Explanation of Diagnosis

Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes. It is caused by repetitive stress, overuse, improper footwear, flat feet, or high arches. Symptoms include sharp heel pain, especially in the morning or after prolonged standing, stiffness, and tenderness along the bottom of the foot.

Specific Work Modifications

• Avoid prolonged standing or walking on hard surfaces.
• Wear supportive, cushioned shoes with arch support.
• Use orthotic inserts or heel cups to reduce pressure on the plantar fascia.
• Take sitting breaks if the job requires extended walking or standing.
• Use anti-fatigue mats if standing for long periods.

Specific Activity Modifications

• Avoid high-impact activities such as running, jumping, or walking long distances on hard surfaces.
• Modify workouts by switching to low-impact exercises such as swimming or cycling.
• Wear proper athletic shoes with shock absorption during sports.
• Stretch and strengthen the foot daily before and after activities.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon and ligament repair.
• Vitamin D3 (1000-2000 IU daily) – Aids in bone and soft tissue health.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and reduces foot cramps.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation in the plantar fascia.
• Turmeric (500 mg twice daily) – Natural anti-inflammatory.

Recommended Nutrition and Hydration

Diet Recommendations:

• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, nuts, and leafy greens.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support tissue repair.
• Limit processed foods, sugar, and alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain soft tissue hydration.
• Limit caffeine and alcohol, which can slow healing and increase inflammation.

Home Exercise Prescription

Perform 2-3 times daily to improve foot flexibility, reduce pain, and strengthen the plantar fascia:

Stretching & Mobility

1. Plantar Fascia Stretch

1. • Sit and pull your toes back toward your shin.
   • Hold for 20-30 seconds, repeat 3 times per foot.

2. Calf Stretch (Straight & Bent Knee)

1. • Stand facing a wall, place one foot back, and keep the heel on the ground.
   • Hold for 20-30 seconds, repeat 3 times per leg.

3. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently.
   • 1-2 minutes per foot, 1-2 times daily.

Strengthening & Stability

4. Towel Scrunches (Arch Strengthening)

1. • Place a towel under your foot and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

5. Heel Raises

1. • Stand and slowly raise onto your toes, then lower.
   • 10 reps, 2 times daily.

6. Toe Spreading Exercise

1. • Place your foot flat on the ground and try to spread your toes apart.
   • Hold for 5 seconds, repeat 10 reps per foot.

Avoid walking barefoot, high-impact activities, and unsupportive shoes until symptoms improve.

Helpful Books

1. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman
2. "Fixing Your Feet: Injury Prevention and Treatment for Athletes" – John Vonhof

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.