Plantar fasciitis is a common foot condition characterized by pain in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes, becomes inflamed or irritated. This condition can be debilitating, affecting daily activities and exercise routines. Understanding the causes relevant to each individual case is crucial for managing and alleviating plantar fasciitis.

Causes of Plantar Fasciitis:

Plantar fasciitis often develops gradually over time, rather than as a result of a specific sudden injury. Several factors can contribute to its development:

1. Overuse or Overloading: Activities that involve repetitive stress on the feet, such as running, dancing, or standing for long periods, can strain the plantar fascia. Over time, this can lead to micro-tears in the tissue and subsequent inflammation. Sudden changes in exercise behaviours can also be a significant factor.
2. Foot Mechanics: Issues with foot mechanics, such as flat feet (pronation) or high arches (supination), can alter the way weight is distributed on the feet. This imbalance can put additional stress on the plantar fascia and increase the risk of developing plantar fasciitis.
3. Tightness of the Achilles Tendon: Tightness in the Achilles tendon, which connects the calf muscles to the heel bone, can affect the movement and flexibility of the foot. This tightness can also contribute to increased strain on the plantar fascia.
4. Footwear: Wearing shoes with inadequate support or cushioning, or sudden changes in footwear (such as switching from heels to flat shoes), can impact the distribution of weight on the foot and contribute to plantar fasciitis.
5. Age and Weight: Plantar fasciitis is more common in middle-aged adults and individuals who are overweight or obese. Excess weight puts additional stress on the plantar fascia during weight-bearing activities.

Treatment of Plantar Fasciitis:

Effective treatment of plantar fasciitis focuses on reducing pain and inflammation, improving flexibility and strength, and addressing contributing factors. Treatment options may sometimes include:

1. Rest and Activity Modification: Limiting activities that aggravate symptoms, such as running or prolonged standing, can help reduce inflammation and allow the plantar fascia to heal. Low-impact activities like swimming or cycling may be recommended instead.
2. Stretching Exercises: Stretching exercises for the calf muscles and Achilles tendon can help improve flexibility and reduce tension on the plantar fascia. There are some great exercises available to stretch and gently load the plantar fascia.
3. Footwear: Depending on the cause of your condition, footwear that focus on increased medial support, or footwear with a greater focus on cushioning may be recommended. These will assist in distributing the pressure more evenly and reducing  strain on the plantar fascia. In some cases, orthotic inserts or heel cups may be recommended to provide additional support.
4. Ice and Massage: Applying ice to the affected area can help reduce inflammation and pain as a short term relief measure.
5. Medications: Over-the-counter pain relievers, such as ibuprofen may be recommended in some cases to reduce pain and inflammation.
6. Rehabilitation and strengthening. Your Podiatrist can prescribe specific exercises and techniques to improve strength, flexibility, and biomechanics of the foot and ankle. Strengthening of the plantar fascia is essential in reducing the likelihood or recurrence.

Plantar fasciitis can be a persistent and painful condition, but with proper treatment and management, most individuals can achieve significant relief and return to their regular activities. Early intervention, including stretching exercises, appropriate footwear, and activity modification, is key to preventing worsening symptoms. By addressing underlying causes and implementing a comprehensive treatment plan, individuals can effectively manage plantar fasciitis and improve their quality of life.

At East Gosford Podiatry, we can assess your specific case and point you in the right direction for a rapid recovery. Give us a call on 4325 0600 to secure your appointment.