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Plantar Fasciitis, a common form of heel pain

Podiatrists across the UK see a lot of different types of foot pain in their daily practice. By far the most common condition they encounter is a pain in the bottom of the heel, called Plantar Fasciitis. In the old days it was known as a Policeman's Heel. It is the medical, latin term for inflammation of the plantar fascia. The plantar fascia is a very thick band of fibrous tissue that holds up the longitudinal arch along the bottom of the foot. This fascia can become inflamed and quite painful making walking almost impossible. Often sufferers will have to put their body weight on the forefoot to avoid pressure in the heels. Walking in this manner can lead to other foot problems and conditions like excess callous formation under the ball of the foot and big toe. Common risk factors for fasciitis pain include: arch problems (both flat foot, fallen arches as well as high arches), Obesity and/or sudden weight gain, too much running or sports, Tight Achilles tendons and calf muscles, even tight hamstrings can contribute to Plantar Fasciitis. Therefore, maintaining good flexibility in the ankles, legs and calf muscles is important to prevent plantar fasciitis. Treatment therefore should always include doing pogram of foot and leg exercises for the relief and prevention of heel pain. As soon as the symptoms occur, one should start physical therapy treatment immediately, allowing the plantar fascia ligament to heal itself. The following exercises will strengthen and help repair the plantar fascia and make them more flexible as well. Exercise number 1. Sit on a chair or the edge of your bed. Get a rolling pin, can or a full bottle. Place the item on the floor in front of your foot and use your foot to roll it along the floor from the heel to the toes, back and forth. Do this for about 6 minutes. If this exercise is not too painful, do it again but this time standing up, putting more pressure in the area under the foot. Pain in the heels and feet is commonly thought of by many as being caused by a heel spur. However, this is not always the case. Only an x-ray will determine if heel spurs are present. Most people won't have any spurs, and even if they do the spurs are not the cause of pain, instead it is the inflamed tissue around the calcaneus. Exercise number 2: Sitting in a chair, raise your foot off the floor and extend your leg out in front of you. Flex the foot so the foot is pointing to the floor. Now flex your toes back so they are pointing towards your body. Relax the foot and leg and repeat the exercise about 6 times. Consistent physiotherapy exercisesis necessary to get relief from painful plantar fasciitis. Also calf stretches are important, as the plantar fascia works together with the calves during the propulsive stage of the gait cycle. It is also helpful to wear shoes around the house to support the painful heel or to wear a night splint to support the heel and stretch out the fascia during sleeping. Checking with your doctor or podiatrist if the pain continues or gets worse. You may need orthotics (corrective insoles) to help support the arches and reduce plantar fascial tension. Orthotics also help restore our natural gait and improve total body posture.

Symptoms of Plantar Fasciitis:

The most common complaint is pain at the bottom of the heel. It is usually worse first thing in the morning and will improve throughout the day when the sharp pain subsides and by the end of the day the pain may be replaced by a dull aching (often described as a stone bruise). Most people complain of increased heel pain after walking a long distance or standing for periods of time, especially on concrete and other had surfaces. Typical diagnosis findings include: swelling and redness in the heel area. Tenderness on the bottom of the heel on palpation (pushing into the heel with the thumb).

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