Plantar fasciitis (PLAN-tar-fas-i-itis) is one of the most common causes of foot pain experienced by women - and most who have had it will tell you it's a major pain in the arch. It's key eye-watering feature is pain in the heel or arch of the foot, first thing in the morning and after rest, also after periods of standing, walking & exercise. Sound familiar?
PLANTAR FASCIITIS (HEEL PAIN)
SUFFERING WITH PAIN FIRST THING IN THE MORNING & AFTER REST?
Plantar fasciitis diagnosis.
What is plantar fasciitis?
The plantar fascia as a thick fibrous band of soft tissue that runs under the arch of the foot, from the heel bone to the ball of the foot. Its job is to elongate and contract, much like a rubber band, to prevent collapse of the bones of the foot and provide a spring-like mechanism during walking, running & exercise. Inflammation of the plantar fascia occurs when excessive strain or load is acutely enforced on plantar fascia, or more commonly, repetitive micro-strain occurs.
What's the cause of plantar fasciitis?
What most people don't realise is that fashion shoes are the silent cause of the majority of plantar fasciitis cases. When poorly supported shoes are worn on a regular basis, the foot muscles are heavily recruited to provide additional support to the foot and poor foot posture is exacerbated. This leads to tightness and soft tissue contracture under the foot. This in itself can create the onset of pain, or it only takes a small amount of additional load i.e. running on unstable ground, stepping off a curb or performing a burpee to tip the plantar fascia into an inflammatory state.
But don't worry - we have the solution for you to wear your sneakers, flats, sandals & heels, whilst treating plantar fasciitis & preventing reoccurrence.
Plantar fasciitis prognosis.
As a rule of thumb, if you've had it for 5 weeks, it will take 5 weeks to resolve. If you've had it for 5 months, it will take 5 months to resolve, etc. However understanding the inflammatory process and employing simple plantar fasciitis management strategies are essential to plantar fasciitis symptom relief and preventing reoccurrence. Basically, it comes down to employing simple exercises, foot support and load management.
Plantar fasciitis short-term relief.
There are two simple exercises that need to be completed before getting up from rest:
1. Rolling your foot over a tennis ball for approx. 30 seconds
2. Doing seated calf raises x 10 (lifting your heels off the ground while keeping weight through the ball of the foot)
In addition, using a frozen water bottle to massage the arch area, plus undertaking calf stretches throughout your day (particularly after exercise) will assist with addressing tightness and the inflammation.
Wearing well-supported shoes that have a 10-20mm heel elevation and fix themselves onto the foot with laces or alike will prevent the foot from soft tissue overload. In addition, it is important to reduce exercise intensity and impact whilst recovering and then build into a progressive training load to avoid flare-up.
Plantar fasciitis long-term treatment.
For a multitude of reasons, many people try to battle it out with the exercises listed above, providing some pain reduction, but eventually leading to frustration, health professional consultation & prolonged pathology resolution.
However Emily Braidwood insoles are often all that is required to provide essential offloading of the plantar fascia and heel bone, whilst being shoe-friendly and cost-effective. Scientifically-designed with patented engineering to gently support the arch, balance the foot and provide immediate comfort, the Emily Braidwood insoles are unlike any other insole on the market.
Podiatrist-designed with clinical prescription to suit all foot types, shoe styles and activities, Emily Braidwood is an effective first line of management or complimentary slim-line orthotic management. If pain persists, see your health professional for assessment, customised orthotic prescription and tailored advice.
30 day wear 'em in guarantee
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