The plantar fascia is the thickened tissue on the sole of your foot. It pads the foot as well as having elastic properties to help transmit the forces of the calf muscle, allowing you to spring. It provides shape to your foot arch, providing shock absorption and an even distribution of your weight as you put weight through your leg.
Self Treatment Options
- Address Your footwear, avoid flat , loose and unsupportive shoes.
- Try arch support insoles (Your Physio can help you source correct ones)
- Stretching – Stretch calf muscles, plantar fascia (Your physio can show you correct stretches)
- Roll an ice bottle under your foot. This not only acts to reduce inflammation, but also helps to gently stretch the tissues.
How Physio can help
- Develop exercise and stretching program for you
- Use Shockwave therapy – Shock wave therapy is thought to work by inducing micro trauma to the tissue that is affected by these problems
- Use Acupuncture / Dry Needling to release tension in fascia
- Provide appropriate shoe and insole advice
- Uses Manual therapy techniques such as passive stretching, soft tissue manipulations and mobilisation of joints.
- Use Strapping – Uses either rigid sports tap or Kinesio tape t reduce load on tendon and fascia.