How to fix your Plantar Fasciitis
Having heel pain on rising in the morning or after a period of rest? Often pain will improve with movement, however it is aggravated by long periods of weight bearing. Palpating the medial side of the calcaneus (heel bone) will reproduce pain. Often pulling the big toe back will also produce pain.
A Bit of Anatomy:
The plantar fascia is a thick fibrous connective tissue that arises from the calcaneus with multiple connections within the foot. The role of the plantar fascia is to support the arch of the foot.
How to Fix it:
First you need to modify your current activities to reduce the load on the plantar Fascia. Sometimes adding a heel wedge or over the counter orthotics can help. Secondly stretch and massage the plantar fascia and calves daily. Third use ice for pain relief. Last correct the risk factors that are in your control.
Knowing your risk factors:
There are a number of factors that need to be looked at to limit risk of re-injury. They include:
- limited ankle range of motion
- short Achilles tendon
- over pronation
- weak intrinsic foot muscles and ankle plantar flexor muscles
- being overweight.
- Other factors that can increase your risk of injury include hard surface, prolonged weight bearing, poor footwear, poor lower limb biomechanics and inadequate stretching.
Realistically you are looking at 6-8 weeks before you will see significant improvement.
Book an appointment:
Heel pain stopping you from doing what you love? Need help correcting your risk factors? Book in for your treatment now with one of our team by calling (07) 3398 9556. Read more about our team here.