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Have you been having pain at the bottom of your foot? This may be an indicator of Plantar Fasciitis. Here’s a guide on how to heal plantar fascitis that could be causing your heel pain.
We sometimes provide information on various medical conditions, their diagnosis, and treatment. The material is only for the purpose of enlightenment and it should not in any way be used to substitute medical professional advice. Before using the information, you should always consult a physician for further information.
The information is drafted for general and academic purposes. We will not take responsibility for any damages or losses that might arise because of the application of this information instead of consulting a medical professional.
In this regard, we will conduct an in-depth analysis of this disorder.
- What is Plantar Fasciitis?
- What are the Symptoms of Plantar Fasciitis?
- Causes of Plantar Fasciitis
- How to Heal Plantar Fasciitis at Home
- What Happens when Home Remedies Fail?
- Is there a Cure for Plantar Fasciitis?
- How to Ease Plantar Fasciitis Pain
- Best Shoes for Plantar Fasciitis
- Best Athletic Shoes [Tennis Shoes, Running Shoes]
- Bottom Line
What is Plantar Fasciitis?
The word is derived from two words:
- Plantar– This refers to the sole of the foot
- Fascia– This refers to a fibrous tissue that usually connects bones and other parts of the body
When the two words are combined they form Plantar Fasciitis, which is a condition that is usually associated with the heel pain. Plantar Fasciitis is more prevalent in runners, overweight people, and those who wear shoes that lack adequate support structure.
The symptoms manifest as sharp, stabbing pain during the first few steps in the morning after waking up or after prolonged rest. The duration of the pain varies from one individual to another.
Many of the people suffering from the condition will experience inflammation to the tissue that covers the bottom of their foot.
Notably, you are at higher risk of suffering from Plantar Fasciitis if you:
- Are midlife or older with a potentialr reduction of the heel pads
- Are obese
- Have an unusual walking posture
- Frequently wear high heels
- Frequently wear shoes with worn out and thin soles
- Have tight heel cords
- Have Flat feet
Always remember as much as the disorder is prevalent in women, it also affects men.
What are the Symptoms of Plantar Fasciitis?
Plantar Fasciitis is a condition that comes with several symptoms. Here are some pointers that may suggest that you have the disorder:
- Sharp and stabbing heel pain – As we’ve mentioned earlier, this is one of the most common indicators and the hallmark of Plantar Fasciitis. It manifests as a sharp pain in the heel, which is the area just behind the arch of the foot.
- Experiencing pain on the foot after prolonged rest– If you are experiencing sharp pain when you stand or walk after a prolonged rest period such as sleeping or sitting, it may be as a result of Plantar Fasciitis. This pain usually lessens or disappears after making a couple of steps or after standing for a while.
- Feeling pain when flexing– The disorder causes painful discomfort when flexing the toes and the affected foot upwards towards the shin. This symptom is common in people with tight Achilles tendons.
- Heel tenderness– If you realize you have a very soft heel that is painful when pressed, then it may be an indicator of Plantar Fasciitis.
- Burning sensation on the foot– People with Plantar Fasciitis normally experience a tingling sensation on the affected foot.
- Experiencing pain after prolonged activity- If you experience pain on the heel after strenuous exercise it may be as a result of Plantar Fasciitis.
- Limping– People with the conditions usually avoid putting weight on the affected foot, which leads to limping.
Always remember that the above symptoms are not always a conclusive indicator of Plantar Fasciitis. That’s why you should always seek the opinion of a qualified medical professional.
Causes of Plantar Fasciitis
Notably, planter Fasciitis sometimes occurs without any obvious reason. However, they are certain risk factors that increase your chances of developing this condition.
Some of them include:
- Age – over time, the effects of aging can increase the risk of developing this disorder.
- Foot Mechanics– A foot plays a crucial role in balancing the body’s weight. While anatomically the limb is just designed for this purpose and allowing mobility, there some cases of abnormalities in foot mechanics that might interfere with the process and lead to the development of Plantar Fasciitis. Having a high arch, tight Achilles tendons, abnormality in walking, and flat feet are some of the irregularities that can interfere with weight distribution.
- Standing for a long duration of time– People who are in occupations that require them to stand or for a long duration of time on hard surfaces have higher chances of developing this condition.
- Obesity– Excess pounds induce extra stress on the feet that may lead to the aforementioned disorder.
- Certain types of exercises– Some physical activities such as running long-distances, aerobic dance, and ballet dancing just to mention a few can lead to development Plantar fasciitis.
- Genetics– Some inherited genes may be more susceptible to muscle contractions. This scenario causes shortening and tightening of tendons. Tight Achilles tendon is a precursor to this condition.
Remember, by familiarizing yourself with the above risk factors, you will be able to take good care of your overall feet health.
How to Heal Plantar Fasciitis at Home
With Plantar Fasciitis, you experience a lot of discomfort from pain at the bottom of your heel. Even worse, it may take between 6 and 12 months for the affected foot to return to normal. This is why it is important to understand some home remedies that help to heal the condition fast.
Some of them include but not limited to:
- Using ice or rolling a frozen water bottle on the heel helps to reduce levels of inflammation significantly through stretching of the Fascia Band.
- Wearing protective gear at night such as Night Splint stops the Fascia Band from contracting while sleeping.
- Wearing day braces helps to keep the Achilles tendon and Fascia Band stretched preventing Plantar Fasciitis.
- Using Plantar Fasciitis Compression Socks helps to reduce inflammation and decrease swelling because they increase daily arch support.
- Wearing supportive footwear while running or walking helps to give your body proper support.
- Using supporting insoles helps to alleviate pressure on Fascia, which helps to give proper support to the feet.
What Happens when Home Remedies Fail?
As we mentioned earlier, Plantar Fasciitis affects different individuals differently. Sometimes you may try the home remedies discussed above, but still, the problem persists.
In any type of condition, if the problem seems to escalate, it is always important to secure help from a qualified medical professional.
They mostly recommend home remedies that are customized for a particular type of symptom.
Is there a Cure for Plantar Fasciitis?
As of date, there is no known cure for Plantar Fasciitis. even worse, millions of people suffer from this disorder. The best step of action when you experience heel pain is to manage the symptoms using the methods discussed above.
Most of the treatment techniques used by doctors are geared towards reducing inflammation and stretching the Fascia band. These treatments help to improve arch support underneath the feet.
Countering contraction of the Fascia when sleeping at night is also a great remedy. With many primary doctors just diagnosing the problem by recommending home remedies to manage the symptoms, many people suffering from Plantar Fasciitis are seeking help from chiropractors.
The good news is that only a small percentage of people suffering from the condition develop complications and reach the chronic stage.
If you realize that Plantar Fasciitis is not responding to routine treatment, it is advisable to seek help from an Orthopedist. At this stage, the medical professional introduces further options such as:
- Platelet-Rich Plasma Injections– PRP is used as an alternative therapy for PF and involves the use of injections that are guided by Ultrasound Technology to target and reduce pain.
- Steroid Injection– This is a technique used by Orthopedists to relieve pain temporarily. The downside of the method is that it may weaken the Plantar Fascia Band, which may lead to its rupturing.
- Shock-Wave Therapy– Involves the use of sound waves to hasten the healing process.
- Tenex procedure– This method is used to remove Plantar Fasciitis scar tissue by utilizing a minimally invasive procedure. In simple, it is a non-surgical method to get rid of Plantar Fasciitis scar tissue.
- Surgery– In extreme cases, surgery is the last resort that involves detaching Fascia Band from the heel bone. This procedure comes with inherent risks such as reducing underfoot support and weakening arches and should be avoided if possible.
Always remember that over 90 percent of people with this condition can be healed within 12 months of following the correct home remedy procedures such as wearing supportive shoes amongst many others.
How to Ease Plantar Fasciitis Pain
Plantar Fasciitis comes with a lot of discomforts caused by the pain. That’s why managing the pain is of the paramount essence and the process should take place within 6 months to one year. The most common method people use is taking over-the-counter medications like Naxoprene and Ibuprofen, which are generally painkillers.
Plantar Fasciitis Exercises
Doing plantar Fasciitis exercises at least two or three times a day is a great way to ease recurrent pains. Always consult a doctor to understand the nature of exercises that you should do. Some of the options include:
Wall Calf Stretch
- In the process, you start by placing your hand on a wall
- Stretch one leg behind
- Make sure the leg is straight while pressing the heel on the floor
- Bend the knee of the other leg towards the wall and make sure you feel a stretch up on the leg stretched backward
- Hold the position for 30 seconds and repeat on the other leg
Basic Achilles Stretch
- Repeat all the steps described for the wall calf stretch
- Then Bend the knee of stretched leg and make sure you feel a stretch along Achilles tendon
Towel Toe Stretch
- Before getting out of bed in the morning, sit and stretch your legs in front of you
- Loop a towel behind the top of the toes
- Pull gently the towel towards you
- Make sure you obtain a stretch along the bottom of the foot
Basic Hamstring Stretches
- Bend over
- Touch your toes
- Make sure you feel the stretch up on the back of your legs during the process
Stand on Stair Edge
- Grab the stair railing and make sure you hold it securely
- Stand on the edge of the bottom stair
- Make sure the ball of your feet and toes are close to the edge and the heel is off the stair
- Raise your body up slowly on your toes
- Hold the position then release
Best Shoes for Plantar Fasciitis
A perfect insole is a good remedy for pain and discomfort that comes with Plantar Fasciitis. However, the process of choosing the right kind of footwear can be a very daunting undertaking.
Research shows that improper footwear plays a significant role in escalating the condition.
That’s why you need the help of a professional to help you choose the right kind of shoe that will provide the most support as per your daily activities and footwear needs. Getting your feet scanned for the right insole is always a step in the right direction.
Also, try to make sure that the shoes you choose are plain and simple with just the right arch support and cushion. Whether you are looking for daily shoes, running shoes, work boots, or sandals, make your choice simple and plain. Some of the categories of the best Plantar Fasciitis shoes include:
Best Athletic Shoes [Tennis Shoes, Running Shoes]
Best Work Boot Brands
- Keen Utility Boots-Designed for workers who stand on hard flooring for many hours
- Danner Acadia Boots– Designed for law enforcement officers
- Wolverine DuraShocks Work Boots– Integrate excellent cushioning and flexibility in parts of the feet that matters
Best Flip Flops
Best Shoe Brands
- Merrell Shoes—Engineered to provide excellent cushioning
- Keen Shoes– Integrate a natural shape of the feet
- Dansko Shoes– Provides excellent arch support
- Vionic Shoes – Arch Support, cushioning, shapes the feet
- Keen Sandals– Integrate a wide asymmetrical toe boxes
- Tao Sandals for Women– Provide excellent heel and arch support
- Vionic Shoes – Arch Support, cushioning, shapes the feet
Plantar Fasciitis is a very common issue. The condition causes sharp pain on the heel of the foot. The disease has no specific treatment but can be easily managed through simple home remedies. Always remember you may avoid the disease by reducing the risk factors such as losing weight.