Plantar Fasciitis is inflammation of the plantar fascia. The plantar fascia is a band of non-tensile tissue that originates from the heel and inserts in to the toes. The discomfort that people experience from plantar fasciitis is due to microscopic tears and the associated inflammatory processes that irritate the damaged area.
Plantar fasciitis is commonly associated with long periods of weight bearing and an increased body mass index. In the more athletic population subtle changes such as altering your footwear, improper running biomechanics and a recent change in training intensity or training surface can lead to plantar fasciitis.
Plantar fasciitis is typically described as a pain in the on the bottom of the foot, either in the mid portion or at the origin by heel. It is commonly most painful in the morning or after long periods of rest, this is due to the micro tears slowly repairing and tightening up, and therefore the first few steps can irritate these areas.
Your GP or Physiotherapist can normally diagnose plantar fasciitis with a good subjective and physical examination. In some cases we will use ultrasound scans or X-rays to confirm a diagnosis.
Due to the poor blood supply to the plantar fascia it can take up to 12 months to heal. Initial treatment would consist of soft tissue release work in to your gastrocnemius, soleus and the plantar fascia. We would also give you stretches to lengthen out these tissues to complement our release work. Finally we would give you exercises to strengthen your Tibialis Posterior muscle and the intrinsic foot flexor muscle group to aid offloading the plantar fascia.
What can you do at home?
➢ Don’t walk barefooted on hard, non-forgiving surfaces.
➢ Anti-inflammatory medication
➢ Rest your foot
➢ Arch support and heel cups
Does any of this sound familiar? If so contact our team for an initial consultation now!