Do you have heel pain when you take your first steps in the morning or after sitting for a while? If so, you may have plantar fasciitis. We can help you fix your foot pain!
Plantar fasciitis is one of the most common causes of heel pain. It is an inflammation of the plantar fascia, a thick fibrous band that runs from the heel to the bottom of the toes. The plantar fascia helps support the arch of the foot, aids in appropriate foot mechanics during walking, and provides shock absorption.
This is often an overuse injury that is primarily due to a repetitive strain causing micro-tears of the plantar fascia but can occur as a result of trauma or other multifactorial causes. Some common risk factors for plantar fasciitis include:
– loss of ankle dorsiflexion (tight calves or restricted ankle and foot joint mobility)
– increased level of activity such as starting a walking or running program
– flat feet
– improper shoe fit
– Elevated BMI (being overweight)
– Diabetes
Plantar fasciitis can be extremely debilitating if not properly managed and symptoms may take months up to years to resolve.
Treatment options include physiotherapy, rest from aggravating activities, activity modification, ice/NSAIDs for pain relief, foot taping, orthotics, proper footwear, and stretching.
Here are 3 Exercises that you can try out:
Crossover Plantar Fascia Heel Stretch
10 sets of 10-second holds every day.
Plantar Fascia Heel Raise on Towel
3-4 sets of 8-15 repetitions, every other day.
3. Plantar Fascia Ball Release
3 sets of 2-3 min every day.
Discontinue the exercises if the pain increases, and seek us out to help you walk, run, jump, and dance without discomfort! We love to make you feel better, move better, and perform better!
Our highly trained Markham or Stouffville physiotherapists can help reduce your heel pain and get you back to your day-to-day activities. Click here to book now!
