What is plantar fasciitis?
Plantar fascia pain is associated with pain at the inside aspect of the heel. The plantar fascia is a thick fibrous band attaching our heel to our toes. They do a tonne of work for us in help us stabilise our feet, propel our bodies forward and support our body weight in standing. When we ask to much of this guy it can become very painful, weakened and very cranky. Due to the plantar fascia having a poor blood supply and simply being the back bone of all our daily movement, it is no surprise heeling time frames for this condition extend well beyond peoples expectations.
What causes Plantar fasciitis?
- Sudden increase or changes to training load.
- Poor footwear choice coupled with increasing walking or standing loads.
- Foot and ankle weakness** Read this again** Foot and Ankle Weakness!
- Restricted movement of ankle.
- Restricted movement of the big toe or toes.
- Changes in body composition or weight gain.
- Age: 40-60 year olds cop this one the most.
- Foot shape and congenital issues.
What does it feel like?
- Sharp pain around the heel: Generally worse in the morning or after periods of activity/standing.
- Feels more sensitive walking on hard floors bare-feet.
- Tight feeling under the arch of the foot when walking or stretching.
- Dull achey pain at the end of the day once pressure is off the foot.
How do you fix plantar fasciitis?
- FIND OUT THE CAUSE: Foot mechanics, foot weakness, footwear, aggravating activities etc
- START WITH OFFLOADING THE PLANTAR FASCIA: Our preference is a period of low dye taping for up to 2 weeks.
- START STRENGTHENING THE PLANTAR FASCIA ASAP: Our preference is using a fasciitis fighter or a rolled towel.
- INTEGRATE THIS WITH A FULL BODY CONDITIONING PROGRAM.
- TRAINING AND LOAD MODIFICATIONS.
- FOOTWEAR SUGGESTIONS AND CONSIDERATIONS.
- CROSS TRAINING PROGRAM FOR PEOPLE THAT LOVE TO RUN OR WALK.
- MASSAGE AND RELEASE WORK OF CALF AND FOOT.
- INTRINSIC FOOT MUSCLE STRENGTHENING.
There are no magic exercises for this condition.
Do the basics well and be consistent for a several months and you will be rewarded with pain free heels 🙂
Any questions about an injury shoot us an email or give us a call on (02) 4751 9127
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Written by Pat Lincoln