Do you experience any pain in the bottom of your heel? Does your pain usually get worse after the first few steps or after you wake up?
You may be experiencing a condition called Plantar Fasciitis.
What is it?
Plantar Fasciitis involves inflammation of the thick band of tissue called the plantar fascia that runs underneath the foot. This fascia helps to support the arch of the foot and absorbs shock when you’re walking. This is usually felt at the inside of your heel bone.
How do I know if I have it?
The pain is typically underneath the heel which can be either sharp or dull.
Your foot may be swollen and might ache/burn.
It’s often worse in the morning after you take your first few steps and after either prolonged sitting/standing or intense activity.
It’s best to seek your health professional to assist you with your diagnosis and appropriate management.
What can cause it?
Plantar fasciitis can develop without any specific cause however there are a few risk factors which make you more likely to develop it.
- Age 40-60
- Being flat footed or high arched
- Being overweight
- Footwear without appropriate heel/foot support
- Activities that place a lot of stress on your heel (running, dancing, jumping)
- Occupation: jobs that require long hours on feet or standing on hard surfaces
- Tight calf muscles
There are a few things you can do to help with pain relief.
- Anti-inflammatories (Paracetamol, Nurofen)
- Resting your foot as much as possible
- Wearing footwear with good support (orthotics)
- Rolling your foot over a massage ball or frozen water bottle
- Non-weight bearing stretches for the Achilles and plantar fascia
- Manual, hands on treatment from an Osteopath
- Strengthening the arch of the foot
- LASER/Shockwave Therapy
It is important that you are accurately diagnosed as your health professional will tailor the management specific to the stage of your condition. As your Osteopath we will be able to help assess and manage your condition. You can make an appointment at Pakenham Osteopathy. Click here to book online or call us on 5941-4157.
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