Here at my clinic, I see plenty of patients suffering from heel pain. They almost always have a similar story:
“I have an extremely painful sensation right on the heel of my foot”
“My pain is always there in the mornings, and after I do any activity!”
“I’ve had to stop my running because I just can’t bear the pain”
“The pain seems to ease as I move but it kills me immediately after”
“If I sit at my desk for an hour or so, then get up to move I can’t walk with the pain in my heel!”
All of these complaints are those you would expect from somebody suffering from Plantar Fasciitis. You may have heard of this frustrating condition before – especially if you are a runner or work on your feet a lot!
In this week’s column, I hope to give you the correct and most up-to-date information on this condition and how to treat it.
What Is The Plantar Fascia?
The plantar fascia is a flat band of tissue that connects your heel bone to your toes and supports the arch of your foot.
What Is Plantar Fasciosis? Is It the Same As Plantar Fasciitis?
Plantar Fasciosis is an overload injury of the plantar fascia. It is degeneration of your plantar fascia. This condition has historically been called plantar fasciitis because it was believed that plantar fascia inflammation was the principal underlying cause. Plantar fasciosis is a more accurate name for this condition because it involves degeneration of your plantar fascia, not inflammation.
Why Me? What Can Cause Plantar Fasciosis?
It is very common in runners due to the repeated stress being placed on the fascia – can sometimes be linked to poor running technique but more often than not the process of doing too much too soon is enough to overload the fascia.
Plantar Fasciosis is very common among beginner runners who might go from doing no running at all straight into a 5km run. This is too drastic of a change for the body to handle in such a small space of time and the plantar fascia isn’t used to this amount of stress and becomes
irritated and painful.
Another common group of people who suffer from Plantar Fasciosis are those who work on their feet all day. 50% of Plantar Fasciosis sufferers are on their feet all day.
Our Top 6 Tips For Providing Some Relief!
Stretching
Stretching of the plantar fascia and/or calf muscles can provide some people with relief! Try to gently stretch your calf and plantar fascia twice a day and you might see some
benefits!
Gel Inserts/Heel Pads
these heel pads can be bought at a relatively no cost compared to more expensive custom orthotics and have been shown to be just as effective – give it a go and see if you feel the benefits!
Ice Or Heat
Applying Ice or heat to the Plantar Fascia has been effective in reducing symptoms short-term in a handful of patients but is not guaranteed to work in everyone. You could start by rolling your foot on a frozen water bottle for 10 minutes every few hours and see if it helps you! Remember to put a towel between your skin and the bottle to avoid ice burns!
Night Socks
There are a range of night socks available – some more comfortable than others, it’s important to find the one that you find most comfortable! Night socks don’t work with
everyone, however, they are only effective in about 1/3rd of people.
Reducing The Load On Your Foot
This is the most important tip we can give you. The act of adjusting your activity levels and reducing the stress on your plantar fascia can bring some decrease in symptoms – the important part then is how we load it back up.
Load It Back Up
Once the pain has settled a gradual loading programme has been shown to be the best way to gain long-lasting relief from this frustrating condition.
Struggling With Plantar Fasciitis?
If you’ve recently been diagnosed with plantar fasciitis or you suspect it could be why your foot is painful and swollen, we can help you get back to doing your favourite activities foot pain-free!
Right now, we’re offering you the chance to book a free telephone consultation where you can speak to one of our expert physiotherapists about your foot pain problems, ask your important questions and get clarity from the answers about how physiotherapy can help you!
If you’ve had enough of foot pain ruining your favourite sports and activities arrange a free telephone consultation by calling our Lucan clinic at 086 787 6358.
Other Free Resources For Plantar Fasciitis
Read Our Blog – Shockwave Therapy For Plantar Fasciitis
Read Our Blog – Patellofemoral Pain Syndrome
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