Spotlight on... Plantar Fasciitis

Plantar fasciitis, also referred to as plantar fasciopathy or plantar heel pain, is a prevalent foot condition indicated by degeneration of the thick band of tissue along the bottom of the foot that connects your heel bone to your toes. This often leads to discomfort and pain experienced in the heel area, typically felt with the first steps in the morning. but also can consist of prolonged pain which is present during weight bearing and at rest. It can affect people of all ages, both athletic and non-athletic and is thought to affect between 4-7% of the population and about 8% of runners. Plantar fasciitis often presents chronically with symptoms lasting over a year in duration.

Signs and Symptoms to Watch Out For

• Heel Pain : One of the most tell tale signs of plantar fasciitis is sharp pain in your heel, particularly when getting out of bed or standing up after prolonged periods of rest.

• Stiffness : You may experience stiffness in your foot, making movement challenging, especially after long periods of standing, sitting or sleeping.

• Tenderness : The affected area of your heel might be tender to touch, or feel sore when you are walking bare foot on hard surfaces.

• Sudden increases in recent activity levels can sometimes be the culprit for increased pain and tenderness around the heel.

Treatment Options

When it comes to treating plantar fasciitis, several options can help alleviate pain and promote healing:

• Rest and Ice : Giving your feet a break and applying ice to the affected area can reduce your symptoms and provide relief. *Top Tip* put a plastic water bottle in the freezer and use this to roll underneath your foot to help soothe your symptoms

• Massage Therapy : Your massage therapist can use techniques such as Trigger Point Therapy, Active Release Techniques and Myofascial Release to provide relief of your symptoms as well as facilitating the healing process. You will also be given targeted exercises and stretches to help strengthen the muscles supporting the plantar fascia and improve flexibility.

• Orthotic Inserts : Customised shoe inserts provided by a podiatrist can provide support and cushioning to reduce strain on the plantar fascia. They can also provide more intensive treatments for cases where symptoms have been experienced for a longer period.

• Night Splints : Wearing night splints can help maintain a gentle stretch on the plantar fascia during sleep, preventing stiffness in the morning.

Rehabilitation Exercises

Rehabilitation exercises play a crucial role in managing plantar fasciitis and preventing future flare-ups. Here are some exercises that can aid in your recovery journey:

1. Foot/Calf Stretches

• Wall Calf Stretch : Place your hands on a wall with one leg forward and one leg back, keeping both heels flat on the ground and bending the front knee to stretch the calf muscle of the back leg.

• Passive Foot Stretch : Sitting on a chair, place one foot up onto the opposite thigh. With one hand around the ball of your foot gently pull your foot backwards (so your toes are pointing towards your chin). This is a mobility exercise for the ankle.

2. Plantar Fascia Stretch

• Towel Stretch : Sit on the floor with your legs extended and place a towel around the ball of your foot, gently pulling the towel towards you while keeping your knee straight to stretch the plantar fascia.

3. Toe Curls

• Towel Pickup : Place a small towel/flannel on the floor and use your toes to grip it and pick it up, strengthening the muscles in your feet.

4. Ankle Exercises

• Ankle Alphabet : Rotate your ankles in circular motions to 'draw' the letters of the alphabet using your big toe. Make each letter as big as possible, working through upper and lower case. This will help to improve flexibility and mobility in the ankle joint.

  
  

5. Ankle Strengthening

• Heel Lifts : Roll a small towel and place it on the floor. Place your toes on top of the roll under both feet. Lift your heels from the floor. Return to the start position and repeat as required.

(video courtesy of @Liz_bayley_physio)

By incorporating these exercises into your daily routine, you can aid in the rehabilitation of your plantar fasciitis and enhance the strength and flexibility of your feet.

Make an appointment to discuss how we can help create a treatment plan to suit your needs, and get you back on your feet!