What Is plantar Fasciitis?

Plantar fasciitis is a common condition characterized by degeneration of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the bone of your heel (calcaneus) to the toes. This tissue helps support the arch of your foot and absorb the impact of walking. Overuse, repetitive stress, or improper foot mechanics can cause microtears in the fascia, causing degeneration of the tissue resulting in foot or heel pain.

Common Symptoms Of Plantar Fasciitis

The main symptoms of plantar fasciitis include:

• Heel Pain: A sharp, stabbing pain at the bottom of the heel, often described as intense or burning, particularly with the first steps in the morning or after prolonged periods of rest or inactivity.
• Pain with Activity: Pain often flares up after prolonged standing, walking, or exercise, and may improve with rest but return with activity.
• Stiffness: Tightness and stiffness in the arch of the foot, especially after long periods of inactivity.
• Tenderness: Tenderness when pressing on the bottom of the heel or along the arch.
• Swelling: Mild swelling or redness around the heel or arch may be present in some cases.

These symptoms can vary in severity and may worsen over time if not treated, potentially limiting daily activities.

Causes Of Plantar Fasciitis

The primary causes of plantar fasciitis include:

• Overuse or Repetitive Stress: Activities like running, walking, or standing for prolonged periods can overstrain the plantar fascia.
• Foot Biomechanics: Excessively high arches, or abnormal walking patterns due to weak gluteal muscles or intrinsic foot muscles can place extra stress on the plantar fascia, increasing the risk of injury.
• Improper Footwear: Shoes lacking arch support, cushioning, or with a thin, flat sole can fail to absorb impact and support the arch, contributing to strain.
• Tight Calf Muscles or Achilles Tendon: Limited flexibility in the calf or Achilles tendon increases tension on the plantar fascia.
• Reduced Ankle Mobility: Decreased dorsiflexion range of motion of the ankle may cause your foot compensate pronate excessively which increases the load on the plantar fascia.
• Age: Plantar fasciitis is more common in people between 40 and 60, as tissue elasticity and strength decrease over time.
• Weight Gain: Excess body weight places added pressure on the plantar fascia, making it more susceptible to inflammation and injury.

How Do We Treat Plantar Fasciitis?

First, we need to identify any factors from your history that could be aggravating your symptoms. Some important factors to take note of is shoe choice, running distance, surface etc.

The next part of your assessment is to examine the arches of your feet, assess the mobility of your ankles and hips and test the strength of your glutes, hamstrings and calves.

The Techniques We Use To Treat Plantar Fasciitis

The Plantar Fasciitis Treatment techniques used from patient to patient will vary depending on several factors. We may use one or all of the following techniques.

Manual therapy

Manual therapy is often a first-line treatment for plantar fasciitis. Myofascial triggerpoint therapy and instrument-assisted soft tissue mobilisation can help release tight muscles in the foot and leg, reducing stress on the plantar fascia.

Shockwave Therapy

Shockwave therapy is an effective, non-invasive procedure that uses high-energy sound waves to stimulate the formation of new blood vessels, increase collagen synthesis, and promote healing of the plantar fascia. This treatment has been proven to reduce pain and promote healing quickly. A typical shockwave therapy protocol for plantar fasciitis is one session weekly for 4-6 weeks. Click to learn more about Shockwave therapy in Brisbane.

Stretching and Strengthening Exercises

Simple, targeted exercises can be highly effective for plantar fasciitis. We recommend a routine that includes ankle range of motion exercises, calf stretches, foot mobilisation, and intrinsic foot muscle exercises. Performing these daily exercises can help maintain good foot biomechanics and prevent future flare-ups.

Read more: Exercises: How To Strengthen The Muscles Of The Foot

Dry Needling

Dry needling can be an effective treatment option for plantar fasciitis, especially when the pain is related to tightness or trigger points in the muscles of the foot, calf, or lower leg. Research indicates that dry needling may help reduce pain and improve function by targeting these muscle knots, releasing tension, and promoting blood flow to the area, aiding healing.

Footwear Recommendations

The latest research on footwear for plantar fasciitis highlights the importance of shoes that provide good arch support, cushioning, and stability to reduce strain on the plantar fascia. Recent studies recommend choosing shoes with a slightly elevated heel (low to moderate) and a firm heel counter to stabilize the foot. Cushioned midsoles and shock-absorbing materials can also help alleviate the impact on the heel, especially during high-impact activities.

Key points from recent studies include:

Arch support: Proper arch support helps to distribute pressure more evenly across the foot, reducing stress on the plantar fascia.

Heel cushioning: A well-cushioned heel helps absorb impact forces, especially for people who stand or walk for long periods.

Stiff Midsole: A stiffer midsole offers support and prevents excessive foot movement, which can aggravate plantar fasciitis.

Shoe fit: Ensuring a good fit without excessive tightness prevents additional strain on the foot.

Choosing The Right Plantar Fasciitis Treatment In Brisbane

Each case of plantar fasciitis is unique, and treatment effectiveness can vary depending on your lifestyle, foot structure, and severity of symptoms. It’s best to consult a chiropractor in Brisbane or another healthcare provider who can assess your condition, and biomechanics and recommend a personalised treatment plan consisting of manual therapy, electrotherapy and rehabilitation. With a combination of techniques, most people experience significant pain relief and improved mobility.