Plantar Fascia Tear - What It Is And How To Treat It.

A plantar fascia tear is a condition that occurs when the plantar fascia ligament, which runs along the bottom of the foot, becomes over-stretched and tears.

It might happen gradually due to wear and tear over time or quickly as a result of an abrupt increase in activity. Pain, tenderness, and inflammation in the heel or arch of the foot are signs of a plantar fascia tear, as well as difficulties walking or bearing weight on the affected foot.

The plantar fascia is a substantial band of tissue that runs from the heel bone to the toes along the bottom of the foot. During activities like walking and running, it supports the foot arch and absorbs the forces through the foot. The plantar fascia can rupture from overstretching and result in pain and irritation. An unexpected increase in exercise, a foot injury, or an underlying medical condition can all contribute to this.

Plantar Fascia tear causes

The main causes of a plantar tear are;

Overuse. Endurance sports will always exacerbate any underlying injury or do the same to a new one. Overuse can also occur from intense bouts of exercise and in people who frequently perform exercises that involve excessive running, jumping or sharp turns.

Increased demand. A Plantar Tear is common in people returning from a period of rest or taking up a new exercise. Think of a runner returning from a knee injury and jumping straight back into hill running and pounding the miles. This sudden increase in demand puts tremendous stress on the plantar fascia which can result in a tear. That is why it is so important to have a balanced strength and recovery program.

Mechanics. Tight calf muscles can lead the foot to be stretched too far, which is one of the other reasons for a plantar fascia rupture. Too-tight shoes or shoes without arch support may be the cause of this. A tear can also result from wearing uncomfortable shoes or high heels, as well as from having a high arch or flat feet. Individuals who are obese or overweight may also be more prone to tears since the ligament is put under more tension as a result of the added weight.

Preventing a Plantar Tear

Appropriate Footwear: Wear shoes that fit properly and offer sufficient support for your feet. Avoid wearing shoes with little to no arch support or that are flat.

Recovery: Frequent stretching of the plantar fascia, Achilles tendon, and calf muscles can help to ease stress in the area and prevent the onset of plantar fasciitis.

Cross-training: Doing one exercise in absolute can put you at risk of injury so to avoid a Plantar tear make sure you integrate other forms of exercise such as the bike, swimming and strength work.

Maintain a Healthy Weight: Being overweight increases your risk of developing plantar fasciitis and puts additional stress on your foot.

Use orthotics: Custom-made shoe inserts, or over-the-counter orthotics, can aid in lowering the stress on the plantar fascia and lowering the chance of developing plantar fasciitis.

Surgery & Rehab

Usually, a fasciotomy treatment is used during surgery to repair a plantar fascia tear. In order to release the tension and lessen pain, the surgeon performs this minor surgical treatment by making an incision in the fascia. Any damaged tissue might also be removed by the surgeon. To help lessen discomfort and promote healing, the surgeon could in some circumstances additionally use a specific tool to pull the tissue back into position. To lessen inflammation, the surgeon may occasionally also administer a steroid injection to the area.

The extent of the damage and the patient's rate of recovery will determine how long rehabilitation will take for a plantar fascia tear. Depending on the degree of the injury, therapy for a plantar fascia tear can often last 6–12 weeks or longer. However, it will likely take around 6 months to get back to a full level of fitness after surgery as long as you follow the advice of the medial staff.

Exercises

Ice Massage

This is designed to provide localised pain relief to the bottom of the foot as well as reduce inflammation of the Plantar Fascia.

1. Sit on a chair with your foot on the floor. Ideally, do this on a carpeted floor or place a folded towel on the ground.
2. Remove the Riixo Ice ball (or a frozen bottle of water) out of the freezer and place it under your painful foot.
3. Roll the ice ball under the foot back and forth from the heel to the ball of the foot with moderate pressure.

Duration and intensity

• Complete this for 2-3 minutes.
• Only do this a maximum of 2 times a day any more and you may cause irritation to the area.

Variations

• If the ice ball is too cold you can place a tea towel over the top as a barrier.

Towel Pick Up

This simple exercise is designed to help strengthen the small intrinsic muscles in the foot.

1. Place a tea towel or some kitchen roll on the ground in front of a chair.
2. Sit in the chair and place your foot on the towel or tissue.
3. Spread your toes out opening up your foot then grip the towel or tissue.
4. If you are using a towel then scrunch it up then spread it flat again.
5. If you are using tissue try to pick it off the ground about 1-2cm.

Frequency and duration

• Repeat this 12 times on each foot
• Complete this exercises twice a day

Standing Calf Stretch

• Stand facing a wall with one foot in front of the other toes pointing forward.
• Place your hands on the wall and lean forward bending the knee closest to the wall.
• Keep the heel of the foot behind you pressed into the ground.
• You should feel the stretch through the Achilles tendon and calf muscle

Frequency and duration

• Hold for a count of 30 seconds on each leg
• Complete frequently throughout the day.

Alternatives

• Harder - complete this exercise on a step allowing your heel to drop lower increasing the stretch.
• Soleus stretch - Bend the rear knee slightly but keeping your heel on the ground. This will target the deeper muscles in the calves.

Recovery Equipment for a Plantar Tear