- 3806 Albert Street Inside Golden Mile Profeesional Offices Regina-SK Canada
- +1 (306)-721-1028
- nusrathfatimaara@gmail.com
- +1(306)540-2121
What is Plantar Fasciitis?
Understanding Plantar Fasciitis: A Guide from Your Regina Manual Therapist
Foot pain is not normal, yet it is something we see constantly in our Regina clinic. Among the most common culprits is Plantar Fasciitis. Whether you are an avid runner, a nurse on your feet all day, or someone just starting a fitness journey, this painful condition can sideline you quickly.
As a registered Massage Therapist, and Manual Osteopath, we believe that understanding the why behind the pain is the first step to recovery.
What is Plantar Fasciitis?
The Classic Symptom
Pain is typically at its worst with the very first steps in the morning. The pain usually subsides after moving around for a bit, but often returns after long periods of standing or after standing up from a seated position.
The Causes: Why Me?
Biomechanical Issues
Flat foot & High arches
Sudden Increases in Activity
Starterted Running or Jogging
Sudden Increases in Activity
Starterted Running or Jogging
- Phone:+1 (306) 540-2121
- Email:nusrathfatimaar.com
Improper Footwear
High heel or Torn heel
Improper Footwear
High heel or Torn heel
Weight Gain
Pregnancy / Obesity
Tight Calf Muscles
Stiffed Leg muscles /Achilis Tendon
Tight Calf Muscles
Stiffed Leg muscles /Achilis Tendon
Weak Foot
Short Plantar Fscia
Treatment
How Massage Therapy and Osteopathy Overcome Plantar Fasciitis
Massage Therapy
Soft Tissue Release: We use specialized massage techniques to break down adhesions and scar tissue in the plantar fascia itself, and crucially, in the tight muscles of the calf and soleus.
Joint Mobilization: Often, stiffness in the ankle joint (talus) or the small bones of the midfoot (navicular, cuneiforms) alters how you walk, putting stress on the fascia. Manual therapy restores proper joint mechanics.
Treatment Plan Duration
For most chronic cases, we recommend a course of 5 to 10 sessions, scheduled on alternate days (e.g., Monday, Wednesday, Friday). This frequency allows for tissue recovery between sessions while building momentum to break the pain cycle.
Home Care Exercises
Recovery requires consistency at home.
1. The “Fascia Stretch” (Morning Routine)
Before getting out of bed, cross the affected leg over your other knee. Use your hand to pull your toes and foot back toward your shin until you feel a stretch along the bottom of the foot. Hold for 30 seconds. Repeat 3 times.
2. Calf Stretch on a Step
Stand on a stair with the balls of your feet on the step and your heels hanging off. Drop your heels down until you feel a stretch in your calves. Hold for 30 seconds. Repeat 3 times.
3. Towel Curls (Strengthening)
While seated, place a small towel on the floor. Use only your toes to scrunch the towel toward you. Do 3 sets of 10.
Osteopathic Alignment
We assess the pelvis and spine. A slight pelvic misalignment can cause you to favor one leg, leading to foot pain on the other side.
The Importance of Lower Leg Strength
Your foot does not work in isolation. It is the foundation of a kinetic chain. The muscles in your lower leg (calves, tibialis posterior) are vital for supporting your full body weight during movement.
Think of the plantar fascia as a passive bowstring. The muscles of the lower leg and foot are the active bowstrings. If the active muscles are weak, the passive plantar fascia has to absorb much more force than it was designed for, leading to inflammation and micro-tearing. Strengthening the lower leg is crucial to offload the fascia and prevent recurrence.
How Massage Therapy and Osteopathy Overcome Plantar Fasciitis
While rest helps, it rarely fixes the root cause. As a Manual Osteopath and Massage Therapist, I approach this condition holistically:
Soft Tissue Release: We use specialized massage techniques to break down adhesions and scar tissue in the plantar fascia itself, and crucially, in the tight muscles of the calf and soleus.
Joint Mobilization: Often, stiffness in the ankle joint (talus) or the small bones of the midfoot (navicular, cuneiforms) alters how you walk, putting stress on the fascia. Manual therapy restores proper joint mechanics.
How to reach us?
Direction to the Prairie Osteopath & Massage Therapy Clinic
REACH US
Inside Golden Mile Professional Offices
Street 140 Avenue, NY 90001 USA
Ice Therapy for Plantar Fasciitis Treatment
Ice can help manage the symptoms of plantar fasciitis, particularly pain and soreness after walking, exercise, or prolonged standing. However, it does not correct the underlying mechanical or strength-related cause.
We believe that everybody has a right to live a pain-free life. Are you ready for a life style change.
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