Plantar fasciitis, a common cause of heel pain, can greatly impact your daily activities.
If you’re seeking effective treatment and prevention strategies for plantar fasciitis, Physio can help with Plantar Fasciitis and our physiotherapists at Inline Physio have the expertise to assist you.
Understanding Plantar Fascia:
The plantar fascia is a thick band of fibrous tissue that connects the heel to the base of the toes. It plays a crucial role in supporting the arch of your foot and absorbing shock during walking and running. When the plantar fascia becomes irritated or inflamed, it leads to plantar fasciitis. Several factors, including overloading, improper footwear, and even bony changes like heel spurs, can contribute to the development of plantar fasciitis.
Effective Treatment for Plantar Fasciitis:
Research has demonstrated that physiotherapy is highly effective in treating plantar fasciitis. The treatment approach for plantar fasciitis is similar to managing tendon pain, involving symptom management and progressive soft tissue loading to promote strength and prevent recurrence.
Treatment Methods for Plantar Fasciitis:
The initial phase of treatment focuses on reducing pain and stiffness promptly. Using an ice pack is a simple yet effective way to alleviate pain. Rolling a frozen drink bottle under your foot while gently massaging the plantar fascia can provide relief. In some cases, anti-inflammatory medication may be recommended.
Physiotherapy techniques aimed at reducing pain may include joint mobilizations for stiff joints, massage, and dry needling. Depending on the underlying cause of your plantar fasciitis, taping, braces, or heel cups may be used to support and protect the plantar fascia. Flexibility exercises for the calf, such as using a foam roller or performing calf stretches, can also be beneficial. It is advisable to hold these stretches for at least 30 seconds, 4-5 times a day.
The subsequent phase of rehabilitation focuses on progressively loading and strengthening the plantar fascia through specific exercises. One such exercise is heel raises with an elevated big toe. This exercise places additional load on the plantar fascia by raising the big toe on a towel or dowel. Initially, this exercise can be performed using both feet before gradually transitioning to the affected leg.
In addition to these interventions, your physiotherapist will address other contributing factors, such as reduced joint flexibility in the big toe or ankle, inappropriate footwear, and diminished muscular strength or endurance.
The Importance of Exercise:
It is crucial to continue exercising while managing plantar fasciitis. Similar to tendon injuries, both overloading and underloading can exacerbate symptoms and prolong the healing process. A general guideline is to continue exercising as long as morning pain and stiffness do not worsen the following day. Consider modifying the distance, speed or incline of your walks or runs to ensure that pain does not increase several hours after exercise or the next day. In some cases, cross-training exercises like cycling or using the elliptical machine can be excellent alternatives to maintain fitness.