Pain Free First Steps
The root cause plan to end plantar fasciitis
By Dr. Craig Patane, D.C., FRCms. Sports chiropractor, running coach, running injury and movement specialist.
$29. 40 page PDF, instant download.
If the first steps out of bed feel like walking on a bruise, and the pain eases as you move only to return after you sit, you are describing plantar fasciitis. It is one of the most common causes of heel pain and one of the most mismanaged. Rest, a new insole and a cortisone injection can quiet it for a while, but they rarely change why the heel was overloaded in the first place.
This guide is the plan I use with patients in my Brooklyn clinic. It explains what is actually happening in the tissue, shows you how to find what is driving the load, and takes you step by step through rebuilding the foot and calf so the pain does not come back.
What is inside
- /What plantar fasciitis really is, and why it lingers for months in so many people
- /Every treatment option, compared honestly, from stretching and taping to injections and surgery
- /Four self tests that show where your overload is coming from
- /What you can do at home, with every exercise illustrated, dosed and paired with its most common cheat
- /My plan, the ADAPT method: assess, decrease, activate, progress and transfer back to full activity
- /A realistic timeline, week by week
- /What to do if the plan stalls, including when regenerative therapy such as shockwave makes sense
- /Answers to the questions patients ask me most
- /A 16 week tracker and retest log to measure your progress
Who it is for
Anyone with heel pain that has been diagnosed as plantar fasciitis, or who suspects it: runners, walkers, people on their feet all day, and anyone who has been told to rest and wait. It is written to be read and used at home. It is not a substitute for an examination, and it tells you clearly when to see a provider.
Who I am
I am Dr. Craig Patane, a sports chiropractor with twenty years in practice, a competitive ultra and road runner, a certified running coach and a nutritionist. I treat running and sports injuries at Form & Function Chiropractic and Rehab in Brooklyn, where I use the ADAPT method to find what is causing the problem and rebuild the body around it.
Instant download as a PDF you can read on your phone, tablet or computer, or print.
Questions about the guide? Email drpatane@formandfunctionchiropractic.com