Introduction:
Plantar fasciitis, one of the most common sources of heel pain, affects a significant portion of the population, particularly those who are middle-aged or engage in high-impact activities. If you’re struggling with heel pain that worsens with your first steps in the morning or after periods of inactivity, you may be experiencing plantar fasciitis. At Pain Free Health Clinic, we offer evidence-based treatments tailored to provide relief and help you get back to your daily activities with ease.
What Causes Plantar Fasciitis?
Plantar fasciitis is primarily caused by overuse or strain on the plantar fascia, the tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This strain can result from factors like prolonged standing, weight gain, or sudden increases in activity levels. Symptoms often include sharp heel pain, particularly with the first steps after resting.
Effective Treatment Options for Heel Pain
The latest research recommends a multi-faceted approach to managing plantar fasciitis. Here are some key strategies that we integrate at Pain Free Health Clinic to provide effective, long-lasting relief:
- Stretching and Taping: Regular stretching of the plantar fascia and calf muscles can significantly reduce first-step pain and improve flexibility over time.
- Shockwave Therapy: This therapy works by delivering acoustic waves to the affected area, stimulating healing and reducing pain.
- Custom Orthotics: Custom-made foot orthotics provide targeted support for the foot, helping to distribute weight more evenly and relieve pressure on the plantar fascia.
The Importance of Exercise
Recent research suggests that strengthening exercises could improve treatment outcomes for plantar heel pain (PHP), as those with PHP often have reduced muscle function and size compared to those without it. A progressive strengthening program focused on intrinsic foot muscles, hip extensors, and calf muscles, may improve support around the foot, reduce plantar fascia strain, and enhance long-term function. Combining exercise with the aforementioned methods of treatment has been found to produce the most long-lasting effects, reducing the risk of future re-injury.