We see lots of running injuries at The Sports Room. One common pain is Plantar Fasciitis. Here we outline what it is and how you can treat it…
What is Plantar Fasciitis?
Plantar Fasciitis causes pain in the bottom of the heel. It is the most common cause of heel pain. The Plantar Fascia is the ligament that connects your heel bone to your toes and it supports the arch of your foot.
Common Symptoms of Plantar Fasciitis
If you experience a stabbing pain to the front of your heel/arch you may have Plantar Fasciitis. If you find yourself tip-toeing the minute you step out of bed, chance are you have it. You may also have a stiff arch that is painful when you initially walk or run though you may find the pain eases as your foot warms up.
What Causes Plantar Fasciitis?
Plantar Fasciitis is very common in runners, particularly long-distance runners and those who run on hard surfaces or wear the wrong type of shoes for their running gait. It can also occur if you have low arches or excessively pronoate when you walk or run. You might find that you change the way you walk or run to compensate for the pain but ultimately this will cause problems in other areas such as your knees, hips or back.
What Can You Do to Ease Plantar Fasciitis?
Try to alleviate the pain in the early stages if possible. Massage your foot on a golf ball. Ice your Plantar Fascia before going to bed. Research exercises to increase the flexibility of your calves and hamstrings/quads. Avoid walking barefoot or in very flat shoes. It’s really important to support your arches so wear an insole, like CurrexSole to support your foot.
How Can The Sports Room Help with Your Plantar Fasciitis?
There are a number of ways we can help ease your pain!
Come down to The Sports Room for gait analysis. It’s so important to wear the right running shoes, with the right amount of support, for your style of running. We’ll look at how you run and if you pronate as you run and ensure you are fitted in the right runner with the right heel drop for your style of running. A good shoe, with the right fit, is essential whether you are a seasoned runner or just starting out.
If you’re happy with your runners, you may just need an insole for your running shoes. CurrexSole insoles are specifically designed for performance running shoes. They are available in three arch heights. We will help you find the right one for your foot by asking you to stand on our footdisc. We’ll measure your foot and arch height and find the right insole for you. Wearing currexSole insoles (€40) can help to reduce pronation and improve support. They will stop any movement that places stress on your Plantar Fascia.
Invest in a Plantar Fascia sock. (€30) At The Sports Room we sell Ultimate Performance Plantar Fascia socks. This is a knee-high sock that you wear overnight to help reduce and relieve the effects of Plantar Fasciitis. Pull on the sock, adjust the strap to pull your toes up towards the knee, as required. The pull on the toes causes the Plantar Fascia to stretch overnight encouraging the tissues to repair and heal, alleviating the pain.
What To Do If the Pain Persists?
If you have been experiencing pain for a long period of time, it would be worth paying a visit to your physio. Alternatively, you shock-wave therapy is known to be successful in the treatment of Plantar Fasciitis. According to Linda McGuirk of Energise Therapy Clinic in Ashford, Plantar Fasciitis is one of the most common conditions she sees, not only in runners but also with shop assistants and stay at home mums.
‘The fascia on the sole of the foot becomes inflamed generally from a gait issue but it can also come from poor footwear or extra exercise when you aren’t used to it,’ says Linda. ‘This condition is difficult to treat and most people will tell you to rest and stretch, this will only mask the condition and you will more than likely find it will come back in a couple of months. Classic signs are, pain when you get out of bed in the morning, a feeling like you are walking on glass. The good news is that we can treat this condition in Energise Therapy Clinic, Ashford, Co.Wicklow with Shockwave Therapy.’
How Can Shock Wave Therapy Help With Plantar Fasciitis?
Sonic waves are produced from the machine and react with the inflammation of the fascia stimulating blood flow and a metabolic reaction. Blood flow is needed to repair and create new tissue and metabolic reaction helps remove the damaged/inflamed tissue. Typically you are looking at 4 treatments, we work the first two treatments with a week apart and generally the next two treatments are two weeks apart. We would have a 95% success rate of curing this condition. The best thing about this treatment is you can still exercise and get on with everyday. For more information www.energisetherapy.ie.