Plantar Fasciitis - Like walking on glass every morning when you get up!

What is Plantar Fasciitis?

Plantar fasciitis is a common foot condition that causes pain in the heel and bottom of the foot. It involves inflammation of the plantar fascia, which is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. This tissue plays a crucial role in supporting the arch of your foot and absorbing shock when you walk. When the plantar fascia becomes inflamed, it can cause significant discomfort and pain, especially during the first steps after waking up or after periods of rest.

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What Causes Plantar Fasciitis?

Several factors can contribute to the development of plantar fasciitis:

• Repetitive Stress: Activities that put a lot of stress on the heel and attached tissue, such as running, dancing, and aerobics, can lead to plantar fasciitis.\
• Foot Structure: People with flat feet or high arches are more prone to this condition. Flat feet may reduce shock absorption, while high arches can cause the plantar fascia to be overly tight.
• Age Middle-aged individuals are more likely to experience plantar fasciitis as the muscles supporting the foot arch weaken with age.
• Weight: Being overweight adds extra stress to the plantar fascia, increasing the risk of inflammation.
• Pregnancy: Hormonal changes and weight gain during pregnancy can lead to plantar fascia overload.
• Footwear: Wearing shoes with poor arch support or stiff soles can contribute to the problem, as can standing for long periods on hard surfaces.

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What are the Symptoms of Plantar Fasciitis?

The symptoms of plantar fasciitis can vary in severity and duration, but they often include:

• Heel Pain: A sharp, stabbing pain in the bottom of the heel, especially noticeable with the first steps in the morning or after sitting for a long time.
• Pain After Activity: The pain typically worsens after exercise or physical activity, although it might not be felt during the activity itself.
• Tenderness and Stiffness: The bottom of the foot may feel tender to the touch, and there may be stiffness, especially after waking up or sitting.

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How is Plantar Fasciitis Diagnosed?

Diagnosis of plantar fasciitis usually involves a physical examination by a healthcare provider. They will check for pain points in your foot and may ask about your lifestyle and physical activities. In some cases, imaging tests like X-rays or ultrasounds may be used to rule out other causes of heel pain, such as fractures or bone spurs.

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Treating Plantar Fasciitis

Rest and Lifestyle Changes

One of the first steps in treating plantar fasciitis is to reduce activities that worsen the pain. Resting the foot and avoiding activities that put stress on the plantar fascia can help reduce inflammation and pain.

Medications

Over-the-counter pain relievers like ibuprofen or paracetamol can help manage pain and reduce inflammation. These should be used as directed by a healthcare provider.

Night Splints and Orthotics

• Night Splints: Wearing a night splint can help stretch the plantar fascia and Achilles tendon during sleep, reducing morning pain.
• Orthotics: Custom or over-the-counter shoe inserts can provide additional arch support, helping to distribute pressure more evenly across the foot.

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Exercise Therapy

Exercises are really helpful in treating plantar fasciitis. Our Physiothiotherapists, Chiropractors, or Exercise Physiologists at Tangram Health can guide you through exercises to stretch the plantar fascia and Achilles tendon. Strengthening exercises for the lower leg muscles can also help stabilise the ankle and heel.

Injections

In some cases, corticosteroid injections may be used to reduce inflammation and pain. However, these are typically considered only when other treatments have not been successful.

Surgery

Surgery is rarely needed for plantar fasciitis and is usually considered only when all other treatments have failed. Surgical options may involve releasing the plantar fascia to relieve tension and inflammation.

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Preventing Plantar Fasciitis

Importance of Exercise

Regular stretching and strengthening exercises can help prevent plantar fasciitis. Stretching the calf muscles and plantar fascia can improve flexibility and reduce the risk of inflammation. Low-impact exercises, such as swimming or cycling, can help maintain fitness without putting excess strain on the feet.

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Footwear Choices

Wearing supportive shoes with good arch support and cushioning can prevent plantar fasciitis. Avoiding high heels and shoes with poor support is crucial. It's also important to replace worn-out shoes regularly, especially if you engage in activities that involve a lot of running or walking.

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Weight Management

Maintaining a healthy weight can reduce the stress on your feet and lower the risk of developing plantar fasciitis. A balanced diet and regular exercise can help in managing weight effectively.

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Gradual Activity Increase

When starting a new exercise routine or increasing physical activity, it's important to do so gradually. Sudden increases in activity levels can put excess strain on the plantar fascia, leading to inflammation.

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Take home message

Plantar fasciitis is a common condition that can cause significant discomfort, but with proper management and preventive measures, most people can find relief. Understanding the causes and symptoms can help in early diagnosis and treatment. By incorporating supportive footwear, regular stretching, and maintaining a healthy lifestyle, you can reduce the risk of plantar fasciitis and keep your feet healthy and pain-free.