Everything You Need to Know About Plantar Fasciitis
If you’re reading this, chances are you’re experiencing heel pain. It’s even more likely that the cause of your heel pain is a condition called plantar fasciitis. You’re not alone. It’s estimated that one in ten people will suffer from plantar fasciitis in their lifetime. So let’s dive into the symptoms, causes and treatments so you know exactly what to do if you think you have the foot condition.
What is plantar fasciitis?
Plantar fasciitis is a very common condition that almost always presents as heel pain. The pain is usually located where the inside arch of your foot connects with your heel bone. It’s very important to treat because it could lead to chronic foot pain or other pain conditions!
The plantar fascia itself is a large ligament that runs the length of a foot, from the heel to the toes. Its basic function is to support the foot, absorb shock and protect underlying structures. However, for a variety of reasons, the plantar fascia can become problematic, resulting in heel pain that ranges from sharp to dull.
What causes plantar fasciitis?
Unfortunately there is no clear cut answer to this question. There is ongoing discussion around whether the pain is from inflammation, degeneration or other basis of pathology.
We do know however that it’s common in people who spend a lot of time on their feet - nurses and healthcare workers, hospitality and retail staff, teachers, runners, dancers and the like. People who are overweight may also be more likely to experience plantar fasciitis due to excess strain being put on their plantar fascia.
How do you treat plantar fasciitis?
The good news is that the condition is often treatable. Let’s run through our plantar fasciitis treatment process:
Treatment should always start with a set of basic questions, before making simple changes accordingly.
Are you wearing shoes that are too flat or don't have any heel height? Flat shoes will stress the plantar fascia out so consider changing your shoes or purchasing orthotics.
Have you increased your exercising too quickly? To avoid injury to the plantar fascia and general flare ups, make sure you gradually increase the stresses on your body over time
Are your shoes really old? The support and cushioning may be minimal and require replacing
After addressing these basic queries, treatment should consist of the following activities:
Foot massage: To increase blood flow and reduce adhesions in tissue (ie relieve foot pain), massage the arch of your foot by rolling on a massage ball (or having an incredibly nice friend/partner/parent do it for you!)
Stretching: Tight muscles can aggravate plantar fasciitis so stretching the calves can provide relief
Strengthening exercises: Stronger calves can improve how well your feet handle day-day stresses
Orthotics: Orthotics redistribute pressure away from painful areas while providing extra support so consider using supports in your shoes to give your plantar fascia a rest
Compression socks: Also provide a light level of support to the foot and may help decrease swelling.
Rest up: R&R is often a great medicine. Aim to reduce high load activity by at least 50%, until your pain starts settling.
If you want to start treating your plantar fasciitis today, our Foot Pain Program provides the tools and guidance you need to relieve your pain from home. Designed by Australian podiatrists, the program has been expertly formulated as a simple home solution to plantar fasciitis without the need for clinic visits and big bills.
For a one off payment of $149, you’ll receive a massage ball, orthotics, compression socks and a 12-week video program to your inbox to provide all the guidance you need to get back on your feet as soon as possible. Best of all, it comes with a money back guarantee!
