Plantar Fasciitis
What is it?
Plantar fasciitis is a common foot condition that causes heel pain and pain on the sole of the foot. It is inflammation of the plantar fascia, a fibrous tissue that runs along the length of the sole of the foot. Around 1 in 10 people will get plantar fasciitis at some time in their life, with symptoms settling with conservative management in most cases.
Symptoms
Pain is the main symptom in any area on the underside of the foot from the heel to the toes. The pain is worse when you first put your foot to the ground in the morning and when you over stretch the foot for example going onto your tip toes.
Common causes
- Being on your feet for long periods
- Tight calf muscles/Achilles tendon
- Wearing inappropriate footwear
- A sudden change or increase in sporting intensity
- An increase in activities which involve full range of movements at the ankle joint for example running and dancing
How to prevent or ease this problem
- Stretch the calf muscles and plantar fascia
- Self massage of the plantar fascia by rolling your foot over a rolling pin/iced water bottle
- Strengthen the smaller muscle groups in the foot
- Wear supportive footwearNight splint age (Strassburg sock can be very effective)
- Seek help and advise from a physiotherapist