Relieving Plantar Fasciitis: A Podiatrist’s Approach

03/13/2024

It’s well-established that walking is good for your health. Increasing your step count by 1,000 a day can lead to a 10% reduction in the risk of metabolic syndrome and may reduce the risk of dying prematurely from any cause by 6%. Those who took 10,000 steps or more daily reduced their risk of premature death by 46%.

But, while walking may be free, it isn’t always easy – especially if you have plantar fasciitis.

Step one? See a podiatrist.

What is plantar fasciitis?

Underneath your foot is a tough band of tissue called the plantar fascia, which connects your heel bone to the base of your toes. The plantar fascia supports the arch of your foot and absorbs shock when you walk.

Plantar fasciitis occurs when the plantar fascia becomes irritated or inflamed. That can happen when repeated tension and stress cause small tears to develop.

What’s it like to have plantar fasciitis?

The main symptom of plantar fasciitis is heel or arch pain. It’s usually worst in the morning, meaning you may hobble around the house when you first get up. The pain may also be triggered by exercise or long periods of standing.

Living with plantar fasciitis can be frustrating. The condition can be persistent, leading you to curtail your usual activities to avoid pain.

Who is at risk of plantar fasciitis?

Sometimes, there’s no obvious reason for plantar fasciitis to develop. However, it is more common if you:

Are aged 40-60
Place high demands on your foot through activities such as:
- Running
- Dancing
- Jumping
Have unusual foot mechanics that stress your plantar fascia, such as:
- Flat feet
- High arches
- Atypical walking patterns
Are overweight (the extra kilos can strain the plantar fascia)
Work in a job that keeps you on your feet all day, like being a:
- Nurse
- Teacher
- Tradesman

A tale of two patients

Carrie is a 48-year-old nurse who runs to relieve stress and maintain her fitness. Since developing plantar fasciitis, she’s had to cut back on her shifts and has begun cycling instead of running because it places less strain on her foot.

Peter is a builder nearing retirement. He’s had flat feet since he was a child and has put on quite a bit of weight in recent years. Each morning, he hobbles out of bed, dons his steel-capped boots and works hard. Each evening, his foot is extremely painful. Peter used to have a busy social life but, nowadays, he’s staying in rather than going out because his foot hurts too much.

So, how do you treat plantar fasciitis? And who do you turn to for help?

Plantar fasciitis treatment options

Treatment options for plantar fasciitis may include:

Stretch your calf by standing arm’s length from a wall, placing one foot near the wall and the other further behind, then bending the knee nearest the wall.
While seated, stretch your plantar fascia by pulling your big toe towards you.
Orthotics – personalised orthotics aim to correct your biomechanics and support your arch, helping to protect it from further strain.
Gait analysis – improve your gait to relieve pressure on your plantar fascia.
Dry needling – fine needles may be placed into carefully chosen areas of your calf to release tight muscle knots, improve blood flow and promote healing.
Shockwave therapy – a probe is applied to your foot, directing high-energy sound waves into the tissue to promote healing.
Exercises:
While seated, roll your foot over a frozen water bottle or a foam roller
Lifestyle changes – if you’re overweight, losing a few kilos may help to ease pressure on your foot.

How can the Hong Kong Foot Clinic help with plantar fasciitis?

The Hong Kong Foot Clinic has a special interest in managing plantar fasciitis to help get you back on your feet.

We have expertise in both sports podiatry and general podiatry, meaning we’re able to support people who have developed plantar fasciitis through running and dancing or in everyday life.

After a thorough assessment, your podiatrist can recommend a course of treatment to help relieve your symptoms.

Please book an appointment today.

Disclaimer

All information is general and not intended as a substitute for professional advice.