Plantar fasciitis is not solely caused by inflammation but by factors like load imbalance and inadequate recovery.
Various risk factors contribute to plantar fasciitis, including high-impact activities, poor footwear, and reduced flexibility.
Short-term relief strategies for plantar fasciitis focus on symptom management, while long-term rehabilitation emphasizes graded exercises and personalized care.
Deep dives
Understanding Plantar Fasciitis
Plantar fasciitis, also known as fasciopathy, is a common foot condition characterized by pain in the heel area, especially in the mornings, associated with the plantar fascia, a connective tissue at the bottom of the foot. Despite the name “fasciitis,” recent research suggests inflammation may not be the primary cause of the condition, leading to the use of the term fasciopathy instead. Factors such as imbalance between load demand and foot capacity, excessive load on the foot, and inadequate recovery contribute to its development.
Risk Factors and Causes
Various risk factors can contribute to plantar fasciitis, such as engaging in high-impact activities like running, prolonged standing, or sudden weight gain. Feet posture and footwear, including tight athletic shoes, can also impact the condition. Additionally, reduced ankle and hip flexibility can lead to altered load distribution, further straining the plantar fascia. Factors such as abrupt increase in activity levels and inadequate recovery periods can also play a role in its onset.
Short-Term Strategies for Relief
Short-term management strategies for plantar fasciitis focus on symptom relief and reducing pain. These strategies may include education on the condition, modifying activities to minimize load on the foot, wearing supportive footwear or orthotics, and using techniques like taping or dry needling for temporary relief. While these approaches can provide immediate comfort, they are typically not long-term solutions and should be accompanied by targeted rehabilitation to address the root causes.
Long-Term Rehabilitation Approach
Long-term rehabilitation for plantar fasciitis emphasizes a gradual, graded exercise and movement-based strategy to improve foot function, strength, and balance. Exercises may include toe and calf raises, ankle mobility work, balance training, and eventually progressing to higher-load activities like jumping. The goal is to restore optimal foot mechanics, absorb force efficiently, and create a stable lever for push-off. Individualized guidance and a progressive approach are essential for long-term resolution.
Holistic Rehabilitation and Individualized Care
While self-management strategies and online resources can be beneficial, seeking individualized care and guidance from a qualified practitioner can offer personalized assessment and tailored rehabilitation plans. Rehabilitation should address not only the symptoms but also the underlying factors contributing to plantar fasciitis, such as foot posture, load distribution, and movement patterns. A comprehensive approach that combines education, strength training, mobility work, and progressive load management is key to achieving long-term recovery and preventing recurrence.
This week I’m joined again by Tom Williams from Breath Performance Physio to chat all about Plantar Fasciitis - so what it is, why it happens and what you can do about it based on the current research and our experience with our physio clients.
This is the first of many episodes that we’ll be doing on the common conditions that we see or get asked about with the aim of building awareness and understanding and providing as many actionable steps as possible. If you’re struggling to make progress in your rehab, please feel free to reach out as we can either help you directly with our online consultations or can point you in the right direction of other practitioners or resources that can help you.
