What is Plantar Fasciitis?
Plantar Fasciitis is a painful condition caused by overuse of the plantar fascia or arch tendon of the foot. The Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot. Plantar fasciitis can also be known as a heel spur although they are not strictly the same. A heel spur is a bony growth that occurs at the attachment of the plantar fascia to the heel bone (calcaneus). A heel spur can be present (through repetitive pulling of the plantar fascia) on a foot with no symptoms at all and a painful heel does not always have a heel spur present.
Plantar fasciitis is traditionally thought to be an inflammatory condition. This is now believed to be incorrect due to the absence of inflammatory cells within the fascia. The cause of pain and dysfunction is now thought to be degeneration of the collagen fibres close to the attachment to the calcaneus (heel bone).
What are the Signs and Symptoms?
- Heel pain, under the heel and usually on the inside, at the origin of the attachment of the fascia.
- Pain when pressing on the inside of the heel and sometimes along the arch is usually worse first thing in the morning as the fascia tightens up overnight. After a few minutes it eases as the foot gets warmed up
- As the condition becomes more severe the pain can get worse throughout the day if activity continues.
- Stretching the plantar fascia may be painful.
- Sometimes there may also be pain along the outside border of the heel. This may occur due to the offloading the painful side of the heel by walking on the outside border of the foot. It may also be associated with the high impact of landing on the outside of the heel if you have high arched feet.
Plantar fasciitis or heel spurs are common in sports which involve running, dancing or jumping. Runners who over pronate (feet rolling in or flattening) are particularly at risk as the biomechanics of the foot pronating causes additional stretching of the plantar fascia.
What Causes Plantar Fasciitis?
The most common cause of plantar fasciitis is very tight calf muscles, which leads to prolonged and / or high velocity pronation of the foot. This in turn produces repetitive over-stretching of the plantar fascia leading to possible inflammation and thickening of the tendon. As the fascia thickens it loses flexibility and strength. Some practitioners think over pronation can always be determined by the dropping and rolling in of the arch. This is not always the case. Sometimes it can only be seen with foot scans, especially if the patient has a high arched foot. Other causes include high arch or low arch feet (pes cavus / planus) and other ￼￼￼biomechanical abnormalities including over supernation which should be assessed by a podiatrist / physiotherapist / biomechanist. Excessive walking in footwear which does not provide adequate arch support has been attributed to plantar fasciitis. In addition, overweight individuals are more at risk of developing the condition due to the excess weight impacting on the foot.
Plantar Fasciitis Treatment
What can the athlete do?
- Rest until it is not painful. It can be very difficult to rest the foot as most people will be on their feet during the day for work. By walking on the painful foot you are continually aggravating the injury and increasing inflammation. Rest as much as possible and stop any unnecessary activities which place additional stress on the fascia.
- A good taping can help the foot get the rest it needs by supporting the plantar fascia. Tape is applied in strips across the plantar fascia taking the stress off the foot which healing to take place.
- Apply ice or cold treatment to help reduce pain and inflammation. Cold therapy can be applied regularly until symptoms have resolved.
- Stretching and Rolling is an important part of treatment and prevention. Simply reducing pain and inflammation alone is unlikely to result in long term recovery. The plantar fascia tightens up making the origin at the heel more susceptible to stress.
- A Plantar Night Splint is an excellent product which is worn overnight and gently stretches the calf muscles and plantar fascia preventing it from tightening up overnight.