Plantar Fasciitis and Heel Pain information

Plantar Fasciitis (often misspelt as 'Fascitis') also called "policeman's heel", is a painful inflammatory condition causing heel pain and in some cases heel spurs. It can also result in arch pain.

Plantar Fasciitis is the most common form type of foot pain. In fact, at least half of Brittain's over 50 population will suffer from this condition at some stage!

Runners and athletes are also prone to developing Plantar Fasciitis, as well as people who spend most of their days walking or standing on hard surfaces. Today, various treatment options are available for Plantar Fasciitis and it is believed that for most heel pain sufferers a combination of differrent treatments will provide lasting relief.

How orthotics help with Plantar Fasciitis

Orthotic insoles are now used by podiatrists, chiropodists and physiotherapists across the UK to treat Plantar Fasciitis. Orthotics are corrective insoles and they should not be confused with spongy footbeds, gel heel cups and any other insoles available from your chemist or supermarket. Most of these store-bought insoles provide cushioning to the heels and feet, but they do not provide any biomechanical correction!

In fact, gel can do the opposite and make an incorrect walking pattern even more unstable. Orthotics on the other hand re-align the feet, ankles and lower leg. Many of us have quite a normal-looking arch when sitting or even standing. However, it is the impact of weight bearing during walking that has a profound effect on the arches and the ligaments in the foot. With every step we take the arches lower (a lot in some people, a little in others) and this puts strain and tension on the plantar fascia, which in turn leads to inflammation and pain. Orthotics support the arches and release the excess tension on the plantar fascia, thereby allowing the inflamed tissue to heal and preventing further damage and tearing of the ligaments.

To be effective the orthotic doesn't have to be an expensive, custom-made device. A comprehensive Heel Pain study by the American Orthopaedic Foot and Ankle Society found that by wearing standard orthotics and doing a number of daily exercises, 95% of patients experienced substantial, lasting relief from their heel pain symptoms! Other Heel Pain studies have also shown the benefits of orthotics and exercises in the treatment of Plantar Fasciitis. Importantly, the orthotic needs to be firm and supportive, unlike many of the footbeds available from chemists.

Exercises for Plantar Fasciitis (Heel Pain)

IMPORTANT: The stretching exercises below should create a pulling feeling only, they should never cause any pain. Please be careful when doing these exercises and don't overdo it!

1) Rolling a ball under the foot

After sleeping or resting your Plantar Fascia tighten and shorten. Hence the sharp pain with your first steps out of bed in the morning. The exercise below helps make the plantar fascia more supple and flexible. You can do this exercise any time of the day, even when you're watching TV or reading a book. This exercise both stretches the muscles along the sole of the foot and also gives the muscles a gentle massage. It should be done in conjunction with all of the exercises below and immediately after waking up in the morning.

Sit barefoot on a chair or the edge of your bed and place a golf ball, tennis ball, rolling pin or can under the foot. While seated roll the ball with the arch of the foot back and forth from your heel to the toes. Roll for about 30-40 seconds and apply as much pressure as you an without hurting the foot. If this feels okay you can take the exercise further by doing this exercise while you are standing up, making the exercise a lot stronger. Keep doing this for about 4 minutes.

2) Stretching the Plantar Fascia with a towel (or with your hand)

Sit on the ground or on your bed and and loop a rolled up towel around the toes. Holding the towel with both hands as shown below, slowly pull the towel towards you while keeping your leg straight. Hold this position for about 25 seconds. Repeat 4 times. You can make this exercise stronger by pulling harder. You should feel quite a strong stretch under the foot and also at the back of the heel and in your calf muscles.

You can also perform the same stretch by putting your foot on your knee and firmly grabbing the toes. Next, pull your toes towards the shin and hold for 20 seconds. You can use your left or right hand on either foot.

3) Stretching your calf muscles

Tight calf muscles are a major contributing factor to Plantar Fasciitis. Therefore it is really important to keep your calf muscles flexible and long. This will greatly reduce the tension in the plantar fascia, thereby preventing the occurrence of Plantar Fasciitis and helping to heal any damaged, inflamed tissue in the fascia.

Stand up and place your hands against a wall at about eye level, or put a chair in front of you and place two hands on the top of the back of the chair. Extend one leg about a step behind your other leg, so that one leg is straight and the other one bent. Keep the heel of the straight leg on the floor and lean forward. You should feel a strong pull in the calves. Hold this position for about 20 seconds and repeat 4 times.

You can do this exercise during day, say 2 or 3 times a day and importantly before any sports, running or walking. To make this stretch even stronger during the stretch lift up the arch of the foot, by rolling the ankle slightly outwards.

4) Stretching your achilles tendons on steps

Tight, short achilles tendons also contribute to Plantar Fasciits. This stretch is quite strong and should be carried out with care. Stand on a step as shown below, holding on to the stair rails with one hand to balance yourself. Now slowly lower both heels over the edge of the step. You'll feel a strong pull at the back of the heels and also in your calves. Hold this position for about 20 seconds and raise your heels back up to the level of the step. Repeat this exercises 3 or 4 times.