5 Ways to Manage Plantar Fasciitis

What Is Plantar Fasciopathy?
The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel to your toes. Its job is to support your arch and help absorb forces when you walk or run. When this tissue becomes irritated or overloaded, it can lead to pain, especially under the heel or along the arch.

Why Does It Happen?
This condition usually develops over time, often from a combination of factors like:

• A sudden increase in walking, running, or standing
• Poor footwear (especially flat shoes with little arch support)
• Tight calf muscles or weak foot muscles
• Higher body weight or changes in biomechanics

The good news is that with the right approach, most cases can improve without needing injections or surgery. Recent research has shown that managing your activity levels and doing the right exercises can significantly help reduce heel pain. Let’s look at what else they found…

What Can Help?
There’s no one-size-fits-all solution, but here are the most effective strategies…

1. Load Management: If your symptoms are flaring, try reducing the time you spend on your feet, especially high-impact activities like running or long walks. It’s important to avoid overloading the foot while it’s healing.

2. Targeted Exercises
A combination of strengthening and stretching can make a big difference. For example:

• Calf stretches to improve ankle flexibility
• Strengthening exercises for the foot and lower leg muscles
• A specific loading program for the plantar fascia (often involving heel raises or towel curls)

Your physio can guide you through a program that matches your current level and goals.

3. Supportive Footwear
Wearing shoes with good arch support and cushioning can reduce strain on your heel. Some people also benefit from orthotics, especially if they have flat feet or poor foot mechanics.

4. Manual Therapy and Taping
In some cases, taping techniques or hands-on treatment can provide temporary relief and help you stay active while recovering.

 

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