We treat a lot of patients for foot pain conditions, of which the most common one is plantar fasciitis. Plantar fasciitis responds amazingly well to chiropractic foot adjustments, plus it’s a long-term solution as it addresses the underlying cause. Misalignment of the 26 foot bones will elicit an
abnormal stretching force on the plantar fascia. This will eventually lead to micro tearing of the tissue and plantar fasciitis. A chronic plantar fasciitis condition may eventually lead to the development of a heel spur. These are bony protrusions at the bottom of the heel in the area where the plantar fascia attaches.

Heel pain may occur throughout the day during times of increased physical activity such as while running or extended walking. The pain may also present when standing up for the first time after a prolonged period of being seated. Patients with chronic plantar fasciitis and heel spurs often complain of morning foot pain that lasts for about 5-10 minutes after standing up following a night’s sleep. Pain at this time can become very severe.

Morning heel pain related to a heel spur is normally due to the prolonged shortening of the plantar fascia while sleeping, followed by an immediate elongation upon standing. In order to reduce this morning heel pain, plantar fasciitis and heel spur patients can use an easy stretch before getting out of bed. While lying on your back and keeping both knees locked
straight, dorsi-flex your feet as far as you can while simultaneously extending your toes up toward your head. This will stretch your plantar fascia and other plantar muscles. Hold this stretch for 20-30 seconds.

After you’ve relaxed from that stretch, do the exact opposite motion and stretch the tops of both feet. Do this by flexing your toes and plantar-flexing both feet pointing them away from your body. Hold this stretch for 20-30 seconds as well. Repeat both stretches three times each. Do these stretches
when you first go to bed and upon awakening before you stand up to get out of bed. This should reduce the severity and extent of morning heel
pain upon weight bearing. These stretches may cause some foot pain and discomfort, but it shouldn’t be extreme. If you experience sharp, stabbing pains then discontinue.

These stretches won’t completely alleviate all of your plantar fasciitis or heel spur pain, but they should help reduce the morning foot pain. Getting your feet adjusted is the best option for gaining a long-term solution for your plantar fasciitis and heel spur condition.