Plantar fasciitis
What is it?
Plantar fasciitis is inflammation of the band of tissue that supports the middle part of your foot arch (plantar fascia). Inflammation usually occurs where it joins the heel bone in the foot. It is the most common cause of foot arch pain.
Symptoms
The classic symptoms are pain and stiffness in the arch of your foot or heel. Typically the pain is worse in the morning when you take your first few steps, or when you exercise. You may find that the pain settles as you warm up during exercise. However, if you start to exercise again after a rest, the pain will return and may get worse over time.
Causes
Plantar fasciitis is a chronic overuse injury. The term chronic refers to a long-lasting condition, rather than how serious it is. When you walk, the plantar fascia stretches each time your foot flattens to the ground. As there is limited elasticity in the tissue, repeated stretching can cause small tears close to the heel resulting in inflammation.
You're more likely to have plantar fasciitis if you:
- increase the amount of running you do
- wear the wrong type of footwear
- have poor body movement (biomechanics)
- have poor calf flexibility
Treatment
A sports medicine professional, such as a physiotherapist or a sports doctor, can diagnosis and treat your injury. He or she will also look at why you developed the injury. Treatment may include:
- a stretching routine for the plantar fascia, calf muscle and Achilles tendon
- strapping or taping to support the plantar fascia and relieve symptoms
- massage
- strengthening exercises for the muscles in your foot
Also, the way your body works and moves (biomechanics) will be assessed and may be treated using orthotics (a special insole that is worn in your shoe). A thorough review of your footwear is also important.
Do
- Rest your foot.
- Apply ice to the injured area to until the swelling goes down. Don't apply ice directly to your skin as it can give you an 'ice burn' - place a cloth between the ice and skin.
- Stretch tight calf muscles and the plantar fascia.
- Massage your foot by rolling a golf ball on the sole.
- Wear good quality trainers or insoles that have been professionally fitted to your feet.
Don't
- Ignore the pain and hope the injury goes away. With plantar fasciitis, once the area is warmed up the pain will go away and you will be able to run and walk on your injured foot. However, with time the injury becomes much harder to treat and may take longer to heal.
Peer reviewed by David Toy, MCSP, Bupa Sports Medicine physiotherapist
Publication date: June 2009
