Some of you might know this as Plantar fasciitis although this term is no longer used as we understand that this is not a problem of inflammation but a problem caused by overloading the plantar fascia.
The plantar fascia is a thick fibrous band at the base of the foot which is important in propelling you forward when running or walking.
This painful problem will effect 10% of the population at some point and have had it for a short time myself I can tell you it’s not very nice!
Plantar Fascia Pain Symptoms
So let’s have a look at the common symptoms and see if you recognise any of them.
- – Sharp stabbing pain in the heel and across the bottom of your foot.
- – Pain is worse when you are on your feet, standing, walking, or running.
- – If it’s really bad you may also have pain at rest.
- – First-step pain – this is where the pain is worse for the first few steps and then eases as you get moving.
- – Tenderness at the heel and base of the foot.
Ok so you might not have all of them but at least some of these should sound familiar to you – if not then you probably have some other cause for your pain. Still not sure? – my video lesson should help as we investigate further to ensure correct diagnosis – take a look here.
How to Treat Plantar Fascia Pain
The key is to try and settle it down as quickly as possible the longer it goes on the harder it can be to settle.
It’s all about reducing the load through the painful structures. to settle down the pain before beginning the important task of strengthening and addressing any problems such as weakness, foot position, and poor lower limb alignment all of which can have an effect on these structures. even weakness around your hip can effect the way these structures are loaded.
Often you may have tried innersoles, anti-inflammatories, or maybe stretches and some of your loading exercises but still have not resolved the problem. It’s all about looking at the big picture and doing the right thing at the right time to get this tricky problem settled.
Treatment ideas
- Load management – this is the key. Initially avoid standing, walking, or running before gradually reintroducing once the pain has settled.
- Footwear – For tips on the best footwear for plantar fascia problems take a look at this blog The Best Shoes for Plantar Fasciitis: A Complete Guide
- Strengthening – ensuring your calf muscles are strong can help to reduce the load through the plantar fascia.
- Stretches – tight muscles can affect your foot position during activity leading to greater strain through the plantar fascia.
- Biomechanics – improve lower limb alignment to offload the foot.
- Reducing risk factors – Read my blog – Plantar fascia pain. Are you a Sally or Ben?
- Innersole – these help offload the plantar fascia reducing strain and allowing healing.
- Night splinting – can be used in extreme cases
- NSAID’s (Anti Inflammatory) drugs or gel – discuss with a pharmacist for approx 1 week.
- Ice – 20 mins 3 x daily on the affected area for approximately a week.
Not everyone will need all of these but the key is doing the right thing at the right time.
Next steps
My Plantar Fascia Pain Program incorporates everything you need to resolve your foot pain – fast. Stage 1 is all about settling down the pain. Then in stage 2, the focus is on returning to activity and taking steps to ensure the pain doesn’t return. You will soon be back on your feet.
Take a look at the Plantar Fascia Pain Program curriculum as there are a couple of video lessons that you can watch for FREE without enrolling which will give you some extra info and as we know knowledge is power.
Conclusion
If you didn’t know if you had plantar fasciitis before hopefully, you know now. This common foot problem can be a real pain to get rid of but by doing the right things at the right time you can quickly resolve your pain and be back to doing what you love. Whether that’s running ultramarathons or walking to the shops – I’ve got it covered.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC,
Chartered Physiotherapist Since 2001
