hello physio best physiotherapist in singapore

Sleep, Training and Recovery

Clients often come in and ask how I maintain a daily active lifestyle and train at optimal levels, all-the-meanwhile keep a full schedule of work and family time. My answer...

read more

Treatment of Plantar Fasciitis in Runners

The plantar fascia is a ligament which connects the heel to the toes. It does a lot for our feet from storing energy to help the body propel forward as we walk or run, and supports the arch of our foot as we go about our daily activities. Typically, we won’t notice how much we rely on this important ligament in our feet each day until we begin to experience heel pain.

 

[Pictured above: Treatment of plantar fasciitis with Shockwave Therapy to promote cell growth and collagen generation.]

Each stride causes the connective fibrous plantar fascia tissue to expand and contract several thousand times a day. Through this simple repeated motion, the fibrous band of tissues on the bottom of the feet can overload or experience repetitive strain. It may be weeks – and into months –  before the expansions and contractions cause tiny microtears in the fascia that are weaker and more prone to inflammation. As the tears become more frequent and inflammation intensifies, heel pain may become chronically unbearable and turn into a more serious injury if left untreated.

Plantar fasciitis may be a painful condition, but it can be treated effectively through traditional physiotherapy and adjunctive technologies such as Extracorporeal Shockwave Therapy. Before we get too ahead of ourselves in the treatment of this common musculoskeletal condition caused by an “inflamed” plantar fascia ligament, let’s look at some of the root causes of heel pain.

What Causes Plantar Fasciitis?

Plantar fasciitis is commonly referred to as “chronic inflammation.” However, this is misleading. The reality is that the pain is caused by collagen degeneration at medial calcaneal tubercle – the half bone closest to the heel – which is why you experience dull or sharp pain in the heel. Rather than inflammatory cells typically seen in acute tendinopathies, fibroblast cells responsible for collagen degenerates through overload, strain and repetitive impact that creates the microtears.

Some common conditions and issues that can lead to plantar fasciitis include:

  • Overpronation When the heel’s outer edge first makes contact with the ground and the foot rolls inward flattening the arch in your feet. This creates strain on the muscles and tissues
  • Stress on the ligament If calf muscles are too tight and fail to support the foot
  • Obesity or sudden weight gain For example from pregnancy, can lead to heel pain from the weight the body has to compensate to carry
  • Prolonged standing When you bear your weight on hard surfaces for most of the day
  • Repeated impact Sports such as running can cause microtears

Your body movement and how you step does directly impact your health!

Plantar Fasciitis and Running Injuries

Runners have a 10 percent chance to develop plantar fasciitis in their lifetime, especially in a young male athlete. Progressively the pain becomes more prominent and more frequent especially in the morning as soon as your feet hit the ground. The discomfort caused by collagen degeneration disappears through normal movement as tissues warm through the day. However following long, sedentary bouts – for example, sitting or standing – the dull or stabbing will pain return.

Plantar fasciitis can be treated effectively with:

  • Shockwave Therapy to promote cell growth and collagen synthesis
  • Plantar fasciitis stretches for the toe and foot arch exercises
  • Taping to alleviate stress by inhibiting movement
  • Moulded individual orthotics

The first step to successfully tailor a treatment plan is to address your personal risk factors that may cause and exacerbate your plantar fasciitis. Plantar fasciitis may be attributed to anatomical issues like overpronation or excessive tibial or femoral anteversion. In athletes, the most common cause is simply the overuse of the ligament through the increased weight-bearing activity from running that causes the trauma beyond our body’s capacity to heal from the degeneration of repetitive movements.

If you’re just beginning to experience symptoms, plantar fasciitis can be fixed more quickly. The shorter the period between the onset of initial pain and when you seek treatment makes a difference in the healing process. Left untreated, the condition can become not only debilitating for a runner but oftentimes demoralizing too. As one of the most common injuries afflicting about a third of runners, seeing a physiotherapist who understands sports injuries and works with athletes is key to getting you back into your run faster.

By combining both traditional and the latest therapies, HelloPhysio’s physiotherapists can help relieve plantar fasciitis pain and reactivate cell growth to promote collagen synthetisation in the heel so that you can return to running and training without the constant stabbing or dull pain. Contact us today to arrange a session with a senior physiotherapist to discuss a targeted plantar fasciitis treatment plan.

Book An Appointment →

OTHER RECENT ARTICLES
Interview with Triathlete Charlton Lawson

HelloPhysio speaks with Charlton Lawson, a former NCAA Division I swimmer, about his rehabilitation after a recent Grade 3 tear in his Achilles tendon and damaged posterior tibial tendon and his future IRONMAN World Championship goals. "My advice would be to learn to...

read more
Sleep, Training and Recovery

Clients often come in and ask how I maintain a daily active lifestyle and train at optimal levels, all-the-meanwhile keep a full schedule of work and family time. My answer is sleep.Sleep is more important than training: it’s what makes each training session optimal....

read more
HelloPhysio & New Balance FuelCell Giveaway

New Balance and HelloPhysio are coming together to help you move faster by giving away a new pair of FuelCell Rebel v2 this May 2021. Find out how to enter below. Photo above courtesy of New Balance featuring the FuelCell Rebel v2 in White/Habanero.Time moves fast, so...

read more
HelloPhysio x New Balance FuelCell Rebel Giveaway

At HelloPhysio, we’re giving you a chance this March 2021 to win a pair New Balance’s FuelCell Rebel v2 for women. Built for anything from daily training runs to up tempo workouts, the FuelCell Rebel v2 will get you to the starting line.Photo above courtesy of New...

read more
Open chat