HEEL PAIN AND PLANTAR FASCIITIS
Heel Pain and Plantar Fasciitis. It's a massive pain in the butt and can hang around for a long time. How do I get it better? There's lot's of ways. Let's start by taking you through what it is and how we approach it. Then we've got some video content to help you on your way.
WHAT IS IT?
It usually starts as a pain around the foot or heel first thing in the morning but if not managed properly eventually turns into pain seemingly all the time. What it actually is is an irritation in the connective tissue along the bottom of your foot. It can typically occur due to changes in your usual training, changes in footwear, or just chronic overload and stress.
Foot Pain, Heel Pain and Plantar Fasciitis is something I’ve actually come to enjoy treating. In part because it’s something I’ve been through myself so I feel like I have a really good understanding of the process but mostly because it’s something I know can successfully be treated with the right approach (about 90% of people with plantar fasciitis improve significantly in the first two months of treatment).
HOW DO I GET IT BETTER?
One of the best things you can do for short term relief of your Heel Pain and Plantar Fasciitis is reduce the amount of load in your foot. Whether this means spending less time on your feet, running a little bit less, or wearing higher/more cushioned footwear.
Resting, stretching and strengthening the plantar fascia and the foot are essential. What is often missed is making sure that the foot and ankle is moving properly so that you’re able to walk/run/etc. in an efficient manner.
Something as seemingly innocuous as a stiff big toe can make all the difference in the way your foot is moving and responding to load. For many patients this tends to be what originally put them at a higher risk of plantar fasciitis, correcting it can be a key to decreasing the risk of it coming back.
Research published in May 2018 (Does manual therapy improve pain and function in patients with plantar fasciitis? A systematic review) supports the use of manual therapy stating it is “clearly associated with improved function and may be associated with pain reduction”.
Some key information to be aware of as you start your rehab:
Foot Pain, Heel Pain and Plantar Fasciitis.- it can take around 3 months to recover and strengthen (longer if you’re like me and want to continue playing sport through it) but symptoms should calm down significantly in the first two weeks if your reducing load properly.
Like any other injury, recovery is rarely linear. You will have good days and bad days and flare ups where your foot feels a bit worse than the day prior. Let pain be your guide 3-4/10 pain during or after exercise is normal but if it exceeds that it probably means you’ve done too much too soon.
Get to your physio early! Delayed healing and further damage are associated with a longer rehab period and we can help address your early symptoms as well as the underlying issues.
SHORT TERM OPTIONS TO REDUCE PAIN;
- Taping the foot and/or higher cushioned shoes.
- Soft tissue massage through the plantar fascia, soleus, calf and hamstrings. Self Plantar Fascia Release HERE.
- Reduce load - Time on feet, running KM's, Training intensity.
LONG TERM FIXES TO KEEP IT AWAY;
- Graded foot, ankle and calf strengthening with a Physio. Advanced Strengthening HERE.
- Graded Hamstring and Gluteal strengthening with a Physio.
- Assess foot and ankle mechanics - does your big toe move well? do you have calf strength? is your ankle stiff?
VIDEOS ON FOOT PAIN, HEEL PAIN AND PLANTAR FASCIITIS;
As always feel free to message us on FB, email or book in online at 1 of our 3 locations in Sydney;
iMove Physio Miranda: (https://imovephysio.com.au/miranda/)
iMove Physio Panania: (https://imovephysio.com.au/panania/)
iMove Physio Rozelle: (https://imovephysio.com.au/rozelle/)
iMove Physio Miranda Services These Suburbs:
- Gymea Bay
- Yowie Bay
- Taren Point
- Caringbah South
iMove Physio Panania Services These Suburbs:
- Revesby Heights
- East Hills
- Picnic Point
- Padstow Heights
- Condell Park
- Voyager Point
iMove Physio Rozelle Services These Suburbs:
- Balmain East