Foot or Heel pain? It could be Plantar Fascitis

By Sam Dyer
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Do you suffer from foot/heel pain...?
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​Could it be Plantar Fascitis?

Firstly, what is Plantar Fascia?

​Plantar fascia is connective tissue that starts from the middle of your heel and inserts into the different tendons of all five toes. It is a really important structure to ensure that you are using your foot correctly, it has crucial role in keeping the foot stable during all types of movement and plays a role as shock absorber. 

The plantar fascia, for many reasons, can become damaged. Most commonly by repetitive stress (micro trauma) when this happens the plantar fascia becomes strained/ stretched or inflamed it is labelled plantar fasciitis. It is one of the most common causes of heel pain!! 

How do you know if you’re suffering from plantar fasciitis? 

There are numbers of ways that it may present, so if you are suffering from heel pain, I’d recommend coming in and seeing one of our osteopaths to help you get to the bottom of your pain, but, there are a couple of things that you can look out for that might point you in the right direction. 

1. Heel pain, particularly first thing in the morning or after long periods of being off your feet eg. Sitting at a desk chair at work for an extended period of time. 
2. Noticing a restriction in range of motion in your ankle particularly with a movement called dorsiflexion (trying to point your toes back towards your body) 
3. Pain is usually more uncomfortable when on hard surfaces or having to climb stairs 

What can you do at home to help relieve some of your pain? 

Whilst there are some practical things you can be doing at home to assist with your plantar fasciitis, for long term recovery it is important to get to the bottom why the plantar fasciitis occurred in the first place.

​As I mentioned in the previous paragraph that’s were our osteopaths can be super beneficial in helping assist with your diagnosis. However here are a few things that may assist in pain reduction and can be great place to start! 

1. Using a golf ball/ frozen bottle of water/ spikey (massage ball), place it underneath the foot and whilst putting pressure through the foot (not too much) roll it around underneath the foot. 
2. Using some calf stretches (google 'Foot to Wall Stretch' for a great calf stretch) 
3. If tolerable also strengthening the calf by simply doing some calf raises 3x10 per day can also be effective 
4. Wearing slipper or comfortable shoes around the house, particularly if the house is predominantly tiled floor!

If any of these causes more pain then its best to cease immediately and seek some further advice/ treatment. 

If you have been struggling with any of the above symptoms for more than a week or two it’s time to get some extra assistance. That’s where any of the osteo’s at HMC can HELP YOU, osteopathic treatment can be extremely effective in assisting anyone suffering plantar-fasciitis. 

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