HEEL PAIN - PLANTAR FASCITIIS PHYSIOTHERAPAY

 

WAHT IS IT?

Plantar Fasciitis and Calcaneal Spur is a condition that causes heel pain. It can affect all the age groups but is more common in Runners and teachers, people who are in profession which demands more standing on their feet for long hours or anyone who repeatedly walks on hard surface.

COMMON COMPLAINTS

- Severe sharp Pain in bottom of the heel or nearby while taking first step after getting up in the morning or after any inactivity.

- Decrease in pain over the day and after use.

- Swelling around heel.

- Pain that continues for months.

- Tightness in calf muscle.

COMMON CAUSES

- High Arch or Flat Feet.

- Wearing Hard shoes which doesn't supports your feet for long time.

- If you are Obese.

PHYSIOTHERAPY 

-Physiotherapy treatment includes detail assessment of how you walk and gait training and even a orthopedic consultation for medications.

- Application of ICE PACK  to reduce swelling and inflammation. 

HOW TO APPLY?

1. Use of a plain frozen bottle to roll down under your heel. Or use of tennis ball or silicon gel ball can be done.

2 . Contrast Bath - Alternate dip the heel in hot and cold water in a ratio of 3 minutes hot water  followed immediately  cold water for 1 minute . The cycle should be done at least three times.

3. Ultrasound Therapy can be done at physiotherapy center.

- Temporary  taping using kinesio tapes to reduce pain.

- Recommending shoe inserts - well cushioned heels , Arch Supports, Night Splints and  supportive footwear.

Silicon Shoe Filler

- Stretching and Strengthening exercises.

Sit with legs extended , place a towel around your foot just under your toes, hold each end of towel with both hands above knee, pull back so that your foot stretches towards you. hold the position for 10 seconds and repeat 3 -5 times.

Sit on a chair, rest your foot on the knee and pull the toes with you hands towards the knee, hold for 10 seconds and repeat 3-5 times.

Sit on a chair , place a towel or napkin on the ground and start curling it with your toes. Repeat it 2-3 times.

Stand on a step, if needed can hold the grab bar , hold on the step with the toes of your foot and use your body weight to get stretch. Hold for 10 seconds and repeat 3 - 5 times. 

Stand against the wall, get your toes stretch upwards using the wall. Hold for 10seconds and repeat 3- 5 times.

TAKE HOME MESSAGE

The recovery from plantar fasciitis takes a little longer duration so consistent exercise and  following home regime  can make progress in building up strength and gaining flexibility.