5 Tips to Manage Plantar Fasciitis

February 6, 2024 / Foot, Heel, Physiotherapy, Shockwave
5 Tips to Manage Plantar Fasciitis

What is Plantar Fasciitis?

Plantar fasciitis is an overuse injury. Accumulation of micro-damage leads to the degradation of the collagen fibers that make up the origin point of the plantar aponeurosis. This prevalent condition is the most common cause of heel pain. It is a common condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot. Managing plantar fasciitis involves a combination of lifestyle changes, exercises, and medical interventions.

Plantar Fasciitis Treatment

What are the risk factors for plantar fasciitis?

  • Overpronation
  • High-Arched Feet
  • Leg-length Discrepancy
  • Footwear

Here are five ways to manage plantar fasciitis:

  1. Stretching Exercises:
  • Perform gentle stretching exercises for the Achilles tendon, calf muscles, and plantar fascia. Regular stretching can help alleviate tension and improve flexibility.
  • Towel stretches, calf stretches, and wall stretches are beneficial for targeting the affected areas.

2. Night Splints:

  • Wear night splints to keep the foot in a dorsiflexed position while sleeping. This helps stretch the plantar fascia and Achilles tendon, promoting healing and reducing morning pain.

3. Custom Orthotics

  • For orthotics to successfully treat plantar fasciitis, they need to control overpronation and the motion of the first metatarsal head.

4. Supportive Footwear

  • Choose shoes with proper arch support and cushioning to reduce strain on the plantar fascia. Avoid high heels and worn-out shoes.
  • Consider orthotic inserts or custom-made insoles to provide additional support and stability.

5. Physiotherapy

  • Consult with a physiotherapist who can guide you through exercises and techniques to strengthen the muscles around the foot and improve overall foot mechanics.
  • Shockwave therapy has been known to show great results in the management of plantar fasciitis.

How do I book an appointment with a Physiotherapist near me?

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