What is Plantar Fasciitis?

Do you wake up in the morning and hobble out of bed because your feet are sore? Do you get heel pain or have sore feet after a period of rest? You may have Plantar Fasciitis.

Plantar Fasciopathy

Plantar Fasciopathy (Fasciitis) is a common condition that involves the pain in the heel or bottom of the foot, especially after periods of rest. Your plantar fascia is a thick band of tissue that runs across the bottom of your foot, connecting your heel to your toes. This condition typically causes a sharp and aching pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases but might return after long periods of standing or after rising from sitting.

Causes and Risk Factors

Plantar fasciitis is an over use injury that can be due a combination of the following: 
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• High impact activities: Running, dancing and other activities that put stress on your feet.
• Sudden and significant changed to training or levels of physical activity: If you quickly increase your level of physical activity or change the frequency, duration, intensity or load of your training, you risk cause irritating your plantar fascia.
  
• Foot mechanics: Flat feet, high arches, or an abnormal walking or running pattern can affect the way load is distributed through your feet
• Occupation: Jobs that keep you on your feet for long periods or a significant change to the amount of physical activity you are doing at work can cause plantar fasciitis.
• Shoes: Wearing the incorrect shoes while training or continuously wearing shoes with limited support can cause or exacerbate the condition.

Symptoms:

The primary symptom of plantar fasciitis is a sharp pain in the bottom of your foot, often describe as if 'you are walking on glass'. The pain is usually worse in the morning with the first few steps out of bed or after periods of inactivity. The pain may be triggered by long periods of standing or rising from sitting. 

Diagnosis:

When we see clients who we suspect have plantar fasciitis we like to get a physiotherapist or podiatrist involved quickly. This is to quickly get a diagnosis and work out a plan to move beyond it - as plantar fascia pain can take a long time to relieve itself if not acted on quickly and appropriately.

Diagnosis is usually based on your medical history and lifestyle factors as well as physical examination of your foot. Your health practitioner well check for areas of tenderness in your foot. Imaging is not often used to diagnose this condition, however it can be used to rule out other conditions. 

Treatment for Plantar Fasciitis

1. Rest & Modification of Activity:
 
Initially, you may need to put your feet up and rest. This helps to quickly de-load your feet and calm things down. You may also need to alter the activities you do to lower impact exercise like swimming or cycling or change the frequency/ duration or intensity of your training. 

2. Shoes On and Orthotics:

Replacing those flat shoes with supportive ones and avoiding bare feet on hard surfaces is important to better manage and move beyond plantar fascia pain. Having a podiatrist check the shoes you are wearing to work or while exercising is also important to ensure this is not a factor. Orthotics may be an option that your podiatrist suggests, dependent on the structure of your feet.

3. Self Massage/ Triggering Of Your Calf
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Loosening your calf by placing your calf onto of a ball or foam roller and finding the spots that hurt can help to relieve plantar fascia pain. Rolling a ball directly over the sore area of your foot is not recommended in the early stages of treatment as this can irritate the area. 

4. Strengthening Your Foot and Calves

Strength training plays a significant role in moving beyond plantar fascia pain. Improving the strength of the muscles in your feet that support that arch of your foot, as well as your calf can help to relieve pain and get you back to the things you enjoy. 

5. Remedial Massage

Remedial massage can help to relieve symptoms of plantar fasciitis. We recommend utilising it as part of your treatment plan. Your practitioner will loosen through your calf, often mobilise through the joints in your feet and release areas of your foot that impact the plantar fascia. They can also suggest exercises and self massage techniques to help relieve symptoms and help you recover faster. 

6. Medications
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Discuss with your physiotherapist or doctor if Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) like ibuprofen or naproxen can help to reduce pain and inflammation. Sometimes these are not recommended because that can impact the healing process. 

Outcomes:

It is important to understand that plantar fasciitis and plantar fascia pain can take a very long time (a year or two) to heal, when not managed well or treated quickly. That is why it is important seek help early when symptoms present. 

Prevention Tips:

• Be careful when changing the frequency, intensity or duration of your physical activity. Sudden changes to training or your physical activity is one of the most common causes of plantar fascia pain.
• If you are going on holidays and plan on doing a lot of walking, start or slowly progress the length of your walks before you go
• Choose supportive shoes
• Trigger your calves regularly and incorporate foot and calf strength into your program if you do physical activity or exercise that involves lots of time on your feet. 

Conclusion

Plantar fasciitis can be a painful and frustrating condition that can take a long time to heal.  However, with the right approach and early intervention you can manage your symptoms and move beyond your pain. If you experience persistent heel pain, consult with a healthcare professional to develop a personalised treatment plan that suits your needs. A remedial massage therapist is often a good place to start to help to change your pain, whilst creating a plan and recommending great health practitioners such as a physio or podiatrist to help you recover faster.  


If you suspect you have plantar fasciitis please reach out to us on 3891 7629 or book in online to see one of our remedial massage therapists. For plantar fascia or foot pain we recommend seeing one of our Senior or Principal Remedial Massage therapists.