Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes, known as the plantar fascia.
Plantar fasciitis commonly causes stabbing pain that often occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.
It is more common in runners and in people who are overweight.
Symptoms:
Plantar fasciitis typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it also can be triggered by long periods of standing or when you get up from sitting.
Risk factors:
Even though plantar fasciitis can develop without an obvious cause, some factors can increase your risk of developing this condition. They include:
Age. Plantar fasciitis is most common in people between the ages of 40 and 60.
Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and aerobic dance — can contribute to the onset of plantar fasciitis.
Foot mechanics. Flat feet, a high arch or even an atypical pattern of walking can affect the way weight is distributed when you're standing and can put added stress on the plantar fascia.
Obesity. Excess pounds put extra stress on your plantar fascia.
Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can be at increased risk of plantar fasciitis.
Treatment
Most people who have plantar fasciitis recover in several months with conservative treatment/management.
Medicines
Pain relievers you can buy without a prescription such as ibuprofen and naproxen can ease the pain and inflammation of plantar fasciitis.
Physiotherapy:
Exercises and stretches are a good way to manage plantar fasciitis and strengthen smaller muscles of foot and calf muscles.
Manual therapy: At PhysioGenics St Johns Wood London, we engage a patient in plantar release and calf muscle release followed by passive stretches for the plantar fascia.
Ultrasound: Ultrasound is used to reduce the inflammation.
Electrotherapy: Electrotherapy is use to activate deeper muscles of foot and ankle.
Orthotics. Your health care professional might prescribe off-the-shelf or custom-fitted arch supports, called orthotics, to distribute the pressure on your feet more evenly.
Rehab Plan:
Warm-water dips 10-15min for plantar fascia release
Towel Toe curls to exercise deep flexors of foot
Self plantar release using ball or water bottle
Manual therapy for plantar release
Plantar stretches
Foam rolling for calf muscles
Seated and standing calf stretches
Standing calf raises 10 Reps x 3 Sets
Single leg calf raises with toe extended 10 Reps X 2 sets (each side)
Orthotic arch support insole
Injections. Injecting steroid medicine into the tender area can provide temporary pain relief. Multiple shots aren't recommended because they can weaken your plantar fascia and possibly cause it to rupture.
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