Plantar fasciitis can be a condition that causes inflammation. It is found in the plantar fascia. This is a tissue band that runs down the bottom of your feet. The plantar fascia acts like a rubber band. It connects your heel and toes, creating the arch of your foot. A high arch is created when the band is small. If the band is longer, you will have a lower arch, or flat arch. The tissue is covered with fat, which helps to absorb shocks. Heel swelling and pain can be caused by damage to the plantar fascia.
Plantar fasciitis symptoms
Plantar fasciitis is characterized by pain and swelling. The pain may get worse in the morning, or when you press down on your heel. It can be dull or sharp depending on what time it is and what you are doing.
What causes plantar fasciitis?
The plantar fascia changes as you age. It becomes less elastic and more like a rope. Your heel's fat pad becomes less flexible and is unable to absorb shock as well. Extra shock can cause damage to the plantar fascia, which may cause it swelling, bruise, or even tear. Many people experience some pain.
Plantar fasciitis can also be caused by repeated impact on the heel from running, walking, and standing.
How can plantar fasciitis be diagnosed?
Your doctor will inspect your foot and discuss your symptoms. Your doctor will ask about the nature of your pain and when it occurred. To make sure that the pain isn't caused by another condition, your doctor might order tests. These tests may include an X-ray and magnetic resonance imaging (MRI).
Can plantar fasciitis can be avoided or prevented?
Plantar fasciitis can't be prevented if it is caused by aging. There are some risk factors that may increase your chances of developing it. These risk factors can be avoided. These risks include:
- Obesity and being overweight
- Having diabetes
- Spending the majority of your day on your feet
- Repeated movements that have a greater impact on your heels and feet
- In a very short time, you can become very active
- Very high arches
- Tight calf muscles
Treatment- relief from plantar fasciitis
Most cases will begin with simple home remedies. These can vary depending on what is causing your pain.
- You may have to reduce the amount of time you run or walk. Talk to your doctor about how much exercise is recommended.
- Talk to your doctor if you have high arches. These inserts support your arches. These will be required to fit you.
- Losing weight, especially if you're overweight or obese can reduce the pressure on your heels.
- Place some padding on the ground where you will be standing if your job requires that you stand for long periods. Orthotics can also be used to cushion your heels.
It is important to stretch your legs and feet. These stretches should be done at least twice daily. When you stretch, don't bounce.
- Plantar fascia stretchStand straight and place your hands against a wall. Your injured leg should be placed slightly behind your other leg. Slowly bend your knees with your heels flat on a hard surface and your feet straight ahead. The lower leg should feel stretched. You should hold the stretch for between 10 and 15 seconds. Repeat the stretch six to eight times.
- Calf stretchStand straight and place your hands against a wall. Your injured leg should be placed behind your other leg. Keep your injured leg straight and your heel on the ground. With your feet straight ahead, bend your front leg slowly. The stretch should be felt in the middle part of your calf. Tend to hold the stretch for between 10 and 15 seconds. Repeat the stretch six to eight times.
It is important to do strengthening exercises. By standing on your ball foot at the edge a step, and lifting your feet as high as you can, you can strengthen your leg muscles. Your heel should be slightly lower than the edge of your step if you relax between toe raises. To strengthen your feet muscles, grab a towel and hold it with your toes. These exercises can be repeated several times per day.
Naproxen and ibuprofen can be used to reduce swelling and pain. Before you take a new medication, talk to your doctor.
