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Does the bottom of your foot feel like it’s being pricked by needles?
Does it hurt so much in the morning when you step down that you have to limp a bit, but it eases up after walking for a while?
If you walk for a longer period, does the bottom of your foot start hurting again like it’s being pinched, to the point that you need to sit down and rest?
If you have these symptoms, you may have developed plantar fasciitis.
If you already have flat feet, and your feet get tired more easily after walking for a long time, then you really need to pay attention to whether you are wearing suitable shoes and if there are any problems with your walking posture.
This article will introduce the relationship between foot structure and walking posture, and finally explain an ideal way of walking.
【Read More】How to Manage Plantarfasciitis? The 3 Recommended Exercise From Physiotherapist
For people with flat feet, using insoles is generally a good choice because insoles can provide additional support and cushioning, which can help alleviate the discomfort that may come with flat feet.
However, it is important to choose the right type of insole based on individual circumstances. It is best to consult a physical therapist or foot specialist first. Some more severe cases of flat feet may require custom orthotic insoles. Proper insoles combined with suitable shoes can greatly help improve flat foot symptoms.
Our clinic offers foot examinations and customized insole services to provide comprehensive evaluations and personalized recommendations for clients with foot issues, as well as the production of appropriate orthotic insoles.
Mild cases of plantar fasciitis typically start improving within 3-4 weeks.
Moderate to severe cases are usually caused by long-term stress from lifestyle and work habits, and may take over 6 months to heal naturally. It's recommended to seek advice from a doctor, physical therapist or other professionals to identify the root cause, receive treatment, and make lifestyle adjustments - this can cut recovery time by over half.
Simple plantar fasciitis exercises:
Plantar fascia massage: Use a small massage ball or golf ball to massage the plantar fascia. Apply firm pressure focusing on areas no larger than a 25-cent coin for 2 minutes.
Calf muscle release: Massage calf muscles for 2 minutes, then stretch for 20 seconds, 3 times.
Soaking alone has little therapeutic effect, it needs to be combined with massage and stretching.
Foot soaking is generally not recommended in the acute phase; in the sub-acute phase, soaking in warm water can help relax the plantar fascia before doing massage and stretching exercises.
MANA Healthcare dedicated integrating eastern and western techniques, which provides TCM and Physiotherapy Services. We focus on the natural healing approach for the body. Welcome to contact us and make appointment through Whatsapp.
