Plantar Fasciitis (2) - Rehabilitation

Source: http://www.sportsinjuryclinic.net
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.
Heel pads (diagram above) can also help to correct the position of the heel and also reduce the impact to it. Massaging the sole (diagram above) along the plantar fascia muscle will help to soothe or reduce the pain. 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.
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.
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.