Sarah Davies Therapies

DEEP TISSUE MASSAGE • PONTYPRIDD

Plantar Fasciitis

Also known as: Policeman’s heel & Jogger’s heel

What is it?

Inflammation of the fascia in the foot.

Signs & Symptoms

Pain felt in the heel or along the sole of foot.
Pain is worse in the morning, after sitting and when walking upstairs.
Pain eases after 30-45 minutes of activity but comes back with continued activity.
A burning or prickling sensation may also be felt.

Causes

o Overuse

o Overtraining

o Poor running technique

o Running on hard surfaces

o Prolonged standing

o Increased intensity in training

o Poor posture

o Improper footwear

o Weight gain

o Pregnancy

o Muscle tension in the calf muscle

The low-down

Fascia is a web-like structure that gives muscles its shape and binds and holds connective tissues together. The fascia under the foot is a thick band that supports the small bones in the foot. If inflamed, it becomes tight and painful and pulls on the calf muscles resulting in pain that can be felt in the heel or the arch of the foot.

Self-Care

Fill a drink bottle with water and freeze it, then roll your foot over it. The ice will help ease the inflammation and the action will gently help stretch the fascia.

Roll your foot from heel to toe when walking instead of just landing on the ball of the foot. This will help with flexibility.
Drop your heel off a step – this is a deep stretch for the calf muscles. This will help to take pressure off the heel.
Draw out the alphabet with your foot – this helps to get flexibility and mobility back in the foot.
Wear supportive footwear all the time, even at home. Avoid flip flops that can aggravate the fascia.

Stretches

1. Sit with your back against the wall keeping your spine straight. Keep the effected leg straight, bend the knee of the other leg. Wiggle your toes and point them down then point up 10 times.

2. Point toes up then lift foot up while pushing into the heel. Hold for 10 secs and repeat x2.

3. Sitting on a chair, cross the affected leg over the other into a figure 4 position. Place the fingers across the base of your toes and pull towards your shin until you feel a stretch. Hold for 10 seconds and repeat x2.

Self-massage

Massage the foot – gently and lightly at first, not to create more inflammation.

Gently squeeze the side of the foot
With a loose fist, roll knuckles lightly over the arch from toe to heel
Massage and stretch the toes
Gently press down in-between the toes
Gently squeeze up the leg to take the pressure off the calf. Avoid the back of the knee

Sports Tape

You’ll need 2 strips – 1 long and 1 medium.

1. Ensure the skin is clean and free from oil. Don’t use a baby wipe, as that leaves a residue, and there is no need to shave the area. The tape will stick over hair and shouldn’t be painful when you remove it.

2. Holding the toes back, apply the long strip just under the toes with a 50% stretch take the tape over the foot and up the leg. Aim for 3 quarters up the calf.

3. Rip the backing in the middle of the medium strip, place it over the middle of the foot and bring the sides up and over the foot with 50% stretch.

The tape should feel comfortable and supportive. If the skin was clean it should last 3-5 days. If it feels itchy or uncomfortable remove it and wash the area straight away. To remove – wet the tape and hold the skin taught.