dye Technique  (explained below)
  1. Remove your sock and shoe take a 1 ½ inch of regular white athletic tape.
  2. Starting from the outside little toe side and run the tape around the heel up to slightly above the base of the great or big toe.  Firmly repeat this step 3 times as shown in upper right hand picture.
  3. Lastly, close off the tape job by beginning behind the anchor strip and under the foot on the outside, little toe, firmly pull the tape and tear it so it fastens on the tape that runs around the foot.  Repeat this step approximately 5 times or until the calcaneus or heel is ½ covered as seen in lower right picture.
  4. The final picture is shown in lower right[1].
  • The final treatment/prevention is rest the feet when possible, this means to get off your feet and/or keep compression activity as low as possible in order to let healing occur.

pic

As seen in picture top left encircle the foot slightly above the balls of the foot.

 

Dr. Les Dutko, Ed.D, LAT, ATC

USSA Distance Learning Professor

ldutko@ussa.edu

Cell: 304.261.4055

Calls are welcome!

[1] Plantar Fasciitis: The Scientific Signs, Symptoms and Causes as well as Research-Backed Treatment Options for Runners. Runners Connect. Retrieved May 29, 2014.

 

 

One Comment

  1. shoestorun.wordpress.com October 18, 2015 at 8:28 am

    It kind of seems strange to have it but it is supposed to be a throwback to the running
    shoes of yesteryear. Sneakers with comfortable interiors should always
    be purchased. If you love running socks then chances are you
    are an experienced runner that understands the importance of proper running clothing and equipment.

     

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