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Plantar Fasciitis Exercises

Plantar Fasciitis Exercises

Plantar Fasciitis Exercises are common, but are they beneficial?

Most new patients that arrive at our clinic are performing Plantar Fasciitis Exercises but are not sure if they are doing the right thing.

They ask, should I be doing Plantar Fasciitis Exercises, because my heel pain doesn’t seem to be improving?

In general, the answer is no!

The Plantar Fascia, once inflamed needs to rest. If the Plantar Fascia can rest, then it can recover. The majority of new patients coming to out clinic are performing Plantar Fasciitis Exercises that are aggravating the condition.

Plantar Fasciitis doesn’t come about due to a weakness of the foot muscles or a weakness of the fascia, so doing exercises to strengthen the foot is not beneficial.

Loading the foot with extra body weight or force during a strengthening exercise can cause pulling of the fascia on the heel, and this can prolong the Plantar Fasciitis.

There are a variety of Plantar Fasciitis exercises that are common:

  •  The step stretch. Hanging the heel off the back of a step or kerb.
  •  Pulling the toes back. Using your hands or a towel.
  •  Heel raises. These put a lot of stress on the foot and can really aggravate Plantar Fasciitis.
  •  Pushing the toes against a wall.

Performing these Plantar Fasciitis Exercises can sometimes give short-term relief and hence hope to patients. Due to this short-term relief, patients continue doing the exercises. It becomes habitual, and almost instinctive. Patients perform these stretches without even thinking about it sometimes. They instinctively hand their heel off a step when they are on the escalator, or without thinking about it will grab hold of their toes and pull backwards, whilst watching television.

It’s only after months of heel pain from Plantar Fasciitis that they realise something they are doing is wrong. They eventually work out that the Plantar Fasciitis Exercises may be prolonging their Heel Pain.

Why are so many people performing Plantar Fasciitis Exercises?

The problem is that everybody has access to the World Wide Web these days and there are so many websites that recommend these stretches. Furthermore, most G.P’s have limited knowledge when it comes to the treatment of Plantar Fasciitis, Heel Spurs and Heel Pain.

Plantar Fasciitis Treatment

The treatment of Plantar Fasciitis is much more complex than just Plantar Fasciitis Exercises.

There are many factors to consider such as the different causes of the condition, which vary from patient to patient. The individual cause must first be removed before an appropriate treatment plan is put in place.

The treatment plan may include some exercises but these will be very specific calf stretches that release the heel without straining the fascia at the same time.

The relevant type of support will then be installed: Shoes, boots, splints, footwear changes or taping. It depends which of these the patient needs.

You may also read more about Plantar Fasciitis Treatment.

Factors that accelerate healing of Plantar Fasciitis.

Once the above principles have been applied it is then an option to speed up the recovery of the Plantar Fasciitis with things such as ice packs, shock wave therapy or acupuncture.

If you are performing Plantar Fasciitis Exercises and are you are still in pain then stop!

At Sydney Heel Pain Clinic we can put the correct treatment plan in place for you.

Appointments: 93883322

 

Written by Karl Lockett

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Plantar Fasciitis Stretches

Plantar Fasciitis is inflammation of the Plantar Fascia at the heel bone.

Should I be performing stretches for my Plantar Fasciitis?

At Sydney Heel Pain Clinic we are asked this question on a daily basis. Unfortunately many of our new patients are doing stretches that actually prolong the condition. They have been advised to do stretches for their Plantar Fasciitis and they may feel short-term relief (a few minutes is common) but the strain on their plantar fascia during their stretches actually aggravates the heel. There is a specific stretch that will release the heel without pulling on the Plantar Fascia but it must be done very carefully. Most of our new patients are not aware of the technique but it is very easy to learn once shown.

Foot Stretch

One of the common Plantar Fasciitis Stretches is hanging the heel off the back of a step or stair. This actually stretches the calf muscle which is always important in the treatment of Plantar Fasciitis, but the strain that goes through the sole of the foot and the Plantar Fascia creates pulling on the heel. Imagine the Plantar Fascia is like a rigid steel cable running through the sole of the foot. You can’t lengthen it, its too rigid, so you only cause pulling of the plantar fascia from the heel bone. This aggravates the condition and can prolong Plantar Fasciitis. Yes, you can feel short-term relief, but if you are not getting on top of the condition then you need to do different Plantar Fasciitis Stretches.

Toes against the wall

These Plantar Fasciitis stretches are another common stretch that strain the sole of the foot and create pulling on the heel. It feels like a good Achilles stretch / calf stretch which does release the heel in the long term, but the pulling on the Plantar Fascia in the short term can prolong the Plantar Fasciitis. It is important to stretch the calf muscles or Achilles tendon without pulling the Plantar Fascia from the heel. Regardless of the short-term pain relief, your Plantar Fasciitis may still persist and you may need to change your Plantar Fasciitis Stretches.

Calf stretches for Plantar Fasciitis

If your calves are tight then they pull on the heel and this can cause Plantar Fasciitis and definitely delay healing. The problem is that most patients are performing these stretches with their foot in a position that strains or pulls the Plantar Fascia. This is counter productive as it can aggravate the condition and can cause pulling on the heel.

Other Plantar Fasciitis Stretches

Pulling back on the toes (using your hands or a towel). This also has the same negative effects as those described above. In summary, Plantar Fasciitis Stretches should not be stretches for the plantar fascia!

They should be calf / Achilles stretches that release the heel and hence release the Plantar Fascia. These should be done with the foot in a very specific position which removes the Plantar Fascia from the stretch. It’s a simple stretch that is essential in the healing of Plantar Fasciitis and can be learned easily.

At Sydney Heel Pain Clinic we can clear up the confusion. We will demonstrate the Plantar Fasciitis Stretches that alleviate the condition.

You may also read about Plantar Fasciitis Treatment .

 

Written by Karl Lockett

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Heel Pain Treatment

The main practice of our work here at Sydney Heel Pain Clinic is Heel Pain Treatment. As sports podiatrists, we treat all kinds of foot and ankle pain but most patients attending our clinic require Heel Pain Treatment.

Types of Heel Pain Treatment

Taping

Applying rigid sports tape to the affected foot once every 3 or 4 days is one type of heel pain treatment that works by unloading the plantar fascia. This type of treatment is not the preferred option for posterior heel pain / Achilles tendon issues which normally respond better to other types of treatment. There are many different ways of taping the foot and we use a technique that doesn’t bind the foot tightly and therefor doesn’t irritate the plantar fascia. This type of heel pain treatment relies on the commitment of the patient as they will often be required to reapply the tape for a number of weeks, after they have been shown how to do it by the podiatrist. Read more: Plantar Fasciitis Taping

Shock wave therapy

This form of heel pain treatment is relatively modern. Shock wave therapy stimulates the part of the heel that is affected and triggers a healing process. Usually, patients are required to have 3-5 sessions.

Orthotics

Another method of heel pain treatment is the use of prescription orthotics inside shoes. This is an excellent way of unloading the plantar fascia, which then reduces the pulling and irritation of the fascia on the heel. Orthotics will need to be worn for 8-12 weeks and it best to transfer them from shoe to shoe and wear them all day every day. This type of heel pain treatment can be expensive but it is extremely reliable (providing the orthotics are designed perfectly). The design and manufacture of orthotics is a highly complex skillset and it is not uncommon for some patients get poor results from inappropriate insoles. This type of heel pain treatment requires an extremely accurate assessment from the podiatrist and excellent communication with the technicians who are building the orthotics.

Ice packs

This is kind of a self – heel pain treatment. Ice will constrict the blood vessels and reduce inflammation. This reduces pain as well as speeding up recovery.

Stretches

This type of heel pain treatment is a must for all patients. You cannot have tight calf muscles and expect not to get heel pain. Whether its plantar fasciitis, Achilles tendonitis, Achilles tendonopathy or Sever’s. Tight calf muscles are a heel pain waiting to happen. And more to the point, this type of heel pain treatment is FREE! NOTE: The type of calf stretch and the technique are crucial. Otherwise these stretches can aggravate the heel.

Shoes

Another form of heel pain treatment is to focus on your footwear. Most patients that come to the clinic are wearing “comfortable” shoes but this does not mean that they are functional shoes. Your foot type is relevant when selecting shoes for heel pain treatment, as is your body weight and your level of activity.

Immobilisation boot

This form of heel pain treatment is excellent. These boots unload the foot and allow healing to take place naturally. Boots with a rocker sole and an air pump are the best, and they should be full height.

If you are suffering with heel pain, there are many treatment options available if you seek proper assistance from the right healthcare practitioner. Consult a podiatrist. Feel free to contact Sydney Heel Pain Clinic for more info about heel pain treatment. Inquire now!

  • Call 93883322 to speak with our experienced practice manager.
  • Click here to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

You might also want to read about Plantar Fasciitis.

 

Written by Karl Lockett

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Plantar Fascia & Plantar Fasciitis Taping

Plantar Fasciitis Taping

Plantar Fasciitis taping can be very effective in the early stages of heel pain, and it is a great way of giving instant relief at the time of consultation.

What is Plantar Fascia?

Imagine that your foot is like a loose bag of bones, and every time your foot hits the floor these bones are going to spread out in every direction. The plantar fascia, as well as some muscles and ligaments, is responsible for gluing these bones together and preventing this spread. So, every step that you take, there is an extremely large load running through the plantar fascia from the heel through to the toes. By applying rigid sports tape around the foot the tape can reduce the spread of the bones and therefore reduce the strain on the Plantar Fascia. Patients with Plantar Fasciitis will feel instant relief as they start to walk following their Plantar Fasciitis taping. Plantar Fasciitis taping achieves good results when patients with Heel Pain get to the clinic soon and receive treatment early. The patient can be shown the technique and the correct positioning of the tape, so that they can repeat it themselves at home. We can get the patient to take photos of the Plantar fasciitis taping with their smart phone so that they can reapply it accurately. Some patients will come back to the clinic a couple of times for their Plantar Fasciitis taping until they are confident in applying it themselves. If the tape is applied soon enough following the onset of injury then the condition can sometimes settle down within a few weeks. Plantar fasciitis taping is less effective when the condition is well established and the pain level high. It can still take the edge off the Heel Pain while other treatments are put in place, but the condition is less likely to resolve with taping alone.

Plantar Fasciitis taping techniques and materials

There are many ways of applying tape to the foot that’s affected with Plantar Fasciitis and some wok better than others. We are careful not to bind the foot and so not to “cut into” the plantar fascia, at the risk of aggravating it. Instead we run the tape around the back and the sides of the foot, and apply tape across the top and the sides of the metatarsals. It is also important to use a rigid sports tape that has no give. Any flex in the tape will render it ineffective.

Problems with Plantar Fasciitis taping

  • Skin irritation
  • Allergies to Elastoplast
  • Effects are short term (Tape needs changing every 3-4 days)

For a detailed description of our treatment at Sydney Heel Pain Clinic, click on the link to our treatment page: Plantar Fasciitis Treatment Sydney Heel Pain are specialists in  Plantar Fasciitis Treatment. Make an appointment now!

  • Call 93883322 to speak with our experienced practice manager.
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

  Written by Karl Lockett

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What causes Plantar Fasciitis?

What causes Plantar Fasciitis?

What causes Plantar Fasciitis? Its no coincidence. The majority of patients presenting with heel pain have gone from zero to hero overnight!

The amount of times that the heel pain patient reports that they made the decision to “get fit” is uncanny.

They usually join a bootcamp,  hire a personal trainer or join the gym. Often, there are exercise routines that involve explosive movements, hill running, jumping or squatting. This creates tight calf muscles which pull on the heel and also puts a lot of stress on the foot. The plantar fascia is put under a lot of strain and then becomes inflamed very suddenly : hence plantar fasciitis.

Regardless of the heel pain, there is a desire to keep training and to lose weight and so the routine continues, which adds further to the pain caused by the plantar fasciitis. Most patients find that they can get through a training session because the heel pain eases after warming up. However, a few hours later, and the morning after can be excruciating!

So what should happen? Well, there needs to be a much slower return to exercise, with ample rest days in between and regular stretching afterwards. Calf muscle stretching is crucial as this prevents the pulling on the heel.

Once heel pain has taken a hold then its important to seek treatment as soon as possible. Plantar fasciitis can persist for many months if left untreated.

With the correct heel pain treatments in place it is sometimes possible for patients with plantar fasciitis to keep training. However, this is not always possible and a few weeks rest can be required while the treatments take effect.

  • Call 93883322 to speak with our experienced practice manager.
  • Click here to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

You may also read about Plantar Fasciitis Treatment for more info.

 

Written by Karl Lockett

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Shockwave Therapy for Plantar Fasciitis and Achilles Tendon Pain

Is shockwave therapy beneficial in the treatment of Plantar Fasciitis and Achilles Tendon?

Yes, shockwave therapy is used quite commonly in the treatment of Plantar Fasciitis and Achilles Tendonitis / Tendinosis. It has positive effects that speed up the recovery time and reduce pain. While shockwave therapy isn’t always offered as a stand alone treatment, there are many patients at Sydney Heel Pain Clinic who will receive shockwave therapy in addition to other treatments

What is shockwave therapy?

Shockwave Therapy is a treatment whereby a hand held probe is positioned over, and moved around, the base of the heel / arch of the foot or Achilles Tendon at the back of the heel. The probe delivers very high energy acoustic waves which expand as they travel inside the foot. These sound waves stimulate tissue regeneration, increase blood flow to the affected area and break down scar tissue. The process accelerates healing.

What does shockwave therapy treatment feel like?

As the shockwave therapy machine is used and the probe is moved around the heel there is an awareness of pressure and vibration around the affected area. The Podiatrist will commence treatment with the machine set to the lowest amount of pressure and will gradually increase this pressure as the heel becomes de-sensitised. The Podiatrist will drop the pressure down or cease the treatment immediately if the patient feels too much discomfort.

Within a minute or two, any painful areas become much more comfortable and the treatment is easily tolerated. After the treatment is finished there is a feeling of relief and patients will usually walk around the treatment room pain free. The pain relief from Plantar Fasciitis and Achilles Tendonitis lasts for approximately 5 days, after which point the increase in blood flow slows down. The foot is then ready for another treatment.

How many treatments of shockwave therapy do I need?

Most patients who are being treated for Plantar Fasciits or Achilles Tendonitis / Tendinosis with shockwave therapy will usually have between 3 and 6 sessions. However, having one treatment only still helps due to the increase in blood flow.

How long does the shockwave therapy treatment take?

A standard treatment will last for approximately 4 minutes, during which approximately 2000 waves are applied to the affected area. If there is more than one area of pain, as in patients with Plantar Fasciits in both feet, the shockwave therapy will be applied twice, and the treatment will take closer to 10 minutes in total (4000 sound waves).

What are the side effects of shockwave therapy?

There are virtually no side effects reported from patients receiving shockwave therapy for Plantar Fasciitis. Very rarely there will be mild tingling, aching or some throbbing but these symptoms are very modest and short-lived

Why is shockwave therapy not used alone?

While some practitioners will use shockwave therapy as a stand alone treatment, at Sydney Heel Pain Clinic the treatment plan includes measures that support the Achilles Tendon or the Plantar fascia and remove the causes of the pain as well. The shockwave therapy machine is used in addition to the treatment plan, for those patients who want immediate pain relief and a reduced recovery time.

Can I claim the treatment from my private health insurance?

Patients being treated with shockwave therapy for Plantar Fasciitis or Achilles Tendonitis / Tendinosis are able to claim the appointment fees with their private health insurance company.

 

Written by Karl Lockett

 
 

To inquire about shockwave therapy, call us at 93883322, or fill out the contact form below:

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Plantar Fasciitis Treatment Shoes

Plantar Fasciitis Treatment Shoes (Sydney Heel Pain Clinic)

We are seeing too many flexible shoes in the clinic!

Plantar fasciitis will settle much quicker with stable shoes. Remember, comfort is one thing, support is another!

You would not climb Mount Everest in your slippers would you? Even though they are comfortable.

Read more about: Plantar Fasciitis Treatment

If you are still struggling with plantar fasciitis after engaging in treatment then please consider your footwear.

  • Call 93883322 to speak with our experienced practice manager.
  • Click here: Contact Sydney Heel Pain to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

 

Written by Karl Lockett

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Plantar Fasciitis (Golfers Heel)

Plantar Fasciitis Shoes

Plantar Fasciitis is nowadays also known as Golfers Heel due to the increasing incidence of the condition amongst Golfers.

More and more golfers are entering the clinic complaining of heel pain or Plantar Fasciitis and have all the typical symptoms of this common condition. Whether a competitive or a social golfer the symptoms are all the same: Pain on the back 9 holes, pain after being sat down in the “19th” hole and pain when walking from the car after driving home. The next morning will usually be a painful time too.

Many golfers don’t realise the shear length of time they spend on their feet: 18 holes is usually 4-5 hours (depending on how straight you hit the ball!) And some patients I treat play up to 4 times a week! That’s a lot of walking!

They tend to attribute their heel pain to footwear or some other activity because they “have been playing golf for years without any foot problems”. However, what they don’t realise is that the foot can change as we age and that these injuries can simply creep up on us. Therefore, although foot function may appear to be quite normal, when fatigue sets in after such a lengthy walk around the golf course problems can arise.

Golf shoes are an issue. They need to be the right model for your foot type. And older golf shoes that haven’t been changed for a while will offer less support as they wear out, allowing further strain on the foot. This is one of the reasons why Plantar Fasciitis is so common amongst golfers. That’s why for plantar fasciitis, shoes should be considered and checked.

When walking around for several hours on grass and uneven surfaces we need all the help we can get. Hence good shoes and orthotics for extra support. This will keep injuries at bay: Plantar Fasciitis / Heel pain / Shin splints / Knee pain / Ball of foot pain.

I believe all golfers and hikers should have their feet assessed and their footwear checked at least once a year to keep them moving and keep their feet happy. I cant promise to bring your handicap down, but at least you won’t be able to blame foot pain as your handicap!

If you think you have Plantar Fasciitis or heel pain and would like a check up please bring your golf shoes to your appointment. Happy Golfing!

  • Call 93883322 to speak with our experienced practice manager.
  • Click here to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

You might also want to read about Plantar Fasciitis Treatment.

 

Written by Karl Lockett

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Plantar Fascia Stretches

Question from patient: (Sydney)

My physio has given me some stretches for my plantar fasciitis. Hanging my heel off a step and pulling back on my toes. Is this right, as i dont seem to be getting better?

Answer:

No. Our experience at Sydney Heel Pain is that these stretches cause the fascia to pull more on the heel bone and increase heel pain. You should refrain from these stretches. Please see our video on the home page. www.sydneyheelpain.com.au

  • Call 8097 8904 to speak with our experienced practice manager.
  • Click here to request an appointment:
  • Text “help” to this number 0449 120 550 if you would like a pre consultation chat before committing to an appointment

 

Written by Karl Lockett

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Is Plantar Fasciitis different to Heel Spur Syndrome?

Plantar Fasciitis & Heel Spur Syndrome

Many people have heel spurs without having any pain at all.

People with chronic pain under the base of the heel actually have Plantar Fasciitis.

The pain always comes from the Plantar Fascia pulling on the heel bone and not from the spurs themselves.

Heel spurs are not the problem. Do not focus your treatment around the heel spurs, instead, focus on treating the Plantar Fasciitis.

Treatment for Plantar Fasciitis is different to treatment for heel spurs. With Plantar Fasciitis, the treatment needs to revolve around removing strain from the Plantar Fascia and not cushioning the heel as with heel spurs. Read more about Plantar Fasciitis Treatment.

  • Call 93883322 to speak with our experienced practice manager.
  • Click here to request an appointment:
  • Text “help” to this number 0415977624 if you would like a pre consultation chat before committing to an appointment

 

Written by Karl Lockett

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CASE STUDIES HOW WE TREAT HEEL PAIN BOOK APPOINTMENT

Plantar Fasciitis Video – Sydney Heel Pain Clinic | Podiatrists | Heel Pain: