How to treat your plantar heel pain
Plantar fasciitis is not primarily an inflammatory process so it is probably more accurate to call it Plantar Heel Pain. It can cause pain around your heel that also refers towards the front of the foot. It accounts for approximately 80% of cases of heel pain and is most common in patients aged between 40-60 years. The plantar fascia functions to sense and respond to changes in load.
Signs and Symptoms
· The pain is often sharp and felt on the bottom of the foot
· Worse in the morning after sleep or after a period of inactivity
· It may feel better during exercise, only to return after rest
Causes of Plantar Heel Pain
Plantar Heel Pain is largely due to overuse/overloading the fascia on the underside of the foot. Sometimes this occurs in activites like jumping, running, walking or standing on hard surfaces. Poor footwear and tight calves or achilles tendons can also contribute. If you are flat footed or overweight you are at extra risk for developing plantar heel pain.
Treatment
Diagnosis is usually made by history and physical examination.
· Apply an ice pack (with a towel wrapped around it) to the painful area for 15-20 mins at a time
· Resting the foot where possible from prolonged periods of standing
· Shoes with good arch support and cushioned heels like trainers can help
· Insoles that help prevent you pronating too far or too hard
· Avoid walking barefoot
· Stretching exercises several times a day
· A chiropractor may give the patient exercises which do not put pressure on the feet. A chiropractor may also use various soft tissue treatment such as trigger point therapy to help to reduce pain and improve function to the bottom of the foot.
References
· NHS. 2019. Plantar fasciitis. [ONLINE] Available at: https://www.nhs.uk/conditions/plantar-fasciitis/. [Accessed 15 October 2019].
· Norsk Helseinformatikk. 2019. Plantar fasciitt. [ONLINE] Available at: https://nhi.no/sykdommer/muskelskjelett/legg-ankel-fot/plantar-fasciitt/?page=all. [Accessed 15 October 2019].
· National Institute for Health and Care Excellence. 2015. Plantar fasciitis. [ONLINE] Available at: https://cks.nice.org.uk/plantar-fasciitis#!topicSummary. [Accessed 15 October 2019].
· NEMUS. PLANTAR FASCITT/HÆLSPORE. [ONLINE] Available at: https://nemus.no/diagnoser/fot-og-ankel/plantar-fascitt/. [Accessed 15 October 2019].
· Figure 1: Memorial Sloan Kettering Cancer Center, (2018), Plantar Fasciitis [ONLINE]. Available at: https://www.mskcc.org/cancer-care/patient-education/plantar-fasciitis[Accessed 15 October 2019].