Plantar fasciitis, small tears or inflammation of the tendons and ligaments that run from your heel to your toes. The pain feels like a dull ache or bruise along your arch or on the bottom of your heel. It usually worse first thing in the morning or after a long period of standing.
Who is at risk?
- People with very high or very low arches are vulnerable.
- Runners who increase mileage too quickly.
- Occupation Type people spend most of their work hours walking or standing on hard surfaces can damage their plantar fascia.
- Roll your foot over a frozen water bottle or hockey ball for five minutes at a time, five times a day.
- Your physiotherapist can instruct you in a series of exercises to stretch the plantar fascia and Achilles tendon and to strengthen lower leg muscles, which stabilize your ankle and heel.
- In some cases night splints maybe recommend by your physiotherapists. Wearing a splint at night to stretches your calf and the arch of your foot while you sleep. This holds the plantar fascia and Achilles tendon in a lengthened position overnight and facilitates stretching.
- Ensure you are wearing the correct runners for your foot type. Sometimes Orthotics maybe required.
- A break from running is advised. Swimming and cycling is fine once you can do activity without pain.
For more advice and treatment contact Kerry Physiotherapy & Rehabilitation Centre, New St., Killarney or email email@example.com