As a physiotherapist, I often see patients struggling with heel pain caused by a condition known as plantar fasciitis. This condition affects the thick band of tissue at the bottom of your foot called the plantar fascia, which connects your heel bone to your toes and supports your foot’s arch. When this tissue becomes irritated or inflamed due to excessive strain, it leads to the sharp pain associated with plantar fasciitis.
Who is at Risk?
Plantar fasciitis doesn’t discriminate—it can affect a variety of people, but certain factors increase the risk:
- Runners and athletes: High-impact sports like running can place excessive strain on the plantar fascia.
- People on their feet all day: If you have a job that requires long hours of standing or walking (e.g., teachers, factory workers), you may be more prone to this condition.
- Those with foot mechanics issues: Having flat feet, high arches, or improper walking patterns can put stress on the plantar fascia.
- Overweight individuals: Carrying extra weight puts additional pressure on your feet, increasing the strain on the plantar fascia.
- Aging: The risk increases with age, especially between the ages of 40 and 60.
What Does Plantar Fasciitis Feel Like?
The classic symptom is heel pain, often described as sharp or stabbing. You might notice thepain is:
- Most intense when taking your first steps in the morning.
- Worsened after long periods of standing or after sitting for a while.
- More noticeable after exercise rather than during it.
How Can Physiotherapy Help with Plantar Fasciitis?
The good news is that physiotherapy can be highly effective in managing and resolving plantar fasciitis.
Here are some key strategies we use:
1.Stretching and Strengthening: I’ll guide you through stretches to improve the
flexibility of the Achilles tendon, calf muscles, and plantar fascia, which helps
relieve tension. Strengthening the muscles in your feet and legs can also provide
better support for the plantar fascia. 2.Manual Therapy: Techniques like soft tissue mobilization or myofascial release can help reduce tightness and improve the flexibility of the fascia and surrounding
muscles.
3.Taping and Orthotics: Depending on the severity, taping techniques or recommending custom orthotics (shoe inserts) can support your arch and relieve
pressure on the plantar fascia during everyday activities.
4.Education on Activity Modification: I’ll work with you to adjust your physical
activities, so you avoid high-impact exercises that may worsen your symptoms. We
can focus on low-impact alternatives like swimming or cycling that are easier on your feet while keeping you active.
5.Ice and Modalities: Applying ice to the heel can help reduce inflammation, and
certain therapeutic modalities like ultrasound or shockwave therapy may also be
considered to accelerate healing.
Preventive Measures You Can Take
While physiotherapy can help you recover from plantar fasciitis, preventing future flare-ups is just as important. Here are some tips to keep your feet healthy:
1.Footwear Matters: Always wear supportive shoes with proper arch support and
cushioning, especially if you spend a lot of time on your feet. Avoid walking barefoot
on hard surfaces.
2.Stretch Regularly: Incorporate daily stretches for your calves, Achilles tendons, and
plantar fascia into your routine to maintain flexibility and reduce tension on the plantar fascia.
3.Maintain a Healthy Weight: Keeping your body weight within a healthy range
reduces the stress on your feet and helps prevent overloading the plantar fascia.
4.Strengthen Your Feet: Exercises that target your foot and lower leg muscles, such as
toe curls or towel scrunches, can help provide extra support to the arch of your foot.
5.Activity Adjustments: If you enjoy high impact sports like running, try to alternate
them with lower impact activities to reduce stress on your feet. Pay attention to your body’s signals—if you experience pain, rest and adjust your activity accordingly.
When Should You See a Physiotherapist?
If you’re experiencing persistent heel pain that isn’t improving after a few weeks of rest or home care, it’s important to consult a physiotherapist. We can assess your symptoms, help determine the cause of your plantar fasciitis, and create a personalized treatment plan to get you back on your feet—pain-free!
Final Thoughts
Plantar fasciitis can be frustrating and painful, but with proper care and treatment, recovery is possible. As your physiotherapist, my goal is to help you overcome this condition through a combination of education, manual therapy, and personalized exercises. Let’s work together to keep your feet strong and healthy!
For more information or to schedule an appointment, feel free to contact us. Together, we can manage your plantar fasciitis and get you moving again!
Best regards,
Pain Free Physiotherapy and Allied Health