How to Manage Your Plantar Faciitis

Plantar fasciitis

What is it?
 
The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it can get weak, swollen, and irritated (inflamed) which can lead to changes in the tissue structure leading to plantar fasciitis/fasciosis.

Signs and symptoms:

• An initial insidious onset of pain.
• Pain commonly develops gradually and can then become severe.
• Intense pain during the first steps after waking or after a period of inactivity.
• Lessening pain with moderate foot activity, but worsening later during the day or after long periods of standing or walking.
• Tenderness on palpation of the heel area.
• Abnormal walking to avoid pain or limping.

Who does it affect?

•   It accounts for about 80% of cases of heel pain and is most common in people 40–60 years of age.
• Typically it affects one heel but sometimes it can affect both

Treatment:

• Resting the foot (that is, avoid standing or walking for long periods) where possible.
• Insoles and heel pads to insert in the shoe can be purchased, here at Physioimpulse we can also make Custom Orthotics (insoles) fitted specifically to you.
• Wearing shoes with good arch support and cushioned heels (such as laced sports shoes) and avoiding walking barefoot.
• Losing weight (if overweight) to prevent future episodes.
• Taking regular pain relief (seek advice from your GP or pharmacist)
• Application of an ice pack (covered with a towel) to the foot for 15 to 20 minutes.

Here are some simple stretches to help with your plantar fascia pain:

• Either using a water bottle or a ball roll it on the arch of the foot back and forth from your heel to the toes.
• Roll for about 30-40 seconds ad apply as much pressure as tolerable. 

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• In a lying position wrap a towel under the ball of your foot.
•  Holding onto the end of the towel, pull this towards you and feel a stretch down the back of your legs. Hold for 30  seconds and release and then try this 3-5 times. 
• You can also start to strengthen the fascia by scrunching up a towel or picking up small objects

​Physiotherapy:
If these simple tips do not rectify your problem our team here at Physioimpulse will be able to help you on your way to recovery with a full assesment, hands on treatment and a tailor made exercise programme. Please call if you would like an appointment: 01225 683007 or you can simply book online. 

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