Plantar Fasciitis is the number one cause of heel pain. It’s frequently linked with a history that includes a sudden increase in activity, new footwear, transitioning from indoor to outdoor training or recent weight gain. Plantar Fasciitis pain is usually concentrated on the bottom centre of the heel where the plantar fascia inserts onto the heel bone. The plantar fascia is a strong band of connective tissue attached to the bottom of the heel bone and extends to the toes. It acts as a truss or support for the arch and foot.
Not all heel pain is plantar fasciitis. This is why it is important to properly and thoroughly assess the cause of your heel pain!
When the heel moves or rotates too much, or your arch is higher or low, there is increased stress on the Plantar Fascia which can lead to Microtearing off the bone. This microtearing causes inflammation and pain. Pain is typically worse when first getting up in the morning or after a period of rest. If left untreated, a bone spur may develop over time.
How can plantar fasciitis be treated?
Effective treatment for inflammation includes rest, ice or cold therapy, compression and elevation, popularly referred to as RICE. When done properly, stretching can also be helpful to increase flexibility and keep the soft tissue supple. Therefore, this can help heal an injury and prevent a new one from forming.
Tip: freeze a water bottle and roll it under the heel to deliver cold therapy and massage simultaneously.
Products
The Orthosleeve FS6 helps ease and reduce swelling with 6 zones of compression to increase circulation and reduce inflammation.
Massage balls can be effective in breaking up scar tissue that may have formed due to inflammation.
Custom foot orthotics
If heel pain is caused by a biomechanical issue such as overpronation or instability, custom foot orthotics (CFOs) will help to control excess movement and rotation of the heel. CFOs with a deep heel cup will stabilize the foot, reducing the strain on the plantar fascia. Never underestimate the importance of footwear, but remember, not all shoes are created equal.
Footwear
You may be wearing the wrong shoes for your foot type. Wearing an indoor pair of shoes or sandals with a moulded footbed can be beneficial while walking around your home. If you are suffering from an acute episode of plantar fasciitis, it is important to wear supportive footwear with a stable platform at all times!
Lastly, if you tried all the above-mentioned treatments and are still suffering, a cortisone injection could help you. This injection delivers an anti-inflammatory steroid directly to the site ensuring the medicine will work where it needs to work. There are minor risks such as infection, numbness and fascial rupture.
