Updated: Apr 18
Typically, the main symptom is a stabbing pain around the heel and it is generally most painful in the morning after waking up and tends to get worse as the condition persists. Long periods of inactivity such as when sitting or sleeping, or standing for a long time can make the pain worse.
The plantar fascia of your foot typically works to #absorb #shock and #support your foot arch. However, #repetitive #stress and #tension in this tissue can cause stretching and tearing, which can lead to pain.
Dancers, runners, and other individuals that partake in sports that place extra stress on this part of the foot are also prone to developing this condition. This also goes for those who spend long periods of time on their feet throughout the day. Occupations that require you to stand for most of the day can put you more at risk for developing plantar fasciitis.
The distribution of your weight on your foot also impacts how much stress is placed on your plantar fascia. Those with flat feet, high arches, or abnormal walking patterns can be at risk for developing this condition. Also, carrying #excess #weight is a risk factor.
To know if you have Plantar Fasciitis you should at first examine yourself carefully and answer following questions.
▶️Where does my foot hurt most? Ismy arch sore?
▶️Do I feel sharp and stabbing pain?
▶️Is the area red, warm and swollen at times?
▶️Time of day the pain is the worst?
▶️Does the pain wear out with further activity?
▶️Does the pain come back at the end of the day?
▶️Does it increase with weight-bearing activity?
▶️During activity, is the pain on push off or landing?
▶️Does it hurt to walk barefoot?
▶️Is the Achilles tendon and calves tight?
▶️Has your gait and posture changed lately?
▶️Has your exercise routine changed?
▶️Do I spend most time of the day on your feet?
If you answer ‘yes’ to half or more of the above questions, you more than likely have the condition but only medical intervention would be able to determine to what degree.
If deemed not in need of surgical methods or treatment, dealing with and potentially healing Plantar Fasciitis can be done by #NSAIDS (Non-sterodial anti-inflammatory drugs such as aspirin or ibuprofen), RICE Therapy (Rest Ice Compression Elevation) and/or pain-relieving stretching.
If there is found to be more degeneration or disrepair, a variety of mechanical, medical and physiotherapeutic devices are available to help manage the symptoms and potentially correct the issue.
Athletic tape: Taping can take the burden of supporting off your arch, so it is recommended to use the low dye tape technique or any kinesiology tape. This study from 2005 shows that taping significantly reduces the pain associated with plantar fasciitis in short-term.
Gel heel cups: Wearing extra heel cushion will reduce the shock put to the place where fascia attaches to the heel bone. The best way to choose an over-the-counter pair of cups is to place one in your shoes and try walking - you should feel some immediate relief.
Night splint: a splint is a device that looks like a rough boot, designed to keep your foot and Achilles tendon in stretched position. It works because it doesn't allow the fascia to compress at night and form scar tissue, which otherwise hurts when you make first steps in the morning.
The downside is discomfort, as you literally disturb the natural position of rest of your foot. Many studies confirm that night splints are very effective even in the cases of prolonged chronic pain but are intolerable with some patients.
Night splints are recommended to be used for 1-3 months and should be considered as an intervention before an invasive treatment.
Walking cast: Mostly prescribed when a person has a full or partial Plantar Fascia rupture, this splint is often a final conservative step before a more invasive treatment. In one study a short-leg cast worn for a minimum of three weeks was found to be an effective form of treatment for chronic plantar heel pain.
Orthotics: Orthotics are designed to lift your arch properly and lessen the amount of tension so that no further damage is done. Prefabricated and custom foot orthotics can decrease rear foot pain and improve foot function.
The difference between Orthotics and Shoe inserts is in their construction. Orthotics have a deep heel cup, hard base, and a cushioned sweet spot, Shoe inserts are spongy or rubber footbeds.
Massage: although ice massage and direct massage of the fascia bring pleasure, the scientific evidence of its effectiveness is not really proven.
However, because of the kinetic chain, deep tissue massage of calves with a focus on muscle trigger points appears to aid in the healing of the fascia and provides significant pain decrease.
You need to examine your symptoms carefully, #evaluate your physical state and look out for belonging to the risk groups.
Make sure you treat your feet smart, and you will never stumble upon PF again. Period.
Read more at https://runrepeat.com/50-shades-plantar-fasciitis-ultimate-guide and if you have questions, contact me and I'd be happy to help.
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