PLANTAR FASCIITIS – WHAT IS IT AND WHAT DO I DO NOW?
So what is Plantar Fasciitis?
Plantar Fasciitis (PF) is an irritation or inflammation of the long stretch of tissue that supports the arch of the foot. Although the heel of the foot is designed to withstand the pressures put through our feet everyday, overuse and strain can cause these tissues to become inflamed and sore. It’s an extension of the calf muscle and achilles tendon, and often, can be caused by an issue in one of these areas.
Plantar Fasciitis (also known as plantarfasciopathy) is a very common complaint experienced by people who spend long periods of time on their feet, or those who are involved in lots of running and walking. Some other possible factors that may increase your risk of developing PF include;
- Excessive training
- Inadequate shoes
- Running load changes
- Prolonged standing or walking on hard surfaces
- Flat Feet/high arches
- Heel spur
What can I do to help prevent Plantar Fasciitis?
In short, the keys are:
- Have stronger feet + calves
- Don’t increase your load too quickly!
I have it, what can I do?
- Find ways to reduce tension and stop them hurting, this might be reduction of triggers, use of a golf/lacrosse ball or stretches for the PF
- Occasionally, adding an arch support in the form of orthotic inserts may also make a difference in your healing time, but these should always be accompanied by other exercises.
- Properly fitting shoes that support the arch of your foot, and are tailored to what you need them for. Have you ever been to Runners World in Kew or bought from Running warehouse online?
- Exercise + strengthen your feet and legs!
Osteo: Strengthening and Stretching
- Osteopathic treatment will start with education and include strengthening exercises for the tissues within your foot, along with massage in the base of your foot, through your leg and hip to help release the tightness and reduce the pain of PF.
- Although it may be painful at the time, treatment may assist you to return to your daily activities you enjoy sooner with long term outcomes and function.
- We’ll spend plenty of time educating PF sufferers on proper management for long-term outcomes. What causes the load, how it loads and how we may keep you moving on the road to full recovery
- Your practitioner may also give you at home stretching exercises to assist with the pain and healing.
Steroid injections do not provide long-term relief, and can slow down the healing process Plantar Fasciitis
We don’t often like this step, but we will talk to you about options, and it is an option:
- A corticosteroid injection directly into the area of the foot that is affected, and may lessen the symptoms.
- Unfortunately, steroid injections will only provide short-term relief for PF.
- Injections should be in conjunction with stretches, ice, supportive shoe gear, custom orthotics and sometimes with physical therapy and night splints.
- Surgery may be used as a last resort for chronic sufferers.
As with all health issues, you should consult your team of experts including your GP to ensure you are making the best decision for recovery.
Time and care
- Unfortunately, PF doesn’t go away overnight.
- Studies have found that some cases of PF may take between 6-18 months to completely heal.
- It is important that you remain patient, sticking to the rehabilitation as thoroughly as you can to avoid further complications.
- In some cases, rest, icing, stretching and physical therapy may not be enough to relieve and heal the symptoms of PF.
- Some further treatments may include splinting, medical taping to the affected part of the foot, shockwave therapy or even surgery.
What are the best exercises for PF pain?
Best ones are those that address your issue,
- Elevated toe calf raises
- Prayer stretches
- Golf/lacrosse ball release
- Short foot exercises also called “shoelace raises”
Summary
PF is a niggly, annoying condition that can bother you early in the morning and during/after a run. If you have it, you know the frustration that can come with not being able to build up your training loads, or that limping feeling because it’s sore. The best thing you can do is learn how to minimise any flare ups, strengthen your foot and teach it to accept more load without getting irritated. We may often even keep you active in running/your sport!
More on Plantar Fasciitis: https://infinityhealthandosteo.com.au/exercise/injury-blog-plantar-fasciopathy/
For more info on other conditions and injuries: https://infinityhealthandosteo.com.au/conditions/
