Plantar fasciitis affects the thick band of plantar fascia tissue, which stretches along the bottom of the foot. This condition can become a chronic issue for employees who spend long hours on their feet. Fortunately, work injury physiotherapy in Edmonton offers practical solutions to help alleviate the pain and prevent further complications.
Causes of Plantar Fasciitis
Several factors may result in plantar fasciitis, especially in a work environment. Prolonged standing or walking during long work hours places excessive stress on the plantar fascia, while improper footwear lacking arch support or cushioning can exacerbate the condition. Obesity further increases the risk by adding strain to the feet, leading to more significant inflammation. Poor foot mechanics, such as flat feet and high arches, can create added tension on the plantar fascia. Repetitive impact activities may lead to repeated trauma to the foot’s tissues, increasing the likelihood of developing plantar fasciitis.
Conditions Associated with Plantar Fasciitis
Individuals with plantar fasciitis may also experience related conditions that complicate their recovery. Chronic plantar fasciitis can cause heel spurs and bony growths on the heel bone to develop and cause additional pain. Foot and lower leg strain can also lead to Achilles tendinitis, where the Achilles tendon becomes inflamed. Additionally, bursitis, the inflammation of the bursae—tiny fluid-filled sacs cushioning the bones and tendons—can occur in the heel area, further contributing to discomfort.
Try the 5 Key Physiotherapy Strategies for Plantar Fasciitis
Below are five key physiotherapy strategies for managing and treating plantar fasciitis through work injury physiotherapy in Edmonton.
1. Icing and Anti-Inflammatory Treatments
- Icing is an effective method for reducing the inflammation associated with plantar fasciitis. After a long day on the feet, applying ice to the affected area can immediately relieve swelling. Try to roll a frozen water bottle under the foot for about 10–15 minutes is an easy way to target the fascia directly.
- Physiotherapists may also recommend anti-inflammatory treatments like ultrasound therapy, which uses sound waves to heal deep tissue layers. These treatments work together to reduce inflammation, accelerate recovery, and relieve the chronic pain and discomfort that often accompanies plantar fasciitis caused by work.
Regular icing, combined with professional anti-inflammatory therapies, helps patients manage symptoms and recover more quickly.
2. Manual Therapy Techniques
Physiotherapists use manual therapy to alleviate pain and improve the flexibility of the plantar fascia. Myofascial release helps to target the tight, inflamed areas of the foot through gentle massage and pressure.
- A popular self-massage method involves rolling a frozen water bottle or tennis ball under the foot’s arch for several minutes, focusing on tender spots. This helps release the tension and tightness in the fascia, improving blood circulation and reducing pain.
- Manual therapy accelerates recovery by promoting healing and reducing the chronic inflammation associated with work-related plantar fasciitis.
3. Stretching the Plantar Fascia and Calf Muscles
Stretching is one of the most effective ways to alleviate plantar fasciitis, mainly caused by prolonged standing or walking at work.
- Tightness in the calf muscles leads to increased foot stress, which worsens symptoms like heel pain and stiffness.
- A critical stretch involves gently using a towel to stretch the plantar fascia and calf. Sitting with the legs extended, wrapping a towel around the football, and pulling it toward the calf, the individual will feel a deep stretch in both the calf and the sole. Try to hold this position for 20-30 seconds; repeating it may help reduce tightness and decrease inflammation.
Incorporating these stretches into the routine ensures better support for the plantar fascia, leading to faster recovery and less pain during daily activities.
4. Taping and Orthotics for Foot Support
- Taping and orthotics offer additional support to the foot, helping to alleviate pressure on the plantar fascia throughout the workday. Low-dye taping is a technique where physiotherapists apply tape along the arch and heel, stabilizing the foot and preventing excessive strain on the fascia during movement.
- Custom orthotics, or specialized shoe inserts, can also provide long-term relief. These inserts are designed to support the arch, distribute weight evenly, and correct poor foot mechanics, which often contribute to plantar fasciitis. By reducing impact and improving foot alignment, orthotics help patients feel more comfortable during their daily activities, minimizing the risk of further irritation or damage to the plantar fascia.
5. Education and Activity Modification
Managing plantar fasciitis begins with keeping a daily journal to identify pain triggers. This journal should include all activities, symptoms, pain intensity, and duration to pinpoint specific movements exacerbating the condition. Regular reviews of the journal help track patterns, revealing activities or postures that lead to discomfort.
Suppose high-impact movements, such as running or jumping, are noted as problematic. In that case, they can be replaced with low-impact alternatives like cycling or swimming to maintain fitness without stressing the plantar fascia. Aim for at least 30 minutes of these low-impact exercises several times a week, adjusting intensity based on comfort levels. Finally, continuously assess and update the journal to reflect any changes in pain levels and overall comfort, remaining ready to modify the routine further if specific exercises cause discomfort. Following these steps allows for effective management of symptoms and supports recovery through thoughtful activity modification.
Taking the First Step Toward Recovery From Plantar Fasciitis
Plantar fasciitis caused by prolonged standing or walking at work can be debilitating, but relief is within reach with work injury physiotherapy in Edmonton strategies. At Physiotherapy Edmonton, personalized treatment plans are designed to address each patient’s specific needs, helping to promote recovery and prevent recurrence. Our clinic is WCB-approved and provides effective physiotherapy treatments for plantar fasciitis. Our WCB physiotherapy clinic ensures a safe and supportive recovery process tailored to patients’ needs.
Contact us today to start the journey toward a pain-free workday through our work injury physiotherapy services!
