Heal Pain…. Plantar fasciitis

Plantar fasciitis is a condition that effects lots of people involved in sport. Most commonly where force is being absorbed by the foot i.e. running or tennis. In fact it accounts for as 8% of all running-related injuries. It is also prevalent in the general population 3.6% to 7%.
So what is plantar fasciitis?  It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia). Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning.Unfortunately plantar fasciitis is a injury which can be frustratingly hard to get rid of. However the good news is there now a growing body of literature which is changing the way we treat the problem. Rather than strictly stretching the plantar fascia we now add good old high loaded strength training.
Plantar Fascia stretch – performed 10 times for 10 seconds three times per day. Cross the affected foot over you leg, pull your toe back towards your shin till you feel a stretch across the bottom of your foot.IMG_7316

High-load strength training: These exercises should be performed every second day for three months. Every heel-rise consisted of a three second concentric phase (going up) and a three second eccentric phase (coming down) with a 2 second isometric phase (pause at the top of the exercise).

Alongside the exercise here are some top tips on how to manage the injury:

  1. Make sure you do your rehab!
  2. You should not run before your heel is pain free for 4 weeks and you can walk 10km pain free.
  3. Where support trainers whenever possible.
  4. If you have to wear dress shoes wear them with your gel insoles.
  5. Its ok to feel some discomfort when completing your exercises but the pain should not suddenly increase following the exercises or 24 hrs after.
  6. Avoid activities that flare up your symptoms. When you want to start these activities again, start slow be cautious and build slowly.

This is not a miracle cure! The programme should be overseen by a Rehab Specialist.

Please follow and like us:

Leave a Reply

Your email address will not be published. Required fields are marked *