What is Plantar Fasciitis?

Plantar fasciitis is one of the most common sources of heel pain.

The plantar fascia is a thick fibrous band of connective tissue on the bottom of your foot that runs from the heel to your toes. It is a non contractile structure that assists in limiting the flattening of your arch. When this structure develops micro tears and becomes inflamed this is known as plantar fasciitis.

Symptoms

You will usually get pain with the first few steps in the morning or after resting/sitting for extended periods of time.

Initially the heel pain will subside once it warms up but as this condition progresses can become increasingly more painful later in the day if you are spending a lot of time on your feet.

Treatment

- If this condition is treated early it can resolve in 2-3 months, however, if left in the hope that it will just go away can take 24-36 months.

- Initial stages involve injury protection and pain relief which can include ice, or rolling on a frozen water bottle, anti-inflammatory medication, heel cups, orthotics, or taping for arch support, soft tissue massage, joint mobilisations, electro therapy, and/or dry needling.

- It can take 6-8 weeks to form good scar tissue.

- Restore full range of motion to the ankle, calf muscles and fascia.

- Increase strength, muscular endurance and dynamic control of the intrinsic muscles of the foot.

- Address the initial underlying cause such as walking or running mechanics which can include stretching or strengthening muscles around the hip or thigh, improving your landing technique.

- Gradual return to sport or regular activity.