You may have heard it called plantar fasciitis, plantar fasciopathy, plantar heel pain or plantar fasciosis, but all refer to the same thing!
So, what exactly is it? Plantar Heel Pain refers to pain in the heel and/or arch of the foot. The condition can be stubborn and painful to both manage and treat, and unfortunately, as many as 10-15% of us will experience it at some point in our lives. It characteristically makes those first few steps in the morning or the midnight trip to the toilet feel like we are walking over a bed of nails, and no one wants that!
Why does it hurt?
The plantar fascia itself is a thick fibrous band of connective tissue that supports the arch of the foot and helps to absorb impact and transmit force through the foot for walking and running. When this structure becomes inflamed or injured (usually at its origin of attachment to the heel bone) it can cause those classic symptoms of pain in the heel. It can also be injured acutely and torn, though this is far less common. Often instead, it simply gets irritated through repeated minor trauma that causes micro-tearing of the structure and can lead to small tearing and pain.
How do I ‘heel’ it?
Unfortunately, this condition is poorly understood and can present a stubborn challenge for both patients and clinicians in overcoming it. However, there are several different treatment options your physiotherapist can offer and guide you through that can help, such as:
- Stretching of the calf and plantar fascia
- Strengthening the foot muscles and FHL/tibialis posterior
- Gait retraining
- Changing foot wear or trialling taping and/or orthotics
- Progressive strength loading of the calf/plantar fascia
Recent research suggests that in the medium to long term an individualised strength program of progressive loading for the plantar fascia (via the calf) may offer the best results, and combining this with other treatments like stretching, dry needling or massage can help to manage the symptoms in the short term. Overall, the best way to ‘heel’ it is to seek professional advice and get an individual plan prescribed by your physio that will put the right foot forward in your recovery!
At DX PHYSIO, we have successfully helped a number of patients recover from chronic plantar fasciitis. Our physiotherapists will assess your body in a holistic way to unload your plantar fascia and help you return to sports.
