Plantar Fasciitis

What is Plantar Fascitis?

Plantar Fascitiis is a condition where there is pain, tenderness and inflammation of the plantar fascia (a thick band of soft tissue that runs across the bottom of the foot and connects your heel to your toes.)    Plantar Fasciitis is the most common cause of foot pain in athletes. The condition occurs due to overuse and stress on the plantar fascia, which can result in tissue fatigue and micro-tearing at the calcaneal attachments. It is very common in runners, as it can be from overuse of the muscles.  Other causes include age, certain types of exercises, foot mechanics (being flat-footed), obesity or standing for prolonged periods of time. 

Massage Therapy for Plantar Fasciitis 

Massage can be a great tool to add to relieve pain due to this condition, in addition to stretching of the calf muscles.  In our medical massage treatments, we focus on not only the plantar fascia, but where it could be coming from, which in many cases is tightness and restrictions in the gastrocnemius (calf muscle), soleus (deep to the gastrocnemius) and plantaris.  Of course we also address the plantar fascia itself in addition to 3 muscles and their tendons that attach to the toes from the inside of the ankle, which include tibialis posterior, flexor digitorum and flexor hallucis longus. 

Techniques includes myofascial release, trigger point therapy, muscle stripping and other deep tissue and stretching the soft tissues of the lower leg.  We have seen many clients who are runners have relief with the adding massage to their treatment plan for this condition.   

Things You Can Do at Home 

Therapy balls: therapy balls, or just simple tennis balls are a great tool to add, and do utilize them, stand on the unaffected leg, place the ball on the ground, and place your affected foot on the ball, performing circular and back and forth (from left to right or vice versa) motions.  Start gently, and add pressure up to your pain tolerance to loosen up the fascia. 

Ice massage: after a workout of long period of standing, if symptoms arise and there is inflammation, perform ice massage by gently taking a piece or chunk of ice and using circular motions underneath the foot under the heal, working your way along the plantar fascia to the toes. 

Stretches: perform a calf stretch by sitting on the floor with both legs in front on you with the backs of your legs on the floor.  Lean forward and pull gently on the toes, flexing the foot.  Hold for up to 30 seconds.  Repeat daily. 

Anatomy Lesson of the Foot 

Ligaments of the Foot: 

Plantar Fascia - The longest ligament of the foot, which runs along the sole of the foot, from the heel to the toes, forming an arch. By stretching and contracting, the plantar fascia helps us balance and gives the foot strength for walking. 

Plantar Calcaneonavicular - A ligament of the sole of the foot that connects the calcaneus and navicular and supports the head of the talus. 

Calcaneocuboid – The ligament that connects the calcaneus and the tarsal bones and helps the plantar fascia support the arch of the foot. 

Bones: 

The forefoot contains the five toes (phalanges) and the five longer bones (metatarsals). 

The midfoot is a pyramid-like collection of bones that form the arches of the feet. These include the cuneiform bones, the cuboid bone, and the navicular bone. 

The hindfoot forms the heel and ankle. The talus bone supports the leg bones (tibia and fibula), forming the ankle. The calcaneus (heel bone) is the largest bone in the foot.