Plantar Fasciitis

Plantar fasciitis pain

Last Updated December 20th, 2021

What is Plantar Fasciitis?

In simple words, Plantar Fasciitis is the inflammation of the Plantar fascia, a thick bow of tissues supporting the arch of our foot. These tissues connect our heel bone (calcaneus) to our toes.  Normally, the Plantar fascia appears like a shock-absorbing bowstring which when subjected to larger stress, may start tearing. Repeated tension on these tissues leads to inflammation causing a stabbing pain in the feet. The pain may vary from slight discomfort to excessively high depending upon the degree of tissue rupture.

 

Causes of Plantar Fasciitis

Plantar fasciitis painThis pain starts from under the heel and gradually spreads inward towards the foot arch. There may be some tenderness in the inner heel region, as the pain grows. The pain is usually sharp in the morning since our feet have remained relaxed for a long while, causing the plantar fascia to curve inwards and shorten.  On walking, the tendons stretch out causing a stabbing pain. It can also be triggered by long intervals of remaining sedentary or walking after exercise (not during).

This kind of inflammation is commonly categorized as an overuse injury where repeated stress and over-stretching of foot arch causes ruptures along the bow of tissues. The onset and severity of pain is likely to be more at the point where the tendons meet the heel bone (calcaneus), where the degeneration of tissue is more.

The presence of following risk factors add-on to the occurrence of this disorder:

  • People aged between 40-60 have high chances of suffering from this pain.
  • Sports and physical activities which are intensive, repetitive and stressful on the heels, such as aerobic dance, long-distance running, ballet dancing.
  • A sudden change from a sedentary lifestyle to physically active lifestyle.
  • Being flat-footed, having high foot-arch or even irregular way of walking can cause uneven weight distribution of body weight on our feet.
  • Obesity can cause the Plantar fasciitis to strain and rupture more, especially when the weight gain is sudden and the feet haven’t gotten accustomed to the increased strain.
  • Poor footwear, which has thin or worn out soles not providing enough cushioning to the feet.
  • Pregnant women sometimes complain of this pain which surfaces in irregular bouts.
  • Certain occupations which require one to be on feet such as factory worker, teacher, waiter etc increase your chances of developing this pain.
  • Tight calf muscles which will further render the feet inflexible causing the plantar fascia to strain even more.

 

What are the symptoms of Plantar Fasciitis?

Plantar Fasciitis remedyThose suffering from Plantar Fasciitis majorly complain of pain and a feeling of stiffness at the bottom of the heel. Some experience a pain in the middle region of the foot. A considerable tenderness is also felt in this region. This pain develops gradually and from only one foot. The degree of pain varies from person to person and depends upon the extent of rupture of the tendons. Some may encounter a dull pain while others feel a sharp throbbing pain which radiates along the entire foot.

Prolonged physical movements such as climbing stairs, excessive walking or running may cause the inflammation to flare up. In such cases, the plantar fasciitis pain is felt after the physical activity has ended.

 

How is Plantar Fasciitis diagnosed?

The most common indicators of Plantar Fasciitis are pain and tenderness in feet. The doctor will check for pain and tenderness in the feet in the exact locations as characterized by Plantar Fasciitis (usually 4cm inward from the heel). You may even be asked to flex and rotate your foot to determine the level of flexibility present. A dull redness and swelling may also be indicative of Plantar Fasciitis. Reflexes of the feet, co-ordination, and balance of the muscles are also checked before ruling out other foot-related issues.

An MRI or X-ray may be taken to make sure that the pain isn’t caused because of any other injury, bone spur, stress fracture or pinched nerve.

 

How to treat Plantar Fasciitis?

Plantar fasciitis diagnosisThe most effective treatment includes combination approach of reducing the painful symptoms, stretching the calf muscles and lower leg muscles to facilitate a gradual healing.

  • Reducing the pain: To reduce the inflammation the best technique is PRICE – Protection, Rest, Ice, Compression and Elevation.  Applying ice to the inflamed region for 10 minutes every hour for 24-48 hours relieves most of the pain. Here, the ice shouldn’t be applied directly to the skin, but in form of ice bags and cold packs.  One should avoid excessive physical activities, and try to keep feet elevated for most of the time when the pain is severe.
  • Taping the feet: Binding the affected feet in soft cloth regularly, much of the strain of Plantar Fascia reduces causing the ruptures to heel faster.
  • Night Splints and Arch Supports: Night splints, a type of foot brace, is quite effective in treating the inflammation as it holds the food in a flexed position, lengthening the Plantar Fascia in few hours. In addition to this, special orthotics or Arch Supports can be used to reduce the pain since they work by distributing the body weight evenly on the feet, thereby reducing the strain on the plantar fascia.
  • Exercises: Stretching the calf muscles and plantar fascia is very important in regaining strength in these muscles after rupture. The plantar fascia is stretched by pulling the toes upward and stretching the foot arch. Rolling a ball under the feet also helps.
  • Surgery: Even after continuous treatment, the pain doesn’t subside, the option remaining is surgery, however, the success rate remains between 70-80%.

 

How can one prevent Plantar Fasciitis?

  • Increase physical activity gradually to prevent the onset of this pain.
  • Wear correct footwear which provides enough cushioning to feet and don’t over-arch them.
  • If you are an athlete, try getting regular sports massages.
  • Apply ice to feet immediately after an intensive workout or prolonged sudden movement.
  • Maintain a healthy weight and have normal walking patterns.
  • Stretch feet before exercise, especially the Achilles tendon and plantar fascia

  

  

 

Dos and Don'ts

Dos
  • Regular toe and calf muscle stretches can decrease the chances of developing plantar fasciitis.
  • Control weight-gain since obesity increases the probability of plantar fasciitis by 140%.
  • Deep tissue massages, twice a week, performed on the foot can help in relieving the pain.
  • Wear a good pair of shoes which provide enough heel and arch support.
  • Try to roll a bottle of frozen water under your feet.
  • Compression socks can help relieve the pain instantaneously.
Don'ts
  • Resort to surgical procedures immediately. Refer to it, when the pain is extreme and not responding to any other technique.
  • Continue physical exercise routine without any breaks.
  • Try to push through the pain. This will exacerbate the condition.
  • Continue wearing your atheletic footwear for long. Change your athletic shoes after every 250-300 miles of wearing them.

 

 

 

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SIBO Diet: The important dos and don’ts of this gut-healing diet A SIBO diet is a diet that works by eliminating certain sugars from your diet and adding fibers…
Glucose-6-Phosphate Dehydrogenase (G6PD) test Glucose-6-phosphate dehydrogenase (G6PD) is an enzyme that is found in every cell of the body and it plays…
Okra: How can this nutrient-dense vegetable help you fight diabetes? Okra is a food which is rich in nutrients and minerals which are extremely essential for a healthy…
shiitake mushrooms healthy
What are Shiitake Mushrooms and why should you eat them? Shiitake Mushrooms are well known for their smoky and robust taste. However, did you know they are replete…
woman with abdominal pain holding ovulation calendar
Ovulation – facts to know about ovulation Learn how and when ovulation occurs, demystify common misconceptions, identify symptoms, methods of detection and right period for…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of cold beer add…
Psyllium Husk: More than just an effective natural laxative Psyllium husk, or isabgol, is a popular natural laxative . But did you in addition to regulating bowels,…
Hydroquinone: Is it the best topical treatment for hyperpigmentation? Darkening of the skin due to high melanin levels is called hyperpigmentation.  Hydroquinone interferes with melanin production thus treating…
The Cabbage Soup Diet: The healthiest way to instant weight loss Cabbage soup diet rapid weight loss diet for those who want to shed those extra pounds in less…
sodium chloride
Halotherapy: How inhaling salt can work wonders for your body Halotherapy is quickly gaining popularity amongst those with respiratory diseases. It has shown promise in its treatment.
How to scrub away stress and fatigue with an Epsom salt bath? Epsom salt is a popular home remedy for many skin ailments. Though there is a lack of scientific…
reflexology massage
Top reasons why you should go for a reflexology massage today Reflexology involves the application of pressure to your feet and hands to encourage self-healing. Could this be beneficial…
CERULOPLASMIN- triple marker
Triple Marker Test A triple marker test is an important prenatal test that is performed to detect the presence of chromosomal…
beta hcg test
Beta hCG Test A Beta hCG test measures the level of human gonadotropin hormones present in the blood that is primarliy…
piles fissure fistula
Allopathy vs homeopathy vs ayurveda treatment for piles, fissures, and fistula Read to know the best form of treatment among allopathy, homeopathy,or ayurveda for piles, fissures, and fistula
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you in digesting food?…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an inexplicable emotional numbness…
How seitan proved to be a blessing in disguise for vegans worldwide Can only meat-eaters enjoy delicious juicy steaks and burgers? With seitan, the best meat substitute available today,even vegans…
10 reasons why you should up your selenium intake Selenium, though a trace mineral, is very much integral to your health. Find out how much selenium intake…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the potatoes) growing close…
Vagus nerve: 7 health benefits of stimulating the “gut-brain” connection As a matter of fact, there are two vagus nerves namely the left and the right but is…
Urologist: When should you visit one and why? A urologist can treat not only genitourinary problems of both men and women but also can treat various…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an organ that once…
shakeology woman
Meal replacement or protein drink? Learn all about Shakeology and its claims Shakeology from Beachbody claims to be the most suitable shake that can aid in weight loss, regulate blood…
tonometry
Tonometry Tonometry uses a device called tonometer to measure the pressure inside the eye. This pressure is depends upon…
phenytoin test
Phenytoin test Phenytoin is a drug that is administered mainly to epilepsy patients. The phenytoin blood test measures the level…
fructosamine test
Fructosamine Test A fructosamine test measures blood sugar glucose content. Fructosamine level can indicate blood sugar level in past 2-3…
anoscopy
Anoscopy Anoscopy is an invasive diagnostic procedure where a small device known as anoscope will be inserted in the…
antiHEV IgM test
Anti hepatitis E virus (Anti HEV) IgM Test Anti HEV IgM test determines the level of the IgM antibodies in the blood, The disease is often…
Holistic Healing: How does it harmonize your mind, body, and soul? Holistic healing is not one healing method, holistic healing encompasses a variety of techniques such as reiki, accupuncture,…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are you too a…
lose weight fast
12 easy and instant steps to successful weight loss Do you want to lose weight without losing your mind? Does weight loss always mean saying goodbye to…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet can bring all…
Moringa drink
Moringa: This could be the most nutrient-dense food known to us! Moringa is a lush green tree brimming with over 90 essential nutrients required for a healthy mind and…
Agave nectar: The bitter truth about this sweetener revealed Agave nectar is considered to be sweeter than the normal table sugar and even contains higher amounts of…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that bromelain can bring…
The right way to prepare Alfalfa sprouts at home Alfalfa or lusan ghas is not just a nutritious animal fodder. This flavonoid-rich herb has some amazing health…
biopsy procedure
Biopsy Biopsy is a procedure of studying a live tissue sample collected from a specific organ for diagnosing a…
ASTtest-liver
AST- Aspartate Aminotransferase Test AST test is a blood test that is used to measure the level of a particular liver enzyme…
hemoglobin variant analysis
Hemoglobin Variant Analysis Hemoglobin variant analysis is a blood test that is used to detect the presence of hemoglobin variants which…
valproic acid test
Valproic Acid Test Valproic acid test is performed to generally check for psychiatric and even neurological conditions such as bipolar disease…
malarial antigen test
Malaria Antigen Test A malaria antigen test is a rapid diagnostic test (RDT) that can detect malarial antigens (proteins) in your…
apolipoprotein a1 test
Apolipoprotein -A1 (APO-A1) Test Apolipoprotein A-I (Apo-A1) constitutes 70% of protein content in high-density lipoprotein (HDL) and helps in lipid metabolism.
Rheumatoid Arthritis xray
Arthritis Profile Arthritis profile is a panel of primarily blood tests used to detect the presence of arthritis or check…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media? Are you one…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know some of the…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your family? You would…
L-theanine attention
L-Theanine: Better sleep, higher focus, and many other benefits Did you know that L-theanine found in green tea can make you sleep better and be focused at…

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