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Plantar Fasciitis


What is Plantar Fasciitis?

Plantar Fasciitis is a common disorder, which causes heel pain.

It is the most frequent injury of the plantar fascia and refers to an inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes.

Your plantar fascia supports the arch of your foot and if strained, becomes weak, swollen and inflamed. Repeated strain can bring about small tears in the ligament causing pain and swelling. This will be felt when you stand or walk.

Repeated injuries to the plantar fascia, which support the arch of the foot, seem to be the main cause of Plantar Fasciitis.

Plantar Fasciitis could develop in one foot or both feet.


What are the Symptoms of Plantar Fasciitis?

People who suffer from Plantar Fasciitis often feel a sharp pain that usually occurs with their very first steps in the morning. Once the foot limbers up, the pain of plantar fasciitis is known to decrease, but has been noted to reappear after long periods of standing or after getting up from a seated position.

Sudden stretching of the sole of the foot may increase the pain. In extreme cases, symptoms include numbness, tingling and swelling as a result of small tears in the ligament.


Who is Prone to Plantar Fasciitis?

Around 10% of people experience plantar fasciitis at some point in their lives.

Plantar Fasciitis most commonly arises in older people, but may also occur in younger individuals who are on their feet for many hours of the day.

It is particularly typical for runners to experience Plantar Fasciitis. It may occur if one starts running on a different surface, such as road instead of track.

In addition, it is known to affect individuals with extreme inward rolling of the foot, which is connected with flat feet.

Plantar Fasciitis is also identified with age, obesity and lack of physical exercise.

Another common cause might be wearing shoes with insufficient support.





This technique involves locating the heart of the trigger/tender point. When this is compressed it may well trigger a specific referred pain map (preferably reproducing your symptoms). This technique involves applying direct, gentle and sustained pressure to the point:


1. Identify the tender/trigger point you wish to work on (see illustration above). 

2. Place the host muscle in a comfortable position, where it is relaxed and can undergo full stretch. 

3. Apply gentle, gradually increasing pressure to the tender point until you feel resistance. This should be experienced as discomfort and not as pain. 

4. Apply sustained pressure until you feel the tender point yield and soften. This can take from a few seconds to several minutes. 

5. Steps 3-4 can be repeated, gradually increasing the pressure on the tender/trigger point until it has fully yielded. 

6. To achieve a better result, you can try to change the direction of pressure during these repetitions.


There are many reasons why you might have trigger points, so it is important to consider your trigger point pain in the context of the rest of your body. It must be stressed that the techniques offered on this page are not a substitute for therapy from a qualified practitioner; although aches and pains from trigger points are common, there can sometimes be an underlying pathology. It is advisable to always seek a proper diagnosis from a qualified medical practitioner or experienced manual therapist. 




Stretching is an important part of the rehabilitation process and should begin as soon as pain allows and be continued throughout the rehabilitation program and beyond - Good maintenance prevents re-injury. 


In sitting position, gently hold foot with one hand

With the opposite hand pull all five toes up towards the body


Hold for 30-50 seconds 2 times each side, twice daily



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