This document provides information on plantar fasciitis and a two-step approach to treating it. The first step is to optimize load on the plantar fascia through strapping, shoes, orthotics and reducing step counts. The second step is to increase the capacity of the plantar fascia through strength training, reducing negative influences like poor sleep, and group exercise classes. Maintaining the optimized load and increased capacity can help prevent plantar fasciitis from returning.

1. PLANTAR
FASCIITS
IN 2 STEPS
HOW TO GET RID OF

2. OUTLINE
What is plantar fasciitis
How to get rid of it
How to stop it from coming back
Keypoints

3. TIM MULHOLLAND
Over 10 years experience assessing, treating,
investigating and managing plantar fasciitis
Podiatrist
Director
Clinical Academic
Puzzle Solver

4. The Lowdown On
Plantar Fasciitis
1 IN 10
ADULTS WILL SUFFER
from preventable and treatable plantar fasciitis

5. "IT'S A HEEL
SPUR"
HEEL SPURS SHOW UP ON IMAGING IN
LINE WITH OUR DECADE OF LIFE. THESE
FINDINGS DO NOT CORRELATE TO
PLANTAR FASCIITIS SYMPTOMS.
“STRETCHING
WILL FIX IT”
STRETCHING HAS BEEN SHOWN TO BE
BENEFICIAL FOR SOME, BUT NOT ALL.
AND WHAT TO STRETCH? THE CALVES?
THE PLANTAR FASCIA?
Myths About
Plantar Fasciitis

6. PLANTAR FASCIITIS
Can be due to high demands
from tensile and compressive
loads,
AND/OR
Decreased tissue capacity
An overload on the plantar
fascia

7. Optimise Load
Increase Capacity
STEP ONE
STEP TWO
HOW TO GET RID OF
PLANTAR FASCIITIS IN
2 STEPS

8. OPTIMISE
LOAD
Strapping
Shoes
Orthotics
Step Counts

9. INCREASE
CAPACITY
Strength
Reduce Negative Influences
Poor Sleep, Systemic Illness,
Stress

10. Building Plantar Fascia Strength
Stand on a rolled towel on a step
Slowly rise onto big toe, hold and
lower
MODIFIED CALF RAISE
Complete reps with your knee
straight, and knee bent
Add difficulty with weights, adjust
sets and reps
PROGRESS
Exercising alone can be
challenging. Joining a group
exercise class with an EP can help
ensure consistent gains
ALONE OR IN GROUPS

11. There are other 1 per centers that play a
role in getting rid of plantar fasciitis.
Just not at the expense of optimising
load and increasing capacity
WHAT ELSE?
Massage (self or via a myotherapist)
Dry Needling
Extra corporeal shock wave therapy
Corticosteroid Injections
1%ERS

12. When the symptoms are no longer present
you still need to ensure that loading is
optimised.
This might mean wearing an orthotic or
wearing different runners at times
MAINTAIN LOAD
OPTIMISAION
Ensuring that as time passes our strength
in maintained with appropriate exercise.
Australian guidelines for physical activity
are 2 sessions of strength work per week
MAINTAIN CAPACITY
PLANTAR FASCIITIS
How To Stop It Coming Back

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14. Suffering With Plantar Fasciitis?
Book online at prideplus.com.au with our expert podiatrists for your
personalised plan to get rid of YOUR plantar fasciitis