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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ASTtest-liver
AST- Aspartate Aminotransferase Test AST test is a blood test that is used to measure the level of a particular liver enzyme…
leptospira Igm test
Leptospira-IgM Test A Leptospira-IgM test is a blood test which is carried out to detect anti-Leptospira IgM antibody. Leptospirosis is…
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…
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?…
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…
Coconut sugar: What is it and is it healthier than table sugar? In the long list of things that the wonderful coconut gives us, coconut sugar is another remarkable addition.…
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…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea (or red bush)…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a tangy flavor to…
Fibromyalgia fatigue
HCG Diet: The dangers of using this diet to lose weight HCG is a natural hormone produced by both men and women that corresponds to fertility. But how 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…
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…
Barium-enema
Barium Enema Barium enema is also known as colon x-ray. Here, the patient is asked to consume small amount of…
Bronchoscopy procedure
Bronchoscopy Bronchoscopy is a procedure where in a scope is inserted into the lung pathway to observe any growth…
amylase test
Amylase Test Amylase test is done by checking the level of this protein in the blood sample and also in…
BULIMIA NERVOSA vomiting
Can you get addicted to food? Learn everything about food addiction What is food addiction? How can people get addicted to eating? Is it an unhealthy eating habit or…
Period sanitary napkin-menstruaion-blood-colors
Period blood – what it says about your health Your period blood color and consistency indicate what is happening in your body. Is your blood bright red…
Sweeteners-good or bad?
Sweeteners – Are They Good or Bad for Our Health? Sweeteners can be artificial and natural. Learn about the different types of sweeteners and their health benefits and…
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…
avocado benefits
Avocado: 15 reasons why this fruit should be a staple in your diet Did you know that the word avocado literally means "testicles". Don't get grossed out as this power-packed fruit…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does our poop turn…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find out why should…
edamame
Edamame: How healthy are these green baby beans? Edamame or "immature" soybeans are soft and easily digestable forms of soybeans that are great as an eveyday…
Oil of Oregano: The one-stop essential oil you’ve been looking for Are you plagued by a weak immune system? High body inflammation accompanied by pain and infections? Why not…
Cayenne: The remarkable benefits of these red hot chili peppers These may make you rush for a glass of water, but cayenne pepper is actually a healthy additive…
Did you know drinking alkaline water could be the healthier choice for you? Ever wondered how safe is your drinking water in terms of pH? Recent studies have revealed that Alkaline…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the local culture. It…
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…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the most powerful antioxidant…
Goji berry: A traditional Chinese berry that packs the best of antioxidants Goji berry is an ancient berry that is considered to be power-packed with nutrients and antioxidants. Which means…
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…
GGt test
GGT – Gamma-Glutamyl Transferase Test GGT or gammaglutamyl transferase test is a liver function test that is used to detect the extent of…
blood elements analysis
Blood Element Analysis Test A blood element analysis is a blood test performed to measure the level of toxic elements such as…
folate test
Folate test The Folate test measures and monitors the levels of folic acid in the blood. This test is also…
lipase test
Lipase Test A lipase test is a blood test performed to quantitatively measure the level of the enzyme lipase in…
rosacea-treatment--before-_-after
The best and safest ways to treat rosacea Rosacea is a skin disease that is characterized by reddish hives and rashes on the face. Read more…
Hepatitis A virus infected liver
Hepatitis A Virus (HAV) Total Blood test to look for IgM antibodies to know if you are infected with Hepatitis A virus (HAV),…
kshar sutra
Kshar sutra treatment for piles, fissures and fistula Read to know the benefits and side effects of kshar sutra to treat anal piles, fissures, and fistula…
Splenda
Splenda Splenda is an artificial sweetener derived from Stevia plant extracts. It is low in calories and a popular…
quinoa salad
Quinoa : A prodigious superfood you need to include in your diet today! Quinoa - what is so special about this native South American grain that has taken the world by…

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