What is it?
The plantar fascia is a thick, fibrous connective tissue that supports the plantar arch under the foot. It extends from the heel to the base of the toes. The plantar fascia is put under tension when standing, walking, and running.
Injury to this fascia is called plantar fasciopathy, and can range from simple irritation of a few fibers to more or less complete tearing of the connective tissue.
Who could be affected?
Plantar fasciopathy generally occurs as a result of abnormal loading of the foot. This may be a sudden event, or an accumulation of small stresses that become too great for the foot’s current capacity. Here are a few examples of situations in which an unusual overload would be imposed on the foot:
- Significant weight gain in a short space of time, such as during pregnancy,
- Travelling with long walks and prolonged standing beyond normal habits,
- Recently starting running or progressing too quickly,
- Repeatedly carrying heavy loads when moving homes,
- Wearing new shoes.
What does it look like?
The main symptom of plantar fasciopathy is pain on weight-bearing (standing). The pain is usually worse when you get up in the morning, or when you stand up after sitting for a long time. The pain is often specific to the heel where the fascia inserts. Jumping and walking on tiptoe usually trigger pain.
How can physiotherapy help?
The good news is that plantar fasciopathy can heal! It does, however, require a little patience and discipline to allow the fascia to rehabilitate properly. A physiotherapist will be able to guide you through the healing process.
In the short term (a few days after the injury), painful activities should be avoided or reduced so as not to cause further pain. If walking and standing are painful, it may be advisable to choose shoes with a little more cushioning and comfort. Also, the application of an athletic taping may be useful to further support the plantar arch. At this stage, the important thing is to reduce the overload that caused the injury. However, inactivity and complete rest should be avoided, as they are detrimental to the healing process. The body needs well-oxygenated blood to circulate around the injury to promote proper healing. Cycling and swimming are often good options for stimulating blood circulation without over-stressing the foot.
In the medium to long term, we need to rehabilitate the fascia and gradually increase the foot’s ability to bear weight. Strengthening and gradual, well-balanced return to activities are essential. Don’t hesitate to consult your physiotherapist to ensure that your exercises and activity progression are appropriate. You’ll be able to optimize your recovery and get back to enjoying your feet!
