Plantar Fasciitis

March 30, 2020 by spencerjean_do
* Pain can radiate throughout the plantar fascia towards the toes.

Plantar Fasciitis goes hand in hand with the idea that during this quarentine, people are going to be looking for ways to be active without going to the gym – running, walking, home HIIT workouts, etc.

Plantar fasciitis occurs when tension within the plantar fascia increases.

The plantar fascia is designed to absorb the high stresses and strains we place on our feet. But, sometimes, too much pressure damages or tears the tissues. The body’s natural response to injury is inflammation, which results in the heel pain and stiffness of plantar fasciitis.

Common cause of foot pain in adults, peak incidence between the ages of 40 and 60 years. Also in younger population consisting of runners, aerobic exercise dancers, and ballet dancers. Resolution of symptoms occurs within 12 months in more than 80% of patients. The exact incidence and prevalence of plantar fasciitis by age are unknown, but estimates do show that approximately one million patient visits per year are due to plantar fasciitis. This condition accounts for about 10% of runner-related injuries and 11% to 15% of all foot symptoms requiring professional medical care. It is thought to occur in about 10% of the general population as well, with 83% of these patients being active working adults between the ages of 25 and 65 years old.


Severe pain with the first steps on arising in the morning, usually lessens with weight-bearing activity during the day. Worse on walking barefoot or up stairs.

Characteristic: Dull tooth-ache or burning pain, Stiffness may also be present, Pain Location: Posterior and medial aspect of heel, Medial tubercle of calcaneus, Medial longitudinal arch, Both heels often affected, Pain worse with first few steps in morning, Pain may be worse at days end in severe cases, Pain worse with first steps of run, Pain worse with prolonged standing (weight bearing).


Common treatments healthcare professionals may prescribe for Plantar Fasciitis include chiropractic treatment, osteopathy, physiotherapy, iontophoresis, radial shockwave therapy, physical therapy, electrotherapy, ultrasound therapy, NSAIDs, orthotic foot support, surgery (rare cases) and more.


These are a few tips in managing Plantar Fasciitis at home during this quarantine… until we can see you for clinical treatment.

  • REST – now in a perfect world I would have you completely stop doing the activity which is causing your pain until the acute phase subsides a bit; however, these are not perfect times and I believe that stopping physical activity completely would be worse for you in the long run. So, I’m willing to compromise by advising you to decrease to amount which you are exercising (decrease miles and intensity on a run/walk), substitute exercises which pound/stress the foot (like jumping during HIIT training) with exercises which reduce the pounding/stress, and of course do all the below recommendations!
  • DIRECT ICE – Freeze a styrofoam or dixie cup with water. Peel away an end so ice is showing and you have a “handle” on one end. Directly massage the ice on the most painful area in small, continuous circles so the ice melts on your skin. IT WILL BE COLD AND SOMETIMES PAINFUL. Do this for no longer than 2 minutes as doing it for longer will put your skin at risk for complications.
    • This tricks the cells into thinking they need to constrict and protect themselves for “survival”. Almost like how cells react when someone falls into a frozen lake. As soon as the ice is over, the cells realize they need to “save” the area by increasing oxygen and blood supply to the area which will help speed up recovery of the injured area.
  • TENS – before, after exercising and PRN throughout the day. I find a combination of Heat over TENS before exercise and Ice with TENS after exercise really helps with pain management. See below for common TENS placement.
  • WEAR YOUR ORTHOTICS – even if it’s inside the house
  • NIGHT SPLINT – see below image for a version of a homemade night splint using athletic tape if you do not have access to a proper night splint.
  • TAPING – see below image for athletic tape method or visit this link for kinesiology taping method. I find during the acute phase (most painful and inflamed) that the athletic taping does a better job in support but when it subsides a bit and you start exercising more the kinesiology tape will help better without restricting motion.

Again, if you have any questions, comments or concerns, please do not hesitate to contact us. We will be happy to help in any way we can during this novel time.


13:48 28 Feb 22
The guy is a wizard. I’ve been looking for a long time for someone that knows what they’re doing when it comes to backs. I will only see Spencer now going forward. If you decide to see someone else for back pain I’m not sure if you really want to get better. Whole clinic is great.
Mallika SomayajuluMallika Somayajulu
16:26 22 Feb 22
Dr. Spencer is awesome. Because of him, My back pain is gone and I can do the things I like again. His staff are very professional and polite.
mariette renaudmariette renaud
19:56 11 Feb 22
After many years of cervical spine discomfort and osteoarthritis most likely as a result of sitting at a desk for a good number of years, I found myself wanting to find an alternative means towards improving my spine health!My Naturopath Doctor recommended I see an Oesteopath namely Spencer Jean who came highly recommended.Spencer welcomed me into his office and the conversation began as to how to go about the process of correcting my posture! A plan of attack was formulated as to how to begin the process which was amazingly positive based on his confidence in doing so along with my part in wanting to do so!Today my posture has improved tremendously and I cannot thank Spencer enough for getting me to this point! The exercises are not difficult and As I see the progress, I am so much more encouraged in doing so! Thank you so much Spencer and the wonderful welcoming staff at Community Chiropractic Centre! I am truly blessed!
Spencer has been a great benefit to me, as he listens to what is wrong and works to help with that problem; so that I get some relief & can do more of my ADL. Before meeting Spencer & being under his care; I had very limited relief of discomfort. I would recommend anyone with chronic pain & skeletal ailments to give Spencer a try. He maybe just what you need in your life.
Tea MalbasicTea Malbasic
13:23 13 Jul 21
Spencer is great! Very professional and caring. After years of chronic back pain, I can honestly say I feel better after every visit. The office staff is friendly and very easy to deal with!
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03:18 17 Jul 20
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Olivia RivardOlivia Rivard
16:43 21 Oct 19
Spencer is an amazing osteopath. I brought my 3 week old to see him for colic and he has helped her immensely! She is now 3 months and doing so well. Spencer is fantastic with babies. He is so caring and my little just adores him! Highly recommend his service.
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18:10 06 Aug 19
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