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Health Blog | 3 MIN READ
Plantar Fasciitis
Dr. Alaa
Understanding The Plantar Fascia
Plantar Fasciitis is one of the most common causes of heel and foot pain. Your plantar fascia experiences a lot of wear and tear in your day-to-day life. Overbearing your feet can damage your ligaments. When the plantar fascia inflames, it causes heel pain and stiffness. A thick web-like piece of tissue padding the bottom of the foot from the heel bone to the toes creating the arch of the foot. It is the shock absorbers located in the arch of your feet, it assists your walking and movement.
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Plantar Fasciitis
Plantar Fasciitis Diagnosis
Plantar fasciitis is one of the many causes of heel pain. Other causes may include:
● Nerve Compression
● Fracture or stress (in the calcaneus)
● Loss of tissue fat under the heel
Plantar fasciitis can be distinguished upon a medical analysis of your daily activities and medical history. diagnose scoliosis based on any asymmetry, bump or imbalance. It is less detailed and can not entail the severity or degree of the curve but is a simple initial test anyone can perform.
Causes
Physical activity. Doing sports or activities such as running, gymnastics and dancing that place substantial force on your heel bone.
Spending too much time on your foot. Plantar Fasciitis tends to develop as a result of overusing and overstretching this ligament.
What puts you at risk of plantar fasciitis:
A scoliosis present at birth or young infants where the spine is curved sideways. It is a result of deformed vertebrae or ribs that may be caused by a variety of development factors.
● Being Flat Footed or Having Arches.
● Being Overweight.
● Being Pregnant
● Wearing stiff soles or poor support for the arch of your foot.
● Having tight calf muscles.
Plantar Fasciitis Symptoms
● Dull Or Sharp Pain Under The Foot
● Ache Or Burning
● Swelling
Pain worsens after:
● You take the first steps in morning
● After sitting or standing for long periods of time
● After intense training
Plantar Fasciitis Treatment
Physical therapy. A great non-surgical option for stretching your fascia and Achilles tendons. You and your physiotherapist will work on strengthening your lower leg muscles to remove some of the workload on your plantar fascia and stabilize your walk and function.
Dry Needling. It uses a thin microfilament needle to puncture the surface of the skin providing a mechanical stimulus to manage pain and movement impairments found in plantar fasciitis. It acts like a massage but does not need that release pressure like the hand does, the pressure is constant thus relieves pain quicker.
Shockwave therapy. Extracorporeal shock wave therapy is excellent for pain management, sound waves dive down your heel stimulating the ligaments. You may experience a little pain, bruising and swelling.
Plantar Fasciitis Massage. Given plantar fasciitis is a repetitive strain injury to the tissue in the lower foot. A deep tissue massage can be an efficient option to relieve and recover that strain. Learn more about sports therapy. Redirect them to SP page.
Rest. It is important to allow your foot to rest after running or an activity that strains the muscles. Swimming and light-impact activities can allow you to get moving without hurting your plantar fascia. When you return to running, make sure you warm up and get back slowly.
Plantar Fasciitis Prevention and Exercises
■ Consistent gentle stretching can loosen, reduce and prevent muscular pain in the calves and plantar fascia.
■ Stop your high-impact exercises and stretch to prevent the pain from reoccurring.
■ Wearing shoes that cushion and support your foot.
■ Ice therapy
Calf Stretch
Stand away from the wall at an arm's reach, place your right foot behind your left and gently bend. Maintain a straight knee and ensure your heels are on the ground. Hold the stretch for around 15-30 seconds and repeat three times.
Plantar Fascia Stretch
Grab a frozen bottle or a foam roller and roll for a minute and switch
Big Toe Stretch
Next, put a leg over the other, and gently pull your big toe. Do this three times and repeat with the other.
Plantar Fascia Stretch
Place the towel under your feet and grab its sides towards you for 15-30 seconds, repeat three times.
Potential Complications of Plantar Fasciitis
■ Legs
■ Knees
■ Back
■ Hips
People Also Ask :
You should notice your symptoms of plantar fasciitis going away as you attempt different
treatment options, it may however take anywhere from weeks to months for your plantar
fasciitis to improve.
When…
● You experience heel or foot pain that is ongoing for longer than a week.
● Your symptoms do not seem to improve after a week or two of treatment.
● Stretch before and after high-intensity exercises.
● Allow your feet to recover after the exercise.
● Wear supportive shoes.
● Purchase new shoes every half a year.
A note from Healthagon Rehabilitation Centre
Plantar Facitis is very common and one of the main causes of heel and foot pain. Talk to a healthcare provider if it does not get better in a week, and they will provide both clinical and homecare treatment options.are the result of spinal curvature. Acupuncture therapy treats this pain and restores movement and function.
As annoying as it is to step away from doing what you love such as running or dancing, it is sometimes crucial to allow your feet to rest as they withstand a lot of pressure. effective option to loosen tight muscles and relieve discomfort. The massage can also induce mechanical responses such as increasing blood circulation, returning the connective tissue, tendons and ligaments.