Plantar Fasciitis Treatment
Stop That Stabbing Heel Pain
Plantar fasciitis causes intense heel pain, especially with those first few steps in the morning. It's a common overuse injury but highly treatable with the right physiotherapy approach.
Understanding the Pain
The plantar fascia is a thick band of tissue connecting your heel to your toes. When it gets strained (from running, standing too long, or poor shoes), it develops micro-tears and inflammation, leading to sharp pain.
Treatment Options
- Manual Therapy: Deep tissue massage to release tight calf muscles and the fascia itself.
- Taping: Low-Dye taping technique to support the arch and offload the fascia.
- Ultrasound/Shockwave: Therapies to stimulate healing in chronic cases.
- Orthotics: Shoe inserts to correct foot mechanics.
Clinical Home Care for Heel Pain
Frozen Bottle Roll
Freeze a water bottle. Sit and roll your bare foot over it for 5-10 minutes. This provides massage and ice therapy simultaneously.
Calf Stretches
Tight calves pull on the heel bone, stressing the fascia. Stretch your calves against a wall 3 times a day.
Morning Release
Before stepping out of bed, pull your toes back towards your shin with a towel or your hand to stretch the foot arch.
Supportive Shoes
Never walk barefoot on hard floors. Wear shoes with good arch support, even inside the house, until the pain resolves.
Get Back on Your Feet
Find physiotherapists specializing in foot and ankle conditions.