Plantar Fasciitis is one of the most common causes of heel pain. Plantar fasciitis is the result of collagen degeneration of the plantar fascia at the origin, the calcaneal tuberosity of the heel as well as the surrounding perifascial structures.
Plantar fascia is important in:
- Providing support for the arch
- Providing shock absorption
Epidemiology
- Most prevalent between 40 and 60 years of age
- Incidence is higher among runners, accounting for about 17.4% of runner-related injuries.
- Approximately 90% of cases are treated successfully with conservative care(Physiotherapy)
Signs and symptoms
- Heel pain with first few steps in the morning
- Feel tightness at foot area
- Pain is usually worse when barefoot on hard surfaces
- Sudden increase in activity level
Exercises
- Plantar Fascia Stretching
- Sit on a chair with your leg crossed
- Pull your toes towards you until a stretch is felt in the arch of your foot
- Hold a fist on another hand to massage along your foot
- Hold 10-15sec; repeat 10 times; 2-3 sets/day
- Towel Curls
- Sit on a chair with your foot resting on a towel
- Curl your toes to pull the towel towards your body
- Repeat 10-30 times; 2-3 sets/day
- Calf Stretching
- Stand in front of wall
- Keep your back leg straight and both heels on the floor
- Lean forward towards the wall until a stretch is felt in your calf
- Hold 10-15sec; repeat 10 times; 2-3 sets/day
- Heel Raises
- Stand in front of wall with your feet shoulder-width apart
- Lift your heels as high as possible
- Repeat 10 times; 2-3 sets/day
Below video will guide you how to do the above mentioned exercises properly.
Your Physio Butterworth
Khong Yen Yun