Plantar Fasciitis

Does the first few steps in the morning hurt?

Plantar fasciitis is one of the most common causes of heel pain. The Plantar fascia is a thick, fibres structure which supports the arch of your foot; as it connects from the heel bone all the way to the toes. 

Your plantar fascia acts like a sprint as it provides shock absorption for the foot through every step you take. When the plantar fascia absorbs this load the fascia can develop micro tears resulting in chronic degeneration of the fascia. This occurs with minimal inflammation, so correct terminology should be plantar fasciosis.

Symptoms

As Plantar fasciitis is an overuse issue, it will initially present as slight discomfort experienced at the heel or in the arch of the foot. As it progresses it is common to experience morning (stabbing) pain on the first few steps or after rest. This will often improve with a hot shower or as it warms up. Alternatively it can be sparked by extended periods of standing; pain is typically worse following exercise.

Cause

  • Foot biomechanics: High arch feet or low arch feet changes the way the plantar fascia absorbs the load and increases the risk of developing plantar fasciitis. 

  • Training Load & Methods: Certain activities such as long distance running increases the repetitive stress placed on the plantar fascia. Inappropriate training methods can result in overuse.  

  • Body Weight: Having excess or fluctuating body weight increases the load. 

  • Age: Plantar fasciitis is more prevalent between the ages of 40 and 60 years old. 

  • Tight Muscles: Having tight achilles or calf muscles can increase your chances of developing plantar fasciitis.

  • Footwear: Has a huge contributing factor; having the wrong footwear can significantly alter your biomechanics.

  • Weak Muscles:Having weak muscles can cause overuse and degeneration of the plantar fascia.

Treatment

Every treatment plan is individually tailored to target the fundamental cause of why you have developed heel pain. Potential treatment options are:

  • Strapping.

  • Footwear advice.

  • Altering training method and load.

  • Extracorporeal shockwave therapy.

  • Night splints. 

  • Exercise rehabilitation program.

  • Orthotic Therapy if required.

  • Potentially cortisone injection.