By In Touch Physiotherapy Physiotherapy tips • Short and long-term pain 0 Comments

Pain in your foot? Learn more about Plantar Fasciitis

physio-plantar-facilitisHave you been experiencing pain along the arch of your foot near the base of heel? Do you feel like you have a bruise on the pad of your heel?

Plantar fasciitis is inflammation of the fibrous tissue that lies on the sole of your foot extending from the heel to the base of the toes.

The theory behind plantar fasciitis is that there is a cumulative overload on the feet causing microtears and degeneration of the plantar fascia tissue. Contributing factors to this overload may be: anatomical variations such as being flat footed; excessive foot pronation; inadequate footwear; change in training methods and intensity; tight calf muscles; or being overweight.

Massage, stretches and strengthening exercises for the calf and plantar fascia are some of the ways to help resolve plantar fasciitis.

A couple of self home remedies are:

  1. Self release of plantar fascia with tennis ball – use tennis ball or golf ball under sole of foot and roll your arch repetitively over the ball for 5 mins. Can do this exercise twice a day whilst siting at your desk at work;
  2. Calf stretch against the wall – face the wall, standing in a split stance. Bend the front knee and keep the back leg straight. Ensure your toes are facing forward and heels remain in contact with the ground. Feel a stretch in the calf muscle of the back leg. Hold 30 secs and repeat three times on each leg.

Your physiotherapist will assist in advice regarding stretching and strengthening exercises for your calf and plantar fascia, plus advice on footwear.

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