Can Physiotherapy help with Plantar Fasciitis

If you’re experiencing sharp pain in your heel when taking your first steps in the morning, you may be dealing with plantar fasciitis. While the pain can be persistent and frustrating, there are effective ways to manage the condition and support recovery.

This article will examine the causes and symptoms of plantar fasciitis, as well as the role physiotherapy can play in alleviating symptoms, restoring mobility and preventing future inflammation.

What is Plantar Fasciitis

The plantar fascia itself is a strong band of connective tissue that stretches from the heel to the base of the toes. When the thick band of tissue becomes inflamed, the condition is called plantar fasciitis, which can cause pain on the bottom of the foot. It’s essential that you don’t ignore any symptoms of discomfort, for it’s an important part of the foot that helps you to propel forward when walking or running, as well as giving you stability and support.

What Causes Plantar Fasciitis

The development of plantar fasciitis is typically associated with overuse and repetitive stress, causing the fascia to lose some of its elasticity and resilience when performing high-impact activities, which can lead to irritation and potential tearing of the plantar fascia. While it’s mostly common in individuals over 40, people who are at greater risk of the condition are those who:

• Stand for long periods

• Walk or run on hard surfaces

• Wear unsupportive or overused footwear

• Carry excess body weight

• Have flat feet

• Naturally have a high arch

What Are the Symptoms of Plantar Fasciitis

In addition to the primary symptom of plantar fasciitis, which is a sharp pain on the bottom of the foot, particularly around the heel and arch, other common signs include:

• A sharp, stabbing heel pain on walking. Often felt during the first steps in the morning

• Pain returning upon standing after resting or sitting for long periods

• Experiencing tenderness and pain when pressing the underside of the heel

• Long walks, running or prolonged standing worsen painful symptoms

• The foot may feel tight, particularly around the arch and heel

• While both feet can be affected, it usually starts in one foot first

Best Form of Treatment for Plantar Fasciitis

The most effective treatment for plantar fasciitis combines professional physiotherapy with self-management strategies. Ultimately, early intervention provides the best outcomes, helping to restore mobility and prevent the problem from becoming chronic.

Self-Manage

Self-management plays a crucial role in alleviating the discomfort of plantar fasciitis and promoting a faster recovery. Try:

• Avoiding high-impact activities

• Elevating and resting your affected foot using pillows, a chair or a stool

• Applying ice packs for 15–20 minutes, several times a day, to reduce inflammation

• Taking painkillers to reduce pain and inflammation

• Gentle calf and arch stretches. Hold for 30 seconds, repeat three times. Doing these often can help loosen up the foot.

• Massaging your foot for five minutes, three times a day, by sitting in a chair and rolling a tennis ball, golf ball, rolling pin, or a bottle of frozen water in the arch of your foot, using your body weight to increase the pressure.

• Wearing supportive footwear with cushioning and good arch support can reduce stress when walking

Physio

Specialist physiotherapy is one of the most effective treatments for plantar fasciitis, targeting both pain relief and long-term prevention of the condition. A physiotherapist will assess your foot mechanics, posture and activity habits to design a tailored program.

Treatment will often include:

• Deep tissue massaging

• Stretching of the plantar fascia and calf muscles

• Strengthening exercises for the foot and ankle

• Injury Prevention Strategies, whereby education on proper techniques for strengthening the foot and ankle will be given, so you can continue them at home between sessions to help reduce the risk of re-injury and support long-term foot health

• Kinesiology taping to support the arch and enhance recovery

• Personalised Treatment Plans tailored to your needs to optimise recovery and performance

• Biomechanical assessment to help relieve your current symptoms and address underlying issues to prevent recurrence and support long-term foot health

Expected Recovery Time for Plantar Fasciitis

The recovery time for plantar fasciitis varies depending on the severity of the condition, lifestyle and commitment to treatment. With consistent physiotherapy and self-care, many individuals experience significant improvement within six to twelve weeks. However, full recovery can take up to six months, especially if the condition has been present for an extended period of time. If you’re an athlete or someone who is required to stand for a prolonged time at work, it may take even longer to heal. Try not to ignore the issue, for this can lead to chronic pain.

Ultimately, being mindful and patient with the recovery process and fully committing to treatment can lead to lasting pain relief, improved mobility and a reduced risk of plantar fasciitis returning.