Physiotherapy for Walking: Plantar Fasciitis

Have you ever felt a sharp pain in your heel or the bottom of your foot with every step you take? If so, you’re not alone. Plantar fasciitis is one of the most common causes of foot pain, affecting runners, dancers, and even those who spend hours on their feet.

The impact of plantar fasciitis can transcend beyond just discomfort; it can limit your mobility and alter your daily activities. As many as 10% of people will experience this condition at some point, often leading to frustration and a feeling of helplessness. While various treatments are available, finding the right approach can be overwhelming amidst the sea of information out there.

Physiotherapy treatment services stand out as a highly effective method for managing and alleviating the pain associated with plantar fasciitis. Combining tailored exercises, manual therapy, and education about foot mechanics, physiotherapy addresses both the symptoms and the root causes of this stubborn condition. If you’re looking to reclaim your stride and say goodbye to heel pain, join us as we explore how Coburg physiotherapy services can be your pathway to walking pain-free once again

What is plantar fasciitis?

Plantar fasciitis is a common condition that causes heel pain and discomfort, particularly in the mornings or after extended periods of rest.  Many people ask, “Why do my feet hurt when I wake up?” — this morning pain is a hallmark symptom of plantar fasciitis.  It is distinguished by inflammation of the plantar fascia, a thick band of tissue that runs along the sole of your foot, connecting your heel bone to your toes. Inflammation and pain typically worsen over time.

Common causes of plantar fasciitis

• Overuse and repetitive stress, such as from running or jumping
• Flat feet or high arches
• Wearing shoes with inadequate support
• Obesity
• Poor biomechanics through the lower limb

Physiotherapy treatment for plantar fasciitis

Physiotherapy is a cornerstone of treatment for plantar fasciitis, offering a multifaceted approach to address pain, improve flexibility, and strengthen the affected area. Here’s a breakdown of key physiotherapy techniques:

1. Stretching

A crucial component, stretching exercises target the plantar fascia, Achilles tendon, and calf muscles. These exercises aim to increase flexibility and reduce tension, promoting healing. Common stretches include:

• Plantar fascia stretch: Sit on a chair, cross one leg over the other, and gently pull your toes back towards your shin.
• Calf stretch: Lean against a wall, keeping one leg straight and the other bent.
• Achilles tendon stretch: Face a wall, place one foot back with the heel on the ground, and lean forward.
• Towel stretch: Wrap a towel around your foot, and pull your toes towards you while keeping your heel on the ground.
  

2. Strengthening exercises

These exercises focus on strengthening the muscles that support the arch of the foot, improving stability and reducing strain on the plantar fascia. Examples include:

• Towel curls: Place a towel on the floor and use your toes to scrunch it up.
• Marble pickups: Pick up marbles or small objects with your toes.
• Theraband exercises: Use a resistance band to perform exercises that strengthen the foot and ankle muscles.

3. Manual therapy

Techniques like massage and mobilisation can help reduce pain and inflammation, improve blood flow, and release muscle tension. Your physiotherapist may use various techniques, including:

• Graston technique: A form of soft tissue mobilisation using specialised tools.
• Myofascial release: Applying gentle pressure to release muscle knots and restrictions.
• Joint mobilisation: Gentle manipulation of the joints in the foot and ankle to improve range of motion.

4. Gait training

Your physiotherapist may analyse your walking gait to identify any biomechanical issues that may be contributing to your plantar fasciitis. They can then provide guidance on proper walking techniques and footwear to reduce stress on the plantar fascia.

5. Orthotics

In some cases, custom-made orthotics can help support the arch of the foot, improve biomechanics, and reduce pain. In some cases, a night splint may be recommended to maintain the ankle in a neutral position while sleeping. Your physiotherapist can assess your need for orthotics and recommend a suitable option.

6. Education and advice

Your physiotherapist will educate you about plantar fasciitis, its causes, and how to manage your condition. They will also provide advice on self-care measures, such as:

• Proper footwear: Wear supportive shoes with good arch support.
• Rest: Avoiding activities that aggravate your symptoms.
• Ice therapy: Applying ice packs to reduce inflammation.

Remember, the specific physiotherapy plan will be tailored to your individual needs and condition. It’s important to work closely with your physiotherapist to ensure you’re following the recommended exercises and techniques correctly.

With consistent effort and adherence to your treatment plan, physiotherapy can significantly improve your symptoms and help you return to your normal activities.

Final thoughts

Physiotherapy for plantar fasciitis isn’t just about alleviating pain; it’s about reclaiming your active lifestyle and finding joy in every step again.

By taking the initiative to engage in targeted exercises, stretch effectively, and seek professional guidance, you’re not just healing your feet; you’re building a stronger foundation for a lifetime of movement.

Book an appointment with one of our experienced physiotherapists today for a comprehensive assessment and customised treatment plan.