Breaking the cycle of irritation - Plantar fasciitis
Plantar Fasciitis is a condition affecting the thick connective tissue of the heel and is associated with collagen degeneration at the origin on the primary heel bone (calcaneus) and surrounding structures.
Although there are many different types of injuries and pain syndromes associated with the foot and heel, if you’re suffering from plantar fasciitis you will likely have heel pain first thing in the morning when getting out of bed, or during the first few steps after not walking for a period of time. You might even experience tightness in the calf or limited ability to point your toes up compared to your other foot.
If you’ve been to a therapist before they’ve likely given you lots of exercises to help improve the strength and mobility of the ankle, calf and fascia. They may have tried night splinting, dry needling, shockwave therapy or even mentioned weight loss as an important area to address in your recovery.
While there are many factors that impact on presentation and some great exercises and treatments available. The first two things I will always check is the activity you have done in the weeks leading up to the heel pain presentation and the type of flooring you have in your house, in particular your bedroom and kitchen.
I’m not so much interested in home decorating as to what types of surfaces your feet are subjected to first thing in the morning and in the areas where they are likely to spend more than a few minutes standing still.
With the increased trend of placing hardwood, tile and polished cement flooring through homes comes harder surfaces with less and less variability of textures and material densities. Our feet are taking a hammering as a result. Throw in an increase in people working from home during the pandemic and we’ve have a great recipe for plantar fascial pain in the greater community.
Before you begin exercises for strengthening, stretching and icing your heel think about what your foot is subject to for the first 30-60 minutes of the day. If you’re walking on hard floors all day it may well be inhibiting your recovery.
Here’s my check list of things to do before you get out of bed.
Plantar Fasciitis morning check list
Move the foot before even getting out of bed – nice and gentle movements to get the foot and fascia moving before putting it under any load
Get some comfortable supportive shoes – i.e. Hush Puppies / Crocs (yes the ugly ones you won’t wear to the shops).
Place these shoes at your bedside where you put your feet and pop them on before even standing up. This goes for night-time bathroom visits and running to the curb to put the garbage out at 5 am.
Wear the supportive shoes throughout the house and change immediately into your other shoes if you’re going out.
For extra points -> have a special pair of crocs for the shower so your feet never touch the ground unsupported….even when you’re showering.
Continue on with your exercises as per your physical therapists recommendations.
Breaking the cycle of irritation in plantar heel pain is just as critical as improving function, strength and flexibility.
As always there are many factors and variables that need to be considered when treating this condition. As a result I urge you to seek assessment and advice for your healthcare professional.
I hope you’ve found this information useful and I wish you all the best with your recovery.
As always,
See you in the Clinic,
Andrew