How to Manage Plantar Fasciitis
Plantar Fasciitis is a common running injury that can often take a long time to heal. However, did you know that there are ways to speed up your recovery?
While the injury may recover by itself, typically you will need to follow a treatment plan for the quickest recovery. Here, we look at what Plantar Fasciitis is, its causes, and how you can effectively manage the condition.
What is Plantar Fasciitis?
The Plantar Fascia is a thick band of connective tissue that runs from the heel bone to the toes. It is largely there to support the arch of the foot, whilst you walk or run.
Plantar Fasciitis usually occurs when the tissue has been overloaded, causing pain when you take your first steps in a morning. Other symptoms include pain in the midfoot or heel after being inactive for a period of time, as well as after prolonged activity.
While it can affect both feet, most people develop Plantar Fasciitis in just one foot. You may find that the pain goes away during exercise, but then returns after you have rested.
Treating Plantar Fasciitis
The good news if you do develop Plantar Fasciitis, is that there are ways to speed up your recovery. In approximately 10% of cases, the pain can last for over a year, however for most patients they can get back to running and exercising after a period of relative rest.
To speed up the recovery, there are several types of stretches and strengthening exercises you can carry out. These include calf and plantar fascia stretches. While you can carry out these exercises alone, it is much safer to be directed by a trained physiotherapist.
“A foot and ankle specialist can help to ensure that your diagnosis is correct, that you are doing your exercises correctly and can monitor your progress and get you back to normal activities in a timely manner,”
The Benefits of Physio for Plantar Fasciitis
Physiotherapy is one of the best ways to speed up the recovery of Plantar Fasciitis. You will be presented with an individual safe and effective treatment plan. By working with a professional, you minimise the risk that you could worsen the condition. If you overdo any of your exercises, or you carry them out incorrectly, it could lengthen, rather than speed up your recovery.
Another treatment option that a physio can help with is taping. A study published within the BMJ journal, revealed that taping and stretches were recommended in the management of Plantar Fasciitis. Taping involves wearing a special type of tape around the foot and ankle. This helps to stabilise and offload the tissue and support the arch of the foot. There are different taping techniques including Kinesiology tape (or ‘KT tape’) and low dye. Below is an example of the KT taping.
Your foot and ankle specialist will support you in your return to sport - building up your strength and helping with adaptations so that you avoid any recurrence of the injury. They can also assess your footwear, advise you on orthotics and check your running gait - in fact you may come out a stronger runner with their help and guidance.
Seeking treatment for Plantar Fasciitis
If you are dealing with Plantar Fasciitis, help is available. Book a consultation with our expert foot and ankle team here at Physio Remedies. They will be able to advise you on stretches, strengthening exercises and taping techniques, as well as provide advice on how you may adapt your training to reduce any overload to your foot and discuss whether custom orthoses might be needed.
While it can be frustrating, you don’t need to sit back and suffer in silence when you have Plantar Fasciitis. A physiotherapy management programme will help guide you through your recovery.
