How do I get rid of my plantar fasciitis?

The plantar fascia is a band of connective tissue that runs along the sole of your foot.  It is made out of Collagen fibers which are flexible and have high tensile strength, making it suitable for the high loads we subject our feet to.

It’s primary roles are to support the arch of the foot and act as a shock absorber whilst we carry out tasks such as walking, running and jumping.

One of the main reasons we get damage to the plantar fascia is because as we age the collagen fibers break down far quicker than our ability to repair them.  This is particularly true once we are over the age of 40.

The plantar fascia is usually injured through repetitive use, although it can occur from a sudden high load, such as missing a step or slipping.  In cases of repetitive overuse we start seeing microtears develop in the collagen at first, which if not given time to repair will progress into more tears and eventually pain and dysfunction.

This cycle of tears and lack of repair can continue on a downward spiral until it is too painful to walk (if appropriate treatment is not implemented).  The overuse can be due to inappropriate footwear, calf muscle tightness, reduced foot and lower limb strength or being overweight.

When the plantar fascia has become painful it is very important to try and offload the tissue to allow it time to repair.  One of the best ways to do this initially is to reduce the amount of walking if possible, but it is also important to make sure the footwear has appropriate support for the arch of the foot in order to decrease the strain to the plantar fascia.  Some people find supportive shoes are enough whilst others may initially benefit from an off the shelf insole with arch support.  Another alternative is to use a slight heel raise in the shoe to help offload the calf and the sole of the foot.

As well as putting support in yours shoes it is also worth checking if your calf is tight and to start stretching it straight away if it is.  The picture below shows a stretch for the calf area and can be done 3-5 times a day, holding it for between 30-60 seconds each time.

Other effective measures to help with the pain are icing the sole of the foot, using a massage ball into the plantar fascia and taking analgesia if needed. 

It is important to note that the above measures or exercises should not cause further pain.  If your pain does increase then stop them straight away.  It is always most effective to have a physiotherapist thoroughly assess you to ensure what the best exercises are for you based on your symptoms.

It is not uncommon for plantar fascia symptoms to persist for a few months even if you are receiving treatment as the tissue can take a while to settle once aggravated.  If you are someone who has been suffering with plantar fasciitis that does not seem to be improving then it is important to get it checked to ensure you are doing the right things for you by a physiotherapist, rather than prolonging your pain.