Plantar Fasciitis
What is Plantar Fasciitis?
The plantar fascia is a strong and fibrous attachment, like a stretchy, thick rubber band, that runs from the heel to the ball of the foot and toes. It also connects the bones in the foot and forms the arch. Plantar fasciitis occurs when the plantar fascia becomes inflamed due to overuse or overstretching. This inflammation makes it painful when walking or using your foot.
Who Are at Risk?
The following risk factors below may increase the chances of developing planar fasciitis along with other foot and ankle problems. Some common risk factors include:
- Age
- Obesity
- Prolonged standing or walking
- Excessive exercise
- High-impact sports such as running or jumping
Causes of Plantar Fasciitis
The plantar fasciitis functions as a cushion to lessen the impact of various activities such as running, walking or jumping. However, it can get damaged or inflamed from over usage or trauma. Besides over usage and trauma, other causes include:
- Feet shape or structure (high arch or flat feet have an increased chance of plantar fasciitis)
- Improper footwear
- Prolonged standing
Symptoms of Plantar Fasciitis
Plantar fasciitis usually causes an aching-like pain in the feel or the bottom of the foot. However, the pain varies and depends on the type of activity or time of day. Some types of pain include:
- Pain when standing after sitting or sleeping
- Dull, constant ache
- Sharp stabbing pain
- Pain when pressure is applied to the affected foot or heel
When Should I Seek Help?
If you are experiencing persistent heel pain that affects your daily activities, do arrange for a consultation with your healthcare provider for a proper diagnosis and treatment plan. An early diagnosis and treatment can help aid in relieving the pain and rarely require invasive surgical treatment, allowing you to resume your work or daily activities.
Treatment Options
Treatment and pain management for plantar fasciitis can often be resolved with the following options:
- Stretching and physical therapy
- Proper footwear
- Medication and icing to help relieve the pain and inflammation
- Immobilisation with walking casts to help relieve the pressure off the affected foot
- Orthotics
- Autologous plasma injections to speed up healing and reduce pain
- Shockwave therapy to stimulate healing at the injured area
Surgery is rarely done and will only be recommended if the pain persists or if the options mentioned above fail to ease and relieve the pain. Rest assured; your healthcare provider will conduct the necessary examinations before recommending an appropriate treatment plan.
How Can I Prevent Plantar Fasciitis?
Stretching exercises can help prevent plantar fasciitis. Some simple exercises include:
Calf stretches with a towel
1. Stretch your legs out when sitting down and place a medium sized towel under the ball of your foot.
2. Hold the ends of the towel in separate hands and gently pull the towel towards you. Ensure your knees are kept straight.
3. Hold this pose for at least 10 – 15 seconds and repeat these steps for a few times.
Calf stretches against the wall
1. While standing, place your hand against the wall and keep one leg in from with knees bent.
2. Place the other leg behind with knees straightened and lunge forward.
3. Hold this pose for at least 10 -15 seconds before alternating legs. Repeat
these steps for a few times.
Rolling stretch
1. Place a round object under one foot.
2. Roll the object back and forth for at least 10 – 15 seconds.
3. Change the foot and repeat for a few times.
Towel curl
1. Place a towel on the floor and grab the towel with your toes, pulling it towards you.
2. Change foot and repeat it for a few times.