April is Foot Health Awareness Month!

Did you know that if you are a 'moderate' walker, meaning you take approximately 7,500 steps a day, you'd circle the Earth at the equator five times over the course of your lifetime?

That's a lot of wear and tear on the feet! It's no wonder that from time to time injuries to the foot happen. Unfortunately when they do, it can quite literally stop us in our tracks. Taking care of our feet is therefore really important as is seeking treatment at the first signs of dysfunction.

One of the more common conditions affecting the foot that we as soft tissue therapists are often contacted about is Plantar Fasciitis.

What is Plantar Fasciitis?

​Plantar fasciitis is irritation and inflammation of the plantar fascia, a band of thick tissue (fascia) on the bottom of your foot which starts from the heel and runs all the way to the bottom of your toes. The plantar fascia supports the arch of your foot and acts as a shock absorber when putting weight through your feet. If you experience any of the following symptoms, plantar fasciitis may be the cause:

• Heel pain - especially with the first steps out of bed in the morning or after long periods of rest.

• Limping or walking on your toes to avoid placing weight through the heel

• Foot pain which gets progressively worse through the day, walking on bare feet, on hard surfaces or after standing for long periods.

What causes it?

There are many factors that can put you at a higher risk of developing Plantar Fasciitis including:

• Tightness in your calf muscles

• Excessive pronation (if your foot rolls inwards when you walk)

• A sudden increase in activity levels e.g taking up running, starting marathon training

• Footwear without support or cushioning around the heel e.g flip flops, slider sandals

• Carrying excess weight

• Diabetes

• Females are more likely to experience the condition and it is most common in those aged 40-60 years.

How can soft tissue therapy help?

Soft tissue therapy can be very beneficial in the treatment for plantar fasciitis and has helped many people recover from what can be a very debilitating condition. We listen to the history of your heel pain, perform a hands on assessment, provide manual therapy including mobilisation of the foot and ankle, massage and soft tissue release. Taping of the foot can also be performed to give some relief and respite from symptoms. You'll be provided with self care advice (appropriate rest, icing of the heel and discussions on suitable footwear and insoles) as well as a bespoke exercise rehab plan to stretch and strengthen the plantar fascia.

If heel pain strikes, the best advice is to seek treatment as soon as possible. Recovery is often speedier the sooner you are seen to!

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