My City Wellness Spring 2021

The good news is that 90% of people with plantar fasciitis are cured with conservative treatment.

The good news is that 90% of people with plantar fasciitis are cured with conservative treatment. The most effective treatment is simply stretching the ligament. In fact, the majority of people do extremely well with just stretching, alone. One example: lean into a wall with your hands out in front of you, put the affected leg back behind you with your heel on the floor, and hold 10-15 seconds. You can also sit with your leg extended, then pull back your big toe/ankle and hold it. Doing this a few times before getting out of bed in the morning will help “warm up” the area, so your first few steps aren’t as painful. Ten to 15 reps of the stretches mentioned are recom mended 2-3 times daily. In addi tion to stretching, you may need to temporarily reduce activity to allow the inflammation to subside. Orthotics can help take some of the stress and strain off of the plan tar fascial band, by adding support and cushion to the arch. This will help reduce your pain. Other com mon treatment methods include rolling your foot on a frozen water bottle, and icing it twice a day for

10-15 minutes (especially after be ing active) can help with inflamma tion. Depending on the severity of your pain and inflammation, your podiatrist may also recommend a corticosteroid injection to the area. Other treatments include over the-counter non-steroidal anti-in flammatory (NSAID) medications like ibuprofen, physical therapy, or even wearing a night splint. There are a few things you can do to prevent plantar fasciitis and subsequent flare-ups. Do not go barefoot, especially on hard floors. Stretch your foot before exercising. Make sure your shoes are in good condition with ample cushion. Shoes that are too worn or broken down will not be supportive enough and can predis pose you to plantar fasciitis. As a general rule, runners should replace their shoes about every 300-500 miles or every six months. Wearing orthotics helps support the arch. If all else fails, your foot doc tor is able to help you cure plantar fasciitis. They will get you on the right track for treatment and help you take the first step toward a less painful foot and training season. x

About the Author Born and raised in Bay City, MI, Dr. Laura Jamrog, DPM graduated from Alma College with honors where she earned her Bachelors of Science, major in Exercise and Health Science, and minor in Public Health. After her undergraduate work, Dr. Jamrog worked full time as an Emergency Medical Technician before attending medical school. Dr. Jamrog attended Kent State University College of Podiatric

Medicine in Cleveland, OH. After graduation she completed a 3-year residency in Foot and Ankle Surgery at Ascension Genesys Hospital in (SBOE #MBOD .* 4IF JT CPBSE DFSUJmFE CZ UIF "NFSJDBO #PBSE PG 1PEJBUSJD .FEJDJOF

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