What is plantar fasciitis/fasciosis?

Plantar fasciitis/fasciosis is a common condition where a band of dense connective tissue under your heel bone becomes irritated. More recently, research has noted that it is rarely inflammation that is causing the pain but more so repetitive micro-trauma/tears to the plantar fascia that is causing the pain. In addition, there appears to be a lack of blood supply to the plantar fascia which decreases its ability to heal. Who would have thought that when your body doesn’t heal, there is pain?

Plantar fasciitis seems to affect more females than males and in ¼ of those cases, both feet will be affected. Some factors that could be contributing to plantar fasciitis may include: being overweight, standing for long periods, or participating in endurance sports. Shoes without great arch support seem to increase your chances of developing plantar fasciitis. High-heeled shoes or boots are great examples of what not to wear when dealing with plantar fasciitis.

What you should be feeling

Your typical plantar fasciitis will present with heel pain or arch pain when standing after a long period of inactivity, particularly the first few steps in the morning. While asleep, the plantar fascia is in a shortened position and upon wakening, applying pressure to the plantar fascia results in an overstretched/tearing of the plantar fascia.

Why you have plantar fasciitis

We generally see plantar fasciitis in people with ‘flat feet’ or ‘fallen arches’ of the foot. Imagine what a bridge looks like and now picture a collapsed bridge. The collapsed bridge is non-functional and only causes more harm than good.

Will I get better?

Unfortunately, plantar fasciitis is one of those conditions that may last for months to years if left untreated. Fortunately, with proper treatment, you may recover within weeks.

How to get rid of your plantar fasciitis

One of the most important things to do when you have heel pain or feet pain is to have a medical professional whether that be a medical doctor, chiropractor, or a physiotherapist to assess your feet. You want to make sure that you are dealing with true plantar fasciitis and not something else. Allowing your feet to rest in footwear that has a proper arch support (custom orthotics) is critical in recovery and prevention of plantar fasciitis. Decreasing your load and stressors to the plantar fascia is most definitely complementary.

Receiving shockwave therapy to the plantar fascia has been shown to be very effective in healing the plantar fascia after four to six treatments.

Some stretches and self-care techniques for you to try at home:

While standing or sitting, gently roll the bottom of your foot/plantar fascia directly on the ball and allow for the ball to help stretch out the plantar fascia.

Perform this exercise 3-5 times per day, 3 minutes each time.

Check out what Harvard Medical School has to say about Plantar Fasciitis:

https://www.health.harvard.edu/feet-and-foot-care/plantar-fasciitis-a-to-z