Melbourne Physiotherapy Pilates + Fitness Group

Podiatry Tips: Treating Plantar Fasciitis

Plantar Fasciitis/heel pain is one of the most common conditions seen by podiatrists.

The plantar fascia is a large ligament found under the sole of your foot and is involved in shock absorption and arch support. Too much pressure or stretch on the plantar fascia causes small tears leading to inflammation and subsequent heel and arch pain.

Heel pain can affect one or both of the heels and can be treated in a number of different ways. In some cases, heel pain can be stubborn and may require a number of different treatment modalities to be performed at the same time

At MPPFG we are confident that our range of treatments for heel pain will be extremely successful for you.

Pain is often felt in the arch of the foot and or heel region.

Pain is usually at its worst first thing in the morning or after sitting for prolonged periods of time.

Foot pain often improves after walking for a few minutes.

Pain will usually develop after, not during, exercise.

Pain may develop slowly after time, or suddenly after intense activity.

Foot mechanics: both flat feet and those with high arches are at risk of developing plantar fasciitis.

Sudden increased activity level or participating in a new activity.

Having a high BMI or sudden weight gain.

Tight calf muscles.

A job/sport that involves prolonged standing or weight bearing activity.

Unsupportive flexible footwear plays a major role in the development of plantar fasciitis.

Purchase footwear later in the day to ensure a good fit. Your feet swell as the day goes on.

The upper of the shoe should be made of a natural breathable  arterial such as leather or canvas.

The inside of your shoe should be smooth and free of prominent seams and bumps.

The back of the shoe at the heel should be firm to aid in supporting a good foot posture.

A heel height of 2.5cm is ideal for good foot posture, function and arch support.

A sturdy sole to provide support, cushioning and shock absorption when walking.

Make sure there is sufficient depth and room around the toes.

Your podiatrist will strap your feet to take the load off your plantar fascia.

Ultrasound therapy to help reduce inflammation of the plantar fascia.

Massage to loosen and reduce tension in the calf and plantar fascia.

Dry needling to reduce tight portions unable to be loosened with massage alone.

Referral for x-ray and ultrasound can also be ordered by your podiatrist if required.

Orthotics may be required to correct your foot posture and to minimise the chance of recurrence.

Provide footwear advice on the best shoes for your foot type.

Stretching programs to help get you back on your feet as soon as possible.

Wear runners and supportive shoes at all times.

Never let your bare feet touch the floor. The lack of support will increase the strain on your plantar fascia.

Massage the sole of your feet with a frozen drink bottle.

Use heat or massage cream to massage the plantar fascia and calf muscles.

Take anti inflammatory medication advised by your podiatrist to help reduce symptoms.

Modify your activity load and follow the return to exercise program discussed with your podiatrist.

Currently with people walking more and wearing sloppy shoes around the house we have seen more foot pain and can tailor a treatment plan to get you back on your feet as soon as possible.

If you would like to make an appointment with our new podiatrist, Janita, call (03) 9534 0611! 

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March 14, 2024
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