Plantar fasciitis is a common foot pain injury associated with activities that require jumping, running, or repetitive loading. Most athletes will experience pain on the base of the heel or arch when landing or pushing off, especially with the first steps in the morning. There may be stiffness associated with it before it starts to ease. 

Plantar fasciitis is an inflammation of the plantar fascia insertion into the heel. This condition can occur due to overtraining, dramatic increased loading over a short time span, weak foot stabilisers, tight calf and foot muscles, or an imbalance in the muscles above the ankle.

Understanding Plantar Fasciitis That Cause Foot Pain

What is the Plantar Fascia?

The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It supports the arch of your foot and acts as a shock absorber. When this tissue becomes inflamed, it can cause significant pain and discomfort, a condition known as plantar fasciitis.

Causes of Plantar Fasciitis

Plantar fasciitis can be caused by various factors, including:

• Overuse and Overtraining: Engaging in high-impact activities, such as running or jumping, without adequate rest can lead to overuse injuries, including plantar fasciitis.
• Sudden Increase in Activity: A rapid increase in physical activity or training intensity can put excessive strain on the plantar fascia, leading to inflammation.
• Foot Structure and Biomechanics: Flat feet, high arches, or abnormal walking patterns can increase the risk of developing plantar fasciitis.
• Tight Muscles: Tight calf muscles and Achilles tendons can contribute to the development of plantar fasciitis by placing additional stress on the plantar fascia.

• Improper Footwear: Wearing shoes that lack proper support or cushioning can exacerbate foot pain and contribute to plantar fasciitis.

Symptoms of Plantar Fasciitis

The primary symptom of plantar fasciitis is pain at the bottom of the heel or along the arch of the foot. This pain is often described as sharp or stabbing, particularly with the first steps in the morning or after prolonged periods of rest. Other symptoms may include:

• Stiffness: Tightness in the heel or arch that improves with movement.
• Swelling: Mild swelling around the heel area.
• Tenderness: Pain when pressing on the bottom of the heel or arch.

Self-Care Steps to Relieve Plantar Fasciitis Pain

Rest and Modify Activities

One of the most effective ways to manage plantar fasciitis is to rest and modify your activities to reduce stress on the plantar fascia. Avoid high-impact activities that worsen your pain, such as running or jumping, and switch to low-impact exercises like swimming or cycling.

Apply Ice Therapy

Applying ice to the affected area can help reduce inflammation and numb the pain. Use an ice pack or a frozen water bottle and roll it under your foot for 15-20 minutes several times a day. This can be particularly beneficial after physical activity or at the end of the day.

Stretching Exercises

Regular stretching exercises can help alleviate tension in the plantar fascia and improve flexibility. Some effective stretches include:

• Calf Stretch: Stand facing a wall with one foot in front of the other. Keep your back leg straight and press your heel into the ground while bending your front knee. Hold for 30 seconds and repeat on the other side.
• Plantar Fascia Stretch: Sit on a chair and cross one foot over the opposite knee. Gently pull your toes back toward your shin to stretch the bottom of your foot. Hold for 30 seconds and repeat on the other foot.

• Towel Stretch: Sit with your legs extended in front of you. Loop a towel around the ball of your foot and gently pull the towel toward you while keeping your knee straight. Hold for 30 seconds and repeat on the other foot.

Strengthening Exercises

Strengthening the muscles in your feet and lower legs can provide better support for the plantar fascia. Some effective strengthening exercises include:

• Towel Scrunches: Place a towel on the floor and use your toes to scrunch it up toward you. Repeat several times with each foot.
• Toe Raises: Stand with your feet shoulder-width apart and slowly rise onto your toes, then lower back down. Repeat for 10-15 repetitions.
• Marble Pick-Ups: Place several marbles on the floor and use your toes to pick them up and place them in a cup. Repeat with each foot.

Use Proper Footwear

Wearing supportive footwear can make a significant difference in managing plantar fasciitis. Look for shoes with good arch support, cushioning, and a firm heel counter. Avoid walking barefoot or wearing flat shoes, as they can exacerbate the condition. Consider using orthotic inserts or heel cups for additional support.

Advanced Treatment Options for Plantar Fasciitis

If self-care measures do not provide sufficient relief, advanced treatments may be necessary. These options include:

Physical Therapy

A physical therapist can design a personalised treatment plan that includes specific exercises, manual therapy, and modalities such as ultrasound or electrical stimulation to alleviate pain and promote healing.

Dry Needling

Dry needling involves inserting thin needles into trigger points in the muscles to relieve tension and pain. This technique can be particularly effective for chronic plantar fasciitis.

Shockwave Therapy

Shockwave therapy uses high-energy sound waves to stimulate healing in the plantar fascia. This non-invasive treatment can help reduce pain and inflammation, promoting faster recovery.

Foot Taping Techniques

Foot taping techniques can provide temporary relief by supporting the plantar fascia and correcting foot biomechanics. Your physiotherapist can show you how to tape your foot properly to reduce pain during activities.

Orthotic Devices

Custom orthotic devices can be prescribed to provide optimal support and alignment for your feet. These devices can help distribute pressure more evenly across the foot and reduce strain on the plantar fascia.

When to Seek Professional Help For Your Foot Pain?

While self-care measures can be effective, it is essential to seek professional help if:

• Your pain persists despite following self-care steps.
• You experience severe pain that affects your daily activities.
• You notice swelling, redness, or warmth around the heel.
• You have difficulty walking or bearing weight on the affected foot.

Book Your Initial Consultation Today

Plantar fasciitis can be a painful and debilitating condition, but with the right treatment and preventive measures, you can manage your symptoms and prevent recurrence.

Understanding the causes, symptoms, and treatment options for plantar fasciitis is the first step toward recovery. By following a tailored rehabilitation program and making lifestyle adjustments, you can reduce pain, improve foot function, and enhance your overall quality of life.

At Health First Group, we’re committed to providing the highest quality care for our patients. Whether you’re dealing with plantar fasciitis or other foot-related issues, our team of experts is here to support you every step of the way. 

Contact us today to learn more about our services and how we can help you overcome foot pain and regain your mobility.

If you are struggling with plantar fasciitis, don’t hesitate to get in touch with us and book an initial consultation with Cairns Physio or any of our nearby locations. Choose the one most convenient for you.