What is plantar fasciitis, and how can it be treated?
Plantar fasciitis refers to a painful condition that causes inflammation at the bottom of your foot, between the ball and the heel. The fascia is the tough tissue that supports your arch.
What is the secret to it?
Plantar fasciitis can be caused by many things, including:
* Wearing high heels
* Gaining weight
* Increased running, jumping, and walking.
One possible reason is wearing high-heeled shoes for prolonged periods of time. The fascia may become shorter if you wear high-heeled shoes (including western-style boots).
When the fascia is stretched, it can cause pain. This could happen when you go barefoot after getting up in the morning.
Plantar fasciitis can be worsened if you gain weight. This is especially true if you are a heavy walker or wear shoes that have poor cushioning.
There is normally a layer of fat tissue underneath your heel bone. This fat pad can be broken down by weight gain and cause heel pain.
Plantar fasciitis can occur in runners who change their routines or increase the frequency of their exercise. Plantar fasciitis can also occur when you change the terrain or exercise surface, or your shoes don’t provide enough cushion.
Plantar fasciitis is more common if the arches of your feet are abnormally high or low than if they are normal.
What are the signs?
Plantar fasciitis’ main symptom is heel pain while walking. Pain may be felt when you stand or even while you are asleep. When your foot is flat on the ground, this pain usually occurs the first thing in the AM after you get up from bed.
This is because your plantar fascia is being stretched. You may feel the pain lessen as you walk more, but it can recur after some rest.
Because your feet are in a relaxed position during sleep, you may not feel any pain.
How can it be diagnosed?
Your symptoms will be discussed with your healthcare provider. Your healthcare provider will ask you about your symptoms. Your heel may be X-rayed.
What is the best way to treat it?
This condition can be treated:
Give your heel a lot of rest. If the pain is severe, you may have to take your feet off for several days.
* When you lie down or sit, raise your heel on a pillow.
* Follow your doctor’s instructions and take an anti-inflammatory medicine such as ibuprofen or another medication. Nonsteroidal anti-inflammatory drugs (NSAIDs) can cause stomach bleeding and other problems.
These risks increase as you get older. Pay attention to the label and follow the instructions. Do not take this medication for longer than recommended by your healthcare provider.
You can also rest your heel on an icepack wrapped in a towel for up to 20 minutes. This can be done several times per day.
* You may be able to keep your plantar fascia stretched by using a night splint.
* Cushion your feet. For a time, you can cushion your feet by wearing athletic shoes. You can also use heel cushions. You should wear the cushions in both your shoes. These cushions are beneficial for overweight people or older adults.
* Your healthcare provider might recommend orthotics or shoe inserts. Orthotics can be purchased at a sports shoe shop or pharmacy or custom-made. If you have high arches or flat feet, orthotics can be beneficial.
* Lose weight if needed.
* Your provider might give you an injection with corticosteroid medication.
* Physical therapy may be necessary to strengthen and stabilize fascia and muscles.
* Surgery is rare.
How long can the effects last?
The pain can get worse over time or become more severe. The pain should subside within a few weeks if you seek treatment as soon as you feel it.
However, if you have suffered from plantar fasciitis for some time, it might take several weeks or months before the pain goes away.
When can I resume my regular activities?
Every person recovers from an injury differently. Your ability to revert to normal activities will depend on how quickly your foot heals.
This is not dependent on how long it has been since the injury occurred. The longer your symptoms last before you begin treatment, the more time it will take for them to improve. It is essential to get back to normal activities as quickly as possible. You could inflict more injury if you return too quickly.
If you start at the top and work your way down, you can safely resume your activities.
* The injured foot has a greater range of motion than the uninjured.
* The injured foot has more strength than the uninjured.
* You can easily walk straight ahead with no pain or limping
What can I do to prevent plantar fasciitis from happening?
Wearing shoes that fit snug and are comfortable is the best way to prevent plantar fasciitis. This is important when you are trying to avoid plantar fasciitis.
Exercise, walk or stand for long periods on hard surfaces. Before your shoes stop supporting your feet and cushioning them, get new athletic shoes.
You should also:
* Avoid repeated jarring to the heel.
* Keep a healthy weight.
* Do your leg and foot stretching exercises regularly.