Constant heel pain can be very irritating as it hampers our ability to perform our daily activities. There are many reasons for heel pain; one of the most common is plantar fasciitis.
Plantar fasciitis is a condition that happens when the plantar fascia, a thick ligament that connects the heel and the toe, gets inflamed. This ligament generally acts as a shock absorber, but when inflamed, it causes a lot of pain.
Preventing plantar fasciitis is important as it can cause a lot of trouble. Early detection and treatment in early stages can ensure that it doesn’t cause any problems in the future.
The major symptom many people with plantar fasciitis report is pain at the bottom of the heel. It can be dull or sharp and gradually gets worse with time. The pain is much more in the morning and usually lessens afterwards.
Causes of Plantar Fasciitis
There are several causes of plantar fasciitis. Some of them are
- Overuse and Repetitive Strain Injuries
Your chances of getting plantar fasciitis increase if you are active and involved in sports. Playing sports can build tension in the heel area that can cause straining of muscles. If this happens regularly, it can lead to plantar fasciitis.
- Foot Anatomy and Structural Issues
Some people have improper anatomy by birth, which can cause plantar fasciitis. Also, someone having structural issues has a higher chance of getting this disease as the stress build-up in their body is very high due to irregularity.
- Improper Footwear
Most cases of plantar fasciitis are due to wearing improper footwear. You should always avoid tight shoes, poor cushioning, and high heels.
- Lifestyle Factors
When you do activities that involve putting a lot of pressure on your heels and attached area, your chances of getting plantar fasciitis increase. As a result, many long-distance runners and ballet dancers report this problem. Also, it is prevalent in people with age 40-60.
Symptoms of Plantar Fasciitis
Some of the major plantar fasciitis symptoms are:
- Pain in the Foot and Heel
It is the major and the first symptom people first notice. In the early stages, this pain might come and go.
People may think it is just normal muscle pain. But as the condition gets worse, the pain gets more persistent.
- Stiffness and Discomfort in the Morning
When you sleep the entire night, tension builds up in your heels. It is why the pain is more annoying in the morning.
You will feel a sense of stiffness during the morning hours when you take your first steps. However, the pain decreases as the day progresses.
- Swelling and Redness
When the thick tissue beneath your heels is used too much, it swells. The pain and swelling are complimentary to each other. You might also notice redness in that particular area when you walk or stand for a long period.
- Difficulty Walking or Standing
As the tissue gets inflamed, it will cause much pain when you put pressure on it. That is why standing and walking become major issues for people having plantar fasciitis. You should try to keep your feet up even while also sitting so that you feel less pressure on your heels.
Preventing Plantar Fasciitis
Plantar fasciitis is not caused in one day. The inflammation takes years to build up and then results in pain. If you look for it, you can also prevent it before happening.
Some plantar fasciitis prevention tips are:
- Stretching and Strengthening Exercises
Regularly stretching all your muscles means no extra tension will be anywhere. Also, along with stretching, proper strengthening should take place. Combining these two strengthens every muscle and ligament and prevents any injury.
- Proper Footwear and Orthotics
As mentioned before, improper footwear is a major cause of this disease. Hence, wearing proper shoes and footwear is important in preventing plantar fasciitis. You should not wear tight shoes; if you wear heels, don’t keep the heel height too tall.
Also, don’t buy local brands, as they provide a hard soul that can put pressure on your heels. If you have any leg problems, you can wear doctor-certified shoes.
- Lifestyle Changes
Most conditions are easily treated with simple lifestyle changes. Engaging in low-impact exercise, not running for continuous hours, and maintaining a healthy Body Mass Index(BMI) are some lifestyle changes that can help prevent plantar fasciitis.
- Rest and Recovery
Rest is as important for our body as exercise. If you are a long-distance runner or a ballet dancer, ensure you give enough resting periods to your leg and don’t overdo yourself before any competition.
Treatment Options for Plantar Fasciitis
If you are diagnosed with plantar fasciitis, you don’t need to worry, as there are a lot of methods to recover from it. Some of them are:
- Physical Therapy
It is the first step in recovering from plantar fasciitis. Proper physiotherapy, along with an adequate amount of rest, can help you recover quickly.
Make sure to visit a physiotherapist and start your physiotherapy once the diagnosis is confirmed. Otherwise, in later stages, the pain can get much worse.
- Medications and Injections
There are a lot of over-the-counter medications available to treat plantar fasciitis. You can take various Non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen.
These provide temporary relief from pain but is not permanent solution. Various corticosteroid injections are also available in the market that can reduce pain and inflammation.
- Surgery
Surgery is usually the last line of treatment a doctor refers to in the case of plantar fasciitis. If all other treatment options cannot do the work, and you are having immense pain that is hampering your daily life, then surgery can be recommended. Surgery is usually safe for plantar fasciitis and has a 70-90% success rate.
Conclusion
Plantar fasciitis takes years to develop; symptoms only start when tissue inflammation occurs. The first symptom a person might notice is pain and swelling in that area. Don’t worry if you also have such symptoms, as it is easily treatable.
However, you should visit your physician at the earliest opportunity. It ensures that the problem is detected early to help you recover quickly.