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Home , Plantar fascia

CHRONIC PLANTAR PAIN (PLANTAR FACIITIS)

A D V I C E A N D I N F O R M A T I O N

MARCH 2018

WHAT DOES CHRONIC PLANTAR HEEL PAIN FEEL HEEL PAIN, OR AS IT IS LIKE? OFFICIALLY KNOWN You notice a dull ache in front and slightly to the inside CHRONIC PLANTAR HEEL of your heel, which is often worse in the morning with PAIN (CPHP) IS USUALLY A the pain gradually subsiding after taking a few steps. As the condition worsens, prolonged standing or CHANGE IN THE NATURE OF walking in general becomes more painful. Often you THE TISSUE WITHIN THE may notice that more supportive shoes help, and OF YOUR . THE sometimes the height of the heel of the shoe can MOST COMMON CAUSE OF affect the condition (lower is better!). CPHP IS PLANTAR FACIITIS. Some people describe it as occasionally feeling like you're stepping on a small stone, others describe a ATTACHING TO YOUR HEEL lingering, mild burning pain. BONE CALLED THE PLANTAR . THIS STRUCTURE ACTS AS A STRONG GUIDE WIRE BETWEEN THE HEEL AND THE BIG AS YOU MOVE THROUGH YOUR FOOT DURING WALKING AND RUNNING.

MORE RARELY, CPHP CAN AFFECT THE HEEL BONE ITSELF, AND SOMETIMES WHAT CAUSES PLANTAR HEEL PAIN? You’re at a greater risk of developing plantar if you’re THE HEEL PAD. IN overweight or obese. This is due to the increased pressure on your CHILDREN THE plantar fascia , particularly if you have sudden weight gain. CONDITION MUST BE If you’re a long-distance runner, you may be more likely to develop DIFFERENTIATED FROM plantar fascia problems. You’re also at risk if you have a very active GROWTH PLATE PAIN IN job that involves being on your feet for hours on end. Active men and women between the ages of 40 and 70 are at the highest risk for THE REGION (SEVER’S developing . It’s also slightly more common in women DISEASE), AND IN ADULTS than men. MEDICAL CONDITIONS

If you have foot problems, such as very high arches or very flat feet, SUCH AS GOUT. you may develop plantar fasciitis. Tight Achilles tendons, may also result in plantar fascia pain. Simply wearing shoes with soft soles and poor arch support can also result in plantar fasciitis. CAN MASSAGE HELP

Treatment varies and no particular Research from Robroy et al. (2014, Tight muscles further up the leg treatment has been demonstrated Journal of Orthapaedic & Sports can thus potentially cause more to be superior. The condition has Physiotherapy), found that patients strain on the plantar fascia. You been known to last from several suffering with plantar fasciitis can read more about the other months to 2 years with treatment appeared to have superior recovery causes for plantar fasciitis here. before symptoms improve. Over rates if their massage treatment You should therefore not only 90% of patients will be cured by included release – not only massage the plantar fascia but non-operative treatment and of the plantar fascia, but also of other also the other muscles in the surgical treatment is only tight muscles in the lower legs. back of your legs. considered in only a small subset of patients with severe symptoms. All the muscles that run down the Treatment for plantar fasciitis back of your leg are connected via should include more than just Sports massage therapy can help thick layers of fascia and tendons. massage and you may find as part of the treatment for Plantar They are in turn connected to the better results if you combine the Faciitis by stretching the plantar plantar fascia via the Achilles massage with plantar fasciitis fascia and helping the inflamed tendon. stretches. tissue to recover.

TREATMENT STRETCHES FOR PLANTAR FACIITIS

Treatment usually consists of A WORD OF CAUTION: None of the GLUTE STRETCH reducing painful symptoms, stretches should be painful to do, stretching the tight fascia and nor should they cause you pain or - Place the outside of your left lower leg muscles, correcting any discomfort afterwards. You should just above your right knee. causes and a gradual return to full not try and stretch as hard as you - Take hold of your right with fitness. Often a combination of can, but rather just take it to where both your hands and pull it approaches is best in treating this you start to feel a stretch and then towards your chest. injury. maintain it for about 30 seconds. - You should have a pillow under Your foot may not tolerate your head if you struggle to keep Reducing pain and inflammation stretching in the acute phase of your neck in a good position. is the first priority. Applying the plantar fasciitis. - You should feel the stretch in the PRICE princples of protection, rest, left buttock/thigh/back depending ice, compression and elevation is CALF STRETCH on which part is the tightest. important. Apply ice or a cold - Stand with the foot to be - Hold the glute stretch for 30 therapy wrap to help reduce pain stretched at the back. seconds and repeat on the and inflammation. Cold therapy - Your must point straight opposite side. can be applied for 10 minutes forward. - Repeat 3 times. every hour if the injury is - Keep your heel on the floor and particularly painful for the first 24 bend the knee of the front leg until STRETCH to 48 hours. This can be reduced to you feel a stretch in the calf of the 3 times a day as symptoms ease. back leg. - Sit with one leg straight and the Ice should not be applied directly - Maintain the calf stretch for 30 other bent up. to the skin but through a wet tea seconds before switching legs. - Your knee must remain straight towel to avoid skin burns. - Repeat 3 times with each leg throughout the stretch. Commercial gel hot and cold - Put your chin on your chest and packs and wraps are a more PLANTAR FACIITIS STRETCH lean forward with both your arms convenient method of application. Please be careful not to over- (this will help to stretch the whole stretch the plantar fascia by posterior chain) pushing to vigorously. This stretch - Hold the stretch for 30 seconds should not be done in the acute and repeat 3 times with each leg. phase of plantar fasciitis. It is important to understand that The information contained in this leaflet - Place your toes at an angle stretching alone will not resolve is intended a general guidance and against a wall your plantar fasciitis. It is only a information and should not be relied - Bend your knee towards the wall. small part of a wider treatment upon as a basis for planning individual You should feel a stretch plan. medical care, or as a substitute for specialist medical guidance. To the underneath your foot and low extent permissible by law, Mel Wright down in the calf. Massage Therapy as the publisher - Hold the plantar fascia stretch for accept no liability for any loss, injury or 30 seconds. damage howsoever incurred, whether - Repeat 3 times. directly or indirectly, of the use by any person of the contents of this leaflet.