Plantar Fasciitis often causes pain in the foot particularly under the arch of the foot or heel. It can be quite painful to walk or stand for prolong period of time. Plantar fasciitis can be quite frustrating for most people however treatment is very effective. Lets learn more.
What is it?
Plantar fasciitis is a common foot condition that causes pain in the heel and bottom of the foot, particularly where the plantar fascia (a thick band of tissue) connects to the heel bone. The condition typically occurs due to inflammation, often resulting from overuse, strain, or improper foot mechanics like flat feet or high arches. It’s especially common in people who stand or walk a lot during the day or those who wear unsupportive shoes.
The pain tends to be worst in the morning, especially when taking the first steps after getting out of bed, as the fascia tightens overnight. Over time, the tissue can become irritated and may develop tiny tears.
What are the signs and symptoms?
The signs and symptoms of plantar fasciitis typically include:
- Heel pain: This is the most common symptom, especially on the bottom of the heel. The pain is often described as a sharp or stabbing sensation. It’s usually worse in the morning, right when you take your first steps out of bed, or after long periods of rest.
- Pain after activity: While the pain may lessen as you walk around, it often worsens after prolonged activity, especially after standing or walking for long periods.
- Stiffness: The bottom of the foot, particularly near the heel, may feel stiff, especially when getting up after sitting or resting for a while.
- Tenderness: Pressing on the bottom of the heel or along the arch may cause pain or discomfort.
- Swelling: Although less common, some people experience mild swelling around the heel or arch area.
If you’re noticing these symptoms, especially with the characteristic pain after waking up or after standing for long periods, it’s a good idea to rest and possibly consult a physiotherapist for a proper diagnosis.
How is it treated?
The plantar fascia and the small muscles on the bottom of the foot are tight in cases of plantar fasciitis. Your physiotherapist will massage these tissues by hand or using special tools. The calf muscles also attach to the heel and can also be a cause for heel pain. The calf muscles which include your gastrocnemius and soleus will also be stretched and massaged. Foot mechanics such as a flat feet or high arches can be a root cause of plantar fasciitis. Your physiotherapist will consult with you on the type of footwear to wear. Running shoes such as Hoka and New Balances offer a great deal of support and cushion and could be a great option for you. Also wearing support slipper at home over hard floors is recommended. Dress shoes and women’s flats are often not supportive for your feet. Your physiotherapist can fit you for custom orthotics which can be placed in dress shoes or women’s flats providing you a great deal of foot support.
Patients often complain of heel pain when they walk in the morning after getting out of bed. This is due to the fact that the muscles in the feet, plantar fascia, and calves tighten overnight while they are sleeping. Patients can wear a night splint that can stretch the foot and calf as they sleep to remedy this. Your physiotherapist can discuss with you the benefits of wearing a night splint for a few weeks in the early stages of your rehab to help accelerate your recovery.
Common home exercises
Plantar fascia massage with ball
What You’ll Need:
- A small ball (like a tennis, golf ball, or a massage ball). A tennis ball is often a good starting point.
Steps:
- Sit Down: Find a comfortable seated position on a chair or the floor.
- Place the Ball: Place the ball between your foot and the floor. Usually this will be under the arch of your foot, around the area where you typically feel pain or tightness (usually near the heel or the arch).
- Roll the Ball: Gently press your foot down onto the ball and slowly roll it back and forth. Apply light to moderate pressure, depending on your comfort level. Try to target any tender spots you may feel along the arch or heel.
- Focus on Problem Areas: If you find any particularly tight or sore spots, pause and apply more pressure (but not too hard) for about 15–30 seconds. This can help release built-up tension in the plantar fascia.
- Roll for 5-10 Minutes: Continue rolling for 5 to 10 minutes, focusing on different parts of your foot—heel, arch, and the area near your toes. Make sure to keep it gentle, especially if your foot is very sore.
- Repeat: You can perform this massage once or twice a day, especially after long periods of standing or walking.
Tips:
- For Added Stretch: While rolling the ball, try to flex and point your toes. This can help stretch the fascia more effectively.
- Heat or Ice: If the pain is severe, you can use a frozen water bottle instead of a ball for a cooling effect or a warm massage ball for soothing relief before or after the massage.
Plantar fascia toe curl with towel
This is a great way to strengthen the muscles of your feet and provide relief for plantar fasciitis. Here’s how you can perform the exercise:
What You Need:
- A towel (bath towel or hand towel)
- A flat, smooth surface (like a floor or mat)
Steps:
- Sit Comfortably: Sit in a chair with your feet flat on the floor and knees at a 90-degree angle.
- Place the Towel: Lay the towel flat on the floor in front of you, ensuring it’s spread out evenly.
- Position Your Foot: Place the affected foot (the one with plantar fasciitis) flat on top of the towel, with your toes near the edge.
- Curl Your Toes: Slowly curl your toes downward and attempt to grab and “scrunch” the towel toward you. As you do this, focus on engaging your foot’s arch muscles as well. Your toes should actively pull the towel in toward you.
- Hold and Release: Once you’ve pulled the towel a little, hold the curl for about 2-3 seconds. Then relax and release your toes.
- Repeat: Perform 2-3 sets of 10-15 repetitions for each foot. If the exercise is easy, you can increase the number of repetitions or challenge yourself with a thicker towel or adding a small object to the towel.
Tips:
- Don’t lift your heel: Keep your heel pressed against the floor throughout the exercise to focus the work on your toes and the plantar fascia.
- Keep movements slow: Focus on controlled, deliberate movements rather than rushing through the exercise.
This exercise can help strengthen the muscles of your foot, improve your foot’s flexibility, and relieve tension in the plantar fascia.
Wall calf stretch
A calf stretch is an effective way to relieve tension in the muscles of your lower leg, which can help reduce the strain on your plantar fascia, especially if you’re dealing with plantar fasciitis. Here’s how to do it properly:
Steps to preform wall calf stretch:
- Place your hands against the wall at about chest height.
- Step one foot back, keeping both feet flat on the floor, and bend your front knee.
- Press your hips forward and keep the back leg straight while gently leaning into the wall.
- Hold for 15–30 seconds, then switch legs.
- Repeat: Do 2–3 sets for each leg.
Tips:
- Keep your back heel on the ground throughout the stretch.
- Make sure both feet are pointed forward to get a proper stretch in your calf muscles.
- For a deeper stretch, you can lean further into the wall while keeping the back leg straight, but avoid any pain or discomfort.
This stretch is especially helpful because it targets both the gastrocnemius and soleus calf muscles, which are important for maintaining healthy foot function.