If your initial few steps out of bed in the morning cause serious pain in the heel of your foot, you may have plantar fasciitis, an abuse damage that influences the sole of the foot.
A diagnosis of plantar fasciitis means you have inflamed the tough, fibrous band of tissue (fascia) connecting your heel bone to the base of your toes.
What is plantar fasciitis?
Risk Factors
Plantar fasciitis is a common and often persistent kind of repetitive strain injury afflicting runners, walkers, hikers, and nearly anyone who stands for a living — cashiers, for instance. There are many factors that can make you more prone to the condition:
1. Tighter calf muscles that make it difficult to flex your foot and bring your toes up toward your shin
2. Obesity
3. Very high arch
4. Repetitive impact activity (running/sports)
5. New or increased activity
Cause
The plantar fascia is designed to absorb the high stresses and strains we place on our feet. But, sometimes, too much pressure damages or tears the tissues. The body’s natural response to injury is inflammation, which results in the heel pain and stiffness of plantar fasciitis.
You’re more likely to develop the condition in case you’re female, overweight or you have an occupation that requires walking or remaining on hard surfaces. You’re likewise at danger in the event that you do work out, particularly if you have tight calf muscles that limit how far you can flex your lower legs. Individuals high curves likewise are more inclined to plantar fasciitis.
Symptoms
The most common symptoms of plantar fasciitis include:
* Pain on the bottom of the foot near the heel
* The pain classically occurs right with the first few steps after getting out of bed in the morning, or after a long period of rest. The pain subsides after a few minutes of walking
* Greater pain after (not during) exercise or activity. You’re more likely to feel it after the exercise.
If you don’t treat plantar fasciitis, it may become a chronic condition. You may not be able to keep up your level of activity, and you may develop symptoms of foot, knee, hip and back problems because plantar fasciitis can change the way you walk.
Treatment
More than 90% of patients with plantar fasciitis will improve within 10 months of starting simple treatment methods.
Rest. Diminishing or halting the exercises that aggravate the pain is the initial phase in decreasing the pain. You may need to stop athletic exercises where your feet beat on hard surfaces (for instance, running or step aerobics).
Ice. Rolling your foot over a cold water bottle with ice for 20 minutes is effective. This can be done 3 to 4 times a day.
Nonsteroidal anti-inflammatory medication. Ibuprofen or naproxen reduce the pain and inflammation. Using the medication for more than 1 month should be reviewed with your primary care doctor.
footExercise: Plantar fasciitis is aggravated by tight muscles in your feet and calves. Stretching your calves and plantar fascia is the most effective way to relieve the pain that comes with this condition.
Cortisone injections. This is a type of steroid, a powerful anti-inflammatory medication. It can be injected into the plantar fascia to reduce the pain. Your doctor may limit your injections.
Supportive shoes and orthotics. Shoes with thick soles and additional padding are essential. As you step and your heel strikes the ground, a lot of pressure is put on the fascia, which causes miniaturized scale injury. A cushioned shoe decreases this pressure that happens with each progression. Delicate silicone heel cushions are economical and work by lifting and padding your heel. Pre-made or custom shoe additions are likewise useful.
Extracorporeal shockwave therapy (ESWT). During this procedure, high-energy shockwave impulses stimulate the healing process in damaged plantar fascia tissue. Because of the minimal risk involved, ESWT is sometimes tried before surgery is considered.
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