Stubborn Heel Pain? Here’s How to Tackle Plantar Fasciitis Head-On

Plantar fasciitis is a common cause of foot pain, particularly heel pain, that many people experience. At Select Therapy in Gorseinon, Swansea, I frequently see individuals suffering from this debilitating condition, which affects the connective tissue on the bottom of the foot. If you’re struggling with foot or heel pain, it’s important to understand what plantar fasciitis is, how it presents, and the steps you can take to alleviate the discomfort and improve your quality of life.

What Is Plantar Fasciitis?

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs across the bottom of the foot from the heel to the toes, becomes inflamed. This tissue supports the arch of the foot, but when it's overstretched or overused, it can lead to small tears and irritation. As a result, this condition often leads to sharp heel pain, particularly when taking your first steps in the morning or after prolonged periods of sitting or standing.

How Does Plantar Fasciitis Present?

The primary symptom of plantar fasciitis is heel pain, often described as a stabbing pain that occurs on the underside of the heel. It tends to be worst first thing in the morning, as the plantar fascia and connecting tissues tighten during the night. The pain may ease after walking for a few minutes, but it can return after long periods of sitting, standing, or walking. Over time, the discomfort may increase, and the pain may spread across the arch of the foot.

People with plantar fasciitis often notice other symptoms, such as:

• Stiffness or tightness in the heel or arch of the foot

• Swelling or tenderness in the heel area

• Difficulty walking without significant discomfort

Common Causes of Plantar Fasciitis

There are several factors that can contribute to the development of plantar fasciitis, including:

• Overuse: Repetitive stress on the feet, particularly from high-impact activities or long periods of standing or walking, can increase the likelihood of developing plantar fasciitis.

• Foot mechanics: Flat feet, high arches, or abnormal walking patterns can put additional strain on the plantar fascia.

• Tight calf muscles: Tightness in the calves can affect the range of motion in the ankle and cause additional stress on the foot.

• Improper footwear: Wearing shoes with inadequate arch support, cushioning, or flexibility can increase the risk of plantar fasciitis.

How a Therapist Can Help with Pain Relief

As a therapist, one of the most effective ways to address plantar fasciitis is to focus on easing the muscular tension in the calves. Tight calf muscles can exacerbate the condition, as they limit the ankle's ability to move freely and contribute to overloading the plantar fascia. At Select Therapy, we use various techniques such as soft tissue massage, myofascial release, and stretching to target the calf muscles and reduce tension.

Additionally, it's essential to observe walking biomechanics. An imbalance in the way you walk can place unnecessary stress on the plantar fascia, aggravating pain and hindering recovery. We at Select Therapy have a great referral network if insoles are required.

Strengthening Exercises for Plantar Fasciitis

In addition to reducing tension, strengthening exercises are crucial for supporting the arch of the foot and improving foot biomechanics. A strong arch can help to distribute pressure more evenly across the foot, alleviating pain and preventing further injury. Some key exercises include:

1. Towel Scrunches: Sit on a chair and place a towel flat on the floor in front of you. Use your toes to scrunch the towel toward you, strengthening the muscles in your arch.

2. Calf Raises: Stand with your feet hip-width apart and slowly raise your heels off the ground, standing on your toes. Hold for a few seconds and lower back down. This exercise helps to build strength in the calf muscles and improve ankle mobility.

3. Plantar Fascia Stretching: Sit with one leg crossed over the other and pull the toes of the affected foot toward your shin. This helps to stretch the plantar fascia and improve flexibility in the foot.

We offer many different exercises and stretching techniques as each patient will present differently and need specific exercises tailored to the individual and their pain.

Footwear and Daily Habits

While therapy and exercises are critical for managing plantar fasciitis, wearing the right footwear is equally important. Look for shoes with proper arch support, cushioning, and a good heel-to-toe drop. Avoid high heels or shoes with minimal support, as they can exacerbate foot pain and lead to further injury.

Incorporating foot-friendly habits into your daily routine can also help to alleviate heel pain. Be mindful of standing or walking for extended periods. If your job or lifestyle requires long hours on your feet, take regular breaks to sit and stretch your legs and feet.

Book Your Appointment Today

If you’re dealing with heel pain or foot pain caused by plantar fasciitis, it’s important to take a comprehensive approach to treatment. Addressing muscular tension in the calves, observing and correcting walking biomechanics, and strengthening the arch muscles will all contribute to better support for your feet and long-term pain relief.

At Select Therapy in Swansea, I’m dedicated to helping you alleviate your foot pain and get back to living an active, pain-free life.  Book Online Now!