If you’re experiencing pain in the heel of your foot, or any other kind of foot discomfort, you could be suffering from Plantar Fasciitis. Known as the straining of the Plantar Fascial ligament in the mid-fibres (arch) or insertion point of the heel bone, the condition can develop into a tear if not treated quickly and early enough. Needless to say, it’s a painful problem that can intensify for months – even years – at a time.
Therefore, if you suspect you’re suffering from Plantar Fasciitis, now is definitely the time to act.
Plantar Fasciitis Causes
So who is prone to this painful disorder? Studies have shown that people who are overweight or obese are more at risk for Plantar Fasciitis. Additionally, women who are pregnant can experience the sensation towards the end of their pregnancy. Lastly, it’s more common in women over men, as well as individuals in their 50s+.
Individuals at risk for Plantar Fasciitis include:
• Overweight individuals
• Pregnant women
• Long-distance runners
• Individuals who are on their feet at work
• People with very flat feet or very high arches
• People with weak foot muscles who wear poor shoes with no arch support
Plantar Fasciitis Treatment
As someone with Plantar Fasciitis, you probably want to know how you can manage and treat the condition. Here are our program recommendations for maximum benefit:
• Icing: Ice the heel using a bag of crushed ice or ice pack for 15-20 minutes every evening. Elevate the heel while icing.
• Calf Stretches: Practice gentle calf muscle stretches 3 times per day for 60-seconds at a time. This can also include a calf muscle massage to help with the tension, which contributes to the strain on the plantar fascia.
• Wear Shoes: Avoid bare feet, scuffs, sandals, and other shoes with no arch support. This increases the pressure on the plantar fascia.
• Stop Short Bursts: Try to stop all quick movements and activities like sports in the short term
• Anti-Inflammatories: Although not a cure, anti-inflammatory medication can help with the heel pain.
• Avoid Arch-Supports: Contrary to popular belief, arch based orthotics actually place an upward pressure on the fascia, which can lead to even more pain. A good quality silicon heel cup more often relieves the pain.
• Stretch Before Standing: Stretching out your calves before standing or getting out of bed can help with the sore heel sensation that is common with Plantar Fasciitis.
• Research shows that strengthening of the calf, inverters, everters, and toe flexors play an important role in overcoming Plantar Fasciitis, your Physio can assess and then give you a suitable exercise program.
If you’ve tried these methods and feel that your plantar fasciitis isn’t improving, it is time to see a physiotherapist.
Southside Physio in Canberra
Nothing is more frustrating thane becoming immobile as a result of foot discomfort, which is why you should consider visiting our team at Southside Physio for Plantar Fasciitis treatment. If you are suffering from other types of aches and pains in the feet – sore heels, or heel spurs, it’s time to come in and receive a professional consultation regarding your condition.
Though treatable, Plantar Fasciitis is not something you should try to deal with on your own for too long.