What is Plantar Fasciitis?
- Heel pain, worse with the first few steps in the morning, or at the beginning of a sporting activity.
- A common foot problem in sports participants and people that stand/walk for extended periods during the day.
- The plantar fascia is a thick fibrous band running the length of the arch from the heel bone to the ball of the foot.
- With repetitive stress, such as prolonged standing, walking or running, the fascia becomes strained resulting in micro tears, most often where the fascia attaches to the heel bone.
What causes Plantar Fasciitis?
- Flat, over-pronated or high arched feet
- Training errors – too much too soon
- Standing/walking more than 6 hrs a day
- Inappropriate, or worn out shoes
- Increasing age
- Sudden weight gain (pregnancy)
There is no quick solution! Many of these treatment protocols, such as muscle strengthening, take time. Dedication to your treatment will help you overcome this syndrome and return to your healthy, active lifestyle.
PREhabilitation is preventive Rehabilitation
Treatment:
Orthotics:
They support the arch and control overstretching and tearing of the plantar fascia.
Muscle/Fascia Therapy:
Your therapist will teach techniques to increase fascia flexibility and reduce inflammation, scar tissue formation and adhesions. A qualified person must teach this to prevent more damage.
Shoes:
You may need different/new shoes. A GaitscanTM analysis determines the best type of shoe for your feet. Always wear supportive and shock-absorbing footwear and avoid walking barefoot.
Modified Activity:
Use pain as your guide. Avoid prolonged standing, weightbearing activities and walking on hard/rough surfaces. Return to weightbearing sports slowly. Severe pain during activity or the following morning indicates you’re doing too much.
Ice:
Place on your heel for 15 minutes several times a day to reduce inflammation.
Exercises:
Your therapist will teach you to strengthen the small muscles of your feet and improve the flexibility of your plantar fascia and Achilles tendon. This will support the arch and reduce stress on the weakened, inflamed plantar fascia.
Epsom Salts:
Soak your feet each night in a warm (not hot) Epsom salts bath.
Physiotherapy:
Ultrasound and therapeutic taping reduce pain and inflammation.
We aim to assist you in becoming a better, injury-free runner by addressing problem areas BEFORE full-blown injuries result. This improves performance and REDUCES down time and COST.