What is Plantar Fasciitis?

Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs along the bottom of the foot and connects the heel to the toes, becomes inflamed or irritated. This condition can cause sharp, stabbing pain, especially with the first steps in the morning or after prolonged periods of rest.

At Active Pulse Physiotherapy, we specialize in treating plantar fasciitis using a variety of proven methods to relieve pain, promote healing, and prevent future flare-ups.

Common Causes of Plantar Fasciitis

1. Overuse and Repetitive Strain
   • What is it? Repetitive stress on the plantar fascia, often from running, standing for long periods, or excessive walking, can cause micro-tears in the tissue, leading to inflammation.
   • Symptoms: Heel pain that worsens after activity or when standing up after a period of rest.
2. Foot Mechanics
   • What is it? Poor foot mechanics, such as flat feet (fallen arches) or high arches, can place extra stress on the plantar fascia, making it more prone to injury.
   • Symptoms: Pain in the heel or arch of the foot that is aggravated by standing or walking.
3. Improper Footwear
   • What is it? Wearing shoes that do not provide adequate arch support or cushioning, especially during physical activities, can increase the risk of developing plantar fasciitis.
   • Symptoms: Pain that worsens with prolonged walking, running, or standing in unsupportive footwear.
4. Tight Calf Muscles
   • What is it? Tightness in the calf muscles or Achilles tendon can limit the flexibility of the ankle, placing more strain on the plantar fascia and contributing to inflammation.
   • Symptoms: Heel pain that may extend into the arch of the foot and difficulty flexing the foot upward.
5. Weight and Obesity
   • What is it? Excess body weight increases the load on the feet, especially the plantar fascia, which can lead to inflammation and pain.
   • Symptoms: Pain in the heel and arch, especially with prolonged standing or walking.
6. Age-Related Changes
   • What is it? As we age, the plantar fascia becomes less flexible and more prone to injury, making plantar fasciitis more common in middle-aged and older adults.
   • Symptoms: Gradual onset of heel pain, often in both feet.

Symptoms of Plantar Fasciitis

• Sharp or stabbing pain in the heel, especially with the first steps in the morning or after periods of rest.
• Heel pain that worsens after prolonged standing or walking, but may decrease during activity once the tissue is warmed up.
• Tightness or discomfort along the arch of the foot.
• Swelling or tenderness in the heel area.
• Difficulty flexing the foot or standing on tiptoes due to pain.

How Active Pulse Physiotherapy Can Help with Plantar Fasciitis

At Active Pulse Physiotherapy, we offer a personalized, evidence-based approach to treating plantar fasciitis. Our goal is to reduce pain, promote healing, and help you regain full function so you can return to your normal activities without discomfort.

1. Comprehensive Assessment and Diagnosis

Our first step is a thorough evaluation to identify the underlying causes of your plantar fasciitis. This includes:

• Medical history review: Understanding the onset of your symptoms, your activity level, and any contributing factors.
• Physical examination: Assessing your foot structure, gait, flexibility, and areas of pain to determine the severity of your condition.
• Gait analysis: Evaluating how you walk and stand to identify any biomechanical issues, such as overpronation (rolling inward of the foot) or supination (rolling outward of the foot), that may contribute to your pain.

2. Manual Therapy

Manual therapy is an essential part of our treatment plan for plantar fasciitis. Our physiotherapists use hands-on techniques to:

• Mobilize the soft tissues: Soft tissue mobilization, including massage and myofascial release, helps reduce tension in the plantar fascia and surrounding muscles, improving blood flow and promoting healing.
• Stretch and release tight muscles: We focus on stretching the calf muscles, Achilles tendon, and plantar fascia to relieve strain on the heel and improve flexibility.
• Joint mobilization: We may use gentle mobilization techniques to improve the mobility of the ankle and foot joints, reducing stress on the plantar fascia.

3. Stretching and Strengthening Exercises

A key component of our treatment plan is a customized exercise program designed to stretch and strengthen the muscles that support the foot and lower leg. This helps to alleviate pain, promote healing, and prevent future injury.

• Calf and Achilles tendon stretches: These stretches improve flexibility and reduce tension on the plantar fascia.
• Plantar fascia stretches: Specific exercises to stretch the tissue along the bottom of the foot, relieving tightness and improving mobility.
• Foot strengthening exercises: Strengthening the muscles of the foot and lower leg helps improve arch support and reduce the strain on the plantar fascia.

These exercises are tailored to your condition and progressively adjusted as you heal to ensure effective recovery.

4. Custom Orthotics and Footwear Advice

Wearing proper footwear is critical in managing plantar fasciitis. Our physiotherapists can:

• Recommend supportive shoes that provide adequate cushioning and arch support.
• Prescribe custom orthotics if needed to correct biomechanical issues like flat feet or overpronation. Orthotics can help distribute weight evenly across the foot, reducing pressure on the plantar fascia.

5. Taping Techniques

We may use taping techniques, such as kinesiology taping or athletic taping, to provide additional support to the plantar fascia. This can help reduce pain during activities and support proper foot mechanics while you heal.

6. Pain Relief Modalities

To manage acute pain and inflammation, we may use a variety of modalities, including:

• Ice therapy: Applying ice to the heel and arch to reduce inflammation and numb the area.
• Ultrasound therapy: Using sound waves to promote tissue healing and reduce pain.
• Electrical stimulation (TENS): A technique that uses mild electrical currents to interfere with pain signals and promote muscle relaxation.

7. Education and Self-Care Strategies

We believe that patient education is key to long-term recovery. We’ll provide guidance on:

• Home stretches and exercises: Specific routines to continue at home that will promote flexibility and strength.
• Foot care strategies: Tips on avoiding prolonged standing, managing weight, and modifying activities that may aggravate your condition.
• Ergonomic advice: Adjustments you can make in your daily routine to reduce strain on your feet, whether at work, during exercise, or at home.

8. Gradual Return-to-Activity Programs

As your pain subsides, our physiotherapist will guide you through a gradual return-to-activity program. This ensures that you can safely resume your normal activities without risking a recurrence of plantar fasciitis.