Plantar fasciitis is a fairly common and sometimes painful foot problem faced by many people around the world. It usually affects people who are on the move, between the ages of 25 and 65. This condition occurs when the plantar fascia, a band of tissue under the foot that helps keep the arch in shape, is overworked or overstretched. . Over time, this can lead to inflammation and, you guessed it, pain.
Now, detecting plantar fasciitis can be a slow progress or an unexpected blow, especially after exerting yourself physically. Being aware of the signs is key to acting early and managing it properly.
Classic signs of plantar fasciitis include:
– Sensation of pain in the sole of the foot, near the heel. It could be a constant pain or a sharp stab.
– Waking up with some serious discomfort in the heel or foot in the morning or after a good rest. Fortunately, it tends to ease after a bit of walking.
-Notice that the pain tends to worsen after physical activity but that it does not really bother during the exercise itself. Climbing stairs can be a real pain.
– Sensation of sensitivity when touching the area, especially near the heel.
– Treat stiffness in the feet, especially when you first get out of bed or after sitting for a while. This stiffness can make walking a little difficult.
So why is this happening? Plantar fasciitis is like a protest by the tissue of the foot, screaming “enough!” when overloaded or overexerted. It can be caused by constant stress caused by activities such as standing or running and sometimes even by significant weight gain, such as during pregnancy.
Certain things can increase your chances of having this ordeal with your feet:
– Having problems with the arch of your foot, either too flat or too high.
– Perform long-distance or downhill races on uneven surfaces.
– Carry some extra weight.
– Having a tense Achilles tendon.
– Wearing shoes without sufficient arch support or with soles that are too soft.
– Suddenly changing your activity level.
Now, the good news is that most people improve within nine to twelve months with non-surgical treatments. Here is the usual game plan:
– Rest: Taking a break from activities that make your foot crazy is the first step. You may want to switch to lower-impact exercises like biking or swimming during this rest period.
– Ice: Putting ice on the painful area can help reduce inflammation and relieve pain. Running your foot over a bottle of cold water or using an ice pack for 15 to 20 minutes, especially after activities that cause pain, may be enough.
– Stretching: Tight muscles in the feet and calves can make plantar fasciitis worse. Doing specific stretches can help loosen these muscles, giving the plantar fascia a rest.
– Night splints: These are like super stretchy socks or braces that you wear while you sleep. They help prevent the plantar fascia from tightening overnight, which can reduce morning pain and stiffness.
– Shoes with support: It is essential to wear shoes with good arch support and cushioning. If pain persists, your doctor may suggest custom-made shoe inserts.
– Physiotherapy: Working with a physical therapist on an exercise program that focuses on stretching the calf muscles and plantar fascia can be of great help. You may have some ice treatments or massages included to help with the swelling.
– Medications: Over-the-counter anti-inflammatory medications, such as ibuprofen, can help with pain and swelling. But it is best to use them under the supervision of your healthcare provider and for a limited time to avoid possible side effects.
If things don’t improve with the tricks above, your doctor might recommend more intense measures, such as a walking boot, corticosteroid injections (in severe cases), shock wave therapy, Botox injections, dry needling, laser therapy, or surgery (which is quite rare). ).
Now, when it comes to shoes, choosing the right pair is a big deal. Here are some key things to look for:
– Arch Support: Shoes should give your arches some love to distribute pressure evenly.
– Cushioning: Good padding in the heel and forefoot can absorb shock and relieve impact on the plantar fascia.
– Heel support: Look for shoes with a solid heel to manage stress on the fascia when the heel hits the ground. You can also try silicone heel cups for additional cushioning.
– Shock absorption: Look for footwear with good shock absorption properties, especially in the heel area. Cushioned soles or gel inserts can help.
Consider talking to a foot expert (podiatrist or orthopedic specialist) for personalized shoe advice. They might even recommend custom-made arch supports, called orthotics, to distribute pressure on your feet more evenly.
Here are a couple of stretches you can try three times a day:
– Calf stretch: Stand against a wall with one knee stretched and your heel resting on the floor. Place your other leg forward, bent at the knee, and push your hips toward the wall. Hold the position for 15 to 30 seconds and do this with both legs.
– Plantar fascia stretch: Sit in a chair with one foot on the floor. Raise the other leg and rest your ankle on your knee in a figure-four position. Grasp the toes of your raised foot with your hand and gently pull them back until you feel a stretch in the bottom of your foot. Hold for 10 seconds and repeat 10 times with each foot.
Remember, everyone’s walking journey is a little different, so don’t hesitate to contact a healthcare professional for personalized advice and care.
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