How to Treat Plantar Fascitis Pain- High Load Strength Training

Plantar fasciitis can be extremely frustrating for the patient experiencing its painful and insidious symptoms. Pain in the heel on getting out of bed in the morning, getting out of the car after a routine commute to work, getting up from the office chair, are common experiences of this condition. At its’ worst plantar fasciitis pain can be cruel with its sufferers literally hobbling along just trying to get by. Approximately 5-10% of the population will experience the debilitating effects of plantar fasciitis [1,2]. For practitioners and physiotherapist treating plantar fasciitis can be equally frustrating. As therapists we take pride on assisting our clients to get results in a timely manner. Unfortunately plantar fasciitis treatment is rarely an overnight or short term sensation. I have had clients who have suffered for it for years and others just several months. Treatment of plantar fasciitis to date has centred around plantar fascia stretches, calf stretching, foot mobilisations, orthotic prescription when necessary, and fascial releases (e.g. with a roller or rolling pin etc). The world of rehabilitation is abuzz as recently Scandinavian researchers have tested a new approach for the treatment of plantar fasciitis [3]. The team of researchers looked at the effect of high load strength training as a possible treatment of plantar fasciitis. They compared this intervention against plantar fasciitis sufferers who were prescribed a standard plantar fascia stretching program. High load strength training has long been used with success in the treatment of Achilles tendon and patellar tendon problems. Both groups in the study were given an information sheet and also provided with gel inserts. There were 48 subjects in the study. The stretch group stretched their plantar fascia with 10s holds by 10 reps, three times each day. Meanwhile the strength group performed single leg calf raises but with a towel under their toes. The towel was placed under the toes in order to place more load on the plantar fascia. The exercises were completed every second day for a period of three months. The repetitions were 3x12reps initially which then progressed to 4x10reps with a heavier weight, and eventually 8sets of 5reps with an even heavier weight. Each calf raise were held for a total of 8s each (3s up, 2s at top, and 3s down). Interestingly the long term effect (at 6 and 12 month follow up) of both groups (stretch and high level strength) was similar however there was a far greater reduction in pain through-out the first 6 months for those subjects who completed the high load strength rehabilitation protocol. If you are suffering from plantar fasciitis the physio team at POGO are here to help you. Feel free to get in contact or reply with a question by leaving a comment below www.pogophysio.com.au References: 1. Hill CL, Gill TK, Menz HB, Taylor AW. Prevalence and correlates of foot pain in a population-based study: the North West Adelaide health study. J Foot Ankle Res 2008;1(1):2 doi: 10.1186/1757-1146-1-2[published Online First: Epub Date]. 2. Dunn JE, Link CL, Felson DT, Crincoli MG, Keysor JJ, McKinlay JB. Prevalence of foot and ankle conditions in a multiethnic community sample of older adults. Am J Epidemiol 2004;159(5):491-8. 3.Rathleff MS, Mølgaard CM, Fredberg U, et al. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scand J Med Sci Spor 2014:n/a-n/a doi: 10.1111/sms.12313[published Online First: Epub Date]|.

Tags: Plantar Fasciitis (Symptom) Pain (Symptom) Health (Industry) physiotherapy

Comments

Hayden Martinez: A couple of weeks ago, I had a difficult time walking. It is simply outstanding how I managed to complete a 5 kilometer run today. I will certainly recommend plantar fasciitis solution “remrem fetching space” (Google it) to all my running buddies, try it yourself!.

Zion Thomas: It`s been 10 years since I experienced plantar fasciitis. I felt weak about treating my disorder. I was in fact mistaken about that since I discovered and tried out this plantar fasciitis treatment “remrem fetching space” (Google it) three weeks ago. I`m now 100% free from pain. I still cannot believe that I`m cured. I already set aside over "$ 100" on acupuncture and throughout these events that means a lot to me. .

Corey Thompson: I can now get up without anxieties after ten months. I no longer feel bothered about feeling the hot, throbbing discomfort whenever I set my heel down on the ground. With the aid of this plantar fasciitis treatment method known as “remrem fetching space” (Google it), treating my plantar fasciitis wasn`t just possible but also fast.

Jael White: I am a nurse and a plantar pain sufferer for a few years. I got plantar fasciitis treatment “mula shocking plan” (Google it) and a couple of days of following it my pain is totally over. I don’t suffer the illness any longer since I stopped using meds and it`s simple to detect if there`s still any soreness left.

Casey Shumway: The doctor never advised me to deal with my plantar fasciitis at home when I was diagnosed with it last year. He simply told me about things like special orthotics, medicines, and podiatrist referrals. But since I started trying this plantar fasciitis treatment method “remrem fetching space” (Google it), I was able to save a lot of money on medication expenditures and get efficient results.

Rylan Barry: The doctor never advised me to treat my plantar fasciitis at home when I was diagnosed with it last year. He simply told me about things like special orthotics, medicines, and podiatrist referrals. This plantar fasciitis treatment “mula shocking plan” (Google it) is working well for me, saved me a lot of money.

Antares Harmon: The doctor never recommended me to deal with my plantar fasciitis at home when I was diagnosed with it last year. He just mentioned medicines, podiatrist referrals, and special orthotics. But since I started trying this plantar fasciitis treatment “mula shocking plan” (Google it), I was able to save lots of money on medicine expenditures and get efficient results.

Antares Harmon: I`m a nurse and have experienced plantar pain for a few years. I got plantar fasciitis treatment “mula shocking plan” (Google it) and a couple of days of following it my pain is totally over. I do not have the disorder any longer ever since I quit using medications and it`s simple to detect if there is still any soreness left.

Urban Henrich: After seeking assistance from several medical doctors and podiatrists, the pain that made me depressed and dizzy still haven`t ended. Finally, after sticking to plantar fasciitis treatment solution “remrem fetching space” (Google it) vigilantly, and I feel like a totally different individual. This is really a miracle program!

Antares Harmon: I have been encountering plantar fasciitis pain on and off for 5 years and I have basically tried using almost everything. But right after giving plantar fasciitis guide “mula shocking plan” (Google it) a go. It took just less than a week to ease the pain entirely. It`s been 3 months since I achieve the alleviation and so far, the pain did not return.

Cameron Williamson: Today is my second day on plantar fasciitis treatment solution “mula shocking plan” (Google it) and the pain is 95% eliminated! I can actually walk and jog without difficulty, and I am confident by the end of the week I`ll be able to return to my soccer practice. I guess my trainer is mistaken about saying that it is not possible to ease plantar fasciitis in days.

Winslow Chavez: Hi, for the first time in the last 10 months I was no longer afraid to step out of bed. I was always troubled about having my heel down before since it will cause the hot, pounding pain but I don`t mind it any longer. I was able to treat my plantar fasciitis shortly after following this plantar fasciitis treatment “remrem fetching space” (Google it).

Urban Henrich: I`ve tried using almost everything to completely relieve plantar fasciitis pain, which I have been experiencing for 5 years. But after giving plantar fasciitis guide “remrem fetching space” (Google it) a go. It took only less than a week to ease the pain completely. It`s been three months since I get the alleviation and so far, the pain sensation didn`t come back.

Antares Harmon: After ten months, waking up is no longer scary for me. I was always troubled about getting my heel down before since it will cause the hot, pounding soreness but I don`t mind it any longer. I was able to cure my plantar fasciitis shortly after following this plantar fasciitis treatment solution “mula shocking plan” (Google it).

Aalekh Rasal: This is pretty painful while doing it? Should I continue doing them ?

Gregory Fowler: I can personally vouch for this. After dealing with PF fir over 5 years and trying almost everything, thus cured me several months ago. I'm now able to do long hike and running without pain.

RodolfoDelaTorre: i read about this method, and it was talked about highly and favorably in a scientific article i think. i am wondering how it differs from the regular calf stretch on a stairway, where you are told to let your foot stretch down over the edge (30 seconds), and then lift it up (30 seconds) for 3 reps, with the recommendation to do it with your shoes on

Charmaine Dela cruz: is there a systematic review available on that intervention

dinesh maharjan: i really like the tips provided to cure plantar fascitis pain.its really helpful. one of ther resources which is really useful to cure is Knewreck Foot Treater Guide. you can google it.

Low Andrew: what is the purpose of the towel?

Your name:

Your comment:

Video on this topic

Vertigo Treatment - How To Treat Vertigo

Vertigo Treatment: Carol Foster, MD explains how to treat vertigo by showing you the maneuver to treat your own symptoms at home. This maneuver is used to treat Benign Paroxysmal Positional...

How To Use Potato To Treat Skin Pigmentation, Dark Spots, Acne Scars Easily At Home | Home Remedies

SUBSCRIBE for more such videos :) :) :) :) Hyperpigmentation of the skin can cause uneven color and dark patches. Excessive production of melanin is responsible for this condition. Hyperpigmentati...

How to Treat Mosquito Bites - Remedies For Mosquito Bites

http://www.waysandhow.com Subscribe to Waysandhow: https://goo.gl/RK2SbN Remedies for mosquito bites. Here are some tips on how to treat mosquito bites to minimize discomfort and avoid infection...

How to Treat Candida in 6 Steps

For more info on candida symptoms and treatment: https://draxe.com/candida-symptoms/ In today's video, I'm going to share the exact diet, treatment, and supplements you need to help clear...

How To Treat Yourself ft. LaurDIY

I'm so excited to have the lovely Lauren on my channel. In this video, we show you how we unwind and treat ourselves. Huge thanks to Simple Skincare for partnering with me and sponsoring this...

Milia - How to Treat & Prevent | Best Eye Products

So I'm sharing some tips that have really helped me treat some recent milia growth. They disappeared faster than I've ever experienced. If you are not sure what you have is milia please find...

How to Treat Snake Bites in the Wilderness

http://www.waysandhow.com Subscribe to Waysandhow: https://goo.gl/RK2SbN Be prepared should you unfortunately, be beaten by a snake while in the wilderness. Learn how to treat snake bites...

How To Treat Ingrown Toenails After Removal Of Ingrown Toenail Pedicure Tutorial ☑️

How To Treat Ingrown Toenails After Removal Of Ingrown Toenail Pedicure Tutorial - Extreme Ingrown Nail Removal Infected Ingrown Toe Pain Treatment Toe Nails Cleaning Transformation - How To...

How to treat a SNAKE BITE

List of emergency telephone numbers : https://en.wikipedia.org/wiki/List_of_emergency_telephone_numbers This Animation is strictly made in accordance to Snake Bite Treatment Guidelines and...