Plantar Fasciitis

Plantar Fasciitis is normally experienced with pain on the sole of the foot at the front of the heel bone or along the sole of the foot.  It is usually very painful to push on this area.

The injury is an inflammatory episode of the plantar fascia and is usually caused by overloading (i.e. too much weight) or too much exercise. It is common amongst sports people particularly those associated with running or jumping sports, but can also be found in the sedentary patient. 

Symptoms can be aggravated by weight bearing, especially in the morning, standing or walking for long periods and may be more painful at the start of a run.

Other elements such as changes in activity or training patterns may also contribute as could new training shoes.  Patients who may be carrying excess weight have also been found to be prone to Plantar Fasciitis as are people with lower limb biomechanical issues such as overpronation.

The initial method to ease the pain is to decrease inflammation – this may be done using anti-inflammatory medication initially and in severe cases, reduction of weight bearing activities which may also include using crutches.

Icing may also prove effective and should consist of an ice pack wrapped in a moist towel and applied for 15-20 minutes or Ice Cup Massage over the painful area for 2-3 minutes at a time. **Please be very careful as ice can burn**

Taping may also help in the short term as will seeing a podiatrist who will be able to advise on orthotics to correct any biomechanical issues.

Stretching can also be very important to resolve of Plantar Fasciitis and we have illustrated some below which you may find useful.

 

Plantar Fascia Stretch

Stand with your big toe against the wall, a table leg or the bottom stair with your knee bent.  Gently squeeze your knee forward until you feel tension in the sole of your foot and calf.  Hold for 30-60s and repeat x3. Ease off tension if sore.  Repeat 2-3 daily.

 

            

 

Images © Physiotec

 

Plantar Fascia Ball Release

In sitting, gently roll the golf ball backwards and forwards over the sole of your foot.  This will be uncomfortable.  If it is too sore start with a squash ball and progress to a golf ball.  Do 2-3 minutes at a time.  You should not feel more pain afterwards.

  

Images © Physiotec

 

Gastrocnemius Stretch (left leg)

In stride standing, keep the left leg straight and bend the right knee.  Gently move your weight onto your right foot keeping the left heel on the ground.  You should feel tension at the top of your calf and behind your knee.  Hold in a comfortable tension for 30-60s.  Repeat x3 and x3 daily.

 

Images© Physiotec

 

Soleus Stretch (left leg)

In stride standing bend the left and right legs. Keep both heels on the ground and bend knees as far as you can.  You should feel tension at the lower end of your left calf.  Hold on comfortable tension for 30-60s.  Repeat x3 and c3 daily.

 

 Images© Physiotec

 

Disclaimer: This information is not a substitute for medical advice and you should seek professional advice from a doctor, physiotherapist or other healthcare professional.