Plantar Fasciitis
What is Plantar Fasciitis?
The plantar fascia is a thick, strong band of tissue that runs from your heel bone to connect to the base of the toes. Where it connects to the heel bone can become sensitive and inflamed. Common symptoms include early morning stiffness/pain and pain when moving after being inactive.
What are the causes?
A recent increase in how much time is spent on your feet during the day/week. Most commonly seen with an increase in running/walking distance or frequency. Unsupportive footwear can be an additional factor leading to irritation of the plantar fascia. Muscle imbalances, tightness and weakness may also contribute.
How do you treat plantar fasciitis?
By creating the right environment for the body in terms of activity levels and recovery allowing it to adapt and to settle symptoms. We can achieve this by modifying or reducing painful activities to a level the plantar fascia can manage (load management). We recommend consulting your local health professional for advice regarding appropriate footwear and a graded exercise program to prevent recurrence.
What exercises are good for plantar fasciitis?
Calf stretches can be beneficial, especially in the early stages while your heel is irritable. Stretching the calf in both a straight and bent knee position will help target both the superficial layer (gastrocnemius) and deep layer (soleus) of your calf. As your pain levels reduce, targeted strengthening of the calf and intrinsic foot muscles may be beneficial to help increase your bodies tolerance to load.
What should I avoid?
Doing too much too soon, especially when it comes to standing, walking or running as these place high levels of force on the plantar fascia. Overstretching the arch of the foot/big toe may cause a flare up of symptoms so be careful with how intense and long you stretch for.
How long does it take to heal?
Recovery timeframes vary from person to person although you should see some significant improvement within the first 2-4 weeks of load management. Depending on how long you have had it for and if it is a recurring issue, symptoms may persist for up to 3 months.
Is it okay to exercise with plantar fasciitis?
As a general guide it is okay to exercise with pain provided it is mild, not affecting the way you walk/run (e.g. limping) or is still sore 24 hours later. Exercising with a mild level of pain that recovers by the next day can actually help make you foot and ankle more robust over time. However, I recommend that you seek the experience of a professional to assess your foot and provide you with clear advice and a rehabilitation program tailored to you rather than Googling your way through rehab!
If you would like someone to help make sense of your pain, please call us at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.