Plantar Fasciitis

Plantar Fasciitis is a broad term for pain that is experienced on the plantar aspect (underside) of the foot, usually near the heel.

Once PF sets in, there is no quick fix. If you are diligent with your self-management at home, you will very likely see some big improvements in your pain levels, moving to pain free status before you know it.

Prevention is better than cure so taking steps towards making your feet strong and mobile is setting yourself up for a win.

Symptoms: Pain on your first steps out of bed in the morning or when you stand after a period of rest. Pain can be dull, like a bruised feeling or a sharp, stabbing sensation. Causes will vary, therefore aggravating factors will as well. Commonly, aggravating factors can include prolonged periods standing in unsuitable footwear, some types of exercise, poor foot biomechanics and leg tension. Occupation, age and activity levels can all have an impact on your susceptibility to Plantar Fasciitis.

Treatment:

Hands on treatment may include myofascial release, dry needling, massage, mobilisation, cupping and stretching. Commonly, the foot itself will be treated as well as the muscles of the lower leg.

Your Myotherapist may conduct physical assessments to determine if you have any muscular imbalances or postural issues (yes, foot posture is real!) that are contributing to your condition and stalling your recovery. They can then use this information to create a manageable exercise plan for you to do to help you rehabilitate and also prevent recurrence. If you are diligent with your self-management at home, you will very likely see some big improvements in your pain levels, moving to pain free status before you know it.

Your massage therapist will work to ease the tension in the plantar fascia as well as the surrounding muscles. This can be a huge relief to sufferers as it gives the foot and leg a chance to relax, easing pain and helping to reduce any inflammation.

Please ask your therapist or our reception team if you would like some guidance on where to start with your treatment.

Infrared Sauna: An infrared sauna session can help by warming and relaxing your muscles, improving your circulation and helping to decrease inflammation. Position your affected foot/leg right up close to the heaters for maximum effect. Corrective exercises: PF heel raise (rolled towel under toes), calf raises. Stand facing a wall and place a rolled towel on the floor. Position your toes onto the towel, this will help your foot to stretch as you perform a calf raise. Hold this position for a count of 3. With control, slowly lower your heels to the floor. PF self-stretch and massage Sitting in a chair or on the floor, place the ankle of the affected foot over the knee of your other leg. Grasp the toes and ball of your sore foot and slowly pull your foot and toes up towards your feeling a gentle stretch through the sole of your foot. If it's comfortable, you could also use your knuckles or thumb to gentle massage the arch of your foot while it is stretched. Otherwise just hold this position for 30seconds

Prevention: Strengthening, shoes, activity modification. Maintaining an active lifestyle.

Tips from a therapist: Once PF sets in, there is no quick fix. If you are diligent with your self-management at home, you will very likely see some big improvements in your pain levels, moving to pain free status before you know it. Prevention is better than cure so taking steps towards making your feet strong and mobile is setting yourself up for a win!

Equipment: Massage ball, use to open up metatarsals, roll from heel to each toe.