Don’t Let Plantar Fasciitis Stop You!

Often when thinking of a reason for the heel becoming sore, patients tell me they are unsure and that they don't think there is a particular reason that’s caused it. There is typically always a reason why your plantar fasciitis has occurred – your body will always try to regulate itself and keep you mostly pain-free. If you have heel pain, it is typically a sign you have done something to cause it.

Typical causes can be:

• Changes in footwear
• Changes in activity levels
• Impact to the heel
• Biomechanical/postural issues

If you have recently changed to new footwear which may be quite hard and unsupportive, let’s say for example, safety shoes at work – this can aggravate your heels, especially if you work on your feet for long periods. Changes in activity levels are one of the biggest reasons, this is because your heel and its issues are used to a certain amount of walking, standing and running. If we suddenly increase the amount, then it can place too much demand on the heel and cause it to become sore. Standing on a blunt object with the heel can also cause local injury to soft tissue and this can also trigger plantar fascia issues. Other less prominent causes can be if there are structural and biomechanical issues with the feet that cause excess pressure on the plantar fascia tissue.

Take a look at the diagram below as we look at the structures involved.

The plantar fascia connects from the heel and runs towards the toes. When it has too much demand placed on it, it develops micro tears which causes pain, inflammation, and changes to your normal function. The fascia helps to contract the sole of your foot to move your toes – especially the big toe. A lot of your rehab will focus on movements of the whole foot and not just the heel.

Injuries always improve more quickly when we provide them with consistent input and the same is true for heel pain. Following treatment in the clinic, there are some important things you should be doing to help your plantar fascia start to heal.

Self-treatments such as a frozen water bottle or hockey ball to rub over the painful areas are great ways to reduce your pain level, stimulate circulation and reduce the tension experienced in the heel. They will not help to fix the problem but they do help with pain levels.

Exercises and rehab are a must – the fascia is painful and with that comes weakness. For you to return to normal and perform as you were pre-injury either at home, at work or in your sport – you must strengthen your foot and heel to ensure you are balanced for standing, walking, running, and jumping.

Typically, your doctor may provide exercises for you to perform if they diagnose you in their clinic, but often they aren’t the latest exercises which have the best effect. Your rehabilitation has to include strength and loading exercises - this is essential as placing weight through an injured tendon/fascia helps to stimulate blood flow to the tissues and encourages further healing.

Some of my favourite exercises which my clients have had success with include the following:

• Big Toe Extension Stretching – this can help to loosen the tightness and reduce pain in the foot and heel. The stretch must be performed for a minimum of 20 seconds and acts as a way to load the toe up with some weight.
• Spikey Ball Plantar Massage – Sit down on a chair, and place a hard ball under the sole of your foot. Roll the ball up and down your foot, between your heel and your toes. Do not massage the heel area, but keep to the soft plantar fascia on the sole of the foot
• Towel Picking with Toes – have a tissue or a towel on the floor and try to flex the toes to pick up the material. This ensures you are working the muscles on the bottom of the feet.
• Heel Drop Calf - Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. Drop your heels downwards. You should feel a stretch just below the back of your knee, in the calf (this part of the calf is known as the gastrocnemius).
• Calf raises – these can be done from the floor or over the edge of a step and have to be performed slowly with long holds. Aim for a tempo of 3 seconds up, 3 seconds hold and 3 seconds down.
• Heel Drop Soleous – Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. Drop your heels downwards. You should feel a stretch just below the back of your knee, in the calf (this part of the calf is known as the gastrocnemius).
• Plantar Fascia Stretch - Sit comfortably, and place your foot on your opposite knee. Grasp your toes and pull them backwards to create a stretch to the sole of your foot. Hold the stretch for the required length of time.
• Passive Plantar Flexion - Sit with one leg over your opposite knee. With your hand gently pull the ankle towards you, and then relax. You can use this as a mobilisation to your ankle, to improve mobility, but also to create a stretch along your shin and the top of your ankle.
• Tip-Toe Walking – this is a bit more advanced for when your pain starts to settle it gives a chance to test the foot, heel and ankles resilience by placing bodyweight through the healing area – this really improves strength and functionality.

I hope this guide helps you to understand why we can all be susceptible to heel pain, but more importantly, the ways we can help to stop the pain. Heel pain is such a common problem through all areas of the population - unfortunately, it does not discriminate and it can happen to absolutely anyone!

Luckily we have you sorted – if you aren’t sure how to manage your heel pain, call or email the clinic and we can talk you through exactly what you need to do. Fortunately for you, we’ve helped a lot of people.

If you are struggling with Plantar Fasciitis and would like to book an appointment with one of our therapist, please click the BOOK NOW link below.

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Wendy Graham

1701150669

Excellent service, i was able to make an appointment straight away, Steven was very knowledgeable and professional, couldn’t fault him at all

James Gaffney

1701116170

I'm really pleased with the treatment I received from Sarah, in just three sessions she got me back up and running as normal.

Bradley

1701115995

carl renton

1700760164

Judith Wallace

1700520263

Stevie i

1700496120

I've been getting treatment from Sarah and found her very professional and knowledgeable. She has helped me a lot with my problem and got me back to work. Would definitely recommend booking an appointment with her.

Stephen Reed

1700488328

Sarah has worked wonders after I had been suffering with plantar for months, the shock treatment has been a excellent and a major improvement.

Tom Fenwick-Brown

1700472862

I've had a problem with my right shoulder for a long time. Tablets, ice-pack's and rest have been enough to cope with the pain from rotator-cuff flare ups, but not this time. I booked an appoint with Steven at MSK in Westerhope who explained what was causing the problem, worked on various areas with his magic hands and magic machines, and gave me a set of exercises to help prevent/minimise the flare ups in the future.Just the best - Why suffer when you could be well on the road to recovery in an hour.

John Connell

1700427617

Very knowledgeable and very professional at what is done . Would definitely recommend Steven to anyone who wants to sort out issues regarding there body / muscles , quite a lot of pain at first but it really does do it’s job .

Marc Coull

1700425524

I went to see Steve last Wednesday after being referred by my coach who uses Steve on a regular basis. Steve was very informative about my shoulder issue and the treatment i received was nothing what i’ve had done before. I’m booked in again to get to the bottom of my shoulder issue and will no doubt be making this a routine thing being a joiner i need to keep myself as free as possible for as long as i can!

Tracey Grubb

1700425250

I recently had a treatment from Sarah which consisted of a back and shoulder massage, cupping and some acupuncture. I was experiencing a lot of back / shoulder discomfort and had some restricted movement in my left arm movements due to a frozen shoulder. The treatment was amazing, I have gained so much more movement and am following the exercises given to continue to improve flexibility. I would definitely recommend Sarah, she is incredibly professional, knowledgeable and made me feel so co. I’ll be continuing with future maintenance treatments as this has significantly improved my health and wellbeing.

Simon Archer

1700425201

Brilliant service! Very professional and very Knowledgeable

Yume Arisa

1699973445

I really enjoy getting worked on by Amy. I rocked up two weeks before a PL comp with a strained bicep and unusable glutes, she had me ready to go and slayed my comp day 💪Thanks Amy for fixing me ;p

FS Shorts

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Amy Reid

1699860255

I felt really comfortable and Sarah was amazing, she explained everything and worked her magic, I’ve now been keeping up with regular appointments with Sarah, she’s fab and has helped my neck problem massively, would highly recommend

Maddie M

1699820996

David Henderson

1699818468

Amy sortedExactly what I needed, relieved alot of pain, too neck and lower back.

wendy GILBERT

1699818206

Very professional, very knowledgeable and took her time to find out where my problem was . Very positive that this treatment is working. 5 stars

Abbie Gilchrist

1699818144

Steven Duke

1698953015

Absolutely fantastic, very caring and polite and explained everything she was doing, highly recommend 😉

Pauline Batey

1698700010

Brilliant service, 2nd appointment with Steven and I can really feel a difference after suffering with back pain for a while now. Great understanding and knowledge.

Jackie Wain

1698665708

Sarah gave an excellent sports massage to release the muscles in my shoulders and lower back- felt like a new woman!

Jonathan

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Warren Fisher

1698656281

Laura is an excellent physio.She listens to the problem and has great knowledge for recovery.

peter gallagher

1698651057

Had a therapy session on my shoulder with Amy where she did cupping and I can already feel it ease. The clinic is very clean and Amy is very professional and explains exactly what’s happening and why. A well worth visit and I’ll be returning for more.

MaRv MaB

1698611799

I have suffered from shoulder pain for years. At my first appointment with Amy I appreciate the care and attention provided by her. The treatment she provided I can already feel a noticeable difference in the pain. Deep tissue massage, acupuncture and dry cupping has definitely made a difference. Thank you for helping me regain function. I am given exercises and stretches tailored to my shoulder injury and progress." Thank you for your expertise and dedication. I look forward to continuing my sessions to achieve full recovery."

Lesley Chesters

1698610603

haroon khan

1698609910

I had lower back and hip pain for years, I've been to many many physios chiropractors sports massage therapist but none really helped. Mark at MSK was brilliant after first treatment I noticed huge improvements. After 3 treatments over 3 weeks my lower back and hips have no pain for first time In years. I would highly recommend MSK

Peter Riddell

1698609693

The treatment that I have had has made a difference to my problems and I am becoming a bit more physical in doing things around the garden etc.Sarah has made me very welcome and the treatment that I am receiving and also the extra exercise that I am doing is really helping me.

Jordan Stagg

1698609631

Laura donothey

1698149862

Won’t go anywhere else, they really know their stuff.

Jade childs

1698141792

Highly recommend first time with Amy last week and she was mint, can’t wait for my next apointment☺️

David Trewick

1697884138

After suffering for the last 10 years with shin splints and tight calf muscles in my left leg, I decided to book into MSK after reading their 5 star reviews.After a thorough assessment by Mark, it was found that I had a muscle knot in my left hamstring and calf. I received massage therapy and cupping in my first session and this has completely cured the problem.I now have regular maintenance treatments and I can train/run pain free for the first time in 10 years 👍

Neil Goddard

1697650537

I have to say that the treatment I’m receiving for my hip and immobility in that area is very good and using different forms other than massages , also given stretches to do inbetween sessions .. carnt big them up enough really good and professional

Owen Jordan

1697618297

Melanie Dobson

1697572250

Visited Mark recently for combination therapy. I hadn't been for some time, however still the same outstanding professional service and I will definitely be returning.

Natasha Abajian

1697571829

Brilliant service from Mark at MSK. I called the clinic after tearing my hamstring and Mark immediately made time to fit me into his schedule. His knowledge and expertise was obvious and the treatment fantastic. The pain and discomfort from the injury has reduced considerably following this treatment. Would highly recommend Mark, and will be returning. Thank you!

Dale Martin

1697570691

Brilliant physio, they always provide a very thorough treatment for any issues I'm having. Would definitely recommend.

Jenny Lines

1696351904

I have had several treatments for hip pain, piriformis and sciatica pain. Variety of options used including deep massage, stretching, cup suction, electric stimulation and acupuncture. All done carefully and with full consultation. Definitely improving.Best bit is after care of a program of stretching and strengthening exercises with explanations, videos and tick sheets. This is what I needed to move forward. Treatment and clear direction. Thank you Laura.

lisa curls

1696328151

Absolutely amazing

josh guney

1696273716

R C

1696190629

I've been seeing Sarah since May after having issues with lower back pain. The sessions involve massages, theragun, cupping and acupuncture. Having had physio previously elsewhere, I can honestly say that the sessions with Sarah have been much more beneficial.I've still being having some trouble with the pain so the referral process for an MRI was swift and efficient. Was in for a scan 2 days after the referral (was going to be 3+ months with the NHS).Now we know what the problem is we can both work on getting me sorted.Sarah is really friendly and chatty and makes me feel at ease during the sessions.

Linton O'Brien

1696189871

Very professional staffVery clean and well equipped clinicI can’t say enough fantastic compliments about my experienceHe (mark). Definitely put me rightI would have No problem advising anyone to get in touch for treatment. First class 👍👍👍

tony ellerby

1696189582

Excellent professional service from start to finish, I would recommend to anyone with a sports injury or back pain.

Marnie Merrilees, MBPsS, MSc.

1695324365

Mark is very experienced with sports injuries and the combination treatment has been very effective and helpful. Highly recommend.

mick miller

1694984892

Friendly staff and first class treatment from Steven.

Roxy Leigh

1694981443

Steve Webb

1694981268

Good experience treated for arthritic hip and groin pain after treatment pain much better,very professional and enjoyable ,thank you

David Tinter

1694981182

Cant reccomend msk enough,,,Very proffesional bunch,,,, ive had treatment from Sarah a few times,,Crawled in the clinic in agony with my back,And left feeling brand new 👌Highly reccomended,, cheers sarah and all at msk 👍

JnV C

1694980615

Another great Sports Massage, the pain relief is amazing.