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Plantar Fasciitis

 

Plantar Fasciitis is the inflammation of the Plantar Fascia (The Plantar Fascia is a the thick band of tissue that runs under the arch of the foot.  It connects the heel bone to the toe bones).

Sudden or gradual damage can cause micro tears which cause the Plantar Fascia to expand/thicken and therefore cause pain in the heel. Reasons why damage to the Plantar Fascia occurs may include:

Sudden impact damage.  This may happen when running, dancing or playing sport.  This usually affects younger, more active people.

Gradual damage/wear and tear.  This usually affects older people and is where the Plantar Fascia has been gradually damaged over time.

Do you have Plantar Fasciitis.....? The pain usually is felt on the underside of the heel and is often most intense with the first steps when getting out of bed in the morning or after periods of inactivity or rest. Plantar Fasciitis is presented by a sharp stabbing pain at the bottom or front of the heel bone.  It is most common to experience Plantar Fasciitis only in one foot however, reports show up to an third of sufferers have it both feet.

 
            

 

A common cause Plantar Fasciitis is over-pronation. This means that with every step we take our ankles roll inward and arches lower. Other factors that play a role include: age, recent weight gain, walking or standing on hard surfaces for long periods of time and last but not least tight muscles and ligaments. In particular tight calf muscles and achilles tendons will contribute to Plantar Fasciitis.


     

Continuous pulling of the fascia at the heel bone, eventually may lead to the development of a bony growth on the heel. This is called a Heel Spur. It should be noted that spurs are a mere symptom of Plantar Fasciitis; the spur itself does not cause any pain, but rather the inflamed tissue around the spur.

How orthotics help with Plantar Fasciitis

Orthotic insoles are now used as a first treatment option for Plantar Fasciitis by podiatrists, chiropodists and physiotherapists across the UK. Orthotics are corrective insoles and they should not be confused with spongy rubber footbeds, gel heel cups etc available from chemists and supermarkets. Most of these products simply provide cushioning, they do not, however, provide any biomechanical correction!

Orthotics on the other hand re-align the feet, ankles and lower leg. Many of us have quite a normal-looking arch when sitting or even standing. However, it is the impact of weight bearing during walking that has a profound effect on the arches and the ligaments in the foot. With every step we take the arches lower (a lot in some people, a little in others) and this puts strain and tension on the plantar fascia, which in turn leads to inflammation and pain. Orthotics support the arches and release excess strain on the plantar fascia, allowing the inflamed tissue to heal and preventing further damage and micro-tearing of the tissue.


              

Please click here for further information on Orthotic Insoles for Plantar Fascitiis

To be effective the orthotic doesn't have to be an expensive, custom-made device. A comprehensive Heel Pain study by the American Orthopaedic Foot and Ankle Society found that by wearing standard pre-made orthotics and doing a number of daily exercises, 95% of patients in this study experienced substantial, lasting relief from their heel pain symptoms! A recent study in Canada also confirmed the effectiveness of low-cost orthotics in the treatment of plantar fasciitis.

Please click here for some useful stretching exercises

Plantar Fasciitis Treatment

There are a number of treament options available for Plantar Fasciitis. Some more effective than others. Medical treatments include surgery, shockwave therapy and cortisone-steroid injections. In most cases such measures are not necessary and doctors will recommend less invasive treatments options first, before committing to surgery, injections etc.

Research has shown that Plantar Fasciitis can be treated effectively by wearing orthotic insoles and by doing some simple, daily exercises. In addition, one should minimise walking or standing, allowing the inflamed tissue to heal faster. You can also take anti-inflammatory medication (e.g. ibuprofen) and apply ice onto the sore heel for about 5-10 minutes (twice a day).


 

Stretching Videos


  • Calf muscle stretch
  • Tennis ball exercise
  • Towel stretch
  • Achilles Tendon stretch

Recommended orthotics for Plantar Fasciitis:

  • Footlogics Comfort +

    £ 19.95 per pair
    Footlogics COMFORT is a full-length orthotic insole designed by podiatrists for all types of flat lace-up footwear, as well as
  • Footlogics Casual +

    £ 18.95 per pair
    Footlogics CASUAL is a 3/4 length orthotic. It is an easy and cost-effective solution to heel pain, knee, back
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Summary

  • Definition: Plantar Fasciitis = inflammation of the plantar fascia
  • Symptoms: pain in the heel, especially in the morning
  • Causes: over-pronation, fallen arches, tight calf muscles
  • Treatment: stretching exercises and orthotics