Plantar Fasciitis
Summary
When the band of tissue that runs the length of your foot becomes painful at your heel, it’s called plantar fasciitis. If you have plantar fasciitis, avoiding poorly fitting shoes and limiting prolonged periods of standing or walking can help with recovery. Common treatments include activity modification, specific exercises and stretches, orthotics, sports massage, shockwave therapy and steroid injections. The White House Clinic sees plantar fasciitis patients for physiotherapy at our 14 locations across South Yorkshire, North East Derbyshire and Nottinghamshire, and provides shockwave therapy, orthotics and steroid injections at selected locations. But even if you’re not close to a clinic, this article will help you understand more about the condition of plantar fasciitis.
An overview of plantar fasciitis
Plantar fasciitis, also known as plantar heel pain, is a stabbing pain near the heel and arch of your foot. It accounts for 11-15% of all foot complaints requiring professional care in adults.
The condition affects the plantar fascia, a band of tissue running from your heel to your arch and connecting to each toe. Its job is to support the arch of your foot, act as a shock absorber and to make your foot stiffen as you walk.
Overuse can damage this band of tissue. The area near the heel is often the site of injury and pain.
Plantar fasciitis symptoms
The main indication of plantar fasciitis is pain in the heel.
To be more specific, it's likely to be plantar fasciitis if the pain:
- is sharp
- is worse after sleeping or periods of rest
- is brought on from walking, running or standing still
- feels worse when barefoot or going upstairs
- gets better with rest
- is felt when you lift your toes
Causes of plantar fasciitis
The condition happens when you strain or overload the plantar fascia. The plantar fascia can become strained or overloaded if you're overweight, exercise on hard surfaces, exercise with tight calves or heels, overstretch the sole of your foot or wear shoes with poor support. If you have recently started running or walking longer distances with a sudden increase in volume, you may be more likely to suffer from plantar fasciitis. Many runners experience this condition, and we’ve written about these in our article on common training mistakes in running, such as increasing mileage too quickly.
When to see someone for plantar fasciitis
Will plantar fasciitis go away on its own? Sometimes, rest and self care will be enough, but in many cases using targeted exercises and techniques in a structured treatment plan will aid recovery and help prevent recurrence. A qualified physiotherapist will give you a thorough assessment to make sure you get the best treatment for your condition.
What to do if you have plantar fasciitis
If you have plantar fasciitis, a physiotherapist can provide targeted exercises. While you’re suffering from the condition, avoid wearing high heels, flip-flops or backless slippers. Choose cushioned shoes with good arch support. If needed, you can add an insole or heel pad to your shoes – a physiotherapist at the White House Clinic can provide guidance on in-shoe orthotics.
You can also use an ice pack (or bag of frozen peas) wrapped up in a towel on the painful area for up to 20 minutes every 2 to 3 hours to ease the pain.
Avoid walking and running for long distances or standing for extended periods. Try exercises that don't put pressure on your feet, such as swimming. Focus on foot rehabilitation with gentle exercises to stretch the sole of your foot and heel.
When resting, elevate your foot above heart level on a stool or pillows. This can reduce swelling and decrease pain.
Treatment for plantar fasciitis
Treatments for plantar fasciitis include rest, exercise, orthotics, sports massage, injections and shockwave therapy.
Activity modification
As mentioned above, plantar fasciitis can occur after a period of increased volume of walking or running. Modifying your activity, such as reducing the amount of weight bearing activity or even having a period of complete rest can be useful to reduce symptoms.
Exercises for plantar fasciitis
A physiotherapist can assess your feet and pain levels to diagnose plantar fasciitis. They'll prescribe exercises to stretch the plantar fascia and calf muscles, strengthen the foot and improve mobility. A physiotherapist may also apply taping to your foot to aid in healing and provide pain relief. Research has shown that kinesiology taping can be effective in reducing pain in patients with plantar fasciitis.
Following a bespoke plan will support your foot's healing process. Initially, the movements may feel painful or uncomfortable, but they should become easier with practice.
Orthotics for plantar fasciitis
Custom orthotics can provide targeted support to the arch of your foot and help redistribute pressure away from the painful area. A physiotherapist at the White House Clinic can offer guidance regarding orthotics for plantar fasciitis.
Sports massage for plantar fasciitis
Sports massage can help reduce tension in the calf muscles and plantar fascia, improving flexibility and supporting the healing process. Sports massage is available at multiple locations at the White House Clinic.
Steroid injections for plantar fasciitis
A steroid injection can help reduce pain and improve function. While it isn't a cure, it does give you short-term pain relief. This will enable you to focus on rehabilitation exercises and resume your daily activities. Steroid injections are available at the White House Clinic at our Sheffield West location.
Shockwave therapy for plantar fasciitis
Shockwave therapy passes shockwaves through the skin and into the affected area using a special device. The treatment increases blood flow to speed up the natural healing process. A study of 149 patients found that 69% of those who had the procedure reported no heel pain following shockwave therapy for plantar fasciitis at long-term follow-up.
Who's affected by plantar fasciitis?
Approximately one in 10 people will develop plantar fasciitis at some point in their lifetime. It's most common between the ages of 40 and 60. Higher prevalence is seen in women compared to men.
Reducing the risk of plantar fasciitis happening again
Plantar fasciitis is a painful condition that you'll be keen to avoid in the future. Prevention is always better than cure when it comes to plantar fasciitis. A structured approach to managing your training load, combined with appropriate footwear and regular stretching, can significantly reduce your risk of developing this painful condition.
To reduce your risk, you should stretch your feet before and after exercise. You should wear supportive footwear and avoid pointy and backless shoes.
To avoid plantar fasciitis from overuse, gradually increase your activity levels and follow a progressive plan, particularly when running or walking. If you’re worried about Plantar Fasciitis, contact the White House Clinic and find out how we can help.
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