Foot pain in the morning? Better after a short walk? Let’s step on it!

7th Oct, 2019

Foot pain in the morning! What’s going on?

Experiencing foot pain in the morning or upon standing after sitting for a long time? Been advised to put on in-soles or wear slippers at home to solve your problem? Let me guess…you’ve been told you’ve got plantar fasciitis…sounds scary huh?

Plantar what?!

Plantar fasciopathy or plantar fasciitis, as it’s commonly known, is a painful condition that is classically reported as foot pain that occurs in the morning when you first step out of bed, or when you stand up after sitting for an extended period of time. On a side note, you are stressing your neck and back when you sit for too long but…that’s for another time! Back to the topic — your feet will usually feel better after a few steps, then it goes away. It is going to happen again, and again, and again…till you find us! You will probably dread sleeping; or rather, waking up — because of that annoying foot pain!

The plantar fascia is a thick elastic sheet (fascia) across the sole of the foot, and it is a common source of heel pain. This fascia is responsible for stabilising and supporting the foot arch, as well as force transfer during walking.

But why is this starting to hurt all of a sudden?! ”I’ve been wearing my regular shoes, I’ve not increased the amount I exercise…in fact, I have not even been exercising.” So why does this happen?

Why does this happen?

Age, high BMI, poorly fitted shoes, a sudden increase in physical activity, having a job that requires prolonged standing or walking, tight or weak lower limb muscles…etc. may all contribute to plantar fasciopathy. Interestingly, a wider waist girth, having multiple pain in various parts of the body (especially with the habit of ruminating about the pain), have all been shown to contribute to chronic heel pain as well. In short, many factors can contribute to the foot pain that you’re experiencing. But fret not, help is available!

What exercises can I do for my foot pain?

Physiotherapists at PhysioX will do a thorough assessment to determine the strength, flexibility and control of your lower limb. This will help to identify the factors that are causing or contributing to your pain.

Your Physiotherapist will also guide you through a tailored rehabilitation program and advise you on how to reduce your foot and heel pain. It may include exercises to address any strength deficits in your hip or foot, as well as to encourage good motor control of your hip, knee and ankle during activity. We will also explore the use of loading exercises to help reduce the pain in your foot. Eventually, your Physiotherapist will also be able to help you return to sport.

Here are some exercises that has been shown to have great effect for plantar fasciopathy:

Plantar fascia loading with towel on step

Single leg calf raise

Forward lunge

Hip abductor sliders

Calf stretch

As plantar fasciitis can be a little stubborn to treat, do persevere with your exercises and give regular feedback to your therapist so that they are able to modify the exercises to suit you best!

Book now or give us a call to schedule an appointment to see our Physiotherapist who will be able to partner you to recovery as we address your foot pain!

DISCLAIMER: These advice and exercises should not replace the need for a consultation with a Physiotherapist especially if your condition doesn’t improve. Therapeutic exercise should be carefully selected to suit your condition.

Ref:
Pearl, J. (2018, August 24). The Consequences of Leaving Plantar Fasciitis Untreated. Plantar Fasciitis. https://www.fasciitis.com/blog/the-consequences-of-leaving-plantar-fasciitis-untreated/.

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