Plantar fasciitis - Heel Pain
Plantar fasciitis is a common foot condition that affects many individuals, causing pain and discomfort in the heel and sole. It occurs when the plantar fascia, a thick band of tissue that supports the arch of the foot, becomes inflamed.
What causes plantar fasciitis?
Overuse or excessive strain: Repetitive activities that involve prolonged standing, walking, or running can put stress on the plantar fascia, leading to inflammation and pain.
Foot abnormalities: Flat feet, high arches, or abnormal walking patterns can contribute to uneven distribution of weight on the feet, increasing the risk of plantar fasciitis.
Tight/weak calf muscles: Tightness in the calf muscles can alter the mechanics of the foot, placing additional strain on the plantar fascia.
Improper footwear: Wearing shoes that lack proper arch support or have worn-out soles can contribute to the development of plantar fasciitis.
Age and weight: Plantar fasciitis is more common in middle-aged individuals and those who are overweight or obese, as the excess weight can increase pressure on the foot.
Symptoms of Plantar Fasciitis
The primary symptom of plantar fasciitis is pain in the heel or bottom of the foot. It is typically worse in the morning or after periods of rest, and it may improve with movement. Other common symptoms include:
Sharp or stabbing pain in the heel, especially with the first steps in the morning or after long periods of inactivity.
Pain that worsens after standing or walking for prolonged periods.
Stiffness or aching in the foot, particularly after physical activity.
Swelling or tenderness in the heel area.
Pain that may radiate along the sole of the foot towards the toes.
Management Strategies for Plantar Fasciitis
Rest and modify activities: Reduce or avoid activities that exacerbate pain, such as running or high-impact exercises. Opt for low-impact activities like swimming or cycling instead.
Stretching and strengthening exercises: Perform regular stretching exercises to improve flexibility in the calf muscles and the plantar fascia. Strengthening exercises for the foot and ankle can help stabilize the area.
Arch support and proper footwear: Wear shoes with adequate arch support and cushioning. Consider using orthotic inserts or shoe inserts to provide additional support and alleviate pressure on the plantar fascia.
Ice massage: Apply ice or use a frozen water bottle to massage the bottom of the foot to reduce inflammation and relieve pain.
Nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter pain relievers like ibuprofen can help reduce pain and inflammation. However, consult with a healthcare professional for appropriate usage and dosage guidance.
Night splints: Using a night splint that keeps the foot in a stretched position overnight can help reduce morning pain and stiffness.
Physiotherapy: Seeking guidance from a physio who can provide targeted treatments such as manual therapy, stretching and taping to promote healing and reduce pain as well as provide you with a structure rehab plan
Shockwave therapy or corticosteroid injections: In severe cases that do not respond to conservative treatments, these interventions may be considered under medical supervision.
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