The plantar fascia is a tough band of tissue running from your heel to the base of your toes. This can become inflamed and sore at its attachment to the heel if it is repetitively overstretched and pulls on the bone. Heel spurs are known to form at this point, especially in more chronic cases.
- Poor foot mechanics (e.g. rolling-in of the foot)
- Tight calves
- Poor footwear (e.g. thongs)
- Pain and stiffness under the inside of the heel
- Worse after rest (e.g. after sitting for long periods or first thing in the morning)
- Worse with weight bearing activity (depends on severity)
It is important to rehabilitate the underlying causes of plantar fasciitis at the same time as addressing the pain and inflammation. At Advantage Healthcare and Physiotherapy your physiotherapist will perform a thorough assessment to identify contributing factors and design a rehabilitation program to address these.
They will also work at reducing your pain via massage, electrotherapy, acupuncture, stretching and taping. Orthotic therapy may be recommended to optimise your foot mechanics and help prevent recurrent episodes.
Ankle sprains are very common sporting injuries that often occur with rolling out on the ankle. The injury results in damage that ranges from overstretching to partial or complete tearing of the ligament.
Initially, you should follow the R.I.C.E principles (rest, ice, compression and elevation)
It is important to be assessed by your GP or physio to determine the level of damage to the ligament and rule out more serious injury.
Initially, avoid anything that will increase blood flow such as heat, alcohol, running, and massage. These will make your injury worse and increase your rehabilitation time.
Our physiotherapists can help to:
- Reduce the time that your ankle is painful, swollen and weak so that you can go back to sport/work as quickly as possible.
- Ensure good quality rehabilitation to reduce the likelihood of recurrent ankle sprains.
On average it takes about 2-3 weeks for the pain to subside and about 3 months to safely return to sport. However, this time frame depends on the severity of the injury and any other lower limb problems.