Plantar Fasciitis

The Plantar Fascia

The plantar Fascia is fascia (tough, fibrous tissue) that runs from your calcaneus (heal) to the base of your metatarsals (toes). It provides support and structure to the arch of the foot. Plantar fasciitis presents as pain in the arch of the foot and/or heal caused by inflammation that can be present due to micro tears in the plantar fascia from overuse and strain

Symptoms

Stabbing Pain in the arch and/or heal of the foot when pressure is applied
Dull constant ache in the arch and/or heal of the foot
Pain that is worse in the morning or after inactivity and/or after prolonged/vigorous activity
Tightness through the Achilles tendon and calves

Causes

Spending prolonged time standing on hard surfaces
Being on your feet all day
Wearing unsupported shoes
Lack of stretching
High impact sports such as running
Being overweight
Poor foot mechanics such as high arches or flat feet

Treatment, Management and Prevention

Rest:

If pain is present take a break from the activity that irritated the pain in the first place or reduce the intensity.

Get good quality shoes that offer arch support:

The plantar fascia is there to provide support to our feet, however with overuse due to our chosen activities and/or added stresses of the surfaces we work or exercise on sometimes we need to take precautionary measures to support this hard-working structure. Some people may also require orthotics for added arch support.

Ice your feet:

Apply an icepack or roll your feet on a frozen water bottle to combat inflammation.

Self-massage:

Roll your feet on a Spikey ball after working out or a long day on your feet.

Stretch:

Stretching through the calves and plantar surface of your feet will encourage flexibility and reduced strain on the facia.

Strengthen supporting structures:

Strengthening your calves and the arch supporting muscles of your feet is important especially if you have postural deviations such as flat feet. Strengthening the muscles will offer the facia added support that it may need if it is under added postural strain.