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Plantar fasciitis is a very common type of heel pain. It includes pain as well as inflammation of the plantar fascia. That’s a thick area of tissue that runs across the foot’s bottom and connects a person’s heel bone to their toes.
This condition often causes sharp pain that usually takes place when people take their first steps after waking up. After the foot loosens up, the pain caused by plantar fasciitis usually decreases.
However, it could return after standing or after being seated and then standing up.
This condition is most common among certain people. That includes runners, obese people, and people who wear shoes without enough support.
There are other groups who can suffer this condition, but it’s most common among people who are in certain situations.
If you’re in any of these situations, it’s advisable to take steps to deal with the condition.
Plantar fasciitis symptoms
What are the symptoms of the condition? The majority of people who have plantar fasciitis have pain after taking a few steps in the morning. It’s also common among people who sit down a lot during the day.
The good news is that walking a little can help to reduce the pain/stiffness.
It’s possible that the condition could cause your foot to have pain throughout the day. It’s common to have pain when you do certain actions. That includes standing up for a long time or climbing stairs.
It’s important to keep in mind that if you have one of these symptoms, it doesn’t necessarily mean that you have plantar fasciitis.
In fact, it’s possible the symptom(s) you experience related to foot heel could be caused by something else.
Another important issue to consider is if you have plantar fasciitis like pain at nighttime. In that case, you might have a different health problem. For example, it’s possible that you could be suffering from arthritis or some nerve problem including tarsal tunnel syndrome.
What’s most important is to know the common symptoms of plantar fasciitis. This will help to determine how likely it is that you’re suffering from the condition, or if you’re dealing with something else.
Plantar fasciitis causes
What are the main causes of plantar fasciitis? In normal situations, this band of tissue works as a kind of shock-absorber.
It helps to support your foot’s arch. If the tension in the “bowstring” becomes too high, it can cause tiny tears in the fascia. In the case that the plantar fasciitis is constantly stretched and torn it can cause the area to become irritated as well as inflamed.
There are various risk factors that are linked to plantar fasciitis. For example, the condition is most common among people who are between the ages 40-60.
Certain kinds of exercises can also make it more common to suffer from plantar fasciitis. They include long-distance running, dance aerobics, and ballet dancing. Obesity is another common cause of the condition.
People who must stand up for long periods such as teachers and factory workers also frequently suffer from plantar fasciitis.
Finally, abnormal foot structures can also cause the condition. For example, people who suffer from flat feet, high arches, or walking abnormalities often suffer from plantar fasciitis.
These situations can cause extra pressure on the plantar fasciitis, which can in turn cause pain and discomfort.
Plantar fasciitis prevention
There are many steps you can take to help prevent plantar fasciitis, which you should consider since it can help to prevent a lot of pain and discomfort. It’s particularly important to take good care of your feet.
Make sure to buy and wear shoes that have good arch support as well as heel cushioning. In the case that you have to stand up on hard surfaces, stand on a thick rubber mat when you can to reduce any stress put on your feet.
When you get out of bed in the morning, make sure to put on a pair of supportive shoes. You put a lot of stress on your feet if you wear slippers or walk around barefoot.
Exercise, in general, is highly advisable, yet you should consider it if you suffer from plantar fasciitis. It’s important to do some exercises that stretch out the Achilles tendon that’s located at the heel’s back. This kind of stretching is very important for playing various sports.
However, it’s also important when doing non-athletic exercise as well. Your foot doctor will be able to provide some recommendations for a stretching schedule. Regarding general exercise, you should also slowly boost your exercise levels.
Also, wear shoes with enough support.
If you’re a runner, make sure to alternate your running with other types of sports that won’t put pressure on your heel.
This will help to offset any increased chance of plantar fasciitis that results from running.
Sometimes just sitting down for a short amount of time can help to take stress off your heel and allow your foot to recover. Taking this basic yet effective step can help to reduce pain/discomfort from plantar fasciitis.
If you have to stand for long periods of time at work, you should consider wearing supportive footwear. There should be enough heel cushioning and arch support.
You can also purchase shoe inserts. These can be made of different materials including plastic, rubber, or even felt. These “Orthotics” can lower stress and pull on your plantar fasciitis ligament.
Another helpful home remedy is to put rice on your heel. This helps to lower the foot’s inflammation. You can also alternate hot/cold water.
Sometimes just adding heat can cause the symptoms to worsen. So it’s always important to alternate the two temperature extremes. If ice doesn’t help after 2-3 days, try using a heating pad that you set on low.
Another home remedy is night splints. They stretch out the plantar fasciitis ligament as well as the Achilles' tendon and prevents them getting too tight at night.
Clínica de Acupuntura, Fisiatria e Dor Dr. Hong Jin Pai | Al. Jaú 687 - São Paulo - SP | (11) 3284-2513 | WhatsApp: (11) 99160-4480
As informações contidas nesse site são unicamente informativas, e não tem a intenção de constituir ou substituir a consulta médica. A informação médica via Internet pode complementar, mas nunca substituir a relação pessoal entre o paciente e o médico.
Clínica Dr. Hong Jin Pai. Por Dr. Marcus Yu Bin Pai
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