Plantar Fasciitis

At Forefront Physiotherapy Geelong, we are equipped to deal with many sporting injuries including those that occur from an acute event like a fall or direct blow, or those that develop over time. 

Plantar Fasciitis is a common foot condition characterised by pain along the bottom and heel of the foot. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of your foot from the heel to the toes, becomes inflamed or irritated.

Symptoms:

• Heel pain - sharp, stabbing pain, especially prominent during the first steps in the morning or after prolonged sitting
• A decrease in pain after you get up and move around 
• Increased pain after excessive activity or prolonged standing
• Stiffness/tightness in the arch of the foot

The main role of the plantar fascia is to support the arch of the foot and absorb shock when walking. When there is an increased load put through the foot, from high-impact activities like running or jumping or an escalation in training load, small tears can occur in the fascia, causing irritation and inflammation. 

Causes:

• Overuse - regular high impact activities like running or jumping 
• Foot mechanics - flat feet, high arches or abnormal walking patterns
• Footwear - lack of arch support or inappropriate shoes

At Forefront Physiotherapy Geelong, we recommend these 6 tips for helping Plantar Fasciitis:

1. Rest

By limiting activities that put increased stress through the foot such as running, jumping or prolonged standing, further damage to the plantar fascia can be prevented, promoting healing and a decrease in pain.

2. Ice

Applying ice to the affected area for 15-20 minutes can help to reduce inflammation and pain. Remember to wrap your ice pack in a towel to prevent frost bite and also be conscious of not using an ice pack too often as it can slow down and inhibit the healing process. 

Ice is only a temporary solution for pain relief and will not solve the actual cause and hence it is important to see a physiotherapist at Forefront Physiotherapy Geelong to guide your treatment towards full recovery.

3. Stretching

Performing stretching exercises of the plantar fascia, calf muscles and achilles tendon can help to decrease the stiffness felt along the bottom of the foot. Helpful stretches that our Forefront Physiotherapy sports physios suggest include; lunging with your hands up against a wall, focusing on pushing the heel of your back foot flat onto the ground. Another stretch that targets the plantar fascia is flexing your toes up to your face whilst keeping your heels on the ground. Hold each stretch for 20-30 seconds and repeat multiple times a day to help promote increased movement and reduce tightness through the foot and calves.

4. Ensure you are wearing appropriate footwear

The shoes you wear play a vital role in where the force is felt through the foot, hence it is important that the shoes you wear are appropriate to the activity you are doing - different shoes provide different levels of cushioning and arch support. Our physiotherapists can help guide you towards the best footwear to support your foot (through daily wear or during specific activities like dancing or running).

5. Orthotics

The use of custom or over the counter orthotic inserts can help provide additional support and correct any foot mechanics that might be contributing to the pain you are experiencing. There are many orthotics out there and it can be hard to determine which is right for you - the physiotherapists at Forefront Physiotherapy Geelong can help determine the exact foot ailment that is causing your pain and direct you to the correct type of aid to help manage and improve your pain. 

6. Physiotherapy 

By booking an appointment with one of our physiotherapists at Forefront Physiotherapy Geelong you can have your pain assessed to determine not only what is causing it, but also develop a treatment plan to kickstart your recovery. Our physiotherapists at Forefront Physio Geelong are well equipped in the management of plantar fasciitis and through the development of a tailored exercise program, biomechanical adjustments, aid prescription and other treatment modalities, can get you back to walking around pain free.