Plantar Fasciitis is one of the most common causes of heel pain; IT can cause pain in the bottom of the heel. The plantar fascia is a thick web-like ligament that connects the heel to the front of your foot. As a shock absorber, it supports the arch of your foot. Usually, plantar fasciitis causes stabbing pain that occurs with your first steps in the morning. Normally, the pain decreases as you get up and move, but it may return after long periods of standing or after you stand up after sitting.

Damage or tears to your ligaments can occur with too much pressure on your feet. Plantar fasciitis results in heel pain and stiffness because of inflammation of the fascia. Plantar fasciitis usually appears without a specific cause. There are, however, many factors that can make you more prone to the condition: like- Age. The most common age range for Plantar fasciitis is between 40 and 60. Occupations that keep you on your feet for example Factory workers, & teachers, etc. Tight calf muscles that prevent you from flexing your foot and bringing your toes up towards your shins. Obesity. The very high arch of the foot. Repetitive impact activity (running/sports). New or increased activity

DIAGNOSIS can be done by physical examination like- checking your foot arch, checking area of maximum tenderness, limited upward motion of your ankle, the doctor may suggest an x-ray to rule out the condition like- stress fracture/heel spur, etc. Physical therapy is a key part of treatment for plantar fasciitis,

PHYSIOTHERAPY TREATMENT OF PLANTAR FASCIITIS INCLUDES-

Stretching Exercises

Stretching of the plantar fascia- This stretch is performed in the seated position. Cross the affected foot over the knee of the other leg. Pull the toes of your painful foot toward you in a controlled manner by grasping them. If it is difficult to reach your foot, wrap a towel around your big toe to help pull your toes toward you. Hold the stretch for 10 seconds. Repeat it 20 times for each foot. It is best to do this exercise in the morning before standing or walking.

Calf stretching- Lean forward against a wall with one knee straight and the heel on the ground & toes off the ground. Put the other leg in front with the knee bent. Stretch the calf muscles and heel cord by pushing your hips toward the wall in a controlled manner. Stay in the position for ten seconds, and then relax. Do this exercise 20 times for each foot. During the stretch, you should feel a strong pull in the calf.

Strengthening Exercise

Strengthening of the muscle of arch- towel on the floor, grab the towel with your toes and pull it toward you

Marble pickups- A marble picked up with the toes stretches and flexes the foot Use the following steps –

sit on a chair with knees bent and feet flat on the floor

Put 20 marbles and a bowl at your feet

Place a marble into the bowl by curling your toes and picking it up one at a time

repeat 20 times.

Foot Flex- Flexing the foot increases blood flow to the area and relieves tension in the calves, which can help with the pain. An elastic stretch band is used for this exercise.

Heel raise with towel roll under the toes. Progress to single heel raise with other leg lifted. Further progression is single heel raise with the weight-bearing ipsilateral side

Exercise to release the plantar muscles

Placing a round object under the foot and rolling back and forth can help loosen up the foot muscles. People can use a rolling pin, golf ball, or specialized foam roller for this.

Foot cupping therapy

Athletic taping

Tape can support your foot and keep you from moving it in a way that makes plantar fasciitis worse.

Special devices to relieve symptoms. They include

Night splints- Most of us sleep with our feet pointed down, which shorten the plantar fascia and Achilles tendon. Night splints, which you wear while you sleep, keep your feet at a 90-degree angle. So instead of shortening your plantar fascia, you get a good, constant stretch while you sleep.

Customized insoles

ELECTRIC AND OTHER TOOLS USED IN PLANTAR FASCIITIS

High-intensity laser therapy

Ultrasound therapy

Super inductive system (SIS) therapy

If pain continues and other methods aren’t working, your Physiotherapist may recommend extracorporeal shock wave therapy

Instrument assisted soft tissue release therapy

Come to elite physiotherapy and sports injury centre for your plantar fasciitis, we have the highly experienced physiotherapist and highly advanced high-end tools to reduce your pain and make your plantar fascia healthy and stop recurrence of plantar fasciitis