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Take 3 Steps to Walk Pain Free

Plantar fasciitis is the most common cause of pain in the heel. Pain is felt in the heel or across the bottom of the foot while standing or walking. This debilitating foot pain is often most severe in the mornings when you take your first steps. We have put together this list to help you properly manage your plantar fasciitis!

Take these 3 steps to resolve your plantar fasciitis...

Step 1 See a Massage Therapist:

Your plantar fasciitis is a supportive band of connective tissue that spreads from your heel to your toes. Massage therapy effectively reduces inflammation, and lengthens the plantar fascia by breaking apart adhesions and scar tissue caused by strain and micro tearing.

Step 2 Have a daily self-care routine:

Your Massage Therapist will show you a self-care routine which involves strengthening your foot stabilization muscles, while actively stretching the plantar fascia. This often involves rolling your foot on a lacrosse ball or a frozen water bottle.

Step 3 Wear proper footwear or orthotics:

SAY NO to Uggs, flip flops, and the 6 inch heels! Plantar fasciitis is generally caused by wearing footwear that isn't suited to your foot design. Many individuals have flat or high foot arches that require supportive footwear or even an orthotic. See your local orthotic specialist for information on orthotics and proper footwear that is suited to the design of your foot.


If massage therapy isn't helping your plantar fasciitis pain, physiotherapy is also a great option. A physiotherapist will manually treat your plantar fascia, as well as use different modalities such as acupuncture, ultrasound, taping, and radial shockwave therapy.

In extreme cases of plantar fasciitis, your massage therapist or physiotherapist will have you contact your family physician for an appropriate referral to a foot specialist.

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