Plantar Fasciitis Symptoms

• Pain on the underside of the heel that spreads towards to the ball of the foot
• Lumps and nodules around the heel and arch of foot
• Pain usually worse first thing in the morning, easing off after 10-30 minutes
• Pain exacerbated by pulling toes up (extending toes) and lifting foot towards shin (dorsiflexing foot)
• Pain exacerbated when weight-bearing (walking, standing running) and by direct pressure

Plantar Fasciitis Causes

Repetitive strain to the plantar fascia causes it to lose its flexibility and strength and become thickened and inflamed.  Factors that cause repetitive strain include:

• Prolonged standing when at work
• Being over-weight
• Unsupportive footwear
• High impact sporting activity – running, jumping or dancing
• Over pronating feet (feet excessively rolling/flattening when walking/running)
• A forward leaning posture with the bodyweight resting in the balls of feet
• Tightness in the calf muscles
• Stiffness in the foot joints which reduces the shock absorbing properties of the feet

Plantar Fasciitis Self Help

• Rest and reduction of time spent standing, walking and running
• Weight loss (if overweight)
• Rolling a plastic bottle filled with ice under the arch of the foot for 5 mines, 3-4 times per day.  This both stretches the plantar fascia and reduces inflammation
• Calf muscle stretching
• Pulling your foot towards your shin and bending back your toes to stretch the plantar fascia
• Wearing cushioned footwear with good arch support
• Wearing a foot splint when sleeping to stretch and lengthen the plantar fascia
• Taking Glucosamine sulphate supplements may also be of benefit

Plantar Fasciitis Treatment

• Assessment of posture and postural advice
• Improving mechanics of whole leg to reduce forces acting on the foot
• Sports massage to lengthen the plantar fascia and calf muscles
• Deep friction massage of plantar fascia to promote circulation and accelerate healing
• Improve mechanics of the foot
• Prescription of orthotics
• Improving shock absorbing properties of foot by increasing foot joint flexibility

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