Written by physiotherapist Andy Li - September 26th, 2023.

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Plantar Fasciitis (PF) is a common condition that can cause a considerable amount of discomfort and pain to your heel(s). As physiotherapists, we are familiar with the challenges and frustrations that come with Plantar Fasciitis. Our MPG our team is trained to better assist your diagnosis, treatment, and recovery of PF, so you can find comfort and relief, on your path back to living your life to the fullest.

In this blog post, Andy dives deep into the causes, symptoms, and treatment of plantar fasciitis.

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What is Plantar Fasciitis?

Plantar fasciitis is a common source of heel pain. It is characterised as inflammation or degeneration of the tissue on the bottom of your foot (plantar fascia), most often at its connection to the heel bone (calcaneus).

What causes Plantar Fasciitis?

Plantar fascia is a strong fibrous band which attaches the heel to the midfoot and then branches out to each toe to support the arch of your foot. It has an important role in absorbing stress and distributing pressure to our feet during daily activities. Risk factors that can increase the likelihood of developing plantar fasciitis include:

• Most prevalent between 40-60 years of age (Females > Males)
• Excessive running or suddenly increasing running distance
• Prolonged weight-bearing on your feet, especially activities with repetitive impact on your heel
• Being flat-footed
• Having high arches
• Being overweight
• Hormonal changes during pregnancy that loosen ligaments and can lead to flattening of the arches in the feet
• Wearing high heels, shoes with poor arch support, or stiff soles
• Tightness or weakness of the calf muscles

What are the symptoms of Plantar Fasciitis?

The main symptom of plantar fasciitis is pain under your heel. This pain can be dull or sharp. Other symptoms of plantar fasciitis may include:

• Aching or burning on the sole of your foot
• Swelling in your heel
• Pain often worse: first thing in the morning as you begin walking, after sport/intense activity, after prolonged standing or sitting

Andy’s top 5 tips for preventing Plantar Fasciitis

1. Don't walk barefoot
2. Wear appropriate shoes. Choose supportive shoes with good arch support and cushioning
3. Take smaller steps
4. Maintain a healthy weight
5. Keep plantar fascia tissue flexible with regular stretches for your calves and feet

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How is Plantar Fasciitis treated?

Plantar fasciitis can be effectively treated through physiotherapy. Our MPG physiotherapists conduct a comprehensive assessment of each patient's condition to determine the root cause of the pain. Once a diagnosis of plantar fasciitis is confirmed, our team follows a three-step process to allow best chance of full recovery:

1. Evidence-based interventions: This includes manual therapy, stretching, taping, muscle stretching, and strengthening exercises based on scientific evidence
2. Stretching and myofascial release: The flexibility of the plantar fascia and calf muscles are improved to promote better fascial loading
3. Strengthening: Further assessment is conducted to identify any improper biomechanics of the foot or lower limb. Specific strengthening exercises for targeted calf and intrinsic foot muscles are then provided to improve the lower limb kinetic chain.

By following this three-step process, we effectively manage plantar fasciitis and help our patients recover.

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If you are experiencing the frustration and pain of Plantar Fasciitis, know that our MPG team is here to help you on your path back to living your life to the fullest. Don't hesitate to reach out to our team for a comprehensive assessment and personalised treatment plan.