PLANTA FASCIITIS WHAT AND WHERE IS IT? Fascia is a very strong bond of fibres that attach at the base of the heel of your foot, and it fans out towards the balls of your feet, and assists with any walking and running action. HOW THE INJURY OCCURS 1. A change in footwear.

2. A sudden change of activity, eg a new sport.

3. Wearing shoes with very little support in the instep.

4. Any activity that involves the stressing of the band of fascia, it could be repetitive movements like long distance running, or explosive movements like sprinting or jumping. WHAT TO LOOK FOR 1. Tender to touch where the band of fascia attaches at the base of the heel and near the back of the instep.

2. Sore when your instep is put on full stretch.

3. The most discomfort is felt first thing in the morning with the first few steps as you get out of bed. RE-HAB 1. Rest from sporting activities.

2. Regular icing of the heel, plus hot and cold therapy or ultra sound to reduce the inflammation.

3. Some frictions can be applied to the base of the heel to break down some of the thickening of the fascia.

4. There is a poor blood supply to the fascia and therefore it takes longer than most injuries to repair. PREVENTION 1. Make sure you have good support in your insteps of your running shoes.

2. Have a biomechanical assessment of your running technique, and if they are needed a pair of authotics fitted to take the pressure off your insteps.

3. Make sure you are wearing a good pair of running shoes.

NB: In severe cases a small piece of bone can form where the fascia attaches under the base of the heel, this is called a spur and sometimes if necessary be surgically removed.