What is Plantar Fasciitis?

Plantar Fasciitis is inflammation of the plantar fascia or arch tendon of the foot. It is an overuse injury causing heel pain which may radiate forward into 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).

Symptoms of Plantar Fasciitis

Pain under the heel and 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.

Pain is usually worse first thing in the morning. After a few minutes it eases as the foot gets warmed up, but can get worse again during the day especially if walking a lot. Plantar fasciitis or heel spurs are common sports which involve running, dancing or jumping. Runners who excessively pronate (feet rolling in or flattening) are particularly at risk as the biomechanics of the foot pronating causes additional stretching of the plantar fascia.

Causes of Plantar Fasciitis

The most common cause of plantar fasciitis is very tight calf muscles which lead to prolonged and/or high velocity pronation of the foot. This in turn produces repetitive over stretching of the plantar fascia leading to inflammation and thickening of the tendon. As the fascia thickens it loses flexibility and strength.

Prevention and Treatment

The following guidelines are for information purposes only. Seeking professional advice before beginning rehabilitation is recommended. 

The therapist at Advanced Alternatives Massage Therapy are skilled at providing effective treatment for this syndrome. A focus on the plantar surface of the foot must be combined with lower posterior leg work. The posterior leg muscles attach via the achilles tendon to the calcaneous. Tightness in these muscles, mostly the gastrocnemius and the soleus, will pull on the calcaneous and add tension to the plantar fascia.

Communication and collaboration with other healthcare professionals will provide you with the most comprehensive and effective treatment plan. Because massage therapists have such powerful tools to relieve plantar fasciitis, more bodyworkers will focus on and team up with professionals who treat this condition.

Plantar Fasciitis Stretches

Once the pain and swelling have begun to subside, you could perform these static stretches three times a day. Continue to use this stretch to prevent recurrence of plantar fasciitis and heel spur. Always consult with your physician for recommendation of the proper stretching techniques for your individual case.

1. Plantar Fascia Stretch
2. Rolling Stretch
3. Step Stretch
4. Calf Stretch