Plantar Fasciitis

Plantar Fasciitis

The plantar fascia is a thick band of tissue that runs under your foot connecting your heel bone with the bones of your foot.  It helps to support the arch of your foot and acts like a shock absorber.  In plantar fasciitis the plantar fascia becomes damaged and thickened, often over a long period of time and can result in inflammation of the surrounding tissue and heel bone.

Symptoms

• Pain on the underside of the heel, usually on the inside
• The pain is often worse in the mornings when you take your first steps due to the fascia tightening up overnight
• Gentle exercise may ease it, but long walks or being on your feet for a long time, may make it worse
• Stretching the underside of your foot may be painful
• Resting usually eases the pain
  

Common causes

• One of the most common causes is tight calves as this leads to constant over stretching of the plantar fascia leading to possible inflammation, thickening of the tissue, and loss of flexibility and strength
  
• People who overpronate or have low or high arches are more prone to this condition
  
• Excessive walking in footwear that does not support the arch of the foot or provide adequate cushioning
  

Treatment and how to avoid it

• Fascia tissue heals quite slowly so it can take several months or more to go.  However, there are things you can do to help speed up your recovery.
  
• Rest it as much as possible.  Avoid running, long walks and standing for long periods of time
  
• Ice the underside of your foot 3-4 times a day (try rolling a small bottle of frozen water backwards and forwards underneath the foot)
  
• Gentle stretching of the calf muscles (soleus and gastrocnemius) and the plantar fascia
  
• Sports massage, particularly focussed on the calves and plantar fascia
  
• Strengthening the plantar fascia
  

Get checked out for any biomechanical causes

• Avoid walking in bare feet on hard surfaces and wear shoes with good arch and heel support and cushioning with a low to moderate heel.  Avoid shoes with no heel
  
• Plantar fascia taping can help support the foot, relieving pain and helping it rest if you are unable to rest the foot properly
  

Next month: why recovery is so important

Gill Rose
LSSM (Dip) MISRM
www.sportsandremedialmassagehampshire.com

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