Plantar fasciitis or the more technically correct name plantar fasciopathy. It is a condition that no matter who you ask, either they or someone they know, has suffered from it. Plantar faciitis is a condition that also nearly always draws a grimace due to the painful and often long-term nature of it. Plantar fasciitis is estimated to affect up to 10% of the general population. That number increases further in certain demographics such as runners, the overweight, and manual labour occupations.
What is plantar fasciitis?
A fascia is a band of fibrous connective tissue created to resist tensile forces while remaining flexible. Fascia has a similar construction to ligaments, whereas ligament connect bone to bone, fascia normally surround muscles, other tissues, and can divide groups of muscles into compartments. The plantar fascia, plantar referring to its location in the foot, is a thick layer of connective tissue that supports the arch. It runs from the heel bone up towards the toes and is more an aponeurosis than a fascia. The plantar fascia not only helps to support the arch but also acts as a spring, as we walk and run, to transfer force. Plantar fasciitis is a non-inflammatory condition where microtrauma/small tear occurs in the fascia. The exact cause is still poorly understood. It is generally believed to be caused by a group of different risk factors. Factors such as weight, increase in activity, footwear, diabetes and anatomical factors of each person.
Management of plantar fasciitis
Managed can be broken down into three categories: risk management, symptom management, and active management.
Risk management
- Without reducing the modifiable risk factors the chance of managing plantar fasciitis is reduced. This mainly includes reducing aggravating activities, in mild cases it can be mean reducing running distance, intensity, changing route. In severe cases this may mean a period of absolute rest until symptoms reduce.
Symptom management
- This includes several different adjuncts that help manage the symptoms. It does not necessarily treat the root cause of the problem. Symptom management includes rolling a ball along the foot in the morning and after sitting, taping, icing, compression socks, changing footwear or stretching. As mentioned, they may not treat the cause but can make daily life far more comfortable.
Active management
- The fascia can be made stronger, like any tissue in the body, with an adequate program that is followed consistently. Strengthening needs to focus on full lower limb. This includes the gluteals, quads, and then a targeted strengthening of the calves and foot muscles. This allows the body to adapt, strengthen your weaker areas and reduce the risk of plantar fasciitis returning in the future.
If you think you are suffering from Plantar fasciitis get in touch with the team at Cairnhill Physiotherapy to help ease that pain in the foot.