plantar fasciitis

What is it?

Plantar fasciitis is a common condition characterised by inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. It is the most prevalent cause of heel pain and can affect individuals of all ages. The plantar fascia acts as a shock absorber and plays a crucial role in supporting the arch of the foot. When this tissue becomes overused or stretched excessively, it can lead to inflammation, resulting in pain and discomfort.

How can physiotherapy help with plantar fasciitis?

Plantar fasciitis is a common condition characterised by inflammation in the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. It is the most prevalent cause of heel pain and can affect individuals of all ages. The plantar fascia acts as a shock absorber and plays a crucial role in supporting the arch of the foot. When this tissue becomes overused or stretched excessively, it can lead to inflammation, resulting in pain and discomfort. 

1. Manual therapy techniques: Your physiotherapist may use hands-on techniques such as soft tissue mobilisation, massage, or joint mobilisation to reduce pain and improve tissue flexibility.

2. Stretching and strengthening exercises: Specific exercises targeting the plantar fascia, calf muscles, and foot arch can help improve flexibility, strength, and stability. These exercises may include calf stretches, toe curls, and towel scrunches.

3. Bio-mechanical assessment and correction: Your physiotherapist may assess your foot posture, gait mechanics, and footwear choices to identify any contributing factors to your condition. They may provide advice on appropriate footwear, orthotic prescription, or gait retraining to optimise foot mechanics.

4. Modalities: Additional modalities such as ultrasound therapy, electrical stimulation, or ice application may be used to alleviate pain and promote tissue healing.

A comprehensive physiotherapy program can significantly improve symptoms, enhance function, and prevent future recurrences of plantar fasciitis.

What can you do at home to help manage pain? 

In addition to physiotherapy interventions, there are several measures you can take at home to manage pain and promote healing for plantar fasciitis. Here are some self-management strategies:

• Rest and reduce activity: Avoid activities that exacerbate pain and put strain on the plantar fascia. Give your foot ample rest to allow the tissue to heal. 

• Ice therapy: Apply ice packs or use a frozen water bottle to gently roll under the affected foot for 15-20 minutes, several times a day, to help reduce pain and inflammation.

• Gentle stretching exercises: Perform regular stretching exercises for the calf muscles and plantar fascia to improve flexibility and alleviate tension. Examples include calf stretches against a wall and toe stretches using a towel or a resistance band.

• Supportive footwear: Wear shoes with good arch support, cushioning, and shock absorption. Consider using orthotic inserts or heel cups to provide additional support to the arches.

• Over-the-counter pain relievers: Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen sodium, may help alleviate pain and reduce inflammation. Consult with your healthcare provider before taking any medication.

Remember, these self-management strategies are intended to complement professional care and should be discussed with your physiotherapist or healthcare provider for personalised advice.

Summary

Plantar fasciitis can cause significant discomfort and impact daily activities. Understanding the condition, seeking appropriate physiotherapy treatment, and implementing self-management strategies are essential for effective management. Physiotherapy can play a crucial role in reducing pain, improving flexibility and strength, and optimising foot biomechanics. By combining professional care and self-management techniques, you can actively participate in your recovery journey and improve your overall foot health.

Please note that while the strategies outlined in this blog can provide relief and promote healing, it is important to consult with a healthcare professional or physiotherapist for an accurate diagnosis and personalised treatment plan. With the right approach and commitment to self-care, you can alleviate the symptoms of plantar fasciitis and regain pain-free mobility.