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Real Life Fitness Questions Answered

Kelly Marshall
Fitness Consultant

Posted 20 Jul 07

How can I quicken my recovery from plantar fasciitis?


Whatever diet plan you follow, it is advised to fit as much walking into your day as possible - except I have a very bad case of plantar fasciitis. I have had it for over 12 months now, and have tried to carry on walking as much as I possibly can (I used to be a hill walker) but my condition has just got worse. During this past week, I have literally stopped walking as much as possible, ie. Driven everywhere (even just down the road to take my daughter to playschool!!), and not done any walking. I have also started stretching exercises which are supposed to help treat this condition.

Can you please tell me if I am doing the right thing, as you recommend being more active like walking more, but since I've stopped, my plantar fasciitis has improved - even in the short time of four days. Does this mean I will have to use the car forever more, or just until this condition is completely better?

Our expert says...

Hi,

The causes of plantar fasciitis (heel pain syndrome) are still largely unclear, so the healing process can be prolonged due to a lack of understanding as to what has caused it. What is clear is that the pain and stiffness relates to a shortening of the fascia (tissue) due to inflammation, a heel spur, trigger points or microtears in the fascia. The Plantaris muscle (on bottom of foot)absorbs the shock of impact (walking/running) of our bodyweight and gravity with the ground and this is why the healing process can be so tedious because 'true' rest is very difficult to achieve and so the fascia recovery can take two steps forwards then one step back.

You won't have to use a car forever but you definitely need to ensure you are enlisting all the necessary forms of treatment to quicken your recovery! Consider the following:

On a daily basis you should be doing deep massage into the sole of your foot with your thumbs to break down the tension, possible trigger points and re-align microtears. If its available to you then get someone else to do it for you just make sure its happening daily!!

You should have modified achillies tendon, calf and plantar fascia stretches from the specialist you saw who diagnosed the problem. If you haven?t then get some immediately as stretching will provide the consistent release to the tight areas to again speed up the recovery process. These should be done daily.

By doing the above consistently and daily, it will give you an indication within weeks as to whether it is sufficient to allow the inflammation to subside and the area to heal. If you get no improvement at all within this time, then I suggest you see your specialist/doctor and see if you can get some anti-inflammatory medication.

In cases where the symptoms are chronic with no wavering, other options of treatment include tapping, shoe inserts (to adjust possible pronation/flattening of the foot that can sometimes be a cause of the condition), physical therapy or cortisone injections (often as a last resort) are avaliable. So there are many options to try but rest assurred you will reach the other, pain-free side!

I strongly suggest that for the immediate future you minimise the walking but adjust training activities so even though you do less walking you still exercise in a non-weight bearing, impacting capacity i.e. using cycling and swimming and upper body resistance training followed by your massage and stretches. The massage and stretches will make a massive difference! Hope this helps.

Kelly

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