Getting to know Plantar Fasciitis!

Updated: Mar 9, 2019

Plantar fasciitis is one of the most common sources of heel pain.

What is it? Plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus and extending along the sole of the foot towards the toes. Plantar fascia acts as a passive limitation to the over flattening of your arch. When your plantar fascia develops micro tears or becomes inflammed it is known as plantar fasciitis

I have some clients who visited me having trouble with Plantar fasciitis. The trouble can include pain, soreness and difficulty walking properly as it is painful, this trouble comes and goes sometime less and sometime more. Obviously, it is disturbing your routine and you can really feel depressed when it lasts too long. If you go to Physiotherapists, they usually advice for some stretches and also may give you some special boots to wear. The pain usually comes in the morning in the first few steps that you are off from bed. This Plantar Fasciitis can be with the person as long as the cause is still there.

What may cause the occur of Plantar Fasciitis?

- Overweight

- Old age

- Runners (especially long distance)

- Pregnancy

- Typical jobs with long standing on feet

- Flat feet

- Tight Achilles tendons

- Poor shoes conditions

- Walking condition

Your Physio will perform a physical exam to check for tenderness in your foot to know exactly where the pain is and to ensure the pain is not a different problem. Your Physio will evaluate the strength of your muscles and the health of your nerves. An X-ray or an MRI scan may be necessary to check that nothing is causing your heal pain.

Home treatments

Do it yourself includes resting your feet and applying ice for 15 to 20 mins for a few times per day to reduce swelling. You also may consider trying to reduce or changing your exercise activities. Using arch supports in your shoes and of course do some stretching exercise may help to relieve pain. Change the habits that cause more inflammed such as running, you might try to consider other exercises to avoid more pain on your feet.

Can massage help?

Massage therapy is one of the most popular forms of healing even for Plantar fasciitis. Deep tissue massage is a technique that concentrates on the deeper layer of muscles, by applying deep massage pressure on the fascia, Achilles heel and calf muscles through slow strokes. Deep tissue massage can help to release the muscles tension and break through tightness while only concentrating on specific areas. Some clients are discouraged with this technique because they are afraid of pain and more inflammed. However, the good Remedial Massage is ultimately eliminating tension and inducing relaxation. Massages stimulate circulation to injured areas of the plantar fascia, increasing nutrient and oxygen uptake in the muscles. Similar to massaging other parts of your body, massage reduce stiffness, swelling as well as increasing your flexibility. Also other benefits such as Improve circulation, Muscles relaxation and Stress relieve.

Nevertheless, if there is a feeling of pain from the massage this pain should stay only a day or two. You will start feeling better and consider another session to be repeated at least 5 times including self-stretches. As I mentioned on my previous blog Remedial Massage is not a one time job even though it can happen in many cases. Some of the problems needs more than once depending how much pain and how long it has been.

To my belief, Massage has no harm when you find the right therapist. It can only help you in so many ways as our body is growing older, it need to be treated in and out. As for your dietary knowing and monitoring what you eat, as for your body I would suggest that to treat your body like your Valentines.

Anya team.

Treating Plantar Fasciitis including Massage and Stretches

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