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Plantar Fasciitis

Ankle/foot

Plantar Fasciitis

Plantar fasciitis is inflammation or irritation of the plantar fascia. Plantar fasciitis is a common enemy for many, as it causes heel pain and affects daily activities. This condition affects the plantar fascia, a thick ligament that runs along the bottom of the foot, supporting the arch and absorbing shock during movement. When it is tight or inflamed, it can cause discomfort and limit your mobility. It is most commonly felt in the morning, when taking the first steps out of bed, or after long periods of standing or inactivity.

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What are the Symptoms?

The characteristic symptom of plantar fasciitis is: 

  • Heel pain: This pain is often described as sharp or stabbing, usually located at the bottom of the heel or near the arch. It is usually most intense in the morning and decreases slightly throughout the day.

Other signs may include: 

  • Stiffness: The foot may feel stiff, especially in the morning, making it difficult to bend the toes and arch.
  • Pain after activity: Standing, walking, or running for a long time can make pain worse.
  • Tenderness: The area around the heel or arch may be tender to the touch.

Predisposing factors / People who are at risk

  • Age: Individuals aged between 40 and 60 are more likely to experience this condition.
  • Physical Activity: Certain activities that put a lot of pressure on your heel and attached tissue, such as long-distance running, ballet dancing, and aerobic dance, can lead to plantar fasciitis.
  • Foot Mechanics: Having flat feet, a high arch, or an abnormal walking pattern can alter weight distribution when standing and add extra stress on the plantar fascia.
  • Obesity: Being overweight can put additional pressure on your plantar fascia.
  • Occupations: Jobs that involve a lot of walking or standing on hard surfaces, like factory work or teaching, can increase the risk.
  • Shoes: Wearing poorly cushioned or supportive shoes can also increase the risk.

Diagnosis of plantar fasciitis

Although the symptoms are usually characteristic, consulting a health professional is essential for a proper diagnosis. Probably:

  • Discuss your medical history and symptoms.
  • Perform a physical exam, evaluating the mobility and sensation of your foot and ankle.
  • In some cases, imaging tests, such as x-rays, may be used to rule out other potential causes of heel pain.

Plantar Fasciitis Treatment

Fortunately, plantar fasciitis is usually treated with conservative measures:

  • Rest: Reducing strenuous activities that aggravate pain allows the plantar fascia to heal.
  • Ice therapy: Applying ice packs to the affected area for 15 to 20 minutes, several times a day, can help reduce inflammation and pain.
  • Stretching: Gentle stretching exercises for the calf muscles and plantar fascia can improve flexibility and reduce tension.
  • Supportive Footwear: Wearing shoes with good arch support and adequate cushioning can distribute stress more evenly and decrease pain.
  • Orthotics: Custom-made orthotics can provide additional support and improve foot biomechanics.
  • Pain medications: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can control pain and discomfort.
  • Physical Therapy: A physical therapist can design a personalized exercise program to strengthen muscles, improve flexibility, and promote healing.
  • Night splints: Wearing splints at night that keep the foot flexed can help stretch the plantar fascia and reduce morning pain.
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Taking Control: Plantar Fasciitis Stretches

Here are some simple stretches you can try, under the guidance of a health professional, to manage plantar fasciitis:

  • Calf Stretch: Stand facing a wall, arms extended, and lean toward the wall until you feel a stretch in your calves. Hold for 30 seconds and repeat 3 times.
  • Plantar Fascia Stretch: Sit with your leg extended and a towel wrapped around your toes. Gently pull the towel toward you, flexing your foot, and hold for 30 seconds. Repeat 3 times on each side.
  • Towel Toe Curl: Sit with a towel on the floor and place your foot on it. Use your toes to squeeze the towel toward you, hold for 5 seconds, and then relax. Repeat 10 times.

Finding shoes with good arch support and cushioning is crucial to managing plantar fasciitis. Look for shoes designed specifically for plantar fasciitis, with features like:

Firm Arch Support: Provides stability and reduces stress on the plantar fascia.

Shock-absorbing soles: Absorbs impact and reduces pressure on the heel.

Good fit: Shoes that fit well and provide adequate support are essential.

Exploring Options: Additional Therapies for Plantar Fasciitis

In some cases, additional therapies for plantar fasciitis might be considered: 

  • Corticosteroid injections: Injections can provide localized pain relief, but overuse should be avoided due to potential side effects.
  • Night Orthodontics: Specialized night braces can help.
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