Plantar Fasciitis is an inflammation of the thick tissue that runs along the bottom of the foot. This tissue connects the heel bone to the toes, which creates the arch of the foot. Plantar Fasciitis causes dull to sharp pain under the heel and in some cases, can cause the heel to swell.
Plantar Fasciitis is one of the most common causes of heel pain, however, it isn’t caused by an individual factor. Factors including having ‘flat feet’ can increase your likelihood of Plantar Fasciitis and tight calf muscles due to incorrect footwear. People who suddenly increase their physical activity levels are also at risk due to the sudden impact on the foot.
According to the National Library of Medicine, Plantar Fasciitis was seen by general practitioners approximately one in every 500 encounters. While it may not be a commonly known injury, it significantly impacts many in our community and their ability to move freely. In light of this, here are five treatment methods for Plantar Fasciitis.
Physiotherapy is an effective treatment of Plantar Fasciitis through specific stretching exercises to promote movement and flexibility. At Progressive Sports and Spinal Physiotherapy, our Physiotherapists can treat Plantar Fasciitis through strengthening exercises and gentle hands-on massage to reduce pain and improve movement in the area.
- Wearing Orthotics and Supportive Runners.
Orthotic inserts in your shoes or purchasing supportive runners can make a stark difference to those who suffer from Plantar Fasciitis. Having the correct support for your foot can reduce pain and discomfort, while ensuring further damage isn’t caused. Our team can work with you to help you choose the best footwear option for you and your gait.
- Apply Ice After Activity.
Applying ice for 10 minutes after physical activity can help to reduce inflammation and discomfort in the foot, more specifically, the heel.
- Allowing Adequate Recovery Time Between Activities.
Allowing your muscles to rest and recover between physical activities will allow the Plantar Fasciitis time to adjust to the increased movement in the area. Allowing recovery time will not only improve your muscles, but also improve short-term pain.
- Avoid Activities That Cause Pain.
Lastly, while it seems straightforward, if you are experiencing pain in this area while exercising, stop. At Progressive Physiotherapy, our team is here to help you get back to doing everything you enjoy, pain-free. If you have Plantar Fasciitis or are experiencing consistent pain in your heel, book an appointment today with one of our highly educated and friendly Physiotherapists. Start your journey to a pain-free life today.