Whether you are athletic or sedentary, you are inevitable from having health complaints at a certain time or age. In today’s article, we are going to shed light on one of the many causes that can deviate from heel pain, which is the plantar fasciitis.
Before, we jump right into the article it is helpful to understand what we mean by plantar fasciitis, what are the possible causes and more importantly what are the available treatment to alleviate the pain of this condition.
What helps plantar fasciitis? Before knowing this problem
Simply put, the Plantar Fasciitis is a result of inflammation at the level of the foot bottom more particularly at a thick, fibrous tissue band named ”fascia” connecting your heel bone to your toes (plantar fascia). The tissues that we have mentioned are the ones supporting the foot muscles and curvature.
Therefore, whenever they are continuously extended and stretched, they cause a stabbing kind of pain that commonly befalls in the first steps you make. As you can tell this can cause pain and inflammation to the patient and should be treated in order to help alleviate the level of discomfort over time.
What helps plantar fasciitis? Then Know possible causes of the plantar fascia?
While the exact cause of this condition is not very clear to some yet, studies have shown that many factors can cause this foot pain condition. Some of the factors include an excessive foot joint movement like running, jumping, hopping or even excessive walking. Others include inconvenient footwear or some particular disease such as reactive arthritis.
Obesity can also be considered as a great factor leading to the development of plantar fasciitis. This is mainly possible when there is a sudden weight gain which can augment the level of pressure and tension on the ligaments (ex: pregnant women).
Furthermore, closefitting and firm Achilles tendons that connect your calf tissues to your heel bones can develop plantar fascia pain. Simply wearing shoes with soft soles and poor arch support can also result in plantar fasciitis.
3rd point know symptoms of Plantar Fasciitis?
The usual and common symptom is a continuous stabbing pain at the bottom level of your feet. You will feel the gravest and ominous pain, especially in the first steps after you get out of your bed in the morning. It can also be felt after a long-standing still in one place or sudden standing from lying down.
This kind of pain is not usually felt during the movement itself, it is either felt at the beginning of the movement and it takes place as a stabbing and sharp pain or after the exercise. Generally, this pain develops over time if it is not treated carefully and efficiently.
How can you save yourself from Plantar Fasciitis?
In order to make sure that the Plantar Fasciitis does not develop for worse over time, a full physical exam and diagnosis are essential to speed up the healing process. However, you have to keep in mind that recovery sometimes can take up to 12 months. Therefore, you have to be patient and consistent in doing all the necessary steps to get your feet back to its normal condition.
- Conservative Treatment:
In a lot of cases, people who have been diagnosed by plantar fasciitis recover by applying traditional treatments, including resting, small yet effective stretching exercises and icing. These are considered some of the home remedies that people tend to look for to treat this feet condition.
- You can start your home therapy journey by staying away from doing extensive and powerful movements. Cut back any exercises or motions that make your foot aches and make sure to avoid hard surfaces when you walk.
- Applying ice to the area for at least4 times per day for 15 minutes can help you reduce the pain and swelling.
- It is also important to perform at least 15 minutes per day some stretching exercises that will help you expedite the recovery process and diminish pain more rapidly. Some of these exercises can include:
- The Plantar Fascia Stretch: all you have to do is to fold a stretchy towel around your football while maintaining a straight position for your knees and pull toes toward the direction of your face. Keep the holding for at least 40 seconds and then release. Try to repeat multiple times.
- The second exercise is to help you with your Achilles tendon. Face the wall and do simple push-ups exercises while maintaining your back knee staring and your front one bent.
- The last exercise is a simple dynamic stretch. This exercise basically implicates a foot rolling over a rolling pin standing, or resting.
If these home remedies methods doe not helps you heal, your doctor might advise you to wear night splints. This is another supporting method that can assist your stretching process. In fact, night splints are a kind of brace that secures your foot in an adjusted posture and working on stretching the plantar fascia tissues overnight. This method can help diminish the pain and discomfort level when you get up in the morning and make your first steps.
Also, getting yourself orthopedic shoes can help you reduce the pain by spreading the tension and avoid developing the plantar fascia.
When it comes to medical prescriptions, pain relievers are the most common ones. In this category, we can find ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve). Al these can alleviate the ache level and the inflammation in relation to Plantar fasciitis.
- Surgeries and other methods:
If your condition can’t be healed using the conservative method and pain relievers, then you might consider other procedures.
1. Injections: this method is used only for temporary and brief pain easing. It happens at the level of the delicate and painful area by simply injecting steroid medication. However, you have to be careful with injections, as extensive use of them can lead to a rupture.
2. Extracorporeal shock wave therapy: this happens by sending sound waves to the identified area to stimulate recovery. This method is generally used for chronic plantar fasciitis.
3. Surgery: This method should be your last option. If none of the previously mentioned therapies or method worked for you, then you should opt for a surgery. Surgeries on the plantar fascia are usually done when there is great and severe pain that is unbearable. Surgeries int his condition might come with side effects including the weakening of your arc tissues.
To avoid and prevent plantar fasciitis it is important to take the necessary treatments that will help you by either alleviating the pain or reducing the inflammation. The recovery process can be long so you have to have patience and to be dedicated consistent in your treatment. Also, you have to make sure to consult your doctor for further advice.