Plantar Fasciitis
Did you know that the team at My Sports Chiropractor can help you with your foot and heel pain? One of the most common causes of foot and/or heel pain we see is a condition called Plantar Fasciitis.
What is Plantar Fasciitis?
Now you may have heard of this condition but what is it? Well firstly, the plantar fascia is strong piece of connective tissue (similar to a ligament) that runs from the heel to the ball of the foot and toes. It helps support your arch and acts as a shock absorber during weight bearing.
When this fascia is repetitively strained and/or overused it causes tiny breaks in the fascia, which set off an inflammatory reaction for healing. However, long term this inflammatory process subsides, and the condition becomes more degenerative (wear and tear) due to a breakdown of collagen in the tissue.
Symptoms commonly experienced include:
What causes it and how does it occur?
The exact cause for plantar fasciitis is still not fully understood. However, links to repetitive strain, weak foot muscles, lower limb muscle imbalances, flat or high arched feet and poor fitting shoes can contribute to this injury.
Other factors that may put you at risk of developing plantar fasciitis include:
How can we help?
The team here at My Sports Chiropractor, use a range of different treatment techniques that can help manage your plantar fasciitis. Treatment includes:
Load management and activity modification advice
What can you do to manage it at home?
Here are 5 tips to try at home and all you need is a massage ball and a towel:
1. Plantar fascia ball roll massage:
o Start in a seated or standing position. Place a small ball underneath the arch of your foot. Apply pressure down on the ball and roll the ball from the base of the heel up to the base of the great toe.
2. Towel Scrunches:
o This works best on a smooth floor. Place a towel spread out on the floor in front of a chair. Whilst seated place one foot flat on the towel (knees and ankles at right angles). Curl your toes repeatedly to gather up the towel.
o Repeat 8-10 times on each foot, 3 times daily.
3. Short foots (arch muscle strengthening):
o Sit on a chair with your feet flat on the ground (knees and ankles at right angles). Focus on one foot at a time, use the muscles in your arch to help draw your big toe toward your heel. You should feel a tightening of the arch.
o Hold for 5 secs and release. Repeat 10 times alternating each foot, 3 times daily.
4. Calf Raises:
o Stand with both legs straight and at hip-width apart. Hold on to a wall or supportive object for balance. Rise up onto your toes, keeping your legs straight, and control the movement back down to the start position.
o Repeat 10-12 times, 3 times daily. Progress to single leg raises once tolerable.
5. Calf Wall Stretch:
o Start in a standing position, holding on to a wall for support. Step the affected leg backwards. Keeping the toes pointing forwards, bend the front leg, moving your body in this direction. Hold this position and allow the back knee to soften, your heel may come up a little. You should feel this stretch lower down in the calf near the tendon on your back leg.
o Hold this stretch for 20-30 seconds and repeat 3 times daily.
If you or anyone you may know is struggling with Plantar Fasciitis and/or has foot and heel pain feel free to book an appointment in with one of our amazing team members here at My Sports Chiropractor to start your road to recovery today.
Click here or call 0435 819 286 to make an appointment.
If you’d like to know more about Returning to Running, check out our blog.
