One common issue that can cause foot pain is irritation to the plantar fascia – a soft tissue structure found at the bottom of the foot. Inflammation of the plantar fascia may cause pain and discomfort, an condition known as plantar fasciitis. Read along if you have pain in the bottom of your foot, particularly by your heel and especially in the mornings!

What is plantar fasciitis?

A thick, web-like ligament connects your heel and the bottom of your foot called the plantar fascia. Besides acting as a shock absorber, it stabilizes the arch of your foot and makes walking easier. When these structures become overloaded due to repeated impact activities or improper footwear (or change in footwear), the structures in this area can become irritated and cause you pain. Often, plantar fasciitis causes pain, stiffness, and limitations in day-to-day tasks.

Primary symptoms and Signs

Plantar fasciitis symptoms may include but not limited to:

• • Pain in the heel or surrounding area (often in medial aspect)

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• • An increase in pain after exercise.

• • Pain increases while walking barefoot

• • Persistent pain

• • Tightness in the calf and hamstring

• • Painful few steps in the mornings

Physiotherapy and self-management

In the absence of appropriate management, the condition can be disabling, therefore educating the patient on early intervention is the key to success! In over 90% of cases, those with plantar fasciitis will be able to recover in 10 months or less by implementing the following at-home remedies. Taking a proactive approach will be crucial in getting through this condition.

Several plantar fasciitis treatments include stretching and strengthening in the foot and calf area, and possibly implementing the use of night splints. Read more about these treatments and plantar fasciitis exercises below. Please note that treatment is definitely not limited to these tips, this is a good place to start taking control of managing pain symptoms!

Calf Stretch

• • Stand facing a wall with one leg in front (bent) and one leg behind (straight).

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• • Ensure both feet are facing forwards and keeping your heel on the ground. Ease hip forward. You should feel a stretch in your calf

• • Hold the stretch for 20-30 seconds

• • Replicate with the other leg after switching leg positions

Self Massage With a Frozen Water Bottle

• • Grab a water bottle filled with water

• • Freeze the water bottle and place it on the ground.

• • Place foot on the water bottle and apply as much pressure as tolerable (standing or sitting)

• • Roll your foot back and forth over the bottle

• • If required, repeat several times per day and perform for 10-15 minutes per session.

Strassburg Sock

If you find it challenging to take the first few steps in the morning, a Strassburg sock may be a good option. Strassburg socks have two adjustable straps to fit securely over the calf. A pin connects the foot and ankle to the mid-shin, placing the foot and ankle at a 90-degree angle with a light stretch in the calf.

Conclusion

Plantar fasciitis can truly be a persistent problem that can impede the ability for people to do things they enjoy. However, you do not have to live with pain! It is important to understand ways you can take a proactive approach in managing your symptoms in order to heal. Feel free to reach out to us if you have any further questions, or if your condition continues to persist even with these tips, be sure to seek out some support from one of our physiotherapists!