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Plantar Fasciitis (often misspelled as ' Plantar Fascitis' or Planter Fascitis) also called "policeman's heel" is a painful inflammatory condition causing heel pain and in some people heel spurs. In some cases Plantar Fasciitis can also result in arch pain.
The pain usually is felt on the underside of the heel, and is often most intense with your first steps when getting out of bed in the morning. Plantar Fasciitis is commonly associated with long periods of weight bearing or sudden changes in weight bearing or activity.
Plantar Fasciitis is presented by a sharp stabbing pain at the bottom or front of the heel bone. In most cases, heel pain is more severe following periods of inactivity when getting up and then subsides, turning into a dull ache.
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Plantar Fasciitis is caused by abnormal pronation of the foot. Contributing factors are obesity, weight gain, jobs that require a lot of walking or standing on hard surfaces, badly worn shoes with little support, and also inactivity.
As a result of over-pronation with every step you take the Plantar Fascia (band of tissue under the foot) is being stretched, resulting in inflammation, irritation and pain at the attachment of the fascia into the heel bone. In some cases the pain is felt under the foot, in the arch.
Continuous pulling of the fascia at the heel bone, eventually may lead to the development of bony growth on the heel. This is called a Heel Spur.
During rest (e.g. when you're asleep), the Plantar Fascia tightens and shortens. When body weight is rapidly applied to the foot, the Fascia must stretch and quickly lengthen, causing micro-tears in the Fascia. Hence, Plantar Fasciitis pain is more severe with your first steps in the morning or after sitting for a long period.
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The most effective solution to Plantar Fasciitis is to treat the cause of the problem by correcting abnormal foot mechanics with orthotic insoles.
Developed by a Podiatrist, Footlogics orthotics control over-pronation and support the arches. They help release the tension on the Plantar Fascia, thereby treating the cause of Plantar Fasciitis. A soft shock-absorbing heel pad helps reduce the impact on the painful heel, providing added relief and walking comfort.
In addition it is recommended to follow a program of simple daily exercises, (explained further down this page) to help relieve Plantar Fasciitis pain.
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A number of recent studies have shown that the most effective long-term treatment of Plantar Fasciitis is a combination of daily exercises and wearing orthotic innersoles. Footlogics orthotics have helped thousands of Plantar Fasciitis sufferers, alleviating their aching heels.
For more information about Plantar Fasciitis, watch our 3-minute Heel Pain Explained video here.
See section below for more detailed information about Plantar Fasciitis exercises.
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Recommended orthotics for Plantar Fasciitis: Footlogics Casual or Comfort orthotics |
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Research has proven that some simple daily exercises can assist greatly in the relief of Plantar Fasciitis. Below are the exercises prescribed most by Podiatrists and Physiotherapists.
IMPORTANT: Stretching exercises should create a pulling feeling, but they should never cause pain! We recommend you do these exercises first thing in the monring and again 2 or 3 times during the day, but you don't need to do them all at once.
If these exercises, combined with wearing an orthotic do not provide any relief from your Plantar Fasciitis pain, you should consult a podiatrist.
After these exercises, put on your shoes (with orthotics inside them) or wear supportive sandals. Do not start the day walking barefoot on hard floors or tiles, or your heel pain will return - guaranteed!
This exercise will help make the Plantar Fascia (ligaments under the foot) more flexible. Usually after sleeping the Plantar Fascia tighten and shorten during the night, causing Plantar Fasciitis pain with your first steps out of bed.
Use a tennis or golf ball (or rolling pin). While seated roll the ball with the arch of your foot back and forth from the heel to the ball of the foot. If this feels okay and doesn't hurt you can progress by doing this exercise while you are standing up. Keep rolling the ball for about 4-5 minutes.
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This is an excellent exercise for Plantar Fasciits. Roll a towel and place it under the ball of your foot, holding the towel at both ends. Gently pull the towel toward you while keeping your knee straight. Hold this position for 15 to 20 seconds. Repeat 4 times.
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Tight calf muscles are a major contributing factor to Plantar Fasciits. Flexible calves will assist with reduing the tension on the Plantar Fascia.
Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.Hold the stretch for 15 to 20 seconds. Repeat 4 times.
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Tight Achilles tendons also contribute to Plantar Fasciits and heel pain. Stand on a step as shown below. Slowly lower your heels over the edge of the step and you'll feel a strong pull in the Achilles and calves. Please hold the stretch for about 20 seconds, then bring your heels back up to the level of the step. Repeat this exercises 4 times.
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Additional treatment solutions for Plantar Fasciitis include:
• Rest, avoid prolonged activity, such as walking, running and sports
• Ice, apply ice onto the bottom of the heel for 5 mins, this allows the inflammation to cool down
• Weight loss
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