Plantar Fasciitis affects approximately 10% of the population. It’s a widely spoken about condition, that if left untreated for too long can excruciatingly debilitating!
How do you know if you’re suffering from Plantar Fasciitis?
- Pain under the heel (more so on the inside portion of the heel)
- Usually worse in the morning and when first standing up after prolonged sitting
- It warms up as you get moving
Who’s at risk?
- BMI over 25-30kg/m2
- Individuals in high weight bearing occupations (think tradies, security staff, hospitality occupations etc.)
- Biomechanical factors including weakness of the leg, foot mechanics and stiffness of the big toe
How can I get relief?
The foot is a very complex part of our human anatomy. The foot has 20 muscles in itself! If we can develop a good level of strength in these muscles then it goes a long way to developing a more resilient base for movement and translates to reduced pain and improved function over time. When strengthening this area, it’s also very important to strengthen all areas associated with the plantar fascia. Some of these exercises include:
- Gastrocnemius (top part of calf) raises
- Soleus (bottom part of calf) raises
- Foot muscle resistance band work (think toe clawing and others)
Not only is it important to work these muscles hard, but getting specific with our strength work and including exercises like toes elevated heel raises which has been shown to be more effective than stretching, orthotics and other forms of management including cortisone injection for plantar fascia pain.
Hit the play button below to check out how we do this in the clinic:
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➕ PLANTAR HEEL PAIN➕ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💥 Research from 2014 by Michael Rathleff showed us the plantar fascia behaves like a tendon and responds more favorably to loading than non-exercise intervention including stretching. ⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀ 🏋️♀️ Take control and start your road to recovery with these two exercises:⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ 1) Single leg heel raise with toes elevated on a rolled towel or @fasciitisfighter like we use in clinic. Tempo is key here. 2s up, 3s hold at the top, 2s down. ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ 2) Isometric toe flexion: a good one we find effective in clinic for some immediate symptom relief. 3 x 30s with 1 minute break in between. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💃 Head on over to our website (link in our bio) and check out the latest blog post for a couple of other tips to get you pain free and functioning at your best. As always, get in touch if you’ve got any questions!
What else can Physiotherapy do for me?
- Graded and gradual exercise prescription to help your pain in the short term, and improve function and keep pain away in the long term
- Taping, soft tissue work and other techniques to help provide relief in the short term
- Advice as to how to best manage and avoid aggravation to allow your strength work to have effect
- Advice relating to footwear, walking volume, and exercise if it’s affecting your ability to run or perform other forms of exercise
The take home:
Book a time to see your expert Physiotherapist here or call 8490 0777 so we can help you get to the bottom of what might have contributed to your pain in the first place, what you can do for relief, and what you can do to fix it forever!