Plantar fasciitis is when the plantar fascia, a thick tissue that runs under the arch of your foot becomes irritated. The plantar fascia connects your heel to the toes in your foot. It is the most common cause of heel pain, and is often a condition that slowly builds up over time.
Symptoms of Plantar Fasciitis
- Pain in the heel;
- Pain/stiffness under your foot when you first get out of bed or stand up after sitting;
- Pain under the foot after sport/activity has ceased;
- Limited ability to pull your ankle up towards the shin.
Contributors to Plantar Fasciitis
- A pronated (flat foot) or supinated (high arch) foot shape or movement with walking;
- Prolonged standing or walking i.e. a standing job;
- Poor biomechanics;
- Increased load through the foot such as with running or sporting activity;
- Being overweight or obese;
- Weakness/tightness in the calf muscles;
- Weakness in the core muscles.
Management of Plantar Fasciitis
If you meet a whole lot of people who have had plantar fasciitis, it is likely they will give you many different answers as to how their condition was resolved. A physiotherapist will identify the best approach for you and guide you through it step by step.
An easy starting point at home is to freeze a water bottle and roll it under your foot for 10-15 minutes a few times a day to help settle the pain.
When you see your physiotherapist, they will assess in detail and provide advice regarding:
- Addressing the shape of the arch of your foot;
- Giving correct biomechanical advice on how you are standing, walking, or running;
- Teaching you mobility and stretching exercises;
- Provide a targeted, graduated program to strengthen the applicable muscles;
- Provide treatment to help to settle the symptoms so that you can get moving again.
Remember, just like shoes, when it comes to plantar fasciitis, there is no “one size fits all."
If you think you may be suffering from Plantar Fasciitis or if you are experiencing heel pain, please contact us today to speak with one of our physiotherapists.