Rehabilitation of Plantar Fasciitis 

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Aims of rehabilitation:

• Decrease initial pain and inflammation.
• Identify biomechanical disfunction.
• Improve flexibility.
• Strengthening the Plantar Fascia
• Return to full fitness.
• Injury prevention

Reducing pain and inflammation

• Rest from activities that cause pain. Stay off your feet as much as you can. Use crutches if necessary. Maintain fitness by swimming or cycling. Take the opportunity to work on upper body strength.
• If you cannot stay off your feet then the next best thing is to tape the foot. The taping gives excellent support while allowing the foot to heal. If taping is effective then it is likely that orthotics will also be effective in correcting foot biomechanics and helping to prevent the injury returning once normal training has resumed.
• Apply cold therapy. Ice massage for 10 minutes to the site of pain - every hour for the first day progressing to three times a day at least.
• NSAID (Non steroidal anti-inflammatory medication) e.g. ibuprofen may help in the early stages. Always check with a Doctor before taking any medication. Do not take Ibuprofen if you have asthma.

Biomechanical disfunction

• If your feet roll in or pronate excessively then this can contribute to the strain on the foot.
• If the foot rolls in then this tends to flatten the foot and so stretches the plantar fascia more than it is comfortable with.
• Repeated stretching will lead to overuse and inflammation.
• This can be corrected by orthotic inserts preferably fitted by a sports injury professionals or podiatrist.
• The inserts should be worn at all times. Not just when training. During rehabilitation, you should wear orthotic from the moment you get out of bed until you get back in again.
• You can get an idea of whether you over pronate by looking at your footwear. If you tend to wear out the inside front of your shoes then this is a strong indication that something is not quite right.

Improving flexibility

• Gentle stretching should be started as soon as pain will allow - the first day of treatment if possible.
• Stretching the plantar fascia is essential but in addition all the muscles of the lower leg should be stretched - calf muscles and the tibialis anterior at the from of the leg.
• Continue stretching daily throughout the rehabilitation phase and long after the injury has healed.
• Click here for more details on stretching.

Sports massage techniques

• Massage should be applied as soon as pain will allow - gently at first.
• Massage can be performed every other day. A days recovery is required between sessions, especially if the massage has been deep.
• Click here for more information on sports massage techniques.

Return to full fitness

• When you have gone a week with no pain then you can begin to run again.
• This should be a gradual process. If you feel pain at any time then go back a step.
• Running time should be gradually increased.
• Apply tape to the foot to support it for the first few runs, especially if you do not have orthotics.
• Ensure you have the correct shoes for your running style or sport.
• After every training session apply ice to the shin for about ten minutes.
• Ensure you stretch properly before each training session and after. Hold stretches for about 30 seconds and repeat 5 times.

Below is an example of a gradual return to running programme. Begin each training session with a 5 minute walk followed by a stretch.

Continue this programme until you are confident enough to return to full training.

Prevention of Plantar Fasciitis

• Increase training gradually.
• Get a full biomechanical analysis to ensure your feet are functioning properly. You don't build a house without getting the foundations right first.
• Ensure you have the correct footwear and that it is not too old. A pair of running shoes will have lost most of their cushioning after 400 miles. If you run few miles but your shoes are over 6 months old then they still may need replacing.
• Continue to stretch properly - especially the plantar fascia and muscles at the back of the lower leg.
• Get a regular sports massage. This will help keep the muscles of the foot and lower leg in good condition.
• Apply ice to the foot after training, particularly when returning to fitness. This may help keep inflammation down before it gets bad.

Page 1 > 2 > 3 > 4 > 5 Next