Plantar fasciitis is one of the most common causes of heel pain, affecting athletes, office workers, and even those with sedentary lifestyles. If you’re experiencing sharp pain in your heel, especially in the morning or after long periods of standing, you might be dealing with plantar fasciitis. Fortunately, physiotherapy offers effective solutions to manage and heal this condition, helping you regain mobility and comfort.
Understanding Plantar Fasciitis
Plantar fasciitis occurs when the plantar fascia—a thick band of tissue that connects the heel bone to the toes—becomes inflamed due to excessive strain or stress. Common causes include:
- Overuse from running, walking, or standing for long periods
- Poor foot biomechanics (flat feet or high arches)
- Unsupportive footwear
- Tight calf muscles or Achilles tendon
How Physiotherapy Helps
Physiotherapy for plantar fasciitis focuses on reducing pain, improving flexibility, and strengthening the foot muscles to prevent recurrence. Here are key components of a physiotherapy plan:
1. Pain Relief Strategies
- Manual Therapy: Hands-on techniques like massage and myofascial release help reduce tension in the plantar fascia and surrounding muscles.
- Cold and Heat Therapy: Ice packs can reduce inflammation, while heat can improve blood circulation and healing.
- Taping Techniques: Physiotherapists may use kinesiology tape or sports tape to support the arch and reduce strain on the fascia.
2. Stretching Exercises
- Calf Stretch: Stand facing a wall, place one foot behind the other, and gently lean forward to stretch the calf muscles.
- Plantar Fascia Stretch: Sit with your legs extended, grab your toes, and gently pull them toward you to stretch the fascia.
- Towel Stretch: Place a towel around the ball of your foot and pull it toward you for a gentle stretch.
3. Strengthening Exercises
- Toe Curls: Place a towel on the floor and use your toes to scrunch it toward you, strengthening the foot muscles.
- Arch Raises: Stand on one foot and slowly raise your arch while keeping the ball of your foot on the ground.
- Heel Raises: Stand on a step with your heels off the edge and slowly raise and lower them to strengthen the calf muscles.
4. Footwear and Orthotics
Wearing supportive shoes with proper arch support can significantly reduce symptoms. Custom orthotics or insoles prescribed by a physiotherapist can also help distribute pressure evenly across the foot.
5. Gait and Posture Correction
A physiotherapist may analyze your walking pattern and posture to identify biomechanical issues contributing to plantar fasciitis. Adjustments in walking style, standing posture, and even workplace ergonomics can help prevent future pain.
How Long Does Recovery Take?
With consistent physiotherapy, most people see improvements within 6–8 weeks, though some cases may take longer. Early intervention is key to a faster recovery.
Plantar fasciitis can be frustrating, but with the right physiotherapy approach, you can relieve pain, restore mobility, and prevent future issues. If you’re struggling with persistent heel pain, consult our physiotherapist for a personalised treatment plan.
Take the first step toward improved wellbeing by scheduling an appointment with our qualified and registered physiotherapist today. Your body will thank you! To discuss further about treatment contact our experienced reception team or to book your appointment click here.
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