Do you suffer with Heel Pain in the morning? It could be Plantar Fasciitis…
Do you wake up in the morning with a sharp pain in your heel? Does this pain slowly improve as you take more steps? You may be suffering from Plantar Fasciitis.
What Exactly is Plantar Fasciitis?
Simply put, Plantar Fasciitis (or plantar fasciopathy) is an injury to the plantar fascia, that tough band of connective tissue running along the bottom of your foot. It's your foot's natural shock absorber and helps you push off when walking or running.
What Causes This Heel Pain?
It is most commonly a sudden increase in load. Your plantar fascia can handle a lot, but sometimes we ask too much of it. Factors that contribute to this include:
Tight Ankles: Limited ankle movement increases stress on the plantar fascia.
Sudden Activity Increase: Ramping up your workouts too quickly.
Foot Mechanics: How your foot moves when you walk can play a big role.
Long Hours on Your Feet: Jobs that require standing can take a toll.
When the plantar fascia is overloaded it can become inflamed, thickened and degenerate. This overload can lead to micro tears in the fascia where it attaches to your heel, causing pain, especially after rest.
Why the Morning Pain?
It can be mostly painful first thing in the morning or rising from sitting as the plantar fascia is at its shortest functional length at rest and pulls tight on the insertion of the heel when we stand. The pain can tend to improve once we have walked around for a short while as the plantar fascia becomes more elastic but returns with increased walking/load during the day.
How Do We Tackle Plantar Fasciitis?
A quick Google search will show you that there is a wide range of treatments available for Plantar Fasciitis. It is important to seek a Health Professional & build a treatment plan that is best suited to your needs.
Our treatment plan for Plantar Fasciitis can be simplified into 3 main stages of rehab:
De-load: Pain Relief First
We'll help you reduce the stress on your heel, allowing it to heal.
We'll find ways to modify your activities so you can stay active without worsening the pain.
Re-load: Building Strength
Once the pain subsides, we'll focus on strengthening your plantar fascia and surrounding muscles.
We'll create a gradual loading plan, ensuring you're strengthening the foot in a safe and effective way.
We will work on: ankle and toe mobility, foot and ankle strength, and balance.
Increase Load: Getting You Back Stronger
This stage is about progressive strengthening, ensuring you return to your activities stronger than before.
This helps prevent the problem from returning.
Ready to Find Relief?
If persistent heel pain is slowing you down, our experienced podiatrists at Active Health in Wagga are here to help. Book an appointment today and let's get you back on your feet!