Plantar Fasciitis: What You Need to Know From a Foot Expert

What is a bruise?

Plantar fasciitis is a condition in which the plantar fascia (fascia) on the bottom of the foot becomes inflamed or torn due to repeated pressure or pulling. The main symptom is heel pain, especially in the morning or after sitting for a long time or just getting up and walking.

Causes of heel bruises: Who is most at risk?

Bruises can be caused by a number of factors, which can be divided into direct and indirect causes.

Direct cause

Walking, standing or running for long periods of time without rest breaks
High-impact exercises, such as long-distance running or jumping
Abnormal foot shape such as Flat Feet or High Arch

Indirect causes

Being overweight puts too much force on the soles of your feet.
Wearing shoes that do not provide adequate support
As we age, fascia becomes less flexible.
Chronic conditions such as diabetes or osteoarthritis

Treatment approaches: from basic to advanced

Treatment of plantar fasciitis can be divided into 2 stages: Short-term treatment and Long-term treatment

Short-term treatment: immediate pain relief

Cold compress: Use an ice pack or ice bottle and roll it under the soles of your feet for 15-20 minutes.
Stretch the muscles in the soles of the feet and calves.: Reduces tension in fascia
Use heel cups.: Helps absorb shock
NSAIDs: Such as ibuprofen, which reduces inflammation.

Long-term treatment: Preventing recurrence

Adjust walking and standing posture
Use individually designed insoles.
Keep your weight within normal limits.
Exercises to strengthen foot muscles

Biomechanics and Insoles: The Key to Heal Plantar Fasciitis

Custom orthotics can help improve the distribution of pressure on the plantar fascia, reduce plantar fasciitis, and provide pain relief. Research from Journal of Foot and Ankle Research Found that Personalized insoles reduce pain in plantar fasciitis patients by 75% within 3 months

Physiotherapy, Yoga and Pilates for Plantar Fasciitis Treatment

Physical Therapy: Using shockwave therapy or dry needling techniques
Yoga: Poses that stretch the calf muscles and soles of the feet, such as Downward Dog.
Pilates: Focus on strengthening the muscles around the ankles.

Final treatment: When all else fails

If other treatments do not help, your doctor may consider: Steroid injection or Plantar Fascia Release Surgery which has advantages and disadvantages that must be carefully considered

Conclusion: Prevention is better than cure.

Choose shoes that support the arch of your feet.
Stretch your soles and calf muscles regularly.
Avoid activities that require excessive footwork.

For those with chronic plantar fasciitis Biomechanics adjustment and use of insoles are the best options.

References:

If you would like further advice on treating heel spurs Contact a podiatrist at Curve Foot Health Center today!