Plantar fasciitis

A common foot condition that causes pain and discomfort in the heel and arch of the foot.

Why does it happen?

It is caused by the inflammation of a fibrous structure at the sole of your foot called plantar fascia.

This condition affects a large number of people, particularly athletes and runners, and can be very debilitating if not properly managed.

Symptoms

  1. The most common symptom of plantar fasciitis is pain in the bottom of the foot, particularly in the heel area.
  2. Pain is often most severe in the morning, when you take your first few steps after getting out of bed.
  3. Pain may also aggravate by standing for long periods of time, walking, or running.
  4. Stiffness in the foot
  5. Tenderness or swelling in the heel
  6. Pain that worsens over time.

Causes

  1. Overuse or repetitive strain on the plantar fascia
  2. Flat feet or high arches
  3. Tight calf muscles or Achilles tendons
  4. Obesity or sudden weight gain
  5. Weakening of leg muscles
  6. Poor footwear or inadequate arch support
  7. Improper running or exercise form

How to fix it?

Treatment for plantar fasciitis typically involves a combination of self care measures such as

Ice bottle rolling: Freeze a bottle of water and place it under your painful foot. Roll for about 5-10 mins.

Stretching: Stretch the plantar fascia and calf muscles. Hold each stretch for about 30 seconds per area. Repeat multiple times a day. This helps to relieve pain and stiffness.

Rest: Avoid painful movements such as prolonged standing, running, jumping. Take a break from sports and other aggressive activities to allow the inflammation to subside.

Massage: Massaging the sole of the foot and calf muscles helps to relieve pain.

Medication: Over-the-counter pain medications helps to relieve pain but is advisable only for unbearable pain and emergency situations.

Orthotic devices: These can help to support the arch of your foot during standing and walking.

PHYSIOTHERAPY

In more severe cases, other forms of medical intervention may be necessary. Physical therapy is a major, scientifically proved treatment form beneficial for treating plantar fasciitis, particularly in cases where self care measures have been ineffective.

Physiotherapy for plantar fasciitis

You can expect the following from your physiotherapy sessions:

Pain relief: A combination of different treatment techniques such as hands-on muscle release, bone mobilizations, other manual therapy techniques and sometimes devices such as ultrasound are used to relieve pain. 

Mobility drills: Mobility drills are specific exercises to target joint movements which might be prescribed for the hip/ knee/ ankle in case of joint restrictions. 

Stability & strengthening exercises: A strategic and specifically customized exercise program for the entire lower limb, especially the foot and ankle is the most effective way to heal and prevent plantar fasciitis for real.

Stretching and foam/ ball rolling: Stretching and foam rolling are different ways to target muscle flexibility which helps to ease tension in the plantar fascia.

Prevention

There are several steps you can take to reduce the risk of developing plantar fasciitis:

  1. Maintaining a healthy weight
  2. Add ankle stability exercises in your workout routine
  3. Avoid footwear with extremely hard insole
  4. Walk barefoot at home
  5. Get into strengthening routine for foot and ankle
  6. Stretch regularly to improve flexibility in the calf muscles and Achilles tendons
  7. If you play a sport, condition your body accordingly and wear appropriate footwear