Plantar Fasciitis

Plantar fasciitis is one of the most common conditions causing heel pain. It involves inflammation of the plantar fascia a tough, fibrous band of tissue that runs along the sole of the foot. The plantar fascia attaches to the heel bone (calcaneus) and to the base of the toes. It helps support the arch of the foot and has an important role in normal foot mechanics during walking.

Tension or stress in the plantar fascia increases when you place weight on the foot, such as withstanding. The tension also increases when you push off on the ball of the foot and toes. Both of these motions occur during normal walking or running. With overuse or in time, the fascia loses some of its elasticity or resilience and can become irritated with routine daily activities.

Symptoms of plantar fasciitis: The most common symptoms of plantar fasciitis include:

• Heel pain.
• Pain in the arch of your foot.
• Stiffness.
• Swelling around your heel.
• A tight Achilles tendon.

Causes of plantar fasciitis: Anything that irritates or damages your plantar fascia can cause plantar fasciitis, including:

• Being on your feet all day for work.
• Playing sports.
• Exercising or working on a hard surface (like a warehouse floor or the sidewalk).
• Exercising without stretching or warming up.
• Wearing shoes that don’t support your feet well enough (like flip flops or flat, flexible sneakers).
• Walking or standing barefoot while you’re at home.

Some health conditions can cause plantar fasciitis, including:

• High arch feet.
• Flat feet.
• Obesity (or gaining more than 15 pounds in a few months).

Diagnosis of plantar fasciitis: Plantar fasciitis is one of many conditions causing heel pain. Some other possible causes include:

• Nerve compression in the foot or in the back
• Stress fracture of the calcaneus
• Loss of the fatty tissue pad under the heel

Plantar fasciitis can be distinguished from these and other conditions based on medical history and examination by a physician. 

Treatment of plantar fasciitis: In general, the longer the symptoms have been present and the more severe the pain, the longer the treatment may take. Additionally, high-demand athletes, such as cross-country or marathon runners, may require a longer course of treatment. Plantar fasciitis treatment options include:

• Stretching and Physical Therapy: Stretching is one of the best treatments for plantar fasciitis. Stretching should be focused on the plantar fascia and the Achilles tendon. A physical therapist can show you stretching exercises that you can repeat at home several times a day. Along with stretching, the exercises can also strengthen your lower leg muscles, helping stabilize your ankle.

• Over-the-counter NSAIDs: NSAIDs (like aspirin, ibuprofen and naproxen) reduce pain and inflammation. Don’t take NSAIDs for more than 10 days in a row without talking to a healthcare provider.
• Rest: Take a break from playing sports or participating in the activity that caused the plantar fasciitis for at least a week (if possible).
• Icing your foot: Ice your foot for 10 to 15 minutes, twice a day. Cover a frozen water bottle in a thin towel to protect your skin, then roll it along the bottom of your foot to massage the inflammation.
• Wearing supportive shoes: Wear sturdy, well-cushioned shoes. Don’t wear sandals, flip-flops or other flat shoes without built-in arch support. Don’t walk with bare feet.
• Orthotics or shoe inserts: You can add inserts into your shoes that add extra arch support. Your provider will suggest either pre-made inserts you can buy over-the-counter or custom-made orthotics that are molded to the exact shape of your foot.

Exercises of plantar fasciitis: The best exercises for plantar fasciitis and heel pain can depend on the individual, but may include various foot and calf stretches. They can help to relieve pain, improve muscle strength, and promote flexibility in the foot.

• Toe Curls With Towel
• Toe Extension
• Standing Calf Stretch
• Towel Stretch
• Calf Stretch on a Step
• Ice Massage Arch Roll

We at Spine Physiotherapy and Rehabilitation Centre (SPTRC) can develop a one-on-one physical therapy treatment plan customized and suitable for your needs to help you recover more quickly. Our highly trained physical therapists will make your treatment our primary focus and your recovery our primary goal.

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