Plantar fasciitis, definition, symptomes, causes, exercises

Definition:

Plantar fasciitis is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes (plantar fascia).

Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning. As you get up and move, the pain normally decreases, but it might return after long periods of standing or when you stand up after sitting.

Symptoms:

Plantar fasciitis causes pain in your heel. It’s usually worse when you take your first steps in the morning or after you’ve been sitting for a long time. It tends to feel better with activity but worsens again after you spend a long time on your feet.

Causes:

Your fascia supports the muscles and arch of your foot. When it’s overly stretched, you can get tiny tears on its surface. This can bring on pain and inflammation.

Risk factors:

• Are female
• Are 40 to 60 years old
• Are obese
• Have flat feet or high arches
• Have tight Achilles tendons, or “heel cords”
• Have an unusual walk or foot position
• Often wear high-heeled shoes
• Spend many hours standing each day
• Wear worn-out shoes with thin soles

Diagnosing Plantar Fasciitis

Your doctor will ask about your symptoms and check your feet to see where you’re having pain. They sometimes want you to have imaging tests to make sure something else isn’t causing your problem. These tests include:

• An X-ray to rule out bone fractures or arthritis
• An MRI to look for fractures

Plantar Fasciitis Treatment

Your treatments may include:

•  Icing the area.
•  Night splints. You wear these to stretch your calf and foot while you sleep.
•  Physical therapy. Certain exercises can stretch your fascia and Achilles tendon and strengthen your leg muscles, which will make your ankle and heel more stable.
•  Rest. Stop doing things that make the pain worse. This might include some types of exercise, like running or jumping.
•  Supportive shoes or inserts. Shoes with thick soles and extra cushioning will make it less painful for you to stand or walk. Arch supports can distribute pressure more evenly across your feet.
•  Taking pain-relieving non-steroidal anti-inflammatories (NSAIDs) like ibuprofen or naproxen sodium. Should not be given without a medical prescription.

Once you begin treatment, you’ll usually see improvement within a few weeks. If you aren’t better then, your doctor might try treatments like injections of platelet-rich plasma (PRP) to ease inflammation. In rare cases, you might need surgery.

As we mentioned before, physical therapy and exercises can play a huge role in reducing pain. The exercises will strengthen your leg muscles, but this needs to be done slowly and you have to be patient, since you are not going to see the result overnight.

This video show variety of exercises that can be done simply at home. Bear in mind that sometimes these exercises need a follow-up with your therapist especially when the pain is unbearable, or you are going through an acute inflammation. listen to your body, don’t push if any of the exercises given are triggering your pain.

Here is another video that can be helpful for plantar fasciitis:

Link:  https://www.instagram.com/p/CEWJKYHJ8Yo/

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