Plantar fasciitis is a common cause of heel pain that occurs when the fibrous tissue connecting the heel bone to the toes becomes swollen or inflamed. About 1 in every 8 people are affected by this condition in their lifetime. Athletes, joggers, dancers, and those who do intense leg activities are more likely to get it. Plantar fasciitis often appears without an apparent reason.
The plantar fascia acts as a shock absorber for the foot during walking, running, and standing. Daily activities can cause wear and tear on the body. If the body is stretched or torn repeatedly, it can lead to irritation or inflammation. This can result in a condition called plantar fasciitis, which is an overuse injury. Plantar fasciitis can be caused by various factors, such as being overweight or pregnant, having flat feet or high arches, wearing old or improper shoes, standing or walking for long periods, having tight hamstrings or calf muscles, abnormal walking patterns, and being older or having bone conditions.
Symptoms of plantar fasciitis include pain and stiffness in the bottom of the heel, with tenderness often present. Pain is typically worse in the morning and gradually improves with activity. However, it may worsen after prolonged periods of inactivity.
Plantar fasciitis treatment typically involves conservative measures and a combination of rest, icing, pain relievers, stretching, strengthening, and modifying activities. Resting and avoiding activities that exacerbate symptoms is recommended in the initial stages of heel pain treatment. Applying ice to the affected area can help reduce inflammation and pain. Over-the-counter pain relievers like ibuprofen or naproxen may be used to alleviate pain and inflammation.
Stretching exercises play a crucial role in healing plantar fasciitis. Dynamic stretching, such as rolling a frozen water bottle or golf ball under the arch of the foot, can provide relief. Toe stretches, using a wall or towel, help stretch the plantar fascia. Stair stretches and wall stretches also target the calf muscles and plantar fascia.
Strengthening exercises, including towel curls, toe taps, and marble or coin pick-ups, focus on the intrinsic muscles of the foot. These exercises help enhance the stability and support of the arch.
Wearing a night splint that stretches the calf and arch of the foot while sleeping can provide relief. Orthotics, such as heel cups, cushions, or custom-fitted arch supports, help redistribute pressure evenly on the feet and decrease tension on the plantar fascia.
In severe or chronic cases of plantar fasciitis, steroid shots or extracorporeal shock wave therapy may be recommended. Steroid injections provide temporary relief, but excessive use can weaken or rupture the plantar fascia. Shock wave therapy utilizes sound waves to treat chronic conditions. Surgery, involving the release of the plantar fascia, is considered a last resort when conservative measures have been unsuccessful. However, surgery can weaken the arch of the foot.
Treating plantar fasciitis is important because if left untreated, it can cause chronic conditions and symptoms in the feet, knees, hips, and back. Plantar fasciitis can have a significant impact on how you walk and move, so taking care of your body is essential in managing the condition.
Sources:
– Mayo Clinic: Plantar Fasciitis – https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
– National Institute of Arthritis and Musculoskeletal and Skin Diseases: Plantar Fasciitis and Bone Spurs – https://www.niams.nih.gov/
– American Orthopaedic Foot & Ankle Society: Plantar Fasciitis (Heel Pain) – https://orthoinfo.aaos.org/globalassets/pdfs/planter-fasciitis.pdf
– NHS: Plantar Fasciitis – https://www.nhs.uk/conditions/plantar-fasciitis/
– Arthritis Foundation: Plantar Fasciitis and Bone Spurs – https://www.arthritis.org/health-wellness/about-arthritis/related-conditions/other-diseases/heel-pain-and-plantar-fasciitis