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May 22, 2021 By Dr. Todd Anderson

Plantar Fasciitis: An Easy Solution to a Painful Nuisance

Plantar fasciitis typically presents as a sharp pain at the heel – particularly after laying in bed all night. Although the pain can persist longer than that, it will generally get better throughout the day and then back to pain the next morning.

Reduce the dependency of supportive shoes

The first recommendation for plantar fasciitis is to wear shoes that support the arch of your foot. The reason this helps is because the most common driver is a weak or “dropped” arch in the foot. The arch of your foot has the same advantage of arch bridges in architecture. The bones in your feet are allowed to distribute force evenly through the foot and less stress through the fascia.

The muscle in charge of supporting the arch is called the posterior tibialis. Additionally, the gastroc and soleus (calf muscles) are very important to support proper function of the foot. Fatigue is the most common cause of any injury. Fatigue results from that muscle doing too much too quick (over worked) or too little too long (deconditioning / out of shape) leading to fatigue then “injury.”

In the case of doing too little – we spend too much time in overly supportive shoes and decondition a muscle that we are dependent on any time we are upright.

The solution to this is to start spending less time in those shoes and start working on spending time barefoot or in minimalist shoes.

Minimalist Shoe Favorites

  • Vivoactive barefoot – Coupon Code: TAHEALTH (10% off, no kickback.)
  • Xero Shoes

In the case of doing too much – athletes over-work this very resilient muscle to the point of failure. This isn’t nearly as common as the former, but the fix remains the same.

Manual Therapy for Plantar Fasciitis

Before taking that first step out of bed in the morning work on the inside of your shin bone. Aim somewhat deep behind the shin bone where the posterior tibialis muscle lives. Exercise caution and see a professional if you have a history of blood clots or other cardiovascular issues as you may exacerbate those problems.

Next start to work on the inside of the calf looking for “knots” or “trigger points” throughout. Again, try taking that first step. Work your way out to the outer portions of the calf and see if that makes a difference. Apply deep pressure for around 15 seconds in each spot you find. They will be sore.

Try stepping out of bed between working on each muscle to determine which muscle was the primary issue for you as this can differ between people.

Do NOT’s for Plantar Fasciitis

  • Ice
  • Roll out the fascia: If pushing where it hurt worked then we wouldn’t have difficult chronic pain patients. Treat the cause and fix the dysfunction.
  • Wear or rely completely Orthotics, Supportive, or “Corrective Shoes”: They can be used as a crutch as you rehab, but will make you even more dependent on them over time.

Stubborn cases may need a deeper look. Looking further up the chain, supporting the adrenal glands or other nutritional work will be helpful in these cases. Seek out a professional in your area.

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Dr. Todd Anderson
Dr. Todd Anderson
Owner | Author at Dr. Todd Anderson
Dr. Anderson has vast experience aiding patients to reach higher levels of internal and external health performance.
Dr. Todd Anderson
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Filed Under: Pain Tagged With: Foot Pain, Plantar Fasciitis

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Holly Miller
Holly Miller
2021-11-23
I have seen Dr Todd for a few years and I must say, he goes above and beyond for his patients. He is extremely knowledgeable in his field and is very caring as well. He will take the time to explain everything to you so you can better understand what is going on and, therefore, be able to find a solution to the cause! I love that treatment of causes is the priority, not just treating symptoms. He has helped me personally with a lot of hormonal issues that have been causing me problems with fatigue, inability to lose weight, digestive issues,, migraine headaches and more. All other Drs just want to treat the individual symptoms with medication versus treating the root CAUSE! I'm so thankful for Dr Todd and all he has taken the time to help me with!
Dave Dickens
Dave Dickens
2021-10-31
I am very sorry to lose Todd as my chiropractor. You folks are in for an excellent mix of chiropractic and holistic healing. I cannot recommend him highly enough.
Suzanne Swiney
Suzanne Swiney
2021-10-20
Dr. Todd Anderson changed my life. I was seeing seven specialists when I started seeing Dr Anderson three years ago. He helped me regain my life, and I’m down to two specialist and a chiropractor. He also helped get my blood sugar under control by finding numerous food sensitivities and multiple infections, all of which were treated without prescription medication. As a result, my pain from chronic inflammation is gone; I’m sleeping through the night and have more energy and stamina. He thoroughly explained the importance of nutrition in a life with autoimmune diseases. He was easy to talk with and put the patient’s needs first. I was never anxious while under his care because I was continually informed. I was very blessed to have his care for three years until he and his wife moved. If you’re looking for this type of care, Dr Anderson is the best.
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Heather Nelson
2021-09-30
Dr. Anderson is very professional and knowledgeable. I would highly recommend him!
Nicole Michaelis
Nicole Michaelis
2021-09-20
Dr. Todd is the best. He has helped me so much. I'd be limping into his office and leave with a spring in my step. Well, maybe not immediately. But he always made me feel better, digged deep to unearth the issues, and helped me get back out there ready to do what I love to do.
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2021-09-17
I’ve had numerous back, neck and shoulder issues over the past few years. Dr. Anderson has done an amazing of treating my issues with a focus on finding the underlying issues and treating them. It’s allowed me to stay in the gym and on my mountain bike when I don’t believe I could have otherwise. I’d highly recommend him to anyone dealing with pain, range of motion and other issues.
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Cristie Bryant
2021-09-14
The care I have received from Dr. Anderson was excellent. He is professional, caring and he listens. His methods are unique, non invasive and his knowledge of overall health are second to no one. I would highly recommend him to anyone.
Laura Cunningham
Laura Cunningham
2021-09-11
Highly recommend Dr. Anderson! He is knowledgeable, thorough and caring! He has helped so many people and has been a huge asset to our community! He will be greatly missed. Best wishes on your next endeavor Dr. Anderson! Your new community is gaining a wonderful doctor.
amy estep
amy estep
2021-09-10
Dr. Anderson was very helpful n took time to listen to all my concerns. He would always help explain any blood work or test that I had done n that helped me understand a lot. He is very caring n sympathetic doctor n will be missed.
Melissa Brown
Melissa Brown
2021-09-03
So knowledgable with nutrition. Eases my aches and pains through diet and kinesthetic work. Excellent care.

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About Dr. Todd Anderson

The purpose of this site is to educate and break down the rhetoric of mainstream thought prohibiting the progress of health through functional nutrition and chiropractic. He is a chiropractor currently located in Elk River, Minnesota.

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Disclaimer: Dr. Todd Anderson is a licensed Chiropractic Physician and Applied Kinesiologist in the state of Minnesota & West Virginia. Information on this website is provided for general educational purposes only and is not intended to constitute (i) medical advice or counseling, (ii) the practice of medicine including psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, (iii) the creation of a physician patient or clinical relationship, or (iv) an endorsement, recommendation or sponsorship of any third party product or service by the Sponsor or any of the Sponsor's affiliates, agents, employees, consultants or service providers. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases. If you have or suspect that you have a medical problem, contact your health care provider promptly.

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