Victoria Physio News
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Plantar Fasciitis

POSTED: April 11, 2012

Plantar fasciitis is a painful inflammation of the plantar fascia – a thick, fibrous band of connective tissue in the sole of the foot that supports the arch of the foot. It runs from the ball of the foot to the heel, stretching to its limit when the foot is on
the ground and supporting your full body weight.

When placed under excessive stress, the plantar fascia stretches too far and tears, resulting in inflammation. The effects of the stress can build up gradually or be the result of a sudden occurrence.

The most common causes of plantar fasciitis include:
- Flat feet;
- High arches;
- Sudden increase in activity;
- Increased weight gain, either from obesity or
pregnancy; and
- Poorly fitting footwear.

The pain is commonly felt on the bottom of the foot, where the fascia attaches to the heel.
It is most severe in the mornings when getting out of bed because the fascia is in a shortened position at rest, and when you stand up, the sudden stretch and load of your body weight pulls on the attachment.

Symptoms of plantar fasciitis vary from mild to severe. They can linger for months at a time, with pain increasing and decreasing in an unpredictable pattern. Often, discomfort may nearly disappear for several weeks, only to re-emerge full-blown after a single workout or change in activity. The pain may even temporarily ‘fade’ as you walk.

Plantar fasciitis is a common injury runners experience and along with the causes listed above, it can be triggered by a sudden
increase in your training schedule, or by switching running surfaces – especially from a softer surface to a harder one.



While plantar fasciitis can be treated, it does not resolve quickly. It pays to review each of the factors and try to prevent its onset.

STRETCH – before, during (if needed) and after activity. Tight calf and/or hamstring muscles (back of thigh) limit range of motion and put extra strain on the plantar fascia. Stretching as a warm up and as a cool down will help you move easily, keep
muscles flexible and relaxed, joints mobile and relieve tension and strain.

A physiotherapist can assess your injury and provide appropriate stretching and strengthening exercises that will promote an earlier return to your activity, as well as advice on how to prevent recurrence of injury.

MOVE – For mild cases of plantar fasciitis it may be enough to stretch more frequently, build more rests into your routine, and ensure you have good footwear.

More severe cases may benefit from a heel cup or orthotics. In its most severe form, going barefoot is a poor idea – even in the house. Avoid worn-out shoes and try running on soft surfaces. You don’t have to stop exercising however consider switching to a non-weight bearing sport like swimming or cycling. When you do try running again, begin at a much lower level of intensity and a shorter distance, then you can build up gradually.

ADD IT UP – Add up all of your symptoms. If there is tenderness on the inside bottom of your heel, especially when you first wake up in the morning, you may have plantar fasciitis.


 
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