PLANTAR FASCIITIS
Is most commonly known as pain under the bottom of your foot, whether that be pain under your heel or into the arch of your foot.
Symptoms
- Pain under heel and arch of your foot. Pain can be sharp/stabbing or constant dull ache
- Often worse on waking
- Worse when walking, running and being on your feet for long periods of time
- Pain may ease once exercising, but returns afterwards
- Sharp pain when trying to weight bear following a period of resting/sleeping
Things which can make it worse
There is not a single known cause of Plantar Fasciitis, but these are some of the things which could be making yours worse.
- Being on your feet for a prolonged period of time or doing a lot of walking/running
- A change of footwear – new running shoes, walking boots, day to day shoes
- Wearing non-supportive footwear (no arch support/flip flops)
- Being overweight (increasing the strain through your foot/heel)
- Having tightness in your calf or the achilles tendon
Self treatment at home
- WATCH THE VIDEO AND TRY THE EXERCISES – 1-3 sets of 10, 2-3 times per day. These are exercises that are designed to stretch the calf, achilles tendon and plantar fascia and strengthen the lower leg to reduce the strain on the affected structures.
- Ice 10-20mins every 2-3 hours (using an ice pack or frozen water bottle to roll the heel of your foot on)
- Wear supportive shoes with arch support and a cushioned heel
- Use gel heel cups in your shoes for extra cushioning
- Do not wear high heels or flip flops
- Try to avoid excessive walking or standing for long periods
- Try non-weight bearing exercise, such as cycling, rowing or swimming for a period of time to reduce the stress on the plantar fascia
- Speak to your local pharmacist about pain relief
- Losing weight
How can we help?
- We will undertake a thorough assessment of your pain and establish your potential cause, possibly plantar fasciitis.
- We will provide a personalised treatment programme including hands on treatment to your condition. We may also add other treatment modalities including acupuncture and electrotherapy.
- We are getting some great results with Shockwave Therapy for those more stubborn issues that are not responding to regular physiotherapy.
- We can arrange Corticosteroid Injection with our specialist physio Patrick Bradley- this is an injection of a strong anti-inflammatory into the plantar fascia to help resolve the cause of the pain.
- We are able to provide the prescription of off the shelf orthotics or our bespoke, custom fit orthotics to best suit your biomechanical foot position and offload the plantar fascia.
- We will give personalised advice and exercises specific to your condition.
- We can develop a personalised rehab programme and offer you guidance as you return to exercise such or sport.
There’s no need to suffer any longer, CONTACT US now to arrange an appointment at our Rochdale, Bury or Rossendale clinics.
