Why does my heel hurt when I get out of bed? - Paris talks all things plantar fascia…
Plantar fasciitis - it's that sharp discomfort in your heel or along the sole of your foot that greets you every morning when you take those first few steps out of bed. Whether you're a dedicated runner, a busy parent on your feet all day, or simply someone who enjoys long walks, plantar fasciitis can put a damper on your daily activities. Understanding this condition and knowing how to manage it effectively can make all the difference.
What Exactly is Plantar Fasciitis?
There's a thick band of tissue running along the bottom of your foot that connects the bone of your heel to your toes. That's your plantar fascia. Its job is to support your foot arch and absorb forces when you walk, run, or jump. But when you overdo it – too much running, standing, or wearing unsupportive shoes – that band of tissue can become inflamed and irritated, resulting in plantar fasciitis.
Why Does It Happen?
It can happen to anyone, but certain factors can increase your risk, such as overuse or repetitive strain (hello, weekend warriors!), foot biomechanical issues like flat feet or high arches, and poor footwear choices.
Recognising the Symptoms
So, how do you know if you're dealing with plantar fasciitis? That stabbing pain in your heel or sole, especially first thing in the morning or after long periods of rest, is a tell-tale sign. You might also notice stiffness, swelling, or tenderness in the affected area. Recognising the symptoms early can help you get started on the path to recovery sooner rather than later.
Managing the Pain: What You Can Do
The good news? There are plenty of ways to manage plantar fasciitis and ease that pesky pain, and physiotherapy has a lot to offer in this realm. Here are some strategies to consider:
1. Stretching Exercises: Gentle stretches targeting your calf muscles, Achilles tendon, and plantar fascia can help improve flexibility and reduce tension in the foot. Here at The Athlete Lab, we can design a personalised stretching program tailored to your specific needs and goals.
2. Manual Therapy Techniques: Hands-on techniques, including massage, joint mobilisations, and myofascial release, can help reduce pain and improve foot and ankle mobility. We can provide guidance and hands-on treatment to address tightness and restrictions in the affected areas.
3. Strengthening Exercises: Building strength in the muscles of the foot, ankle, and lower leg can assist in improving stability and support, which can reduce strain on the plantar fascia. Book in with one of our physios for specific exercises to target weak muscles and improve overall foot function.
4. Gait Analysis and Biomechanical Assessment: A thorough assessment of your walking and running gait can help to identify any biomechanical issues or abnormalities that may contribute to plantar fasciitis. From there, modifications can be made to your movement patterns and footwear to reduce stress on the plantar fascia.
5. Orthotic Prescription: Custom orthotic inserts can provide additional support and alignment to the foot, minimising strain on the plantar fascia and encouraging proper foot mechanics. A podiatrist can also assist in education on proper footwear as well.
6. Activity Modification: We can assess your current activity/training load and techniques and provide activity modification strategies to prevent the recurrence of plantar fasciitis. By making informed choices and taking proactive steps to protect your feet, you can minimize the risk of future injury.
Plantar fasciitis might be a pain, but with a physiotherapist's expert guidance and support, you can manage your symptoms effectively and get back to doing the things you love. From targeted stretching exercises to hands-on manual therapy techniques, physiotherapy offers a comprehensive approach to treating plantar fasciitis and restoring optimal foot function.