What Is Plantar fasciitis?
Plantar fasciitis is a common and painful foot condition that involves inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes.
This condition typically results from excessive strain, overuse, or micro-tears in the plantar fascia, leading to sharp, stabbing heel pain, especially during the first steps in the morning or after prolonged periods of rest. It often affects individuals who are on their feet frequently or engage in high-impact activities.
Plantar fasciitis can become a chronic issue if left untreated, but it’s usually managed through a combination of rest, physical therapy, orthotic devices, and stretching exercises to alleviate the pain and promote healing. In more severe cases, people with this condition may consider medical interventions such as corticosteroid injections or surgery..
The key to proper treatment is determining what is causing the excessive strain and stretching of the plantar fascia. Ask your medical practitioner to find the best solution for your ailment. Often, they suggest changing your footwear or using an orthotic as a first step toward recovery.
What Is the plantar fascia, and how can it get injured?
The plantar fascia is a thick, fibrous material on the bottom of the foot. It connects to the heel bone (calcaneus), fans forward to the toes, and acts like a bowstring to maintain the arch of the foot.
Plantar fasciitis is a common problem among people who are active in sports, particularly runners. It may also affect people who are on their feet for long periods of time.
Pain may occur when this inflexible fascia is repeatedly placed under tension. This causes an overload that produces inflammation, usually at the point where the fascia is attached to the heel bone.
It often starts as a dull intermittent pain in the heel, which may progress to a sharp persistent pain. It may be acute either first thing in the morning or after a long rest. This occurs because while you are resting, the plantar fascia contracts back to its original shape. As the day progresses and the plantar fascia is adequately stretched, the pain often subsides.
Since it is difficult to rest the foot, the problem becomes worse because the condition is aggravated with each step. The inflammatory reaction at the heel bone may produce spike-like projections of new bone called heel spurs, and may show on X-rays. They do not cause the initial problem; they are a result of the problem.
what are some causes of plantar Fasciitis?
Additional or excessive weight on the foot, from weight gain or pregnancy
Wearing shoes with inadequate or improper arch support
Flat, over-pronated feet
Unusually high, rigid arch
Sudden increase in activity
"Push-off" activities such as running or walking very fast, up hills, or in sand
Increasing age
Standing on hard surfaces such as concrete for long periods
how can i treat plantar fasciitis?
Improvement may take longer than expected, especially if the condition has existed for a long time. You can reduce the strain and stress on the plantar fascia by following these simple instructions:
Rest. If your foot is in too much pain, rest it.
Never go barefoot.
Maintain a healthy weight.
Ice your heels (or painful area) 2-3 times a day to reduce inflammation.
Use an anti-inflammatory medication (ibuprofen, etc.) if approved by your doctor.
Wear shoes that support your arch and provide proper shock absorption.
Wear orthotics (arch supports, heel cups, etc.) They may be used to support the arch and cushion the heel. At John's, we have found the best orthotic to be one with a firm but slightly flexible arch, such as PowerSteps.
Stretch. The injury is related to both the fascia and calf muscle being tight. Gradual stretching of the calf, Achilles tendon, and the bottom of the foot will help lengthen the fascia. Since many people find it difficult to stretch during the day, it may be helpful to use a device that stretches the foot at night, such as a Strassburg Sock.