The summer is finally here and more of us are jetting off on holiday in search of the sun. One common condition we see more of in clinic at this time of year is Plantar Fasciitis, a sharp uncomfortable pain during walking, usually on the inside of the heel.
We don’t know for certain why there is an increase in prevalence of Plantar Fasciitis during the summer, but research suggests one contributing factor could be due to changing our footwear. In the warmer temperatures most of us dig out our flip flops or sandals. It’s obvious to see that these types of footwear usually have less structure and support to your normal day to day shoes. This change to your footwear routine can be enough to put additional stresses through the Plantar Fascia as it works harder to maintain the arch and support of your foot. Over a few weeks this can lead to inflammation and present in heel pain.
This blog will teach you more about the Plantar Fascia and if suffering from it, some exercises to help your symptoms.
The Plantar Fascia is a tendon sheath that supports the arch of your foot and runs from the heel bone to the big toe. Plantar Fasciitis is a condition that describes degeneration and inflammation of this connective tissue. This degeneration typically caused by overuse and repetitive strain if the connective tissue and supporting muscles aren’t strong enough to cope with the change or increase in activity.
If you have Plantar Fasciitis, the main takeaway is this pathology does time to recovery. Due to the fact it’s a weight bearing tissue being used multiple times a day, every day – recovery can take anywhere between 3-12 months. To speed up your recovery it’s important to catch it early and start a specific rehabilitation programme to help the tendon sheath cope with the new demands of the foot.
In addition to strengthening rehabilitation programme, supportive heel cups can used in shoes initially to help ease symptoms when walking, along with icing and anti-inflammatories to reduce pain.
Top tips to avoid plantar fasciitis this summer:
- Gradually transition to summer footwear
- Wear supportive footwear when out walking for long distances
- If starting new activities, pace yourself and increase this over time
- Add some strengthening exercises into your routine for your lower leg: Foot, Ankle and Calves.
Four initial exercises to try for Plantar Fasciitis:
- Calf and Plantar Fascia Stretch
- Plantar Fascia Release with a Ball
- Calf Raise with a Towel under Toes
- Toe Scrunches with a Towel
Book in for a Physio consultation if you are experiencing similar symptoms to get help.
