Plantar fasciitis accounts for approximately 15% of all foot injuries per year in the US and Canada. It affects adults of any age (peak 30-50 years old), & females more than males at a ratio of 2:1. It is caused by microtrauma & inflammation of the plantar fascia origin point on the heel of the foot (calcaneus).
What is plantar fascia?
Plantar fascia is the dense, thick band of connective tissue that runs from the heel to the toes of the foot, creating an adjustable ‘bowstring’ that helps approximate (bring together) the two ends.
Runners & athletes are at an increased risk of developing this condition, and the risk again increases if running on hard surfaces, wearing improper footwear, or suddenly ramping up the intensity or distance of activity. People with very flat feet or high arches are at increased risk of plantar fasciitis. If an individual does not lead an active lifestyle, excess weight may be a contributing factor. Age may also play a role in some cases because as age increases, the calcaneal fat pad may break down and migrate to the side of the heel.
If Plantar Fasciitis is left untreated, it can become a chronic condition. The pain affects an individual’s gait (the way you walk), which can lead to pain in the ankles, knees, hips, and back. It can also lead to bone spurs in some chronic cases.
Signs and symptoms of this condition include sharp pain on the bottom of the foot and/or heel. The pain is often worse in the morning, and gets better after walking around for a few minutes. Pain after exercise or activity. Pain when pressing on the arch of foot or sides of the heel. Discomfort when stretching the foot. Pain after standing for long periods of time, or when getting up from sitting for an extended period.
What can you do?
Invest in proper footwear
PRICE - Protect, Rest, Ice, Compress, Elevate
In an acute flare-up of Plantar Fasciitis, rolling a frozen water bottle under the foot may soothe and reduce inflammation
Rest - if possible avoid or reduce the activity that has injured the plantar fascia
Stretch to promote healing and prevent re-injury
Strengthen plantar flexors (calves) and intrinsic foot muscles
How we can help you?
Massage therapy can be extremely beneficial in treatment of plantar fasciitis - tight calves can also be a contributing factor in this condition
Chiropractic adjustments - they aren’t just for the spine
Complete appropriate home care exercise plans (stretching and strengthening) to promote muscle balance and decrease pain
Tape - sometimes the foot needs a little support while recovering
Take care, in health
Molly, Registered Massage Therapist