Everything You Need To Know About Plantar Fasciitis
Plantar Fasciitis is a tricky medical condition that as much as 1% of the population deal with. Whilst it can be easily avoided, it is much harder to deal with once you’ve had it.
What Is Plantar Fasciitis?
Plantar Fasciitis is generally heel pain that is worst first thing in the morning but eases up over the day. It is caused by the inflammation of the Plantar Fascia. The Plantar Fascia is a thick, web-like ligament that connects your heel to the front of your foot. It acts as a shock absorber and supports the arch of your foot, helping you walk. The Plantar Fascia ligaments experience a lot of wear and tear during your day to day activities. Too much pressure on your feet can end up damaging or tearing these ligaments. This causes the Plantar Fascia to become inflamed, which results in the heel pain and stiffness.
Unfortunately, the cause of Plantar Fasciitis is still uncertain. Degeneration has been suggested as a link to Plantar Fasciitis instead of inflammation in a 2003 study.
Symptoms
Pain at the bottom of the heel (or sometimes at the bottom mid-foot area) is the main complaint
associated with Plantar Fasciitis. Generally, it affects athletes and usually just one foot but can affect
both feet. The pain develops over time and can be dull or sharp. Some people even feel a burning
sensation or ache on the bottom of the foot extending outward from the heel. The pain is generally
worse in the morning when you roll out of bed, or if you have been sitting or laying down for a while.
Walking up stairs can also be very difficult due to heel stiffness. The pain can flare up due to
increased inflammation or irritation. The pain is generally not felt during physical activity but rather
just after stopping.
Individuals Who Have An Increased Risk Of Plantar Fasciitis
Active individuals between the ages of 40 and 70- This age range is at the highest risk for developing Plantar Fasciitis. Although it is slightly more common in women than men
Pregnancy- Pregnancy can bring on bouts of Plantar Fasciitis, more so during late pregnancy
Overweight/Obese- This poses a greater risk at developing Plantar Fasciitis, due to the increased pressure on the ligaments, particularly if you have a sudden weight gain
Long-distance Runners
Extremely active occupations that involve being on your feet often
Structural Foot Problems- Conditions like very high arches, flat feet or even tight Achilles tendons may result in Plantar Fasciitis.
Incorrect Footwear- Wearing shoes with soft soles and poor arch support can also result in Plantar Fasciitis
Treatment
Rest, Ice, strapping and anti-inflammatory medications are often the first way to treat Plantar Fasciitis. If these do not reduce the pain, then a corticosteroid injection from a doctor is generally the next go to. Physical therapy is vital to the treatment of Plantar Fasciitis. A physical/sports rehab therapist can show you exercises to strengthen the muscles in your lower leg that will help stabilize your walk and lessen the stress on your Plantar Fascia. If these do not work, your doctor may try alternative methods to ease the pain. If pain is severe or lasts more than 6-12 months, than surgery is the last option. However, surgery can result in chronic pain and nerve damage. Therefore, all other treatment options need to be explored first.
Prevention
Gentle Stretches- These can help relieve and prevent Plantar Fasciitis. Stretching the calves and Plantar Fascia helps to loosen the muscles and reduce the heel pain.
Time off- It’s vital to take time off from certain exercises, like running, in order to let the plantar fascia heal.
Stretching during exercises- Stop and stretch in the middle of exercising as this can decrease the chance of pain returning.
Stretch prior to exercise- This will loosen up the fascia prior to exercise and help it to be ready for any stress to come. Before exercising make sure you stretch your calves, Achilles tendon and the plantar fascia.
Low-impact exercises- Swimming, cycling, etc. can let you exercise without worsening the heel pain. When you are ready to start running again, make sure you begin slowly.
Healthy Weight- Try your best to stay at a healthy weight or try to lose weight if you are obese. This will reduce the pressure on the plantar fascia.
Orthotic Insoles- If you find that your shoes are not giving you adequate support, try getting some Orthotic Insoles that are custom made to help support your feet.
In essence, Plantar Fasciitis is a common medical condition that has no easy cure. Listening to your body is vital in managing your pain. Prevention methods such as stretching, change in exercise and maybe even changing footwear can reduce your pain.
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