What is Plantar Fasciitis?
Simply put, Plantar Fasciitis is a sore foot. The Plantar Fascia is a connective band of tissue which covers the bottom of your foot along the sole and goes right down to the ball of the foot and heel. Its primary job is to act as a shock absorber and plays an important role in normal foot biomechanics as well as providing the arch of your foot with adequate support.
What are the common symptoms and what should you look out for?
Patients with plantar fasciitis normally present with pain and tightness through the sole of the foot which can radiate up to the heel. Heel pain is normally reported as worst in the morning. Other common symptoms include tightness through the calf muscles, achilles tendon pain or sharp pain through the middle of the foot.
People who are at risk of developing Plantar Fasciitis?
- Those who regularly participate in sports and exercise. These activities can place stress on the heel of your foot and aggravate the fascia.
- People with flat feet or an excessively high arch of the foot. People with flat feet have reduced shock absorption through the fascia compared to with high foot arches.
- Middle aged or older individuals. As we get older, the muscles around the arch of the foot get weaker which can put stress on the fascia.
- People who are overweight. Excess weight leads to higher mechanical forces through the foot which can increase the load through the fascia causing excessive discomfort and pain.
Preventing Plantar Fasciitis
- Wear good quality, supportive shoes. Shoes should have good arch support and shock absorption. Avoid going barefoot on hard surfaces and wearing high heels!
- Ease into any physical activity you are about to commence. The fascia on your feet takes time to warm up.
- Do plenty of stretching that targets your calves and hamstrings.
The best way to manage Plantar Fasciitis is to get it properly assessed by a Physiotherapist. We will provide manual therapy to the painful area for quick relief for the foot as well as prescribe exercises and personalised information on how you can help prevent and treat the core problem.