Do you have plantar fasciitis?

Plantar fasciitis is a common and often painful condition that affects the bottom of the foot, particularly the heel. It’s a leading cause of heel pain, many of us suffer from it at some point in our lives. The condition can be disruptive, limiting mobility and affecting everyday activities like walking or exercising.

What is plantar fasciitis?

Plantar fascitis massage Chelmsford

Image credit: InjuryMap, CC BY-SA 4.0, via Wikimedia Commons

Plantar fasciitis occurs when the plantar fascia, a thick band of tissue that runs along the bottom of the foot from the heel to the toes, becomes irritated or inflamed. The plantar fascia supports the arch of the foot and absorbs shock during walking and running. When too much stress is placed on this tissue, small tears can develop, leading to inflammation and pain.

The most common symptom is a sharp, stabbing pain in the heel, especially when taking the first few steps in the morning or after prolonged periods of rest. This pain can subside as the foot warms up, but in some cases, it can become chronic and interfere with daily activities.

Common causes of plantar fasciitis

Plantar fasciitis is typically caused by a combination of factors that put undue stress on the plantar fascia. Some of the most common causes include:

Overuse or repetitive stress

Repeated activities such as running, jumping, or long periods of walking on hard surfaces can strain the plantar fascia.

Poor foot mechanics

Abnormal foot mechanics, such as flat feet, high arches, or an irregular gait, can increase the strain on the plantar fascia. Over-pronating, for example (rolling your feet inward), can stretch the plantar fascia excessively.

Footwear

Plantar fasciitis - unsuitable footwear

Wearing shoes that lack proper arch support, cushioning, or flexibility can contribute to the development of plantar fasciitis. High heels, flip-flops, and shoes with inadequate padding are common culprits.

Tight calf muscles or Achilles tendon

Plantar fasciitis - calf muscle
Image credit: Polygon data were generated by Database Center for Life Science (DBCLS)[2], CC BY-SA 2.1 JP, via Wikimedia Commons

Tightness in the calf muscles or Achilles tendon can alter the way the foot moves, increasing strain on the plantar fascia. This is particularly relevant for athletes who engage in activities like running or jumping.

Obesity

Excess weight places additional pressure on the feet, particularly on the heel and arch. This added strain can lead to the development of plantar fasciitis.

Ageing

As people age, the plantar fascia can become less elastic and more prone to injury. The tissue also loses some of its cushioning properties, making it more susceptible to inflammation.

Standing for long periods

Occupations that require long hours of standing on hard surfaces—such as teaching, hairdressing or retail—can increase the risk of plantar fasciitis.

Symptoms of plantar fasciitis

The most common symptom of plantar fasciitis is sharp, stabbing pain in the heel, particularly with the first steps in the morning. As the day progresses, the pain may decrease, but it can flare up again after periods of rest or increased activity.

Other symptoms may include:

  • Pain that worsens after prolonged standing or walking
  • Swelling or tenderness along the bottom of the heel
  • Discomfort after climbing stairs or engaging in high-impact activities

If left untreated, the pain can become persistent, significantly impacting mobility and quality of life.

Remedies for Plantar Fasciitis

There are several effective remedies available to alleviate pain and promote healing.

Rest and ice

Resting the foot and applying ice to the affected area can reduce inflammation and relieve pain.

Stretching exercises

Calf stretch

Stretching the calf muscles, Achilles tendon, and plantar fascia can alleviate tension and promote healing.

Footwear modifications

Very flat and high heel shoes should be avoided. Insoles with arch support can be helpful in cases of over-pronation.

How massage therapy can help

Massage for plantar fasciitis

Incorporating massage therapy into the treatment plan can offer significant relief from plantar fasciitis. Massage targets the muscles, tendons, and fascia in the foot and lower leg, promoting relaxation and reducing tension that contributes to pain. Massage can help in the healing process by:

Reducing muscle tension: Tight muscles in the calves, Achilles tendon, and foot can exacerbate the strain on the plantar fascia. Regular massage therapy can help release this tension, improving flexibility and reducing the pull on the fascia.

Increasing blood flow: Massage improves circulation in the affected area, helping to deliver nutrients and oxygen to the injured tissues. This can speed up the healing process and reduce inflammation.

Breaking down scar tissue: When the plantar fascia is damaged, scar tissue forms, which can limit flexibility and cause pain. Massage helps to break down this scar tissue, improving the tissue’s function and reducing discomfort.

Promoting relaxation: Pain from plantar fasciitis can lead to a cycle of stress and tension, which can make the condition worse. Massage therapy helps to relax the entire body, reducing stress and improving overall well-being.

Book a massage to help improve plantar fasciitis

A 45 minute leg and foot deep tissue massage is £33. See my treatments and prices page for other treatments available, including full body deep tissue massage.

Fill out the enquiry form and I’ll get back to you as soon as I can with available appointments, alternatively contact me using any of the contact details below the form:

Phone: 07835 346476
E-mail: hello@bodybenefits.uk
Facebook: bodybenefitsessex

Body Benefits location

1 Albra Mead
Chelmer Village
Chelmsford
CM2 6YG

Distance/time from nearby places
Central Chelmsford: 3.6 miles / 9 minutes see map
Beaulieu Park: 1.6 miles/5 minutes see map
Witham: 7.6 miles / 12 minutes see map
Danbury 6.3 miles / 11 minutes see map
Galleywood 4.5 miles / 10 minutes see map