The plantar fascia is an extremely strong, fibrous structure that supports your weight, helps stabilize the foot and arch and works overtime to keep you moving. Often, the plantar fascia is under a moderate amount of stress due to poor footwear, sports, injuries to surrounding structures and a range of other factors (medications, weight and systemic issues). This can eventually lead to pain and dysfunction of the plantar fascia. Injuries to the plantar fascia can be separated into:
- 1. Fasciopathy – thickening, swelling and pain in the heel where it attaches into the bone, along with pain radiating toward the middle of the arch
- 2. Tears – the plantar fascia can develop small microtears within the fascia, often where it attaches onto the bone as this is the weakest part of the fascia. These small microtears cause the fascia to thicken and lose its function, causing pain
- 3. Rupture – can be characterized as either a partial or full rupture of the fascia. This usually occurs a few centimetres away from the insertion point on the heel bone and is characterized by a sudden popping or tearing sensation in the heel. There can be bruising and swelling immediately after the injury, and constant pain when weight-bearing
Injury to the plantar fascia (particularly from ruptures) can often result in a short period of rest and immobilization to allow healing of the structure. However, there are still some basic exercises we can perform to help strengthen the fascia and resolve symptoms. This is great for athletes performing high-impact activities where the plantar fascia is heavily loaded, for example, gymnastics, football, soccer, netball and basketball, along with runners. Here is a shortlist of exercises you can perform daily to help strengthen the fascia. Be advised should symptoms continue or pain arises from performing these exercises, it’s best to visit a health professional for assessment and treatment.
SINGLE LEG HEEL RAISES
A great exercise to improve the strength of your plantar fascia, whilst loading the calf muscle. Start with your foot on a flat surface, and rise up onto your toes ensuring your leg is straight. Hold at the top for 2 seconds, before slowly lowering back down onto the ground. Perform 15-20 times, ensuring the motion is controlled. Should you struggle with a single leg heel raise, you can start with a double leg heel lift. Perform 30 times.
SINGLE LEG HEEL RAISES WITH TOES ELEVATED
Similar to above, but this time you place your toes onto a rolled-up towel to help provide a little stretch through the fascia. Rise all the way up so your heel is off the ground and hold for 2 seconds, before slowly lowering back down. Perform 15-20 times.
TOWEL CURLS
Place the edge of a towel under your big toe, and gripping onto the towel attempt to drag the towel back toward your arch. Hold for 2 seconds with your toe curled, before slowly sliding the towel back up. Curl the towel in again, and perform 20-30 times.
If you have any further questions regarding this topic please book an appointment with one of Principle Podiatry Angelo Velho at Mount Lawley Physiotherapy and Podiatry.
