Plantar fasciitis - Infinity Healthy and Osteo - Warrandyte, Doncaster East and Donvale osteopath

Plantar fasciitis

(heel spur or achilles?)

Plantar fasciitis (could it be a heel spur or achilles problem?)

What is plantarfascia?

The plantar fascia is a thick band of connective tissue that connects your heel to your toes. It supports the arch of your foot, and helps with shock absorption when you walk, run or stand. It plays a key role in foot mechanics and helps maintain proper foot structure. Plantar fasciitis, is a condition characterised by inflammation of the plantar fascia.

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What is a heel spur?

A heel spur is a bony growth that develops on the heel bone. It typically forms where the plantar fascia attaches to the heel bone. Heel spurs are often associated with plantar fasciitis.

What is achilles tendinopathy?

Achilles tendinopathy is a condition that affects the achilles tendon, which is the large tendon that connects the calf muscles to the heel bone. The achilles can be damaged due to overuse or repetitive stress.

What are the symptoms?

Pain, stiffness, and swelling around the heel, especially during or after activity. Symptoms may worsen with prolonged activity or after rest.

How is it diagnosed?

Achilles tendinopathy is diagnosed through a combination of medical history, physical examination and sometimes imaging tests.

Patient History: is taken to understand your symptoms, activity level, and any recent changes in physical activity, especially running or jumping
Physical Examination: identifies for any tenderness, swelling, and thickening of the Achilles tendon, as well as assesses for pain during movement, such as toe raises or ankle flexion.
Imaging: If needed, diagnostic imaging such as ultrasound or MRI can be used to evaluate the extent of tendon damage, inflammation, or degeneration.

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FAQ'S

Frequently Asked Questions

Why do I get pain in my heels after running?

There is a chance you have plantar fasciitis!
Inflammation of the connective tissues along your foot (from heel to toes)

Do I have a heel spur?

A heel spur is a bony projection of the heel bone due to constant tension of the PF
It happens over a long period of time (often years)
An X-ray image will determine if you have a heel spur or not

What is plantar fasciitis surgery?

Surgery to connect a significant tear of the plantar fascia (usually a rupture – complete tear)

Why do I get heel pain in the morning after sleeping?

Muscles tend to tighten up over night!
Thats why often your first few steps of the day are the most pain, then it might ease off as things loose up

What are the best stretches and exercises for heel spurs?

Need to keep both the calf and plantar fascia as loose as possible
Calf you can stretch, foam roll, use spikey ball or self massage
PF you can roll using a golf ball

What are the best stretches and exercises for achilles tendinopathy?

Need to keep both the calf and plantar fascia as loose as possible
Calf you can stretch, foam roll, use spikey ball or self massage
PF you can roll using a golf ball

How do you pronounce plantar fasciitis?

Plantar (easy?)
Fasciitis (Fa – Shee – i – tis)

Should I use a golf ball to massage my foot?

Yes this can help loosen up the connective tissue
Avoid bony area’s such as the heel of the foot
Can roll your PF while sitting if standing is too much pressure

Will strapping help my plantar fasciitis?

It may reduce your symptoms during sport or exercise, however is not a suitable long term option

Should I get a steroid injection?

An injection is what we consider a last resort to reduce pain
It may become an option only if treatment + exercises have not been successful
It is not a guaranteed fix and should be used in conjunction with treatment + exercise
The injection is a fire extinguisher to put out the fire, but you still need to clean up the mess afterwards!

What did Robert Harvey do to his plantar fascia?

Deliberately jumped off his table at home until he ruptured his plantar fascia.
He had been dealing with painful symptoms for months and was only getting worse, when advised to take a long rest off his feet away from footy he thought differently

Can I ice my plantar fasciitis?

Ice is the safest way to help reduce pain in your plantar fasciitis
RICE: Rest, Ice, Compress, Elevate when you are not sure what to do
Ice is particularly useful if you have just aggravated your pain in the past 48hr

Does plantar fasciitis go away?

Yes
Due to having a poor blood supply, it may take some time to fully recover
It is also constantly under load throughout the day with every step you take!

Should I see an osteo/physio/podiatrist/GP?

Any of the above are suitable starting points, however:
GP: will not perform any soft tissue massage or provide suitable exercises

Can I walk/hike with plantar fasciitis?

Yes, provided walking does not significantly increase pain

Can I run/play sport with plantar fasciitis?

Yes, provided walking does not significantly increase pain

Do you need your plantar fascia?

It is an integral part of your foot support structure, as well as muscles, tendons + bones
If too much load is placed through a specific part of the foot, it may cause injury
If you removed the PF then muscles + joints will take excess load, causing other injured down the track: arthritis, tendonitis etc.

Can I ice my plantar fasciitis?

Ice is the safest way to help reduce pain in your plantar fasciitis
RICE: Rest, Ice, Compress, Elevate when you are not sure what to do
Ice is particularly useful if you have just aggravated your pain in the past 48hr