Plantar Fascia pain or Plantar Fasciitis is a painful condition that affects the heel. Patients often notice pain when they put their heel down first thing in the morning. The exact nature of the injury is not known. The condition can be frustrating so requires a multi-faceted approach.
1. Podiatry – a special orthotic (insert) can be made to alter the tension on the plantar fascia
2. Ice massage – using a frozen coke bottle or golf ball under the heel 10mins each evening can help alleviate symptoms
3. Calf stretching – tight calves mean the heel leaves the ground earlier during walking – increasing the load on the plantar fascia. Stretch your calves holding for 30 seconds at least 4 times a day.
4. Intrinsic foot muscle strengthening – the muscles of the foot itself can often be neglected and training these muscles helps support foot architecture. These can be exercised in a number of ways
a. Try and pick up marbles or pegs with your toes
b. Lay a towel out on the kitchen or bathroom floor and use your toes to scrunch the towel up.
c. Put marbles between your toes and try to spread your toes wide to let the marbles fall from between them