Solving Plantar Fasciitis with Willunga’s running Physio

Plantar fasciitis and Achilles tendinitis can be stubborn but can be fixed.

And there is good news, the answer is not just rest.

Physio and exercises can help!

Here, Willunga’s resident running Physio, Tom Anthoney shares some top tips to help you solve your heel pain.

The advice provided below is of a general nature and should not be substituted for a consultation with a qualified health practitioner.

Ask your Physio, podiatrist or sports doctor about the suggestions you may learn here.

They may be game changers, but may also not be appropriate for you.

Firstly, let’s talk about Plantar Fasciitis (PF)

Typically people with PF notice this pain in under the heel and stiffness when they first get out of bed or get up from a chair… limping for the first 5 to 6 steps.

There are many suggestions if you Google planta fasciitis, but the most important tip about fixing this condition is getting an individualized rehab plan just for you.

People often make the mistake of trying all sorts of different treatments in their desperation to fix this condition.

It’s not that difficult.

Initially it may need some rest, icing, and unloading of the tissues.

In our Physio clinic, we often use a moccasin style taping technique to help with this.

This taping may be equired for 2-3 weeks and “guarantees” the PF is not overstretched when walking.

See below.

The “itis” part of Fasci”itis “refers to inflammation.

An ice-pack ( packet of frozen peas works sensationally here) underneath the heel, wrapped in a layer of tea towel & applied for 10 to 15 minutes.

Try this after work for 10-15 mins and again before bed, It can really help settle this inflammation.

And while you are settling the PF… you must make sure you are not aggravating the condition.

Ok but what aggravates it?

Walking too much, walking barefoot and especially walking when it is painful.

And streeeetching the plantar fascia.. That’s right, stretching often (95% of the time) makes it worse!

So, to get better, you have to stop doing all the wrong things and make sure you’re doing ALL the right things.

What else can I do?

There is good evidence that supports strengthening programs for the calf muscle/Achilles tendon and your plantar fascia.

but there is no one exercise that suits everyone and there is a right and wrong way to do these.

We progress them so that your tissues can accept the load you are putting on them and we don’t overload too much too soon.

What about orthotics?

There is some evidence that shows orthotics can be helpful, BUT not for all PF sufferers.

It depends on your feet, your ankles and toe mobility

But don’t despair; There are solutions for your heel pain.

Want to to fast track your recovery?

Book in with one of our physiotherapists today.

Bring your walking shoes,

Bring your positive attitude.

And get ready to get better.

Next blog, we will discuss Achilles tendonitis/tendinopathy -the pain at the back of the heel

Disclaimer: The advice provided below is of a general nature and should not be substituted for a consultation with a qualified health practitioner.