Plantar Fasciitis

Plantar Fasciitis: Plantar fasciitis is a painful condition of the foot caused by repetitive strain to the plantar fascia. This is a fibrous band of soft tissue connecting your heel bone to your toes. It helps to reinforce the arch of your foot and acts like a ‘bow string’ to stiffen your foot when you walk.

Plantar fasciitis is a relatively common condition that affects approximately 1 in every 10 adults. Both athletes and non-athletes can suffer with this condition. It tends to be more common in people whose occupations involve standing on hard surfaces for long periods, and those who carry out sporting activities, such as long distance running.

 

 

Many things affect the load being put through your plantar fascia. Plantar fasciitis is not simply the result of exercising or standing or walking too much. General risks include:

 

• Age: it is more common between the age of 40 and 60 years

 

• Gender: it is more common in women than men

 

• Weight: you have a higher risk if you are overweight

 

• Diabetes: people with diabetes are more likely to get plantar fasciitis

 

• Flexibility: reduced ankle movement can increase the risk

 

• Foot type: it is more common in people with high arched feet

 

• Footwear: old or poor quality footwear can also increase the risk.

 

 

The most common symptoms are:

 

Variable pain: Pain is felt around the heel bone, usually on the sole of the foot. People often complain of ‘first step’ pain, when they first get up. You may find this pain settles during the day and with exercise, but is worse at the end of the day or after a lot of activity. Some people experience severe pain from their plantar fascia, which stops them doing their sport and may cause a limp.

 

Morning stiffness: Many people complain of stiffness around the heel bone, particularly when they first get up. This usually eases after a few minutes of walking, but may last longer.

 

Tenderness: Often the underside of the heel is tender when pressed. Sometimes this is quite general, but usually there is one particularly tender spot.

 

Applying ice wrapped in a damp tea towel to the affected area helps reduce pain. Apply for a maximum of 20 minutes, 4 times a day, or after exercise. Please take care not to apply ice for too long or directly to the skin, as this can cause ice burns. Do not apply ice/ice packs to an area where you have numbness, decreased sensation or poor circulation.

 

 

A short course of paracetamol or anti-inflammatories (such as ibuprofen) for a few days can be helpful. Anti-inflammatories should be taken with food.

 

 

You can help to maintain your fitness using different forms of exercise that do not significantly aggravate your symptoms, such as swimming, cycling, aqua jogging (running in water). Try to adjust your work pattern to break up long periods of standing or being on your feet.