Plantar Fasciitis, an inflammation of the plantar fascia—the vital tissue band connecting the heel bone to the toes—supports the foot’s arch and acts as a shock absorber.
Overstretched or overloaded, it becomes inflamed and develops microtears, causing characteristic pain and swelling.
Affecting either or both feet, it's often worsened by biomechanical issues like flat feet or high arches.
In Plantar Fasciitis, trigger points in the foot's intrinsic and calf muscles, particularly the quadratus plantae, soleus, and gastrocnemius, significantly contribute to heel pain, affecting the sole and heel areas.
Primary Causes:
Repeated strain from long-duration activities like standing, walking, or running on hard surfaces.
Biomechanical imbalances including overpronation or supination.
Additional stress due to overweight or unsupportive footwear.
Age-related susceptibility, particularly in individuals aged 40-60.
Tight Achilles tendons, affecting ankle flexibility & straining the plantar fascia.
Symptoms / Pain Patterns:
Sharp, stabbing pain under the foot, mainly near the heel, often worse after rest.
Pain radiating along the arch or toward the toes, following the distribution of the plantar fascia & associated trigger points.
Morning stiffness in the foot, easing with movement but worsening after prolonged activity.
Tenderness in the heel or foot's underside, especially when pressed.
Swelling or redness in the affected area, signifying inflammation.
Treatment / Rehabilitation Strategies:
Targeted calf stretches (gastrocnemius & soleus) for flexibility & tension relief in trigger point areas.
Deep foot flexor stretches to alleviate stress & trigger points in the plantar fascia.
Towel scrunch exercises for strengthening the plantar fascia & enhancing foot muscle coordination.
Kinesiology taping from heel to toes for arch support, reducing plantar fascia strain & trigger point activation.
Regular ice therapy on affected areas for 15-20 minutes to decrease inflammation & manage pain.
If you need assistance in the aforementioned then please feel free to schedule a consultation session with Chris Heunis.
Chris Heunis
Clinical Therapist
Healing Hands Jeffreys Bay & Eastern Cape
Member of CAMS (Complimentary & Alternative Medical Science) Institute
Tel No: 084 767 2913
Email: healinghandsg@gmail.com
Bookings: http://prohealing.booksy.net
