Plantar fasciitis occurs when the plantar fascia, the thick band of tissue connecting the heel bone and the toes, becomes inflamed. It causes pain and stiffness in the bottom of the heel, particularly in the morning or after prolonged periods of standing or sitting. It is very important to understand plantar fasciitis because it can interfere with your daily activities and negatively affect your quality of life. Here we will discuss what causes it, what causes it, the diagnosis, how to treat it, and how to prevent it.
The exact cause of plantar fasciitis is not clear, but it is believed to be related to excessive stress and strain on the plantar fascia. This can result from:
Overuse: too much physical activity, such as running, walking, or standing for a long time, especially if there is a sudden increase in intensity or duration.
Obesity: excess weight puts more pressure on the plantar fascia and the heel.
Ageing: the plantar fascia becomes less elastic and more prone to injury as you get older.
Foot mechanics: having flat feet, high arches, or an abnormal walking pattern can affect the way you distribute your weight and stress your plantar fascia.
Shoes: wearing shoes that do not fit well, do not provide enough cushioning or support, or have worn-out soles can also contribute to plantar fasciitis.
Occupation: having a job that requires you to stand or walk on hard surfaces for long periods of time can increase your risk of plantar fasciitis.
The main symptom of plantar fasciitis is pain in the bottom of the heel or sometimes in the middle of the foot. The pain can be dull or sharp, and it may feel as if it were burning or aching. It is usually worse in the morning when you take your first steps, and after sitting or lying down. You may also experience more pain if you climb stairs or stand on your toes. The pain may subside as you move around, but may return after prolonged activity or rest.
Other symptoms of plantar fasciitis may include:
Swelling or inflammation in the heel area
Stiffness or tightness in the foot or ankle
Difficulty walking or performing daily tasks
Reduced range of motion in the foot or ankle
Your doctor will examine your foot and heel, check for tenderness, swelling, or redness, and ask about your medical history, symptoms, and physical activity to diagnose plantar fasciitis. In addition to walking, standing on one foot, and flexing your toes, they may also ask you to perform some simple tests.
It is not necessary to perform imaging tests to diagnose plantar fasciitis, as they do not show inflammation or damage to the plantar fascia. In order to rule out other possible causes of heel pain, such as a fracture, a tumor, or a nerve problem, your doctor may order an X-ray, an ultrasound, or an MRI.
The treatment of plantar fasciitis depends on the severity of your condition and your response to conservative measures. Treatment aims to relieve pain and inflammation as well as restore your foot's flexibility and function. Treatment options for plantar fasciitis include:
Consider changing your exercise routine or switching to low-impact exercises such as swimming or cycling. Avoid activities that exacerbate your pain, such as running, jumping, or standing for long periods of time.
Apply ice packs to your heel several times a day, especially after activity or in the morning. This can reduce swelling and inflammation, and numb the pain.
Over-the-counter pain relievers, like ibuprofen or naproxen, can reduce inflammation and pain. Topical creams or gels with anti-inflammatory ingredients, such as capsaicin or menthol, can also be used. These medications may have side effects or interact with other drugs, so you should consult your doctor before using them for more than two weeks.
You should stretch your plantar fascia, your calf muscles, and your Achilles tendon before and after exercise or in the morning. You can also massage your foot and heel with a foam roller, a tennis ball, or a water bottle to improve flexibility and strength, as well as prevent further injury.
It is possible to buy orthotics over-the-counter or have them custom-made by a podiatrist or orthotist to cushion and support your foot and heel. If you suffer from plantar fasciitis, these devices can help you distribute your weight more evenly, reduce your plantar fascia's stress, and correct any biomechanical issues.
A night splint keeps your foot and ankle in a stretched position while you sleep, preventing tightening and shortening of the plantar fascia overnight.
In addition to designing a customized exercise program for you, a physical therapist can teach you how to perform stretching and strengthening exercises correctly. In addition to ultrasound, electric stimulation, and laser therapy, they can also enhance healing and reduce inflammation and pain.
When the pain and inflammation in your heel are severe and do not respond to other treatments, your doctor may inject a powerful anti-inflammatory drug, called a corticosteroid. While this can provide temporary relief, it can also result in side effects, such as weakening or rupturing the plantar fascia, infection, or nerve damage. You should therefore use this treatment sparingly and with your doctor's guidance only.
A doctor may recommend surgery if your pain persists for more than six months after all conservative treatments fail. Surgery is usually the last resort and should be considered only after weighing the risks and benefits. This can relieve tension and pressure on the plantar fascia, but it may also weaken the arch of the foot and cause other complications.
The best way to prevent plantar fasciitis is to take care of your feet and avoid the factors that can cause or worsen the condition. Some of the preventive measures that you can take include:
Wear comfortable, well-fitting shoes that have good arch support, cushioning, and shock absorption. Avoid wearing high heels, flip-flops, or shoes that are too tight, too loose, or too worn-out.
Replace your shoes regularly, especially if you are a runner or an athlete. The general rule is to change your shoes every 300 to 500 miles, or every six months, depending on your level of activity and the condition of your shoes.
Maintain a healthy weight, as excess weight can put more strain on your plantar fascia and your heel.
Warm up and stretch before and after any physical activity, especially if it involves your feet and lower legs. This can help prevent injuries and improve your performance.
Avoid sudden changes in your activity level, intensity, or duration. Gradually increase your exercise frequency, intensity, and duration, and give yourself enough time to rest and recover between workouts.
Incorporate cross-training into your exercise routine, and alternate between high-impact and low-impact activities, such as running and swimming. This can help reduce the stress on your plantar fascia and your heel, and prevent overuse injuries.
Listen to your body, and stop or modify any activity that causes pain or discomfort in your foot or heel. Do not ignore or push through the pain, as this can worsen your condition and delay your recovery.
A common and treatable condition that causes pain and stiffness in the bottom of the heel is plantar fasciitis. The pain is usually worse in the morning or after prolonged periods of standing or sitting, and is caused by excessive stress and strain on the plantar fascia, a thick band of tissue connecting the heel bone to the toes. Rest, ice, medication, stretching, orthotics, night splints, physical therapy, corticosteroid injections, and surgery are all treatments for plantar fasciitis. Wearing comfortable and supportive shoes, maintaining a healthy weight, warming up and stretching before and after exercise, avoiding sudden changes in activity level, and listening to your body are all ways to prevent plantar fasciitis. Keep your feet healthy and happy by following these tips, and enjoy your daily activities without pain.
