By Ewa Habrowski, Physiotherapy resident
Featuring Alex Neven. Photography by Anne Dang.
Featuring Alex Neven. Photography by Anne Dang.
What is the Plantar Fascia?
The plantar fascia is strong band of tissue that runs along the bottom of your foot. It starts at the heel and extends towards the bones under the ball of your foot. It works as a rubber band in order to help form the arch of your foot. It also acts as a shock absorber.
What is Plantar Fasciitis?
When the plantar fascia becomes irritated, due to strain or inflammation, pain may be felt at the heel of the foot. Your pain may be most intense with your first step out of bed and may decrease over the day.
What causes my heel pain?
There are a number of factors that contribute to developing this condition. Work-related factors involve standing on your feet for long periods of time, or use of unsupportive shoes. Health factors include having diabetes, and/or being overweight. Lifestyle factors include increasing the amount of an activity on your feet in a short amount of time.
How can physiotherapy help me?
An exercise program including pain relief strategies, stretching, and strengthening is recommended.
Pain Relief
1. MASSAGE WITH FROZEN WATER BOTTLE - Massage of the fascia using a frozen water bottle, rolling it across the fascia from heel to ball of the foot.
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2. MASSAGE WITH A TENNIS BALL/BASEBALL - Rolling a ball under your foot may also help with pain relief.
Perform: For 3-5 minutes, Repeat 2x.
Perform: For 3-5 minutes, Repeat 2x.
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Stretching
Stretching includes the plantar fascia, the calf muscles (gastrocnemius and soleus), and hamstrings.
1. FASCIA & HAMSTRING STRETCH - Use a strap/belt in sitting with leg extended to stretch the fascia and hamstrings.
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2. CALF MUSCLE STRETCH - Stretch your calf muscles by standing against a wall with your back knee straightened. Repeat with back knee bent .
- Perform: For each muscle group, hold stretch for 30 seconds minimum, Repeat 3x Daily.
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Strengthening
1. ARCH LIFTS - Keeping your big toe and heel flat, pull your arch up by bringing the heel and ball towards each other.
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2. ANKLE INVERSION - Put a ball or pillow between your feet as shown and apply pressure with the front of your feet. Hold.
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3. TOE EXTENSION - With your foot flat on the floor, first raise your big toe off the ground. Toes 2-5 should stay in contact with the floor.
- Perform: For each exercise, repeat 10 x, 2 sets, holding for 3-5 seconds.
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When should I seek further care?
If pain persists after 4-6 weeks, consult your family physician for alternative therapies. You may benefit from a specific physical therapy program tailored to your needs.
Our physiotherapists treat and assess plantar fasciitis!
If you are interested in being seen and assessed by our physiotherapists,
email [email protected] or call 905-333-5100 ext 4.