Do you experience sharp pain under your foot, especially during those first steps in the morning? You might be dealing with plantar fasciitis!

Plantar fasciitis is one of the most common causes of heel pain. It involves irritation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes.

Causes

Several factors can contribute to plantar fasciitis, including:

• Inadequate footwear

• Prolonged standing

• Recently introduced physical exercise

• Sudden increase in exercise (such as running, walking, or hiking)

Signs and Symptoms

The typical signs and symptoms include:

• Sharp pain under the foot, especially upon first steps in the morning

• Pain that improves with movement

• Increased pain after periods of inactivity

Management

As plantar fasciitis is often considered an ‘overuse’ injury resulting from repetitive stress, identifying the initial trigger is crucial. Once you've pinpointed the cause, try implementing these top tips for relief:

• Avoid or Reduce Aggravating Movements: Temporarily avoid or reduce activities that worsen the pain. For example, if running triggers discomfort, consider reducing your running sessions or switching to a different activity like cycling.

• Supportive Footwear: Ensure your shoes are appropriate and supportive.

• Symptomatic Relief: Ease discomfort with calf stretches and self-massage to the lower limb muscles and plantar fascia.

• Strengthen Lower Leg Muscles: Focus on strengthening your calf muscles to better support your feet.

Strengthening the lower limb and foot muscles is a crucial yet often missed component of recovery. Research indicates the importance of this aspect in managing plantar fasciitis. Calf raises can be a good starting point. However, seeing an Allied Healthcare Professional can help identify which specific muscles are deficient.

If these tips do not provide sufficient relief, seeking Osteopathic treatment can be beneficial. Osteopathic care can:

• Provide hands-on treatment, including massage, articulation, and manipulation of the foot to alleviate symptoms and reduce joint restrictions.

• Conduct a functional assessment to identify deficient muscles that could be contributing to your foot pain.

• Use this assessment to tailor a rehabilitation program specific to your needs and goals.

Understanding and managing plantar fasciitis can help you get back on your feet comfortably. If you have persistent heel pain, consider consulting with one of our Osteopaths for a personalized approach to your recovery.