Plantar fasciitis is a common foot condition causing pain for many people, typically affecting active adults aged 25-65. It develops when the plantar fascia, a band of tissue supporting the foot arch, becomes strained and irritated due to excessive stress over time. This can lead to reduced elasticity and irritation of the fascia, resulting in pain.
Risk Factors:
- Foot arch issues, such as flat feet or high arches.
- Engaging in long-distance or downhill running on uneven surfaces.
- Weight gain, especially during pregnancy, which adds pressure on the feet.
- Having a tight Achilles tendon or back chain.
- Wearing shoes that do not support your body.
- Abrupt changes in activity levels.
The back chain refers to various structures along the back of the leg, including the hamstrings, calf muscles, and the plantar fascia. Research indicates that individuals with plantar fasciitis often have tighter back chain muscles.
Symptoms and Diagnosis:
Recognising symptoms of plantar fasciitis is crucial for early intervention and effective management as symptoms can vary in severity and onset.
Common signs include:
- Pain at the bottom of the foot near the heel. This can range from a dull ache to a burning or sharp, stabbing sensation.
- Intense heel or foot discomfort upon first standing up after waking or after long periods of rest. The pain generally eases after a few minutes of walking.
- Pain that worsens after physical activity, particularly noticeable when traversing stairs, rather than during exercise.
- Tenderness when touching the affected area, especially near the heel.
Managing plantar fasciitis:
We take a comprehensive approach that includes whole body stretching, strengthening, rest, and other supportive measures:
- Rest: Take a break from activities that exacerbate pain to allow the plantar fascia to heal. Consider low-impact exercises like cycling or swimming that put less stress on your feet than walking or running.
- Stretching Exercises: Stretching exercises play a crucial role in managing plantar fasciitis, as studies have demonstrated a notable improvement in heel pain following eight weeks of regular plantar fascia stretching.
- Strengthening Exercises: Strengthening glutes as well as calf muscles and intrinsic foot muscles can provide better support the plantar fascia. This support helps distribute forces more evenly across the foot during movement, reducing strain on the fascia.
- Ice Therapy: Apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation and alleviate pain. Use a cold-water bottle, ice pack, or frozen gel pack wrapped in a thin cloth.
- Supportive Shoes: Wear shoes with good arch support and cushioning to reduce strain on the plantar fascia. Avoid worn-out or unsupportive footwear whilst your foot is irritated. When the pain diminishes you may strengthen your foot to rely less on extra foot support and cushioning.
If you’re experiencing the same symptoms, our physiotherapy team can help alleviate your discomfort. Call us at 8068 4696, email us, or drop by the clinic for a chat. Also, check out our exercise posts on Instagram and follow us @mindheartbodycentre.