Plantar fasciitis
Do you get out of bed in the morning, put your feet to the floor, and feel like you’re stepping on glass? We see this regularly at our clinic. Greystones boasts a large community of walkers and runners, but plantar fasciitis is one of the leading causes of heel and arch pain that we treat.
The good news? It is entirely fixable. Here is what is happening to your foot and how you can start recovering today.
What is Plantar Fasciitis?
The plantar fascia is a thick band of tissue that connects your heel bone to your toes. When you suddenly increase your walking distance or spend too much time on your feet, you can overload this tissue. This overload causes micro-tears, leaving the fascia irritated and stiff. Because the tissue tightens up overnight, those first few steps in the morning are often the most painful.
Common Triggers for a Flare-Up
Hard surfaces: Walking or running on hard roads and paths.
Flat footwear: Wearing unsupportive shoes or walking barefoot at home while working remotely.
Tight muscles: Having tight calf muscles and limited ankle mobility, which forces your foot to work twice as hard.
What to Avoid (And What to Do Instead)
Stopping completely: Do not stop moving altogether. Temporarily reduce your walking distance to let the tissue calm down, then gradually rebuild your mileage.
Going barefoot: Avoid walking barefoot around the house. Switch to supportive, cushioned shoes with a moderate heel drop – ask us for advice !
Relying only on ice: Rolling a frozen water bottle under your foot feels great for pain relief, but ice alone will not cure the root issue.
Skipping strength work: You must combine daily calf stretches with foot-strengthening exercises, such as using your toes to curl a towel toward you.
How Physiotherapy Speeds Up Your Recovery
Pain management: We help calm the initial inflammation and map out a safe baseline of movement.
Targeted strengthening: We guide you through specific heel raises and calf exercises to rebuild tissue tolerance.
Long-term prevention: We create a structured return-to-running, (or walking), plan and use tools like taping or custom orthotics if needed.
Take the First Step (!)
Most health insurance providers cover outpatient physiotherapy appointments for plantar fasciitis. If you are struggling with morning heel pain, or limping after your daily walks, early intervention gets the quickest results.
Book an Appointment Online via https://www.physiogreystones.com/bookings or call us on 01 287 3232 to set up your assessment and personalized recovery plan.
Please seek professional medical advice if you are worried about any symptoms you are experiencing.