Plantar fasciitis - how can Sports Therapy help?
Introduction
Plantar fasciitis is a common yet often debilitating condition that affects athletes and non-athletes alike. Characterized by sharp pain in the heel, particularly during the first steps of the day, plantar fasciitis can significantly hinder an individual's mobility and overall quality of life. Sports therapy offers an array of techniques to manage and treat this condition, promoting faster recovery and preventing recurrence. In this blog, we’ll explore the causes, symptoms, and sports therapy treatments available for plantar fasciitis.
Understanding Plantar Fasciitis
The plantar fascia is a thick band of tissue running across the bottom of the foot, connecting the heel bone to the toes. When this tissue becomes inflamed or irritated, it results in plantar fasciitis. Common causes include: - Overuse from high-impact activities like running or jumping. - Improper footwear lacking adequate support. - Sudden increases in physical activity. - Biomechanical issues such as flat feet or high arches.
Symptoms of Plantar Fasciitis
The hallmark symptom of plantar fasciitis is a sharp, stabbing pain in the heel, often worse with the first steps in the morning or after long periods of rest. Other symptoms may include: - Heel pain after prolonged standing or physical activity. - Swelling in the heel. - Stiffness in the foot.
Sports Therapy Treatments
Sports therapy aims to alleviate pain, reduce inflammation, and strengthen the foot to prevent future occurrences. Here are some key components of sports therapy care for plantar fasciitis:
Rest and Activity Modification: Initial treatment often involves reducing activities that exacerbate the condition. Athletes may need to temporarily stop running or jumping and switch to low-impact exercises such as swimming or cycling.
Stretching and Strengthening Exercises: Regular stretching of the calf muscles and plantar fascia can significantly reduce symptoms. Effective exercises include: Calf Stretch: Lean against a wall with one foot forward and the other back, keeping the back leg straight and heel on the ground. Hold for 30 seconds and switch sides. Plantar Fascia Stretch: Sit down and cross one foot over the opposite knee. Pull the toes back towards the shin to stretch the arch of the foot. Hold for 15-30 seconds. Strengthening exercises, like toe curls and marble pickups, help build the supporting muscles of the foot and ankle.
Manual Therapy Sports therapists often use manual therapy techniques such as deep tissue massage to release tension in the plantar fascia and surrounding muscles. This helps improve blood flow and reduces pain and stiffness.
Orthotics and Footwear Advice Proper footwear plays a crucial role in managing plantar fasciitis. Custom orthotic inserts can provide the necessary arch support and cushioning, redistributing pressure across the foot. A sports therapist can assess your gait and recommend appropriate footwear.
Taping and Strapping Techniques such as kinesiology taping can offer additional support to the plantar fascia, helping to reduce strain during activity. This method is particularly useful for athletes who need to continue training while managing their condition.
Cryotherapy and Heat Therapy Applying ice packs to the heel can reduce inflammation and numb pain. Alternatively, heat therapy may be beneficial in relaxing tense muscles and improving blood circulation.
Shockwave Therapy Extracorporeal shockwave therapy (ESWT) is a non-invasive treatment that uses high-energy shockwaves to stimulate healing in the plantar fascia. This treatment can be particularly effective for chronic cases of plantar fasciitis.
Preventing Recurrence
Prevention is key in managing plantar fasciitis long-term. Athletes should incorporate regular stretching and strengthening exercises into their routines, wear supportive footwear, and avoid sudden increases in training intensity. Maintaining a healthy weight can also reduce stress on the plantar fascia.
Conclusion
Plantar fasciitis can be a challenging condition, but with the right sports therapy care, recovery is achievable. By combining rest, targeted exercises, manual therapy, and proper footwear, individuals can manage their symptoms effectively and get back to their favourite activities. If you're struggling with heel pain, give us a call on 01202 604707 or email admin@wimbornewellnesscentre.co.uk and one of our sports therapists will be able to help you!