What is Plantar Fasciitis?
Plantar fasciitis is the inflammation and pain of the plantar fascia.
The Plantar Fascia is a think band of fibrous tissue (ligament) attached from the heel bone (calcaneus) to the toes and runs across the bottom of the foot.
It has an important role in the mechanics of the foot during walking and moving the foot and helps support the arch of the foot.
During exercise the Plantar Fascia stores the memory of stretching then releasing it as it recoils to contribute to force production – this is known as the windlass mechanism.
What are the symptoms of Plantar Fasciitis?
- The main symptom of plantar fasciitis is a stabbing pain near the heel that can last for weeks or months
- Gradual pain or sudden pain when you jump or miss a step
- Pain that worsens after sleeping or sitting for long periods – this is known as “first step” pain.
- The pain can more intense on bare feet or if you are wearing minimal supported shoes
- Swelling in the heel
- Tightness in the Achilles tendon
What causes Plantar Fasciitis?
Plantar fasciitis can be caused by a number of factors such as:
- Type of shoes
- Type of foot structure – Unusually high arches or flat feet
- Tight hamstring muscles that force the Plantar Fascia to work harder
- Tight Achilles tendon that forces the Plantar Fascia to over-stretch
- Overuse, the plantar fascia loses elasticity
- Different types of walking surfaces.
- An increase in activity level like walking or running. When you place weight on the foot, tension and stress in the plantar fascia increases
- Body weight
Runners, athletes and fitness enthusiasts are all vulnerable to plantar fasciitis. The condition is also common among people who walk or stand for long hours, especially on concrete.
Plantar fasciitis may develop due to other medical conditions, such as lupus or rheumatoid arthritis.
What treatments assist with Plantar Fasciitis?
Stretching and warm up before and after exercise
- Stretching and warm up before and after exercise
- Wear compression Plantar Fasciitis socks
- Physical Therapy with targeted exercises
- Athletic tape your foot to support ligaments – (please feel free to contact us for further information)
- Ice treatment
- Change to a more shock-absorbing exercise surface
- Avoid walking bare foot on hard surfaces.
- Rest – keep the weight and stress off your foot to promote healing
- Adjust to a milder activity program or decrease your activity time
- Wear more supportive shoes with possibly an arch support or heel cups (feel free to contact us for further information with regards to arch supports and heel cups)
- Wear a night splint to continue the stretch treatment while you sleep cups (feel free to contact us for further information with regards to night splints)
Healing the Planta Fascia can take anywhere from a few weeks to a few months.
Treatment for plantar fasciitis usually does not require surgery.
Feel free to contact us on info@stormsa-active.co.za for further assistance.