Part 1: What the Internet Says About Plantar Fasciitis
Plantar fasciitis is one of the most common and frustrating injuries for runners. It causes sharp heel pain that can disrupt training routines and make even everyday activities uncomfortable. If you’re searching for ways to manage plantar fasciitis, let’s consider what you’ll commonly find on the internet vs an example of what you can expect from working with a healthcare professional.
What is Plantar Fasciitis?
Plantar fasciitis is the result of inflammation in the plantar fascia, a thick band of connective tissue running along the bottom of your foot. This tissue supports your arch and absorbs impact during activities like running. Overuse or stress can lead to tiny tears and inflammation, causing the hallmark pain of plantar fasciitis.
Typical symptoms include sharp heel pain, especially with your first steps in the morning or after long periods of rest. For runners, plantar fasciitis can feel like a major roadblock, particularly when training for races.
Preventing Plantar Fasciitis for Runners
Wear Supportive Footwear
Choose running shoes with proper arch support and heel cushioning. Replace them every 300–500 miles to avoid excess strain on the plantar fascia.Progress Training Gradually
Avoid sudden increases in mileage or intensity. Gradual progress gives your feet time to adapt to higher demands and reduces the risk of overuse injuries like plantar fasciitis.Stretch and Strengthen Regularly
Incorporate stretches for your calves, Achilles tendon, and plantar fascia. Strengthen the muscles in your feet and lower legs with exercises like toe curls and calf raises.
Popular Treatments for Plantar Fasciitis
Rest and Ice
Temporarily reducing activity and applying ice can help ease pain and inflammation.Stretching and Foot Rolling
Stretching your plantar fascia, calves, and hamstrings, along with rolling your foot on a ball, are common at-home remedies.Consulting a Specialist
Persistent plantar fasciitis pain may require professional care. Physiotherapists or podiatrists can offer advanced treatments like orthotics, manual therapy, and customized exercise plans.
Part 2: Cindy’s Journey—How a Physiotherapist Helped Resolve Her Plantar Fasciitis
When Cindy, a 35-year-old runner, visited our clinic, she was struggling with plantar fasciitis. She had tried everything the internet suggested—stretching, icing, and rolling her foot—but her pain persisted. Determined not to give up on her first 20k race, she sought professional help.
Key Findings from Cindy’s Assessment
1. Glute Activation and Mobility Issues
Cindy’s glute muscles weren’t firing effectively, despite her efforts with glute-strengthening exercises. Restricted mobility in her low back and pelvis affected her hip function. With manual therapy and targeted stretches, her physiotherapist restored her range of motion and improved glute activation.
2. Medial Calcaneal Nerve Irritation
Cindy’s pain wasn’t just plantar fasciitis. Irritation of the medial calcaneal nerve, a small nerve branch in the heel, was a key contributor. This required treatments focused on reducing nerve pressure.
3. Midfoot Stiffness
Stiffness in Cindy’s midfoot, particularly at the cuboid-calcaneus joint, added to her pain. Manual mobilization techniques reduced this stiffness and provided immediate relief.
Tailored Treatment Plan
Cindy’s physiotherapist designed a personalized plan that included:
Manual Therapy: Sessions to improve mobility in her low back and midfoot.
Targeted Exercises: Core and hip strengthening to optimize running mechanics, along with exercises to strengthen her foot muscles.
Run-Specific Warmups: Activation drills to prepare her body for running.
In just three weeks, Cindy returned to her full training volume and completed the BMO Vancouver Half Marathon pain-free.
The Takeaway: Why You Should See a Physiotherapist for Plantar Fasciitis
Cindy’s story demonstrates why plantar fasciitis treatment isn’t one-size-fits-all. While internet advice can offer a starting point, a professional assessment can uncover the specific factors contributing to your pain, especially when persistent. A physiotherapist can identify underlying issues, such as biomechanical imbalances or nerve irritation, and develop a tailored plan to address them.
Don’t let plantar fasciitis hold you back. With expert care and a personalized approach, you can overcome this condition and get back to the activities you love. Book a physiotherapy appointment today and take the first step toward running pain-free.
