Plantar Fasciitis – what is it and how to improve recovery

Plantar Fasciitis is inflammation of the fascia, or connective tissue, running along the sole of your foot, from your heel to your toes. The plantar fascia is a thick connective band which acts as both a support and a shock absorber in the foot. Plantar fasciitis is generally caused by repetitive stress and tension being placed upon the foot, through general wear and tear, straining/overstretching or injuring the fascia and/or foot. You are more susceptible to developing plantar fasciitis if you:

• Are aged between 40-60
• Are overweight
• Have high arches, flat feet or an atypical gait pattern
• Wear inappropriate footwear, without proper support or cushioning
• Have started doing increased levels of activity and/or standing
• Do activity on hard floor surfaces

Common Symptoms:

• Pain, particularly in the heel or arch of your foot
• Localised inflammation and swelling
• Tightness in your calf muscle and/or heel
• Reduction in mobility and flexibility - tightness and stiffness throughout foot and sometimes ankle, difficulty in lifting toes off the floor
• Symptoms feel worse when walking after a period of inactivity, such as sleeping or sitting still
• Reduction or dissipation of pain during exercise, which returns once you have rested

Corrective Action

Avoid the following activities which will likely exacerbate your symptoms:

• Exercising, standing or generally being active for longer periods of time
• Wearing footwear which is high, tight, pointed or lacks the correct support
• Walking on hard surfaces without wearing cushioned and/or supported footwear

Use a combination of the below to help relieve your symptoms:

Cold Therapy - a cold gel or cold pack can be used on the localised area to reduce any present inflammation

Heat Therapy - a heat lotion, gel or pack can be used on tight calf muscles to help to relax muscles

Appropriate Footwear - wear footwear which offers a suitable amount of cushioning and support, particularly around the heels and the arches of the feet. Please consult a podiatrist prior to selecting orthotics and foot supports.

Painkillers - over the counter medicines like ibuprofen (anti-inflammatory) and paracetamol (compound analgesic/painkiller) can help reduce pain and increase comfort in the short term and as a temporary measure. Only take ibuprofen 48 hours after injury/symptoms.

Physical Therapy - Podiatrists, Physiotherapists and Sports Massage Therapists will all be able to help treat plantar fasciitis

Strengthening

Sometimes discomfort and pain are caused by muscle weakness and changes in posture. For example, we can experience ‘round shoulders’ from the pectoral muscles in our chest getting tight and short and from our rhomboids between our shoulder blades, getting overextended and weak. Health Professionals such as Sports Massage Therapists, Physiotherapists and Osteopaths will be able to provide you with a bespoke assessment of any muscle imbalances, along with any strengthening exercises.

Medical Treatment

If the above corrective action fails to work, you may need to visit your GP.