Plantar Fasciitis is an inflammation of a thick band of tissue that connects the heel bone to the toes which typically occurs from overuse in the athletic population and people who have flat feet, high arches, are overweight or who are on their feet a lot. In anatomical terms, plantar refers to the bottom of the foot.  When you step down on your foot, the tendon stretches therefore acting like a spring to keep your arch and to help take stress off the legs and rest of the body. It provides vital shock absorption in daily activities as well as in sports when the force of the ground is 2-3x as strong. Over time, repetitive micro trauma can create swelling in the fascia of the tendons. Symptoms include stabbing pain near the heel. Pain might be worst in the morning, as the tendon needs to stretch out from being allowed to shorten overnight when not used for weight bearing purposes. Treatments include remedial massage, physical therapy, shoe inserts, steroid injections.

It is important to treat because when the plantar fascia stiffens it can lead to shin splints and stress fractures. It can also cause bone spurs in the heel as the tendon is pulled away from the heel and body adapts by laying down more bone to close the gap. It is common in athletes, people over 40, those with high arches and people whose jobs require standing and walking for a long time, as well as high heels, and unsupported footwear.

How Remedial Massage Can Help Plantar Fasciitis

Combined with rest, stretches, and proper shoe fit, remedial massage can help to reduce inflammation. Remedial massage techniques applied to the foot, ankle and calves can help to clear out any swelling and waste products from the micro-traumas. It can also help to realign the fibres in the tendon and break up any adhesions in the tissue. Stretching, along with trigger point work in the calves and legs, can also be helpful as well as icing it.

How You Can Treat Plantar Fasciitis at Home

When I had plantar fasciitis, I found rubbing your feet with ice cups after

activity or at the end of the day helped immensely. (Be sure to cover the

ice with a cloth and hold it over the painful area three to four times a day,

for 10 minutes at a time). As well as having regular remedial massage treatments.

Other home treatments include:

Watch your footwear

Your first line of defence with plantar fasciitis is to use proper foot support, which means finding the best shoes or even orthotics that provide adequate support. Here are a few tips on what you should wear:

• Find comfortable shoes. It may seem obvious, but if it’s uncomfortable, don’t wear it.
• Choose low- or moderate heel shoes with excellent arch support and shock absorbency.
• Avoid high heels.
• Avoid walking around barefoot on hard surfaces.
• When shoes become old or worn out, replace them.
• When you purchase new shoes, break them in gradually by wearing them around your house for 30 minutes to an hour each day. Do so for a week before wearing them out for an entire day.
• Utilize orthotics such as insoles, custom-fitted arch supports, heel cups or cushions and even night splints, which can improve your foot’s position and prevent it from pointing downward while you sleep.

Stretching

You can stretch your foot’s arch, calves, Achilles tendon, and the other muscles around your foot and ankle to help improve your mobility, promote healing and ease pain, and keep plantar fasciitis from coming back. Stretching several times daily is a simple way to elongate your plantar fascia.

You can use a tennis ball, a golf ball or a hard spiky ball under your arches and roll it around to massage the affected area.

Taping

Tape can support your foot and keep you from moving it in a way that makes plantar fasciitis worse.