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How to treat Plantar Fasciitis

Plantar fasciitis is associated with pain on your heel bone and/or in the arch of your foot. In this article we will discuss treatment options for your Plantar Fasciitis. If you want more information about what Plantar-Fasciitis is and its causes, then please read our article here.

Short Term Relief from Plantar Fasciitis

Night-Splints & Compression socks:

There is a small body of evidence to suggest that if you wear a splint or sock overnight, it maintains tension of the plantar fascia and can reduce your morning pain. On a practical level we have found that plantar fascia splints are obtrusive and uncomfortable. As a result people tend to take them off in the middle of the night. Therefore they tend to be in-effective.

Massage:

All forms of physical therapy, whether it is massage, mobilisations or manipulations provide you with short-term relief through the stimulation of mechanoreceptors. This can reduce your levels of pain, and therefore immediately after your treatment you may experience some symptom relief. We have found this can be useful if you have particularly high levels of pain, to facilitate long-term rehabilitation.

Rolling your foot over a ball or a frozen bottle of water:

It is important to remember that there is an inflammatory element to Plantar-Fasciitis and therefore pressing on it with a hard item is unlikely to help. Foam rolling areas, such as the calf and mid-foot may provide you with some relief. When using a frozen bottle of water, you are essentially numbing the area which can give short term relief.

Taping:

Applying Plantar Fascia taping to your foot can reduce the intensity of your symptoms by reducing the amount of stretch that is placed on your plantar fascia when you walk. If it reduces your symptoms or alleviates it completely, then there is scope to argue that an orthotic may be beneficial in the short to medium term.

Long Term Management of Plantar Fasciitis

Load Training!

Plantar-Fasciitis has a love hate relationship with loading. So what does this mean?

Loading is any form of physical stress placed on a tissue, i.e. your step count, how much time you spend on your feet daily, how often or far you run. These are all forms of potential over-load and need to be managed. However, to rehabilitate your plantar-fasciitis you need to do a specific form of loading for the plantar fascia. Please follow this link to get your free rehabilitation plan.

Load Management

Poor load management is one of the most influential factors as to why anyone encounters plantar fasciitis. Therefore if you fail to manage your load, it is extremely difficult to treat this condition.  We recommend that you get an objective measure of the amount of steps you take daily, so you can start to reduce your load. This temporary reduction will help decrease your pain levels and facilitate isolated strengthening of your plantar fascia. Guided by your therapist, when your symptoms improve, you will be able to have a graded return to your desired activity level.

Orthotics/Insoles

When you stand with your full weight on your foot, your plantar fascia is stretched. As it is connected to the big toe, when you push off, it places torsion on your plantar fascia. Using an orthotic or insole reduces the stretch on your plantar fascia, leading to significant reduction in pain levels. It is recommended that you use orthotics in conjunction with a loading programme.

We recommend that you receive an official diagnosis before trying any of the above as there are numerous conditions that have a similar presentation to plantar fasciitis.

To schedule an appointment with one of our clinicians, please click here.

Feel Good, Move Well, Be Better

Very knowledgeable physio Team! Was in London on a business meeting and ended up visiting James for some urgent treatment on my lower back. Delighted with the service. James put me at ease straight away. His treatment was paramount in getting me through what was a hectic weekend. Could not recommend enough. Will definitely be back when in London again!
Funky Inflatable Co.
Funky Inflatable Co.
17:29 11 Sep 18
Went to "Flawless Physio" two weeks ago for back pain that I'd been carrying for months. Three sessions later, it's all gone! The staff was very pleasant, professional and gave me a series of simple exercises to do at home. I definitely recommend them. I'll be back, hopefully not too soon ;)
Charles Muzard
Charles Muzard
13:04 24 Sep 18
I was recommended to see James by my consultant following surgery to my ankle. He was extremely professional and knowledgable. He motivated me throughout the process and I have now returned to long distance running thanks to his help. I would recommend his services to anyone
David Burns
David Burns
19:32 08 Sep 18
Awesome team. I ended up having to seek out treatment when my back went into spasm (on going problem) whilst down visiting friends. I saw James and he was very professional and through with his treatment. More importantly he gave me a better understanding about what was going on and how to manage my injury in the future. Highly recommended!
James Tatham
James Tatham
08:03 20 Sep 18
I received treatment from Vicky for a very stiff and painful neck, possibly brought on by tension. I felt confident that my therapist was knowledgeable. The service was very friendly and professional and I felt good progress from the first session already. Vicky recommended some exercises and explained how to do them with very clear diagrams and instructions. I would highly recommend Vicky
Tiziana Guffanti
Tiziana Guffanti
17:23 29 Aug 18
I would highly recommend Flawless Physio. Excellent knowledge/treatment and also brilliant customer care - following up and giving advice. Tailored rehab to suit the type and level of sport as well as lifestyle. My wife & I have been treated by both James & Victoria and they have both been great. Will continue to use for any future injury & rehab.
Joe Gomes
Joe Gomes
19:11 30 Mar 19
I saw Victoria for my dodgy shoulder, and she was brilliant. Very professional And knowledgeable, she really took time to explain what was going on and to treat it. She followed up with me to check I was getting on well with the exercises. She is also really accommodating with timings for appointments. I couldn't recommend more highly, thank you Victoria!
Fiona Hall
Fiona Hall
08:35 27 Mar 19
First class. Had 4 or 5 appointments with Victoria that were always late in the evening, although you wouldn't know it. She took her time, whether that be on soft tissue work, explaining how to do an exercise, or the purpose behind it. A genuine person that wants to help and she clearly knows her stuff.
Jamie Moles
Jamie Moles
21:14 20 Jan 19
Went to flawless physio and vic was great! Training for a marathon and she was very understanding and helpful. Living in the Twickenham area so was in great location! Her specialist knowledge in knee injuries was able to get me back running in two weeks 🏃🏼‍♀️
Ruth Herlihy
Ruth Herlihy
23:44 25 Jan 19
I injured my leg (ITB) training for the Berlin Marathon and then made it far worse it by trying to run it. Victoria has been essential in my recovery, helping me understand how to strengthen the right muscle groups and get back to running. I have been very impressed by the depth of knowledge and insight. This weekend I will run the Cancer Research 10km. Thank you!
Paul Carpenter
Paul Carpenter
17:02 28 Jan 19
Really impressed with the service provided at Flawless Physio. Vicky was knowledgeable, professional and her invaluable treatment and advice got me to the start of this year’s marathon when I’d had to stop running with 8weeks to go. Without the advice and care I received at Flawless Physio, at best I’d have limped my way round the course and at worst, not been able to take part at all. Definitely recommend!
Katy Gomes
Katy Gomes
11:03 30 May 19
James helped resolve a hamstring injury that had troubled me for the best part of a year. I'll certainly use Flawless Physio for any future issues. Highly recommended.
Sandeep C
Sandeep C
18:02 30 Apr 19