Plantar Fasciitis
Plantar Fasciitis: Plantar fasciitis is a common & often painful condition affecting the heel &/or sole of the foot. It involves inflammation &/or irritation from tears in the plantar fascia. The plantar fascia is a thick band of tissue that runs from the heel to the toes & provides arch support. When this tissue becomes inflamed or irritated, it results in sharp pain, especially during the first steps of the day or after long periods of standing. Approximately 1 in 10 people will experience plantar fasciitis in their lifetime & it commonly occurs between the ages of 40 & 60. Addressing this condition early is the best way to heal it & to limit further complications.
Plantar Fasciitis, Because: The causes of plantar fasciitis are related to overuse, excessive strain, repetitive foot motion, poor foot mechanics, tight calf muscles & age related changes. Examples of these causes are: Running (especially on hard surfaces); Long-distance Walking/Hiking; Occupations requiring Prolonged Standing; Dancing; High-impact Fitness Exercises; Weightlifting (e.g., squats, deadlifts); Improper Footwear (high heels, worn-out shoes); Increase in Physical Activity without building strength & flexibility); Sports involving jumping &/or quick directional changes (volleyball, basketball, tennis, soccer); Overweight/Obesity. Being aware of these causes is the first step in identifying plantar fasciitis.
Heel Healing: Healing plantar fasciitis varies per individual & is dependent on the cause, duration & re-injury. Treatment often requires a combination of rest, physical therapy & lifestyle adjustments. Some common treatment recommendations for managing inflammatory symptoms are rest, ice, anti-inflammatory/pain-relief medications & avoidance of the causal activity. Daily foot & calf stretching & strengthening, warmth/heat & fascia massages are also recommended as part of the healing process. Footwear recommendations range from night splints, to insole arches & low-heals to gradually introducing barefoot walking. And to prevent re-injury, do not push through painful activities. Such interventions can alleviate symptoms, heal & prevent its recurrence. In severe cases, physician may recommend corticosteroid injections, sound-waves, ultra-sonic repair or, rarely, surgery.
Plantar Fasciitis Exercise: Specific rehab exercises for plantar fasciitis focus on stretching & strengthening the foot & calf. Calf stretches, such as standing with hands against a wall & extending one leg back while keeping the heel on the ground, can improve flexibility. Rolling a tennis ball under the foot or a soft tissue massage tool can help the healing process. Toe curls using a towel, where you scrunch the towel towards you with your toes, strengthen the muscles supporting the arch. Regularly performing such exercises can reduce pain and enhance recovery.
Plantar Fasciitis Footwear: When it comes to footwear, choosing between arch support shoes and barefoot shoes can be confusing. Arch support shoes provide cushioning and stability, reducing stress on the plantar fascia. While these shoes can offer immediate relief, they may weaken foot muscles over time. Barefoot shoes promote natural foot movement & strengthen foot muscles by providing minimal cushioning and support. This can be beneficial for some, as it encourages a more natural gait and improved foot strength. However, for those with plantar fasciitis, the lack of arch support can exacerbate pain and discomfort. The best choice depends on individual foot mechanics and personal comfort, often requiring trial and error to find the optimal balance of support & strengthening.